Perfect Fit Personal Training- Health and Fitness Blog

Chocolate; it can be calorie laden and full of fat. That is, if you're eating the cheap, milk chocolate with very low levels of actual cocoa. I enjoy a little chocolate now and then, and was so excited to find this recipe for chocolate bites! Mmm, they look so yummy. Enjoying a little sweet is a great way to stick with your diet plan; if you never allow yourself to have anything that you like, one day it might backfire... What's your favourite chocolate treat?

I love writing fitness articles, and I especially love it when other people like them enough to publish them in their wonderful magazines! This month I'm lucky to have my article on HIIT (High Intensity Interval Training) in Alive Magazine . I offer a number of fun and high intensity exercises which you can do at home or at the gym. Do you ever do HIIT training? What's your favorite High Intensity Exercise?

When it comes to the good cholesterol, fitness trumps weight This is an interesting research study that came out in October. I've seen plenty of people that have a few extra pounds on them, but are really fit; being overweight does not mean you are unfit. If people are active, lift weights, do their cardio, but can't lose the weight; they are still benefiting from things like increased bone density, decreased risk of heart disease, and lowered bad cholesterol. So don't lose hope if the scale isn't budging; other things in your body are taking notice of all of you hard work!

Hi there, If you're pregnant, congratulations! Did you know that you can keep exercising safely through your pregnancy (barring any complications of course); and if you were exercising before you were preggers, you can keep on going with what you were enjoying? I loved weight lifting during my pregnancy; of course your body will dictate to you if you need to take it easier or slow down. As you get bigger and your center of gravity shifts, you can't do the same things you were doing 8 months before. Here is a great link to some tips on prenatal exercise. How about ab exercises? Yes, it is still possible, and important to work your core . If you leave out your abs, you will have a hard time stabilizing to pick up your baby once she's born! I'm not suggesting you lie on your back and do crunches; things like the CAT/Cow yoga move, the plank, and the Bird Dog are some great non-invasive ways to work your core. Here is another great way to work your waist...

The M word...Metabolism Metabolism can mean many things to you; how fast your burn food, how skinny you are, how fat your are, etc. What metabolism really means is:  Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. Even when you're at rest, your body needs energy for all its "hidden" functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.  This info comes directly from the Mayo Clinic . Foods you eat can affect your metabolism differently, for instance, eating protein or carbs causes more calories to be burned during the metabolism process of said macro nutrients.   Here is a quick article with some tips on revving up your metabolism. http://www.bodybuilding.com/fun/9-tips-to-increase-metabolism.htm   Have a wo...

This term is becoming very de rigueur of late; who do you know that is on a gluten free diet? Wheat is out, almond flour is in. Eating gluten free is not only about following the trend; over 300,000 Canadians suffer from celiac disease; an autoimmune disease which affects their gastrointestinal system and that is triggered from ingesting gluten. I want to recommend an amazing book on eating gluten free written by a dietician who has done an amazing amount of research and hard work: Gluten Free Eating. In researching for an article I'm writing on eating gluten free, I came across Shelley Case and her amazing book. It really is a must read if you have any questions about gluten, where it can be found, how to avoid it in foods you wouldn't think of, and the list goes on. If you have a gluten sensitivity or celiac disease, this book is going to be very helpful for you. Do you have a favorite gluten free recipe you'd like to share? Please leave it here in the com...

Working as a personal trainer, and also working with rehab clients, I see a LOT of shoulder injuries. Most are related to car accidents and affect the rotator cuff . The muscles of the rotator cuff include: Supraspinatous, Infraspinatous, Teres Minor and the Subscapularis.  Other muscles play a large role in the functioning of the rotator cuff including the Serratous Anterior, Rhomboids and Trapezius. There are a variety of injuries associated with your rotator cuff; they may include: Bursitis Tears Overuse injuries Tendonitis Scapular Winging                      Video of Scapular winging If you feel pain when you use your shoulders, or when you are doing a motion over and over including overhead lifting/pressing/pulling, weakness on lifting or decreased range of motion, you may have a rotator cuff injury. Getting help sooner rather than later is essential; wait to long and you may end up with more probl...