Perfect Fit Personal Training- Health and Fitness Blog

Going on a road trip this summer? It's easy to eat poor nutrition while on the road; here is a set of ideas from Roufia Payman, the director of outpatient nutritional services at Northern Dutchess Hospital in Rhinebeck, N.Y. on eating healthy on your road trip: Payman recommends that you don’t just ‘grab and go’ when you’re on the road, but rather take control by planning ahead. Convenience stores , food courts and fast food restaurants offer a plethora of processed foods and treats that are nutritionally poor and loaded with fat, sugar, salt, chemicals, and calories – not to mention leaving you feeling fatigued and bloated. Whether you’re flying off on a business trip or driving to a beach house, packing healthy snacks ahead of time should be at the top of your to-do list. Some simple and perfectly portable choices include: • Natural peanut butter , raw almond butter and baked wheat/multi-grain crackers or rice cakes. Or pack some road-friendly nut butter sandwiches mad

I have been reading about the Paleo Diet for some time, and have a few links to some great resources: http://balancedbites.com/2011/08/paleo-diet-carbs.html A site with a wealth of information. Here's another good one: http://paleodietlifestyle.com/eat-your-starches-why-safe-starches-are-healthy/ Have you tried the Paleo Diet? What did you think? What about grains? Check out this interesting blog post here: http://everydaypaleo.com/2012/07/01/whats-the-deal-with-grains/#more-4716

3 FITNESS TIPS FOR A SEXY SUMMER BODY! By Anna Renderer, Fitness Director at Burn 60 27, 2012 1. Cut Calories During Happy Hour! Summer is a social time for everyone! Who doesn’t like cold refreshments with friends? Ways to cut calories when out to eat or socializing at a party: • Try a spritzer! By adding soda water to your white wine or beer, you can eliminate several unnecessary calories. • Add water! By alternating a glass of water in between your beer or wine, you will slow down on drinking that extra two or three high calorie drinks and stay hydrated instead. Not only will you eliminate a hangover from staying hydrated, you will feel ready for a great workout the next day! • Avoid the mixers! All those fancy cocktails that sound so delicious are like eating a candy bar! It’s about 250 calories of mostly sugar…so avoid them and stick to fresh ingredients for flavor such as fresh lime, lemon, mint, or berries. 2. Add variety by enjoying the outdoors and cross train

Happy Friday! Keep your kids fit...this is very important now more than ever. With obesity levels rising for children all over Canada and the USA, it's so important that we keep our kids fit and active. Please check out this informative article on how to keep your kids fit, where I was quoted as an expert! Have a great, fit day!

My novel, Bel Air Bodies is available for your summer reading pleasure! For a light and fun read, check out Bel Air Bodies - from Amazon.com Amy Morgan is a thirty-something year old personal trainer living in Bel Air. She has a lot of fun, and a few bumps along the way looking for love. Join her journey on the quest for true love! Bel Air Bodies , only $3.99 for Kindle.

Breast Cancer in Women Under age 40 may not be talked about enough, but here is some information on Breast Cancer in Women Under age 40: Breast cancer is the most common form of cancer among American women, and the leading cause of death for women ages 40 - 59. Early detection is key to helping women survive. In fact, according to Cleveland Clinic “More than 90 percent of women whose breast cancer is found in an early stage will survive.” [i] 5 percent of all breast cancer cases occur in women under 40 years old, [i] and when it does it's often harder to detect and more aggressive [ii] than in older women. Assuming that breast cancer only occurs in older women, younger women often ignore the warning signs and delay treatment. By being proactive and adhering to the following tips women of all ages can reduce their risks, and increase the odds of early detection, diagnosis and effective treatment. Breast Cancer Prevention Tips · High Risk Factors in young women

Protein, the building blocks of your body. Protein is an essential part of your everyday diet, and should be revered when it comes to choosing what you eat. If you eat too much of anything; protein included, your body will store it as fat. Not enough; your body will not be able to function properly. So how much protein is enough? Take your body weight in pounds, and multiply it by .37. That will tell you how many grams, approximately you need per day. Of course, if you are an athlete, you will need more. What are some of the best protein-rich foods? Tuna, chicken, and beef are all good choices. Tuna, 6 oz can - 40 grams of protein Chicken breast, 3.5 oz - 30 grams protein Steak, 6 oz – 42 grams What are your favorite ways to eat protein?