Perfect Fit Personal Training- Health and Fitness Blog

10-minute workout Get ready for shorts’ season with these leg and butt exercises I wrote this a few years ago and just dug it up online. Happy to share it with you here ! Some of my favorite current butt and leg exercises are the hip thrust, deadlift and curtsy squat. What are your go-to butt and leg exercises?

NEWS RELEASE April 2016 New study shows higher levels of vitamin D can drastically lower risk of cancer by 67% TORONTO , Ont. – Women with high concentrations of vitamin D have been found to have a much lower chance of developing cancer, according to a recently published study. Published in the journal PLOS ONE and authored by a team from Creighton University, University of California, San Diego and GrassrootsHealth, the research found a 67% reduction in risk for all cancers in women with vitamin D levels > 100 nmol/L (40 ng/ml) compared to womenwith vitamin D levels < 50 nmol/L (20 ng/ml).  Drawing on results from one of Creighton’s past studies, Dr. Heaney and researchers at the University of California, San Diego School of Medicine worked with Dr. Lappe’s team and GrassrootsHealth to provide data from its members to aid in the study. Combining both pools of data, the researchers were able to create a larger overall cohort of 2,304 women with a broad...

Who doesn't love an easy and quick dinner idea? If you have some basics, including chicken breast and spinach or lettuce, you're laughing! This chicken fajita salad looks so delicious, I'm planning on trying it asap! Check out this easy recipe: EASY chicken FAJITA salad Yummy!

Diabetes and Exercise If you have diabetes, you know that exercise is important in terms of: Increasing muscle mass Decreasing body fat Lowering blood sugar Increasing insulin sensitivity Exercise is an integral part of living with diabetes; it can improve your quality of life and make you feel better in so many ways. What are you doing for exercise? Why not try: Going for a hike Trying out your local gym's fitness class Learning how to use the machines in the fitness center Going for a swim Trying the rowing machine It's important to engage in exercises that you actually enjoy, not just going through the motions to get fit. Find a friend and drag them along too! I'd love to hear what your favorite exercises are and why. Links: http://guidelines.diabetes.ca/ http://www.diabetes.ca/diabetes-and-you http://www.diabetes.ca/clinical-practice-education/clinical-practice-guidelines

Here's a recent study done on how dieting really depends on the individual. If you are interested in learning more, check it out here :

Machines or dumbbells- both have their place. While researching for an article I happened upon this journal study done on both- here's the link . J Strength Cond Res.  2008 Jan;22(1):75-81. doi: 10.1519/JSC.0b013e31815ef5e7. Strength outcomes in fixed versus free-form resistance equipment. Spennewyn KC 1 . Author information Abstract The purpose of this study was to compare measures of strength and balance between subjects using fixed form or free-form resistance training equipment to determine whether there is a difference in strength or balance outcomes. Thirty previously untrained subjects, mean age = 49 (+/-3.7 years), were randomly placed in either a free-form strength group (FF n = 10) utilizing a commercially available free-form plate loaded resistance device, a fixed form strength group (FX n = 10) utilizing a commercially available fixed range selectorized resistance device or a control group (C; n = 10) who did not exercise. All groups were assessed...

It's always exciting to see your name in print, even if it's been years now; it's still exciting! I want to share with you my latest published article in Alive Magazine ! It's on exercises to do for boxing. I hope you enjoy it, Alive Magazine is available across Canada in health food stores.