I remember writing a post a year ago for women over 50 about flabby arms. I said if you workout with heavier weights and eat good food you won’t get them. I’ve been cursed I have them…… in one year! And yes I weight train what’s going on?

First of all, get rid of the scale don’t even look at it. If you are working out hard (more on that later) and eating clean food then keep doing what you are doing but think about the following ideas below.

Stress

Your body doesn’t know the difference between internal and external stress. The more stress of any kind, that you have the harder it will be to lose weight or change your body shape.

The diagram below shows that there are 6 main types of stressors:

1. Physical
2. Chemical
3. Electro-magnetic
4. Psychic
5. Nutritional
6. Thermal

From Paul Chek's book "Eat Move and Be Healthy".

Paul Chek says, We are exposed to each of these stressors every day and they are all crucial to our physical, mental and emotional health.  The problem begins when we are exposed to too much or the wrong type of stress.  The diagram also shows that we have Control Systems that help to rebalance the body in order to keep our bodies in balance, which is known as homeostasis.

If you exercise too much or too hard that’s stress, if you eat foods that are not good for you (sweets or maybe even carrots) that’s stress.

If your body is under any kind of stress that could be what’s holding you back and keeping you from your weight loss and health goals.

Diet

So let’s talk about diet, “everyone is as different on the inside as they are on the outside so we all have different nutritional needs”.  That’s why your spouse or friend goes on the same diet as you and they lose weight and you gain. Keto and Paleo are the big craze right now and yes people lose weight on them. But if you are not an Eskimo then maybe you shouldn’t eat like one.  Read this post from William Wolcott, the founder of Healthexcel and author of the Metabolic Typing Diet.

What I am saying is “one man’s food is another man’s poison. So eat the foods that your body doesn't need and you will be putting fire on the wood. It could be sugar, carrots, or any food not just "Bad" foods.  Read more about how to fine-tune your diet here https://elitephysiquesinc.com/nutrition-and-lifestyle-coachingutrition-metabolic-typing-and-lifestyle-coaching/

Exercise

Like I said above exercise can be good stress or bad stress. A good exercise program might be a program you worked up to doing. Starting with light weights and increasing the weights safely to a weight that can overload the muscle and increase muscle mass (to help prevent osteoporosis and burn more calories). This needs to be done slowly over time in order to strengthen the tendons and ligament and small stabilizing muscles. If you enjoy cardio do what you love but don't overdo it. If you lose form or don't like what you're doing that is stress.

A bad exercise program causes stress. This might be a weight training program using poor technique or not lifting enough weight to overload the muscle, killing yourself doing a treadmill or running every day. Don't get me wrong I'm not saying you shouldn't run or do cardio just work smart. Next time you go to a park watch the people running. Some have good form, stand tall and use their core, they run with ease others run with their shoulders forward hunched over. The latter do not have the strength or energy to be running. They are just adding stress to their bodies.

You are not going to lose weight by always being in a stress mode. Don't be afraid to lift heavy but be careful, eat for your genetics, your Metabolic Type and do meditation, yoga, Tai Chi, or Qi Gong for stress. Oh ya about my arms, as you get older you need to work out a little more and a little smarter. I increased the weight I use and reduced my stress by meditating and doing Qi Gong. They are starting to tighten up:).

Read "Eat Move, and Be Healthy by, Paul Chek.Best book ever for everyone!

The post This Is How You Lose Weight appeared first on Elite Physiques.

We are outside, more active, and there are lots of fresh fruits and veggies around. I’ve already gone to the store and got a good start on my week of meals. I will share photos on the Facebook group Eat Cleaner To Get Leaner.

When I go to the grocery store it’s sad to see what people put in their carts they are loaded with pop, bread, and processed foods. Next time you go to the store look around. Maybe this is your cart? I hope not but if it is what can you do better?

Here are a few ways to help you get started.

Hydrate

Yes, drink lots of water. Stay away from Gatorade and drinks with flavor. The natural flavor doesn't always mean it good for you, most of the time it’s not. Another reason is that you sweat more in the summer and drinking lots of water can help you from eating too much.

Plan your meals

Yes I know I always talk about this but it is important. Make a list before you head out to the store and stick to it. Don’t go down the aisles that have all the bad food you love. Plan what you are going to eat for all your meals and snacks. I am loving the Guacamole 100 calorie packs that I get at Costco (make sure you get the organic ones). I eat it with carrots and celery. YUM!

Be more active

Get outside while you can. Summer seems to go by so fast. Plan an event like a walk or run for charity. Get your friends together and train for it. Somethings fitness trackers can help you to be more active. There are also lots of free activity apps out there to help you stay lean and healthy.

Lift weights

Yes if you want to be lean and healthy you have to lift weights. First of all, if you don’t have muscle what are you going to get lean? Think about it. Second I want to be strong, I get 4 50 bags of bird seed at a time and when they ask me if I want someone to load it I say no thank you. I have a client that is 79 she still plants all her flowers and puts down mulch. She also works out as hard as my 40 and 50-year-old clients. If you want to be lean and healthy with strong muscles and bones lift something heavy. Take this 30-day challenge starting today https://elitephysiquesinc.com/2018/02/30-day-workout-challenge/.

Plan your cheats

I know it’s tempting when you go to a cookout or sit out on a patio to have a cocktail but don’t overdo it. And skip the deserts. Plan your cheats. Maybe you are going out with friends have a drink but keep it to one and no more than one time a week. Both sugar and alcohol are empty calories.

I help this helps you to make better choices. Our world is full of chemicals, artificial flavors, and colors that are causing havoc on our health.

A great resource for recipes, nutrition information, food videos, and workout videos is Food Matters. I believe it is $99 a year but it is the website I have found that covers so much and well worth the money.

The post How To Get Lean and Healthy For Summer appeared first on Elite Physiques.

Sugar comes in many ways so make sure you read the labels. Both carbs and sugar will make you sick, tired, and fat (soft and fluffy). Carbohydrates are sugar, there are simple sugar and complex carbs. Complex carbohydrates are found mainly in plant foods, such as fruits, vegetables, and legumes. Simple sugar is found in fruit, and candy, cookies, soda, and ice cream. Sugars are the simplest form of carbohydrates. All dietary sugars aren’t bad, fruit has a lot of nutrition in it. Added sugars ARE bad. Take the yogurt label below, the total carbs are 22g and 18 of the grams are added sugar. Most yogurt is nothing more than a sugar-filled desert.

Here are some ways to help you stop the sugar cravings.

1. Eat more protein and fat. You will feel fuller and more satisfied and less likely to want to eat sweets.

2. Exercise more, preferably weight training. Overdoing cardio can often make you more hungry for sugar.

3. Put a tablespoon of apple cider vinegar in your water a couple of times a day. It's good for digestion and can help with sugar cravings.

4. Hang around people that eat healthily.

5. Reduce your stress, try qi gong or gentle yoga.

6. Break habits! This is an important one don't' eat while watching TV. Don't eat at night after dinner.

7. Take vitamins and minerals. Your body will sometimes keep you hungry because it whats you to keep eating until it gets the vitamins and minerals it needs.

8. Eat veggies when you need a snack. This one works for me.

Some other things about sugar, never eat them alone always have protein and fat, don't drink soda there is nothing good in it, think about what you are eating before you put it in your mouth. How will you feel after? Bloated, fat, tired?

Something else about sugar is cancer. There is so much research out there about sugar and cancer. My Sister has cancer I told her that sugar had to come out of her diet it was one of the most important things she should do. She half listens to me until her doctor saw her drinking a cream soda and went off on her. He told her that sugar feeds cancer and he said to her, what do we give you before your Pet Scan? Sugar because it lights up cancer. Now she believes me.

Something else for your health, a blog post from Wise Mind Healthy Body, 10 products linked to cancer hiding in your home.

Also, check out 7 ways to do a spring detox at https://elitephysiquesinc.com/2015/04/7-ways-to-do-a-spring-detox-for-your-body/

I would love to hear your thoughts on sugar and what helps you to stop sugar cravings. Please leave a commit below.

Thanks for reading! Be well!

The post How To Stop Sugar Cravings appeared first on Elite Physiques.

If you're not exactly a "morning" person, then you might have a hard time jumping straight into action the moment your alarm goes off each day. However, just because you prefer the silence and comfort of the evening to the vibrancy of the morning, doesn't mean that you can't take steps to make a More Positive Day.

In fact, those initial moments when you're preparing yourself for the rest of the day can be crucial to ensuring that you tackle the rest of your schedule with the right attitude. Used correctly, your morning can be a crucial part of your day. In fact, research shows that morning people are typically more productive and positive than night owls.

The question is, how can you use your morning to set yourself up for a more productive day?

1.   Wake Up on Time (Stop Using the Snooze Button)

When you're half-lost in dreamland first thing in a morning, it can be tempting to simply hit the snooze button on your alarm and snuggle up to the covers for another five minutes. You tell yourself that those extra moments won't mean much in the long run, but then you keep hitting the same button until suddenly you have about twenty minutes left to eat breakfast, shower, get dressed, and get to work.

Pushing yourself to wake up on time each morning, no matter how comfortable your bed feels, ensures that you don't place yourself into a mood of chaos and panic when you're just working up. While you might begrudge your alarm at first, you'll soon start to appreciate it when you realize how much easier it is to get ready when you're up on time.

2.   Stretch out your Muscles and Get Active

Some morning people swear by the benefits of fitting an entire workout into their schedule each morning. However, some of us simply won't have the time or energy to get an entire workout into our morning routines - particularly if you start work early. Since it's important to make exercise as enjoyable as possible, you shouldn't have to force a workout first thing.

However, it's worth taking some time to stretch out your muscles and shake yourself loose before you hit the shower or start making breakfast. Not only will stretching help to improve your flexibility, but it will help to wake your muscles up, so you feel more energetic and alert too.

3.   Drink Plenty of Water

You probably don't need a doctor or scientist to tell you how beneficial drinking plenty of water can be. However, studies do show that drinking water first thing in a morning can have wonderful effects on your body. After all those hours asleep, a glass of water helps to rehydrate your body and give your mind the wake-up call it needs.

Water rids your body of any toxins that you might have built up over the night before, and it also improves your metabolism too, setting you up for some healthy weight loss. If you're trying to trim down for any reason, starting your day with a glass of water could be a great first step. You can even try warming up some water with a little lemon juice to boost your digestion.

4.   Grab a Cup of Coffee, and Organize your Thoughts

There's always been some debate about whether coffee is good for you or not. However, countless studies show that a cup of coffee can fill your body full of antioxidants, give you the extra caffeine you need to tackle the day, and even protect you against diseases like diabetes. As long as you avoid the artificial creamers and sugars, you should be fine. Pour yourself a cup of freshly-ground coffee, to get the best results. Pre-ground beans lose a lot of their benefits.

As you're sipping your coffee, you'll have some time to start mentally organizing your thoughts. Think about what you're going to do today, which tasks you need to approach first, and which you might be able to hold off until a later date. If you know exactly what you need to do from the moment you've arrived in the office, you'll feel more confident about the rest of the day.

5.   Tune into Something Positive

If you want to use your morning positively to set yourself up for a good day, then you shouldn't be rushing madly from one task to another. Instead, make sure that there's plenty of time for a little relaxation in your morning routine. Sit down for a few moments on your favorite chair and read a positive news story that makes you smile.

If you don't want to read something, you can always put the television on and look for something happy to make you laugh or boost your mood for the rest of the day. You can even think about playing some soothing music or dancing around to your favorite tunes.

6.   Grab a Cold Shower

Finally, before you head out to tackle the world, make sure that you look and feel your best with a nice refreshing shower. Although you might be tempted to turn the water up as hot as it will go - particularly on colder winter days - it's much more beneficial to grab a cold shower when you can handle it. It doesn't have to be icy cold, but lukewarm water has a lot of great benefits that you'll appreciate when you're trying to start your day on the right note.

Cold water has a great ability to snap you out of any lingering feelings of drowsiness - which you may have noticed if you've had cold showers in the past. Additionally, it's been proven that cold showers can actually boost your mood and help you to think more positively too. Some scientists have even begun to explore the benefits of cold showers for treating depression.

Start Positive and Stay Positive

Some people have an easier time starting the day on a positive note than others. If you're the kind of person who suffers from stress, anxiety or depression, then it's going to be particularly difficult to push yourself into a good mood when you're still waking up. The best thing you can do is be kind to yourself. Be patient and give yourself some time to get used to your new routine.

The tips above will help you to begin your day more positively but remember that it might take some time before you start seeing a real difference. Big changes often require patience.

Bio: Caroline is a positive-thinker and a writer who loves exploring the possibilities of mental wellbeing and improved emotional health. When she's not writing, Caroline likes to work on her own wellness through meditation, regular exercise, and positive moments with friends.

What do you do to start your day off and make it a More Positive Day? I do a 15 minutes of Qi Gong (Try Qi Gong)  and read something for 5 minutes that is positive and motivating.

The post How to Set Yourself for a More Positive Day appeared first on Elite Physiques.

Check out one of my favorite recipes to eat in the summer, cucumber sandwich, I copied the recipe from Rasin Rack, it's amazing and easy to make. If you are going out hiking or on a road trip you might want to check out these healthy snack ideas https://elitephysiquesinc.com/2017/06/healthy-snacks-for-your-next-hike-open-house-or-event/.

1) Guilty Paleo Orange Chicken

From Paleo Grubs

2) Light Berry No-Bake Mason Jar Dessert

From Snack Girl

3) Skin-Firming Chocolate Collagen Fudge Squares

From Paleo Hacks

4) Slow Cooker Cilantro Lime Chicken Tacos

From Yummly

5) Grilled Balsamic-Garlic Mushroom Skewers

From Paleo Hacks

6) Grilled Honey-Lime Chicken with Pineapple Salsa

From Delish

7) Heirloom Tomato Salad with Tomato Vinaigrette

From Eating Well

8) Asian Chicken Skewers with Honey Garlic Sauce

From Yumml

9) ZUCCHINI PIZZA BITES RECIPE (LOW CARB, GLUTEN-FREE)

From Wholesome Yum

10) LOADED CAULIFLOWER (LOW CARB, KETO)

From LOW CARB MAVEN

Summer is a good time to eat light and eat less. It's hot out and usually, we are outside more and more active. Take advantage of it because the fall comfort foods and cooler weather are around the corner.

Well, get cooking these delicious healthy recipes.  I would love to know what you made and what you thought of the recipe.

The post 10 Delicious Healthy Recipes for Summer appeared first on Elite Physiques.

First of all by learning everything you can about nutrition and what food does to your body and mind. The more you learn the more you change.

We will be posting about everything you will need to know. Make sure you read Carla's post on, "Tips on Cleaning Up Your Diet and Nutrition for the New Year", below.

Make sure you sign up and follow our blog to learn and for motivation!

You will learn:

• How to get started and what to do first
• What you should never eat and why
• What you shouldn’t eat often and why
• Superfoods that you need to start eating
• What product are the most toxic and what are the best and safest to use

What can you expect from learning about and making these changes?

• Reach a healthy weight (I want to be lean this year 17 percent body fat)
• Increase energy (feel energized all the time - every day)
• Get rid of the blotting and gas
• Sleep better
• Have a better immune system (don’t get sick when everyone around you is)
• Improve your mood

Tips on Cleaning Up Your Diet and Nutrition

Welcome to another new year! A time for change, to reflect on the previous year, and implement anything that will make our lives better on the inside and out! The first items that comes to mind may be health, nutrition and getting in shape. Most of us have just come off a month and a half of sugar, alcohol, and carbohydrate overindulgence. We need a method to clean up our nutrition and bring our pre-holiday energy and life force back into play.

Our bodies and minds do not respond well to major changes that happen overnight. For example, if you have been treating yourself to three or four cookies a day, and you remove them from your life, you may have a few unpleasant withdrawal symptoms until your body is used to the change. You may fill in any word for cookie, like coffee, bread, wine, chips…. get my point? So here are a few tips to help you clean up your nutrition without throwing in the towel and binging on anything in sight due to carbohydrate, caffeine, and sugar withdrawal.

1. Start drinking more water. A regular water glass is 16 ounces. Drink 6 to 8 of these per day. This will help flush out the bad toxins we have been stuffing ourselves with for the last 2 months.
2. Decrease carbohydrate intake slowly. If your diet has been filled with carbs, start by removing anything that does not belong. You know, anything with a wrapper, processed carbs like chips, soda, and that dearly loved café latte. Slowly decreasing will let you move into a healthy nutrition plan without wanting to drive to the nearest drive-through and order the entire dollar menu!
3. Decrease calorie intake As you decrease carbs, your calories will decrease automatically. I hear this daily….” I don’t eat a lot of carbs or too many calories”. If that were true, you wouldn’t be reading this article. Wink, wink.
4. Remove any foods that cause an issue like gas, bloating, fatigue, headache to name a few. If you are having these symptoms caused by a certain food, that food item is not good for you. It’s causing inflammation, and this leads to illness. Recognizing and eliminating these foods may take some time and journaling but the result is fabulous.
5. Eat one pound of vegetables per day. Don’t freak out! One pound is four, four-ounce servings of veggies. For example, you may eat four ounces of cucumbers with lunch, four ounces of celery or peppers for a midafternoon snack and eight ounces of other low carb veggies with dinner. This keeps you fuller, gives you fiber, vitamins, and antibiotics. Veggies also keep your colon happy.

Try incorporating these tips into your daily routine and watch your energy come back to life! Please commit below!

Carla Myers

The post The Year Of Fit and Cleaning Up Your Diet appeared first on Elite Physiques.

A diet is something you go on and off of. There are always diet trends, like Palio, The keto diet, and even Weight Watchers has a new program. One persons food is another persons poison. We are all as different on the inside as we are on the outside so we all have different nutritional needs. One diet might work for one person and not the other. You might have experienced this if you have gone on a diet plan with someone you know. They lose weight and you don't. And let's not forget about all the diet books, Holly Cow! Let's stop all the craziness and make eating healthy a lifestyle. No more diets!

We are going to educate you and teach you how to make eating healthy a part of your life. Some of the things we will be blogging about are how to:

• Be healthier than ever before
• Lose weight and keep it off forever
• Detox Safely
• Make recipes that are quick and easy
  and so much more so sign up for the blog to get started with your FREE 60-page e-book, "How to Eat Cleaner To Get Leaner" at Elite Physiques.

Here are a few things you can do to get started.

The Top 3 things people who succeed at fitness do on a regular basis:

1) They show up - You have to show up strong with a positive attitude. Have an appointment write it down. Commit to working out with someone, a friend, your trainer, or join a group to support each other.

2) They do something they enjoy - If you don't like it you won't stick with it. It can be a sport, weight training, or a class, you just have to do it! This weekend end I was on a hiking trip with a guide, he said "OK Ms. Trainer I have a question, I can't get motivated to do anything. I hike once a month but don't do anything in-between. How can I motivate myself to do something more often?"

How to Motivate Yourself: 3 Steps Backed By Science
read more here By Time.com

• Get Positive
• Get Rewarded
• Get Peer Pressure

Sometimes you just have to jump in and do it after 3 to 4 weeks it will become a habit and you will start to see and feel the benefits which will help motivate you to keep going. What do you do to stay motivated?

3) They write it down and have a goal or a reward in mind - the reward should be, to become healthier and happier but how do you get there? Start with the checklist below.

Create a checklist something like this for the first two weeks in January:

• Purchase a reusable water bottle that I will take with me everywhere
• Drink 3 full water bottles every day.
• Get a food cooler or container I can take to work with me.
• Clean out the cupboards and get rid of all things with sugar and gluten.
• Go to grocery store, purchase a wide variety of fruits, vegetables and, healthy protein sources.
• Wash and cut fruits and vegetables and have them in user-friendly, ‘ready-to-go’ containers.
• Put some healthy snacks/energy bars in the car so that I can access them when I’m hungry and in a hurry so I don’t have to stop at a fast food restaurant.
• Start a food journal and write down when and what I am going to eat for the week.
• Smile and say positive affirmations every day.
  You have to have a plan to be successful.

I believe that you also have to have a positive healthy mindset. 

Don't let anyone stop you from aching your goals, always show up and do your best.

A friend of mine Peter Twist says, "Value your days protect your time and try your best to stimulate positive experiences. Most times I show up contributing positively to positive engagement. Occasionally I falter and always recognize the disappointing blip in a dynamic was because of how I reacted or communicated less than my best. Regardless of how the other person participated, ultimately I am accountable for myself. If I show up my best, 99% of experiences are beautiful. If they are ugly, its because I chose to participate".

Also, to get you started we are offering a FREE nutrition class. Coming soon. 

Join us in being the best we can be with no more diets. 

Sherry

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The post Make 2018 Your Healthiest And Fittest Year Ever! No More Diets! appeared first on Elite Physiques.

Check out these 18 LIFE-CHANGING WAYS TO EAT AVOCADO TOAST

I don't know about you but I love avocados. Putting it on toast with an egg on top is my favorite way to eat avocado. Check out these great recipes using avocado at The Healthy Maven.

What's on your strawberries?

Learn more and get the "clean 15 and dirty 12 fruits and veggies' download FREE at EWG. Look around on their website, you will learn a lot. EWG is a non-profit, non-partisan organization dedicated to protecting human health and the environment.  

New studies on Magnesium

I recently got an email from Dr. Izabella Wentz, PharmD, she has some exciting new research on Magnesium. She says "this one supplement can vanquish many “thyroid” symptoms like constipation, menstrual cramps, anxiety, headaches, cramps, and pain". It was funny because I was just talking to one of my clients about this supplement. There is always something out there about magnesium but I love that she has done the research. You can check out the blog post at  thyroid Pharmacist. Let me know what you think.        

 Avocados, Strawberries, and Magnesium, which did you read? Hopefully, you read all three because there is going to be a quiz. Not really, but I do hope you learned something. 

The post For your Health - Avocados, Strawberries, and Magnesium appeared first on Elite Physiques.

1). First and most important you have to prepare. Pick one day a week to get your food ready for the week. You don't have to cook everything, just make sure it is in the house. Cook enough food for the first three days. No, what you are going to have for each meal and for snacks. The "Daily Burn" has lots of great ideas for food prep.   

2) Make it simple. I will make it easy for you, just eat real food (JERF). It's not hard to cook up some chicken, fish, or grass-fed beef. It's not hard to cut up vegetables, am I right? Of course, I am! Get lots of glass bowls, peel and cut the veggies, wash and chop the greens. Cut up some fruit or I buy mostly frozen fruit because it last longer. I take out a handful of organic berries (I get a big bag of these at Costco) and put them in a bowl of cold water to thaw. I do fix my meat on Sundays or put it in baggies with some type of marinate so it's ready to cook.

3) Take it with you in a glass bowl. Yes, the same foods you eat for your meals. A snack is just another 300 plus calorie meal. 

4) If you are on the road with no food stop at a supermarket (a prednisone news if you can find one).  Most stores have salad bars or you can pick up individually packaged fruits and veggies.

5) if you do have to stop at a fast food restaurant pick a grilled option, get a baked potato with some vegetables on it or a salad with vinaigrette dressing. 

Here is an easy recipe for healthy bars that doesn't have nuts and taste great! Enjoy!

Card

[yumprint-recipe id='2']Where ever you are, remember these three things, you have to watch the portion size, try to eat carbs, protein, and fats together, and don't eat processed foods. 

What tips do you have for eating clean while on the run?

The post Eating Clean While On The Run appeared first on Elite Physiques.

Here are a few tips to help keep your mind on the task and to help you Live In Your "Now".

1. Breathe: Many times we are not breathing bringing our bodies to a halt and building negative energy and stress.
2. Stop: When we find that life and our mind has become a maze and a blur, say STOP, and focus on what you are doing now. This may take some practice but it really does work.
3. Quiet our minds: When reading a book, we may find we have no idea what we just read because our minds are busy with, what’s next? Or I wish! I call this noise in my head. Breathe, stop and quiet will become the norm.
4. Enjoy: Be happy in our moments of life. Feel blessed that we are able to do what we are doing. One day we may wake up and realize that half our lives are gone and we can’t remember what has happened because we never thought to enjoy “now”.
5. Let Go: Anger, disappointment, sadness, or frustration can really stick in our heads causing us to only focus on the negative. Do we ever find our brains going over and over a happy event? Probably not. The negative will weigh us down and the only person that gets hurt is ourselves. Taking all the above tips will help us let go and move on.

I spoke with a client last week and we talked about being present mentally as well as physically in anything we do. You are not alone; this happens to all of us at one time in life. Try using the tips above to help come back into the present moment, your now. Always remember the line from the song, Take It Easy by the Eagles: “You may lose or you may win, but you will never be here again. So take it easy.”

In Health and Happiness,

Carla Barkey                                                                                                                                                                                             Personal Trainer/Elite Physiques

We would love to hear your thoughts. Please commit below.

The post Living in Your "Now" appeared first on Elite Physiques.