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.

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 workout more.

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.

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.

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.

Everyone is different so you might have to tweak it a bit. We are striving for a better quality of life when we hit our 50s that why we look for ways to make retirement more comfortable. Like a free calculator to work our the equity on our home, we want to make sure that we are prepared with our bodies too. Join me make this commitment now!
First of all, join our private Facebook page and post before photos and your goals.

I haven't made any changes in my body this year and thought about why. Mostly it was because I didn't have a plan. Well if I want to reach my goal of 17 percent body fat, no sugar, and no gluten then I had better get a plan. So here it is! You can also follow this plan. This plan can work for anyone. The photo above was taken about was 8 years ago in Hawaii. I was 6 weeks out from doing a bodybuilding show. Even on vacation, I stuck with my diet with an occasional drink (Vodka martini straight up so I wouldn't get any extra sugar.) I did it because I had a goal in mind and a plan. I was a size 4 in that photo and I'm now a very tight size 6, does that mean I'm an 8? Am I in denial? It doesn't matter because I am changing the way I eat forever not just until I feel good in a size 6.

Believe me when I say I have to work hard to keep weight off. I am 58 and a personal trainer (no pressure there) I have to set a good example for my clients, it is not easy. Sometimes I have a hard time getting my own workouts in. It seems like it gets harder every year, I just have to work harder. But I am worth it and so are you!

Get out a notebook and start writing your goals and your plan. Follow along with me.

My goals are -

To reach 17 -19 percent body fat. To follow the exercise and nutrition plan below. To make this a habit and a lifestyle so I look and feel healthy and happy every day.

My Nutrition plan -

Below is my eating plan. You can use my plan and replace foods you like with mine that you don't like. Don't worry about detoxing, you will when you start eating clean. No sugar no gluten, once a week I will have something I have been craving. The cleaner I eat the less I will want to cheat. However, if this is a lifestyle change if I eat something bad I will get right back on track and get over it.

Here is a look at what I will be eating

For tips on meal prep go here.

5 DAY MENU Plan

Everyday 1 cup coffee with MCT oil to burn fat and 1 glass lemon water. 8 to 10 glasses of water every day.

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

Now you get it. Start making your meal plan. If you are not hungry don't eat snacks. Go at least 12 hours (intermittent fasting) without eating, between dinner and breakfast. Very interesting information on intermittent fasting here.

My Exercise Plan -

First of all, I will get up at least 5 days a week and do Qigong. I am taking Zen Wellness Medical Qigong Restorative Program – 200 Hours/ 2-year program. I have been going to take this program for the last 10 years and I kept putting it off. Qigong is very powerful. I will be sharing about that with you soon. I will weight train 3 times a week. I walk/hike with my dog almost every day and take a hip-hop class or Zumba when I can. Make your cardio something that you enjoy. Don't overdo it, if you are hungry and want to eat everything after your cardio session you are working too hard or going too long.

Thank goodness I love weight training. It is the best exercise you can do for your body. When I am 70 I want to pick up my 5 bags of 50-pound bird seed myself. That's what weight training does for you. It is also the best way to get lean and change the shape of your body. Check out my training schedule below and write yours down in your notebook.

Here's a look at my weight training week

Monday - Qigong, Legs, and abs (core)

Tuesday - Qigong walk/hike

Wednesday - Chest and back Evening - hip hop class

Thursday - Qigong, bis, tris, and shoulders

Friday - Qigong walk/hike

Saturday - Zumba

Sunday - Qigong walk or hike

In Chinese medicine, winter is a time a time to slow down, turn inwards and reflection. It is not the time to do killer workouts. Try meditation Tai Chi or qigong. If your weight training, don't go all out, go for maintenance and pick up the intensity in the Spring.

Mindset -

How will I get there? I will Have my vision in mind every day. I will have a photo of what I want to look like and something that I want to do 10 years from now. See myself happy and healthy 20 - 30 years from now. I have clients that are in their 70's. They work out like my clients in their 40's, they cross-country ski, do yoga, take bike trips, kayak, and more. No Excuses!

Most Important! Stay away from sugar! When we take in sugar, it causes our bodies to release insulin, and insulin causes the body to store fat. (It also makes us look older) That's why those fat-free desserts with extra sugar are actually causing you to gain weight. Take a good look at the ingredients label and stay away from products high in sugar and high fructose corn syrup. Breakfast cereals and bars are usually high in sugar, so beware.

I hope you are motivated to make a change. I know you want to join me and get in the BEST SHAPE Of YOUR Life! Nothing is stopping you but you. Are you in?

Sherry

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The post Here Is The Plan For Getting In The BEST SHAPE Of Your Life appeared first on Elite Physiques.