First I attended a pre-convention workshop with Paul Chek's. I have been studying with Paul for the last 15 years and have taken almost every class and workshop that he has offered. If you've never heard of him you need to check him out https://www.paulcheksblog.com/. His workshop was intense, as always.  I learned a lot about myself and about working with clients. He talked about the 4 doctors that everyone should know, Dr. diet, Dr. quiet, Dr happiness, and Dr. movement. You need to know these doctors, you can check them out here http://www.ppssuccess.com/Portals/0/docs/Last4DoctorsChapter.pdf.

Fascia classes and workshops

There were a lot of workshops on the fascia, everything from exercises and stretches for fascia to tools that work the fascia. It seems that there is so much more to learn then we had thought. Check out Melinda's blog to learn more about fascia. Also, check out the video below on the new research.

Group classes

• Barre classes are still going strong. Most importantly they are also adding in myofascial work into their classes.

• Indoor cycling is holding it's own and still strong.

• Pilates classes got a lot of attention. I notice there are more studios going in where I live.

• Functional aging classes using weights and classes like Qi Gong are becoming more popular. I teach Qi Qong if you get a chance to take a class give it a try you will be gratefully surprised.

• Yoga will never slow down even though there weren't as many classes offered at the convention as in the past.

• Coaching is very popular for all health, wellness, and fitness needs.

• Kangoo Jumps are back. I took this class 15 years ago. You won't find a class that's more fun! Check out the video of the convention below for a sneak peek of this class.

• HIT, TRX, and Bootcamp class not still out there but not as much attention as in the past.

• Holistic training and coaching with people like Paul Chek are making a big place in the fitness market. Fitness enthusiast are wanting a more custom program to their fitness and nutrition programs.

Personal Training

More people are doing small group training, this is where 3 to 4 people train together in a group. Our group training at Elite Physiques is all custom-designed, each person has a different program depending on their goals and needs. There are people that still want that intense one on one interaction, I love working with them.

New Products

Here are some of the new products in the Health and Fitness industry. They make great Christmas gifts! The vibration plates were big at the expo. They have many benefits including increased strength and bone density, weight loss, and more. We have one in our studio and clients love it. We do small group training 3 to 4 people with custom programs.  During their hour of training, I have them on it one to two times for 3 to 4 minutes at a time. Everyone uses it a little different depending on their level.

The massage guns were even more popular than the vibration plates. I have the Sonic X by, LifePro Fitness and use on myself as well as my clients. I have a knee injury and I'm using it to stretch the fascia and work the tissue to bring in blood flow. It's been about 6 weeks and I can already tell a difference. I'm also using it on a client's traps and shoulder, she's a golfer and says she has more range of motion and less tension in her upper body. She is buying one for her husband for Christmas, I guess that's a sneaky way to get something you want:). Some other fascia related products at the expo were vibration balls and rollers. Use my code to get a discount on any of the products below. https://lifeprofitness.com/discount/SHERRYMACDONALD

LifePro Rhythm Vibration Plate Machine

LifePro 3D Turbo Vibration Plate Exercise Machine

Sonic X Personal Percussion Massage Gun

Pulse Fx Powerful Rotating Percussion Massage Gun

Check out this video I put together from The Canfit Pro convention because you don't want to miss the sneak peck of the  Kangoo Jump class. Let me know what you think.

I hope you are working out and staying healthy. Try this 30-day workout challenge for something different. Maybe you can try some of the classes above that you haven't tried yet. Leave a commit below to let me know what you liked.

Be Well,

Sherry

Our emails may contain affiliate links. That means if you buy something from them we may get paid a small affiliate commission.

The post What's Hot in the Health and Fitness World? appeared first on Elite Physiques.

When we release and let go, we create space to evolve and move forward.

Letting go of the extra weight

This is a good time to let go of the extra weight make a commitment to loving yourself and to become a healthier you! There is no such thing as a quick fix diet. Let go of all diets and make eating healthy a daily habit. Read "This Is How You Loss Weight".

Having to much stuff and clutter can cause stress and chaos in your life. This alone can cause you to hang on to extra weight. So follow the tips below and see how letting go can change so much in your life including your weight.

You might also what to check out this blog post on letting go of sadness Happify Daily.

If your home is less organized than you’d like, it can have an effect on other areas of your life. Creating a life that is free from mess and chaos isn’t as difficult as you might think, even if you have little ones to factor into the equation. De-cluttering is a must for a calmer, less stressful life. These tips should help to de-clutter your life!

Go For Small, Quick Wins

Think of de-cluttering as a work in progress. Sure, you want everything to be streamlined and organized but it doesn’t have to happen today. Focus on small wins that you can tackle each day. Over time, they add up to a less cluttered, calmer and more organized home and life. Adopting this mindset can be super important for making de-cluttering a big part of your life going forward and creating a life that is calmer and less chaotic.

Get rid of the Trash

Some of what looks like clutter is actually trash that no one has gotten around to throwing away or recycling yet. If you move around your home looking for items that fall into this category, you’ll probably be surprised to see how quickly you fill a trash bag.

Once your home is clear of trash, you can swap this tip to filling a trash bag full of items that can be recycled or donated.

Set Up a Central Communications Point

In a cluttered home, lots of things can slip through the cracks and get lost. It could be important bits of paperwork that you can never seem to find amongst general clutter.

Keeping paperwork together in a central place that can be a game-changer for keeping stress to a minimum. When you know you need to access this kind of paperwork, just head for the place you’ve chosen to store it. This can be as simple as a basket or collapsible folder.

Store Clutter in Hampers

Not got enough storage in your home for bed linen, blankets, toys and other items that just seem to take over? Store them in hampers.

Do the 12-12-12 Challenge

For every 36 items, you come across, aim to throw out 12 of them, donate 12 of them and put the other 12 where they “should” live in your home. Not sure what should fall into each category? Think about how much you really love and need a particular item. What do you actually gain by keeping it in your life and would it make any difference to your life if you parted with it? Asking these kinds of questions can help you to see if you’re holding onto items because of past attachments or because of genuine need.

Another trick is to think about how much you’d be willing to pay if you bought that same item today or if you moved, would you take it with you (this is what I always ask myself)?

This challenge has been known to add a very competitive element to de-cluttering and you can even get the rest of the family involved in getting organized.

De-cluttering Your Life

Your home may be the main thing that springs to mind when you think about de-cluttering but what about streamlining the rest of your life too? De-cluttering your life is another smart move for keeping chaos to a minimum.

Reducing your non-essential commitments: Struggling to get free time with a super hectic social diary? Take a step back and think about how many of your social commitments are actually essential. Do they all bring you happiness or do you find some of them stressful? Streamline your commitments to ones that are either essential or pleasurable. Anything else can go!

De-cluttering your day-to-day routine: When it comes to the average day, how much of a structure do you tend to have? Lots of people tackle their to-do list at random and this can affect how productive they are. It’s also a surefire way to add more stress and uncertainty. Having more structure around your to-do list can make a huge amount of difference. Write down everything you need to do during the week and allocate it to specific windows in your schedule. This way, you know everything will be done and that can bring a sense of calmness in itself.

De-cluttering your friendships: Even your friendships can be decluttered, especially if you feel that there are people in your life who are draining you, rather than providing positive energy and support. It can sometimes feel like any type of friendship is better than nothing but toxic friendships can be hugely stressful. Decluttering your friendships can be super liberating and free up unnecessary stress and negativity from your life.

It's time to let go! I hope you found some of these things helpful. What tips are you going to incorporate into your life?

Happy letting go,

.Sherry

The post Live A Healthier Life. It's Time To Let Go! appeared first on Elite Physiques.

The movie made me think about what I put on my body and in my home. The movie talked about Endocrine Disrupting Chemicals, we will call them EDC’s. Please bear with me for a moment so I can explain, I can see your eyes rolling. Ha! I will keep this part short, promise! Endocrine Disrupting Chemicals mimic hormones that naturally occur in our bodies, including both female and male sex hormones, thyroid, pancreas, neurological, and immune system. According to the Natural Resources Defense Council, the endocrine system is very complex, regulating our body’s functions including growth, development, maturation, and operation of various organs. When this system is disrupted a variety of health problems can occur. I will name a few, but this list is very long: cancer, neurological problems, skin problems, diabetes, infertility, cardiovascular disease, allergies, inflammation, and obesity.

What types of EDC’s are in personal care and cleaning products?

Fragrances, triclosan which is an antibacterial and antifungal agent, parabens (preservative), pesticides, and artificial coloring. This is a short list that we can elaborate on in a future blog.

So I made a few changes! Knowing that we cannot remove all EDC’s from our daily lives, I thought changing a few items that I use on a daily basis could make a difference and it did. My first adventure was to create a body wash that cleaned, smelled nice, lathered and did not dry out my skin. After trying various recipes I hit the jackpot! I had to tell everyone! As I began to spread the word and bragging to my mom and my aunt, I found out they have been making their own body wash and many other products for years! I should have just asked them first but a self-learned lesson is the best! My body wash can be customized with any scents using essential oils, moisturizing level, and amount of soap used. Here is the recipe that works for me!

Body Wash Recipe

• ¼ cup  Aloe Vera Gel                                                                                                                                                                                                                                                                                                

• 2/3 cup Castile Soap                                                                                                                                                                                                                                                                                                       

• 1 tsp  Vitamin E                                                                                                                                                                                                                                                                                                                 

• 1 tsp Oil of choice ( sweet almond, avocado, grapeseed, MCT)                                                                                                                                                                                                                

• 10 to 20 drops of your favorite essential oils. I use Doterra. (optional)

Place in a bottle and shake it up.  Shake well when you are ready to use.

What you will notice with homemade body wash is that it is not thick. Why? Because EDC’s make traditional products thick! This is something that you can get used to. Also making products is extremely cheap! Even after buying all the products to make the body wash you end up with at least four bottles of the wash for the price of one popular name brand product. And without the EDC’s! I gifted all my clients a bottle of the wash for Christmas. I got positive feedback and a few requests for refills. If you would like your bottle refilled or bring me a bottle to fill, I will fill it for $3.

I also make my own face wash and I love it!

The recipe is the same as the body wash except I add ¼ cup of raw honey and 2 tsp of oil of choice. I also heat this slightly when making to blend all the ingredients. I have gotten lots of compliments on my skin lately which leads me to believe it’s working better than anything I have used. For the record, I have oily skin and pores that you can drive a truck though! AND NO CHEMICALS!

I make my own face moisturizer. I absolutely love it! This recipe will work for oily, dry or normal skin by adjusting to the type of oil you put into it. To find out which oil works best for your skin do a test. I had avocado, grapeseed, sweet almond oil, and fractionated coconut oil. I put a drop of each on my skin and waited to see which one gave me the results I wanted. Grapeseed oil works best for my skin. Much cheaper than spending $50 on a chemically laden moisturizer that does not work for your skin type. And you can cook with most of those oils! Win! Win!

Face Moisturizer

• 3 TBSP Aloe Vera Gel                                                                                  

• 1 TBSP Grapeseed Oil                                                                                               

• 1 TBSP Shea or Cocoa Butter                                                                                  

• 3 to 5 drops of essential oil of choice

In a small saucepan or double boiler melt the three ingredients and mix well. Place into a container of choice and add essential oils, mix well.

I store this in a glass 4 oz mason jar on my bathroom counter. It is best to store all your non-chemical products in glass. I prefer to use plastic in the shower area for safety.

The homemade body butter is another one of my projects. This recipe works great for me in colder weather but I may have to tweak it for summer. A larger batch of my face moisturizer would be a great warm weather product.

Body Butter

• ¼ cup each of Shea Butter, Cocoa Butter, Coconut Oil, and ¼ cup of oil of choice. Choose from the list above.

Melt all oils in a double boiler. I use a pan of simmering water and set a glass mixing bowl on top. Melt and mix well. Set in refrigerator to cool and harden. With a hand, mixer breaks up the mix and continue to beat until it fluffs up and looks like whipped cream. Add 1 tsp vitamin E and essential oils. Store in a 12 to 16 oz glass mason jar.

What I changed to clean my home and laundry?

I discovered a product called Sal Suds by Dr. Bronner’s. I love it! It is so versatile and can be used to clean most anything from laundry to dishes to bathrooms. Sal Suds is concentrated and can be diluted for many household needs. www.drbronner.com  has many ways to use this product. I take a ¼ cup and put into a 28 oz spray bottle filled with warm water. I use this to clean everything! Wiping counters, sinks, my yoga mat, and my favorite is dishes. I spray my dishes I’m hand washing with a squirt or two of this and scrub it and rinse. Laundry has been a fun adventure!

I have always been a Tide and Bounce girl so this was a hard change. The results will astound you! First I found Arm & Hammer Super Washing Soda. Similar to baking soda but a different chemical compound. A box is very cheap and can be used for cleaning just about anything. I use ¼ cup of Super Washing Soda and two TBSP of Sal Suds. If the load needs a deodorizer I add a ¼ cup of white vinegar. I then dry my clothes with wool dryer balls instead of dryer sheets. Yes, the laundry has a little static but that can be resolved by not drying them to death! What happened? Washcloths that I have converted to cleaning rags can now be used as body washcloths again. I converted them because they no longer let the soap get lather when I took a shower. They also had this weird film on them that made them feel like slick plastic instead of a 100 percent cotton cloth. This is because my detergent and dryer sheets left a film of chemicals all over them and I was unable to use them. The same was happening with my clothes but I did not notice as much. Your clothes touch your skin, which is the largest organ of your body, any EDC’s on your clothes seep into your skin. Laundry items that need a gentler touch I have created a liquid soap that cleans and refreshes.

Laundry Soap

• 1 cup of Super Washing Soda                                                                                                

• 1 cup Sal Suds   

• 8 cups of water

Put all ingredients in an empty laundry jug and shake well.  Add water first to avoid excessive suds.

Over the last six months, I have noticed a huge difference in my skin. I used to get hives and itch constantly after a shower. Hives would pop up just because for no reason. There was a reason. EDC’s. NO MORE HIVES! I have had many health issues in the past seven years. Most unrelated to each other but quite a few were related to my endocrine system. My quest to get healthy, reduce chemicals in my home and body, and help the environment has been a wonderful adventure of learning, experimenting, and sharing! Also, find out if your body care products are toxic at Elite's Blog.

Join me on this journey as learning with others is a beautiful thing!

Have a Healthy day!

Carla

The post Why I Started Making My Own Personal Care and Cleaning Products appeared first on Elite Physiques.

1) Replace Refined Sugar with Honey and Look 10 Years Younger

Make sure you read Wean yourself off the fake stuff on this post and try to find raw local honey. Read more at https://bit.ly/2Tc3aAY.

2) 3 Common Decluttering Mistakes (And How To Get Over Each)

Yes, clutter can make us sick and keep us from reaching other goals. Cary Fortin writes in this post, So why do we do it? Why do we hold onto stuff that makes us feel so bad? You can read more at  https://bit.ly/2RCfT3x.

3) How to Avoid Cancer Causing Plastics

In this post, Ty Bollinger says, "each of these plastic types comes with its own set of risks, but some are far safer than others" he breaks it down to tell you which ones are the worst and how to avoid them. To be Healthy and Fit also requires you to have fewer toxins in your body. Read more about this topic here https://bit.ly/2W8Q0ab.

4) Will Our Time on Earth Be Preserved in Chicken Bones?

I thought this was a different title but it is an important one. It is unbelievable how much chicken we eat. I challenge you to read this and make better choices when you eat chicken. https://bit.ly/2Cz8S8Z 

5) Dandelion Tea Helps Improve Your Liver Function, Digestion and More

Dandelions are very tasty if you've not had them before. I put them in my green smoothie and yes you can get them free in your yard. That is as long as you don't put chemicals in your yard. I hope you do not because you will get them on your shoes and being hem in your house. This post list "9 Remarkable Health Benefits of Dandelion Tea". Trying to quit coffee try dandelion tea. To become more Healthy and Fit Read more on Dr. Mecolas website here https://bit.ly/2WdRhN8.

6) What Are The Healthiest Non-Dairy Milks To Drink?

Are you drinking coconut mike or almond mike thinking you are picking the healthiest option? Read this post from Food Babe to find out https://bit.ly/2T1wR7S.

7) Everything You Need to Know About Intermittent Fasting

All the research is showing that intermittent fasting is the way to go.  I haven't gone Keto and Don't think that I will but I am now doing intermittent fasting and it's not at all hard for me. Have you tried it? If so how is it working for you? https://bit.ly/2W6lAVS

8) Liver Rescue Smoothie

I read the book Medical Medium about a year ago. Recently I started hearing about it and the Live Detox. If you haven't read it you should and try the celery juice that Anthony William recommends. I would love to hear your thoughts if you have read any of his books. You can read more on his website as well as lots of recipes.

http://www.medicalmedium.com/blog/liver-rescue-smoothie

What you think

I also wanted to share these amazing quotes from, Martin Luther King. I received this email from Jon Gordon one of my favorite authors. Read his book "The Energy Bus", love this book.

14 Martin Luther King Jr. Quotes

In the spirit of MLK Day, here are 14 of my favorite Martin Luther King Jr. quotes. On this special day let's remember they were spoken by a man who changed the world with his words and actions. As we read them let's think about ways we can live them.

LOVE

"I have decided to stick with love. Hate is too great a burden to bear.'

"Love is the only force capable of transforming an enemy into a friend."

"I believe that unarmed truth and unconditional love will have the final word in reality. That is why right, temporarily defeated, is stronger than evil triumphant."

"Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that."

"Hatred paralyzes life; love releases it. Hatred confuses life; love harmonizes it. Hatred darkens life; love illuminates it."

"Faith is taking the first step even when you don't see the whole staircase."

"If you can’t fly then run, if you can't run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward."

HOPE

"We must accept finite disappointment, but never lose infinite hope."

SERVICE

"Life's most persistent and urgent question is, 'What are you doing for others?'"

"Everybody can be great because everybody can serve."

UNITY and EQUALITY

"Our scientific power has outrun our spiritual power. We have guided missiles and misguided men."

"We must learn to live together as brothers or perish together as fools."

"Injustice anywhere is a threat to justice everywhere."

EXCELLENCE

"If a man is called to be a street sweeper, he should sweep streets even as Michelangelo painted, or Beethoven composed music or Shakespeare wrote poetry. He should sweep streets so well that all the hosts of heaven and earth will pause to say, here lived a great street sweeper who did his job well."

-Jon

*Martin Luther King, Jr. photo by Marion S. Trikosko, 1964. Source: Library of Congress.

Photo believed to be public domain.

http://www.jongordon.com/positivetip/mlk.html

My favorite quote from above is the one under EXCELLENCE. What is your favorite? What can you add to this post to be more healthy and fit this year?

Be Well,

The post 8 Things That Will Help You Be More Healthy and Fit This Year appeared first on Elite Physiques.

I personally do not make New Year's resolutions. I do pick One Word to guide me through the year, (Build is my one work again) more about that later. I will as always continually work on my health and wellness, mind, body, and spirit. Having your healthiest fittest year is not easy so let's make it fun. I know you can do it! We will help you and we will commit to doing it along with you.

Commit! Set your goals extremely high, Surround yourself with others with the same healthy goals, work harder than others your age and younger, GO MOVE THE WORLD!

Do these 8 things to have your Healthiest Fittest year!

1. Ask your self Why? Why is this important to you? Internal why might be less joint/back pain, to avoid cancer (its scary how many people I know with cancer:), or to have a healthier gut. External why might be to fit into the jeans you haven't been able to wear or to not look puffy and bloated.

2. Have someone keep you accountable. It could be a family member, a friend or your trainer/coach. Make sure they have the same healthy goals and lifestyle mindset.

3. Just eat "Real Food". If it has a label don't eat it often. Eat fruit, veggies, lean protein, and good fats. Sign up for this blog and you will get a 60-page download, "Eat Cleaner Get Leaner" with everything you will need to eat to get lean and healthy.

4. Workout every day! No excuses, get up 10 minutes early, get out at lunch, do something after work. Everyone has at least 10 minutes. If you have a sitting job it is even more important for you to move. These workouts don't always have to be hard, take an easy yoga class, take my Qi Gong class, take a walk in nature. Tips from one of our blog post.

5. Get an App. To help you to get moving download an app on your phone. My Daughter has one that sends her a message every 2 hours with a couple of exercises to do. She does them at work throughout the day. Some of the apps that we use are Tabata, Sworkit Workout, wahoo 7-minute workouts, and 30-day fitness challenge. If you get one let us know if it helps you to arbuthnotdrug.com.

6. Eat Superfoods. The more nutritious foods you eat the less likely you are to have cravings. Superfoods optimize your body’s ability to function by supplying a megadose of nutrients. Also, they improve the health of your skin and bones. Some superfoods are berries (wild berries get a star), coconut oil, collagen, local honey, greens (all kinds) spirulina, acai berries, sweet potatoes, wheatgrass, avocados, cinnamon, wild salmon and almonds are a few.

7. Get 7 to 9 hours of sleep a night. Be in bed by 10:00 and sleep until 6:00. I know you hear this all the time but it is for your own good. I go to bed at 9:00 and get up at 5:00. It works great for me.

8. OK, if you do all that you can treat yourself. Maybe by a new outfit for the leaner you, you could do a photo shoot with me for my fashion blog:). How about a night out at a fancy restaurant so you can dress and feel good in your clothes, or maybe a trip to a spa or some special place you've been wanting to go.

Consistency is most important. Stop trying all the fad diets out there and just eat real food. Get out and move every day. Everyone can do this. Leave a comment below so we know you are all in.

To the Healthiest year ever!

The post Do these 8 things to have your Healthiest Fittest year! appeared first on Elite Physiques.

Pumpkin Spice Latte

I haven't tried this Pumpkin Spice Latte yet but I hear the raves. I drink black coffee so this would be a nice change for me.

 Pumpkin Pie Smoothie

This Pumpkin Pie Smoothie is the best! Instead of the pumpkin pie protein, I use vanilla and add pumpkin pie spice. It has a  good combination of protein, carbs, and fat.

5-ingredient Paleo Caramel Apples

These Carmel Apples have just the right amount of sugar in them. You can also add nuts for a little added fat.

Apple Crisp with Cranberries

This is another great fall dish Apple Crisp with Cranberries. I use gluten free flour for this one.

APPLE SAGE AND TURKEY MEATLOAF

This Apple Sage and Turkey Meatloaf is a recipe from Whole Foods. I use grass-fed beef instead of turkey. It makes it a little more moist.

SWISS CHARD WITH BACON AND APPLE

Another recipe from Whole Foods. I make this SWISS CHARD WITH BACON AND APPLE recipe often in the fall, I sometimes use squash and kale to mix it up. Make sure you buy no nitrate bacon.

9 Pumpkin and Apple Healthy Recipes

Here are 9 pumpkin recipes from my blog. I have made many of these recipes. The hummus and Chili are the best!

The Best Gluten Free Pumpkin Bread

This Gluten Free Pumpkin Bread is one of my most "liked" recipes. You will never know it is gluten-free. You can also make this bread using apples and cinnamon instead of pumpkin.

I hope you make some of these, Pumpkin and Apple Healthy Recipes and share them with family and friends. Do you have a favorite fall recipe?

Thanks for reading!

The post Pumpkin and Apple Healthy Recipes appeared first on Elite Physiques.

One of the things I ate while on vacation was food bowls. I thought wow, I am eating at least 3 to 4 different vegetables and other superfoods like nuts and seeds, sprouts, and healthy grains. How often would you eat that many ingredients that are good for you at one meal?

So I am going to share a food bowl that I made Sunday and some others that sound good. Remember if you are eating healthy and getting all the nutrition your body needs you will eat less.

My Grocery Cart

My dinner last night

                                   Steak, Brussel sprouts, pumpkin seeds, kale, olive oil, and butternut squash

Here are some other recipes you can try.

Superfood Quinoa Breakfast Bowl

Serves: 3
Nutrition: 357 calories, 12 g fat (6.3 g saturated fat), 19 mg sodium, 56 g carbs, 8 g fiber, 21 g sugar, 8 g protein (calculated with ½ teaspoon chia seeds and 20 g goji berries)

You can find the recipe here A House in the hills.

Dark Chocolate Quinoa Breakfast Bowl

Serves: 4
Nutrition: 375 calories, 16 g fat (9.2 g saturated fat), 132 mg sodium, 60 g carbs, 6.4 g fiber, 15.2 g sugar, 9 g protein (calculated with lite coconut milk, 2 tbsp maple syrup, vanilla extract, 3 squares chocolate and no optional toppings)

You can find the recipe at The Minimalist Baker

Thai Quinoa Salad

Serves: 6
Nutrition: 286 calories, 12.3 g fat (1.8 g saturated fat), 330 mg sodium, 36 g carbs, 6.5 g fiber, 8.6 g sugar, 11.2 g protein

Find the recipe at Foodiecrush

More Healthy Bowl Recipes

Find these recipes at here Healthy Maven

10 Healthy Bowls For Any time Of The Day

Find the 10 bowls at Elite Physiques Blog

I hope you also think, It's Easy To Eat Healthy. Cook your protein ahead of time get a big bowl and start adding veggies and superfoods, easy! Let me know what recipes you try and what you thought of them. Leave a commit below, please.

The post It's Easy To Eat Healthy appeared first on Elite Physiques.

Then there are hikers that are still in the "go" mode. My friends Kim and Jim did another 10 miles while Penny (who goes for the same reason that I do) and I went up on the Knob to relax and enjoy. Nothing wrong with wanting to get as many miles as you can, it's just not what I want anymore. The good thing is everyone was OK with it.

Penny and I met Jacob up on the knob. He was leaning against a tree with his earphones in and reading a book. Here was his email to me:

Jacob's story

This next semester, Fall of 2018, I’ll be a junior studying Mechanical Engineering Technology at Purdue University. This summer, I have an internship in Roanoke, VA that allowed me to get away from all the bad things in my life which was needed to say the least. In February of 2018, I was wrapped up in a bunch of bad lifestyle choices: smoking, drinking, unhealthy eating habits, if it wasn’t healthy, I was probably doing it with the exception of illegal substances. One morning I woke up and felt a bit off but disregarded the feeling and went downstairs to take a shower anyway thinking it was just some weak muscles from the workout the day before. I don’t remember much after stepping in the shower because I had passed out from what I thought was dehydration shortly thereafter. I was taken to the ER, where after extensive blood tests, scans, and X-rays, doctors had found a blood clot in my lower left lung. They began to wonder how a, at first glance, healthy 20-year-old has a blood clot when his family has no history of clotting. I blamed it on my lifestyle choices and the doctors, to protect themselves, couldn’t say whether it was that or not.
I knew something needed to be done to change the way I’ve been living. When I came to Roanoke, I found all this free time outside of work where I was able to take advantage of it. I hike, not just to kill myself and cover so many miles a day, but to find the beauty in life and relax in God’s great creation. Since the last week of school this past semester, I’ve suffered terrible anxiety that came out of nowhere. Is it possible its because I’m constantly thinking about the blood clot that could’ve killed me? Possibly because I’m 10 hours from home in a city where I have no family? I’ll never be for sure. It’s a traumatic experience in my life but through it, I was able to find myself, grow closer to God, and regain my physical and mental health.
Here we are now, four months, four blood-thinning prescription refills, countless hours of hiking, and a healthier lifestyle later. I enjoyed meeting and talking to you on the trail! Enjoy your future hikes!

My note: Jacob, so proud of you for changing your lifestyle! Sometimes it takes something to happen to wake us up. If I can help in any way please let me know.

Michael

We also met Michael he was from Russa but lived in Texas. he was working in Va. and on weekends he would hike. He said his wife was in a lot better shape then he was and they were doing a hiking trip to the Grand Tetons in a couple of months. He was working hard to catch up with her. I think he has a little bit to learn before his big trip. He hiked 3 hours uphill with one small bottle of water and a hiking stick he found on the trail.

On the second day when we hiked back up to the Knob, we met a couple of college students and their new puppy. They put up a hammock and stayed the night on MacAfee Knob with their puppy. They watched the sun go down over the city and come up in the morning. If I make it back that is where I am staying.

Carline

We met Carline when we ask her if she wanted us to take her photo out on the edge. She was a cancer researcher. She was very interesting and we ask lots of questions. She also hiked down with us. She said she enjoys hiking on weekends to relax and get away. She takes her time and enjoys the entire journey. Sorry, I can't believe I didn't get her photo.

Here are some other images from our trip. Enjoy!

Get out in nature

Hiking Can Be Life changing. I hope this post inspires you to get out in nature. To leave all your troubles behind, open up your senses and smell the roses, or whatever. Let me know your story and journey. It can also be in your own backyard or a nearby park. Check out this post about how to have fun while hiking. https://elitephysiquesinc.com/category/hiking-backpacking/

Stay healthy and strong!

The post Hiking Can Be Life Changing For Your Body, Mind, & Soul appeared first on Elite Physiques.

This is how it works,

Spell your name (at least 6 letters you can also use your last name if its longer) do the exercises as many days you can for 30 days. You only get credit for that day if you do your whole name. Keep track for 30 days. Let us know in the comment section if you are in. You can also like our Facebook page to stay motivated and post videos and photos.

Download this 30 day Workout Challenge sheet here Name your workout

30 Day Workout Challenge

Name you are using ______________________________________________________

Circle your name

A: 50 jumping jacks

B: 50 Ab exercise

C: 50 squats

D: 30 pushup

E: 2 min. wall squats

F: 20 burpees   

G: 1 min. arm circles

H: 40 Russian twist

I:  50 high knee walks

J:  50 bridges

K: 40 pushups

L: 20 supermans – 20 abs

M: 30 lunges

N: 30 wide squats

O: 30 side lunges each side

P: 2 min. plank

Q: 40 sec. side plank

R: 50 kickbacks (for butt)

S: 20 walking lunges

T: 20 Superman – 20 abs

U: one min. plank

V: 40 bridges one leg

W: 30 triceps pushup

X: 1 min. balance one leg

Y: 1 min. up down plank

Z: Your choice

For example, my name Sherry would do S - 20 walking lunges, H - 20 Russian twists, E - 2 min. wall squats, R - 50 kickbacks R - 50 more kickbacks :), Y - 1 min. up down plank. Thank goodness I only have 6 letters in my name. However, if I wanted more I could add my middle initial L and last M for more exercises.

If you are a client of Elite Physiques you could win a prize for this30 day Workout Challenge. If not treat yourself to something related to Spring, like a new pair of shoes!!! Leave a message below and let us know how you are doing and if you need a modification of an exercise.

Good luck you can do this!

Sherry

The post Take This 30 Day Workout Challenge Now appeared first on Elite Physiques.

Here are some things I like to think about when I make my bowls

Is there at least one superfood in it?

Does it have complex carbs, protein, and a healthy fat?

How much simple sugar? No more than 7 grams if there is leave some out.

Is there at least one healthy green in the bowl?

Are there lots of vegetables?

I have not tried all of these bowls but when I do I will post them on Facebook and let you know what I thought.

Spinach sunshine in a bowl

 Get the recipe from Doctor Oz   

When I make this I will use 1/4 cup fresh orange juice and the rest water. To much sugar for me in one cup. How can you go wrong with a healthy bowl called sunshine in a bowl?

Sweet Potato Chickpea Buddha Bowl

Get the recipe from Minimalist Baker

I will use coconut oil instead of grapeseed oil.I love sweet potatoes and greens. Look at all the vitamin A in a sweet potato, Vitamin A 377% Vitamin C 5% Calcium 4% Iron 4% Vitamin D 0% Vitamin B-615% Vitamin B-120% Magnesium 8%.

Teriyaki Chicken Rice Bowl

Get the recipe from Foodie Crush

This recipe calls for lots of spices. Use organic if you can. It is delicious!

Barbacoa Beef Bowls

Get the recipe from The Wonderlust Kitchen

Yummy! Instead of the corn, I add some super greens.

Breakfast bowl tomato Avocado egg

Get the recipe from Cooking Light

I use gluten-free breadcrumbs in this one. It is one of my favorites.

Asian Noodle Salad

Get the recipe from Allspice

This just looks amazing! Can't wait!

California Chicken, veggie avocado and rice bowl

Recipe from The half baked harvest

Superfood Quinoa breakfast bowl

Get recipe from A house in the hills

I will be giving this one a try this week. I will use unsweetened coconut and either dates or raisins but not both to cut back on sugar.

Asian salmon and spinach rice bowl

Get the recipe from For the love of basil

I make this dish every so often and I love it. Instead of soy sauce, I use liquid aminos.Make sure you buy wild salmon.

Spicy peanut portobello kale rice bowl

Get the recipe from The lunch box bunch

This is great for lunch or dinner I leave out the peanuts and put in my healthy crunchy almonds.

Tweet This ]Remember to reach your goal you need a plan and to be prepared!

I would love to hear about your favorite Healthy bowls. make one or two of these this weekend.  Post photos on our facebook page and please leave a commit below.

The post 10 Healthy Bowls For Anytime Of The Day appeared first on Elite Physiques.