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.

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.

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. No matter whether you decide to take public transport or choose to get a camper hire around Wellington to explore New Zealand, there shouldn't be any excuses as to why you can't keep in good shape on your vacation.

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

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

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

I was thinking if xylitol is this toxic how does it affect us. So I decided to do some research. It seems that dogs metabolize this substance differently than we do. VCAhospital says, "In both humans and dogs, the level of blood sugar is controlled by the release of insulin from the pancreas. Xylitol does not stimulate the release of insulin from the pancreas in humans. However, when non-primate species like dogs eat something containing xylitol, the xylitol is quickly absorbed into the bloodstream, resulting in a potent release of insulin from the pancreas.  This rapid release of insulin causes a rapid and profound decrease in the level of blood sugar (hypoglycemia), an effect that occurs within 10-60 minutes of eating the xylitol. Untreated, this hypoglycemia can be life-threatening".

Dr Axe talks about xylitol in human consumption:

He says "first, the fact that xylitol is “hydrogenated” should raise some concerns because hydrogenated foods are known to cause:

• Alzheimer’s Disease
• Behavioral irritability and aggression
• Cancer
• Diabetes
• Obesity
• Liver dysfunction
• Major depressive disorder

Secondly, nickel is a known toxin has been linked to:

• Asthma attacks
• Cancer
• Dermatitis (skin allergies)
• Hand eczema (skin rash)
• Indigestion
• Kidney problems
• Lung disorders

At this point, there is no research proving that chewing xylitol sweetened gum or eating xylitol sweetened cookies will cause these things, but I’d be careful before diving in and making xylitol part of your daily natural health regimen". You can read more on Dr. Axe's web site here https://draxe.com/xylitol-side-effects/.

Photo credit https://www.thecandidadiet.com

Here are some foods that contain xylitol:

• Packaged Goods & Baking Mixes.
• Candies, Gum & Mints.
• Jams, Syrups, Condiments, Honey, & Raw Xylitol.
• Protein Bars & Powders.
• Flavored Waters & Drink Powders.
• Chocolate.
• Peanut Butter & Nut Butters.
• Dental Products.                                                                                                                                                                                                                                                                                                                                                       Yo

You can find more here, https://iheartdogs.com/11-surprising-products-that-contain-xylitol/

I don't usually buy foods or supplements that have anything in them that might be of a concern but you better believe I will check more closely. I also have been taking a second look around to see if there is anything that my dog might get into. What do you think? Is xylitol safe? Will you stay away from products that have xylitol in them?

The post Is Xylitol Safe? You Have To Read This! appeared first on Elite Physiques.

Now I am not one to let my age stop me from most things, however, I do know I can’t jump around like I used to and I can’t (and don’t what to) press 65-pound dumb bells anymore. Remember, more important than age, just like everyone’s nutrition needs are different than any ones else so are ones exercising needs. Speaking of nutrition, some people like to add to their workout routine with various supplements. Many of these can reduce stress, aid recovery and help sleep amongst other things. Ashwagandha in particular has been demonstrated to dramatically lower stress levels, which in turn allows you to focus on what's important. You can find this product on Amazon. Just remember to take it alongside your training and exercise, one without the other isn't as effective.

There are lots of things to take into consideration when deciding what type of exercise to do, like your goals, your limitations, and the type of exercise. It seems like every day there are new franchises going up, Boxing, Crossfit, Orange Theory, Hip Hop, Zumba, and then there are too many to count, types of yoga classes. So what exercise should you do? First I will show you how I evaluate an exercise program and then I will talk about the different exercise programs.

Here are some of the things I look at when evaluating my clients before designing an exercise program for them. I think of my program as holistic because I look at the whole body before designing a program. Think about these questions before you start doing any exercise program.

• I find out if they have any injuries or pain, knees, hips, back, shoulders?

If you have any injuries or pain and join one of the group classes above you could be in trouble. In most group classes everyone does the same thing. For example, if you have a bad shoulder (or bad posture) you probably shouldn’t put your arm over your head while loaded (which means with any weight) this can cause more pain and bigger problems. In a group setting, they don’t know about your problems. What you should do is work with a Personal Trainer even if it’s for a short time so they can design a custom exercise program for you. They can also help you decide what classes or program might be right for you. We also recommend checking out Neoteric Nutra cbd for more information on the products they have available for aches and pains. They even help prevent your heart from having any problems later in life, and help keep joints healthy and working well.

• What imbalances do they have?

I look for things like, is one quad or hamstring tighter than the other, is one hip more rotated, what is their range of motion at all joints, do they have a posture problem. If you know you have any of these problems they should be addressed before you start any exercise program. You may find that if you get through to the right health insurance policies, you'll have the option of being able to ask your GP for a referral, meaning you'll be seen to a lot quicker and get a second opinion. Once you get all this sorted, you'll be able to start your exercise programs without any discomfort.

• How is their nutrition, what do they eat?

Did you know that if you eat too much sugar or junk food you are more likely to get an injury and it will take you longer to recover? Well, it’s true! As we get older it already takes longer to recover from our workouts, add bad nutrition and you might be looking at a 3 to 5 day recovery period.

• What is their stress load?

The more stress you have in your life (internal and/or external, your body doesn’t know the difference) the less intense your exercise program should be. A Yale study involving undergraduate students demonstrates how people with chronic stress take longer to recuperate from one high-impact exercise session. Stress levels were assessed using a psychological tool. An hour after the workout using heavy leg weights, the students with the lowest stress levels had regained 60 percent of their leg strength, whereas the high-stress students had regained only 38 percent. You can read more at, 10 ways stress affects your workouts. For example, if your stress level is 8 out of 10 you should be doing something like Tai Chi, Qigong, or maybe a gentle yoga class.

• What are their goals?

Think about your goals, do you want to walk a 12 min. mile, have nicer arms, or maybe lose weight? Then ask what kind of exercise or class do I need to do to reach these goals? Where can I go to do the exercises, what days and times can I go? Make sure you have a plan.

Have you ever thought about those questions before starting an exercise program? How hard should you be working?

Here are some of the types of exercise programs out there and who should be doing them.

• Dance – Zumba, Hip Hop (my favorite cardio workout), Bollywood, and Salsa. Anyone can dance, although some of the classes can be pretty fast. They repeat movement to make it easier to catch on. The good thing is you can use smaller movements to use less energy. Go at your own pace.
• Orange Theory or HIT (high-intensity training) class – if you are competitive you will like this class. The idea is by sustaining a target zone heart rate you are increasing your metabolism. The result is extra calorie burn and increased metabolism. Each participant will wear a heart-rate monitor that synced up to one of several TVs lining the wall, and you’re expected to monitor your own output throughout the class. If you have any type of injury, high stress, or eat bad food this is not the class for you.
• Crossfit - CrossFit is performing “functional movements that are constantly varied at high intensity.” CrossFit is a core strength and conditioning program. The CrossFit program is designed to elicit as broad an adaptation response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. In my opinion, you need to find a good coach that works with woman over 50. There are lots of injuries related to Crossfit and overtraining. Read about an incredible, over 50, Crossfiter at http://mysideof50.com/?s=crossfit.
• Cyclebar - CycleBar gives people the option to track their performance, although it's not required most people do. If you ask me it is very competitive. When I took my first class I was expecting a dark room with a big screen and the instructor taking me on a journey, maybe to Ireland. This is the kind of cycling class I like. Anyone, any age one can do this class because you can go at your own pace. Don’t get caught up in trying to keep up with everyone else unless you have been cycling for awhile.
• Barre class - The barre is used as a prop to balance while doing exercises that focus on isometric strength training combined with high reps of small range-of-motion movements using light handheld weights. Mats are also used for targeted core work. Barre work is safe for most people if you listen to your body but, don’t think you are going to get “long and lean” from any class without addressing your nutrition. In my opinion, they do way too many reps, which can cause overuse injuries. If you want nice arms then using heavier weight and eat good food, I’m just saying!!!
• Boxing (Title Nine) – This class starts with a 10-15 minute warm-up, which included some stretching and then plenty of cardio. It can include some jogging, jumping jacks, side stepping, high knees, skips, and more. The basic structure of the regular boxing class includes eight sets of three minutes of boxing, with one minute “active rest” (burpees, pushups, squats, planks, and more), I don’t call that rest, in between. One of our clients, that’s 72 does group training with us and one day a week and does one day at Title Nine Boxing. Her trainer (over 60) went to one of her classes with her. She reported that yes she is in great shape but was not strong enough to hold some of the moves and most of the time she had bad form and no one corrected her. They will push you from the start, so I wouldn’t recommend this class to over 50 gals unless you are already in very good shape.

To sum this up, there are people out there that are over 70 doing all of these exercises. There are several clients in my studio over 70 that are doing some of these classes. So don’t let your age stop you! Do answer the questions above to determine with classes to take and how hard you should work. Do start with a qualified Personal Trainer (https://chekinstitute.com/) to evaluate you before you began.

I would love to know if you think about the questions above before exercising and what kind of exercise class you take. Thanks for reading!

First seen on My Side Of 50.

The post How to Evaluate an Exercise Program as We Get Older appeared first on Elite Physiques.

Your skin is your largest organ so make sure you take care of it. Find a product that doesn't have cancer causing ingredients. Things like formaldehyde, SLS, synthetic fragrances and preservatives. Also, I personally don't what to use products that were tested on animals.

The app that I used was Think Dirty. This app is incredible! You can download the app to your phone. It comes up with a bar that says scan products, push the bar and you are ready to scan the bar on your product. The app will then rate the product from 1 to 10. I being the cleanest and 10 being the most toxic. If you go to ingredients they will show you all the ingredients and rate each one separately if you click on the ingredient it will tell you why they rated it with the number that they did. Amazing!

Natural living ideas list 12 toxic skincare ingredients, They say, that the average woman uses 12 products, containing 168 different ingredients, every single day? Most of them have toxins in them. What we need to do is get educated! We need to read and educate our friends. Tell them to stop buying toxic products. The Food Babe has gotten companies to take MSG, colors,  preservatives and more out of food, if we refuse to not but toxic products maybe they will take them out. What do you think? Natural Living ideas also

Natural Living ideas also have a great post on home remedies for wrinkles, http://www.naturallivingideas.com/home-remedies-for-wrinkles/ I think the best thing to do to look younger is not to eat sugar.

A friend of mine Cynthia also went to the meeting with me. She talked about some things that she uses to help keep the toxic products out of her bathroom and to look younger.

 She love using  Earth Therapeutics Exfoliating Hydro Gloves to exfoliate

    baileys naturals Healing salve. Cynthia gets these when she visits Florida but you can order online.

 The Naked Bee Moisturizing Hand & Body Lotion has none of the bad stuff like paraben, gluten, laurel, propylene glycol, mineral oil, Laureth sulfate, artificial colors and dyes, phthalate fragrances, or EDTA. There's no animal testing! and it has all the good stuff like certified organic aloe & sunflower oil, green & white tea, honey, hyaluronic acid, and spirulina.

References – Websites - Books

To download - THE “DIRTY DOZEN” INGREDIENTS INVESTIGATED IN THE DAVID SUZUKI FOUNDATION SURVEY OF CHEMICALS IN COSMETICS

http://www.davidsuzuki.org/issues/health/science/toxics/dirty-dozen-cosmetic-chemicals/

Learn more about toxins in your products from these websites, books, and videos

BOOKS

• Not Just a Pretty Face: The Ugly Side of the Beauty Industry, by Stacy Malkan
• No More Dirty Looks: The Truth about Your Beauty Products--and the Ultimate Guide to Safe and Clean Cosmetics, by Siobhan O’Conner
• Natural Beauty Skin Care: 110 Organic Formulas for a Radiant You! By, Deborah Burnes
• Organic Body Care Recipes: 175 Homemade Herbal Formulas for Glowing Skin & a Vibrant Self. By, Stephanie Tourles

Web sites and videos

• http://www.safecosmetics.org/
• http://honeybeegardens.com/truly-natural-lipstick/
• https://cvskinlabs.com/shop/
• http://www.vapourbeauty.com/
• https://gabrielcosmeticsinc.com/brand/gabriel-cosmetics (can find at Whole Foods)
• https://janeiredale.com/us/en/mineral-makeup/lips/just-kissed-lip-plumper.htm
• https://www.youtube.com/channel/UC7v0CRFJyXKIu1dOX5EYJcw Beauty and health videos, they are great!
• https://www.mountainroseherbs.com/
• https://itunes.apple.com/us/app/think-dirty-learn-beauty-ingredients-shop-clean/id687176839?mt=8
• https://www.goodguide.com/ Cleaning products
• http://www.baileysnaturals.com/
• BLOG Sherry Macdonald elitephysiquesinc.com 740-548-3637

Are your body care or makeup products toxic? What products do you use? Have you ever used an app to scan your products? Let us know what your favorite no toxic products are.

Please share this important message with your family and friends.

The post Are Your Body Care Products Toxic? appeared first on Elite Physiques.

During these slow breathes focus on exhaling and inhaling for 7 counts each, this gives the mind a job but more importantly calms the body subconsciously. This action can turn whatever has you thinking negative and turn it into a more positive mindset. Repeat a positive mantra of optimism, maybe on the lines of “I am enough, I am strong, I am calm”. Mantras are your medicine, and your breath is food for your soul.  I like to think of the mind as a constant chatterbox, its sole purpose is to chat you up all day long. Its job is repetitious and rebellious at stop-any-disease.com. It is our job to quiet the mind and find some stillness throughout the day to break up the loop it likes to stay on.  Breathing meditation is the best cure for this, and it can be done in as little as a few minutes.

Now that you have calmed the mind it opens up the opportunity to flip the mindset into another way of looking at situations. Your anger may be warranted but it seems trivial now, your view isn’t obscured by negativity and the opportunity to find the positive and some peace is easier now. Pay attention to the smells, the sounds and the beauty that is all around you. Talk a walk in the park and notice this breathing meditation can be done while you’re walking.  Movement can help calm the mind and when it is synced with the breath you are a force to be reckoned with.

Another Mantra of the Moment with Paul Chek, sing your mantra using diaphragmic breathing.

It’s easy to get sidetracked but always come back to the breath and treasure those still moments it creates.  It is life changing and you will have flipped your whole perspective on whatever was working against you.  Being mindful, that is aware of your mind and body, is the true essence of taking care of yourself.  Start NOW because this moment is the only time you have….and the only time that matters!   Taking care of the body is your life’s greatest work, so paint a picture that makes you smile with happiness.

What do you think about the Mantra of the Moment? Do you think you can flip it, turn it upside down? We would love to hear from you.

Love Always,

~Crystall~

What do you think about the Mantra of the Moment? Do you think you can flip it, turn it upside down? We would love to hear from you.

The post Mantra of the Moment - Find your Breath, Flip Your Perspective! appeared first on Elite Physiques.

Important Health Topics

Digestive enzymes

Most of us already know that taking digestive enzymes help with bloating and gas but did you know they might help with soreness better than a foam roller? We are always teaching our clients about good nutrition and their health. One thing we always recommend to them is to take digestive enzymes. Check out Ben Greenfield post he will tell you everything you want to know about the 13 digestive enzymes that your body needs.  Also, check out this cool video on a piece of beef being broke up into amino acids using digestive enzymes.

Exercise myths that are still hanging around

When Cathy Lawdanski from "My Side Of 50", ask me to write a blog post about "exercise myths", I gladly excepted. Some of these myths make me laugh they have been around so long. Check out this post from, "My Side Of 50" about exercise myths. Let me know which ones if any, that you believe. I hope it will be all of them.

Tips for Using Oregano Essential Oil

This list below tells it all. Make sure you have oregano oil handy in your health toolbox. For recipes and more information on essential oils check out my site at Elite wellness advocate. What do you use oregano essential oil for?

Why I put coconut oil in my coffee

Because I love it! No, really it does taste good, makes me fill fuller and gives me energy. Besides all that coconut has the following benefits

• Research shows it helps reduce inflammation and help with arthritis.
• It has antibacterial and antifungal properties that can help with parasitises and candida.
• Helps prevent osteoporosis. The antioxidants help fight free radicals and oxidative stress that causes bone loss and aging.

Coconut oil also helps with weight loss, lowering blood pressure, and more. You can read some of the studies at Authority Nutrition.

Keep checking back for more important health topics. Do you have anything you want to add to this list or anything you want me to blog about?

Please leave a commit below and share this post about health. Thanks for reading!

Stay Healthy,

The post Educate Yourself About These Important Health Topics appeared first on Elite Physiques.

I eat something different every other day to avoid food intolerances and boredom.

Week 1- 4 Food Prep (you can make most ahead)

Breakfast choices:

• 1 hard boiled egg ½ cup Greek yogurt with berries
• Overnight Oatmeal with chi seeds, protein powder, and berries or protein and add an egg or piece of meat
• Protein shake with chi seeds, super greens http://amzn.to/2j3yvHk and coconut oil
• Eggs in muffin pan with veggies

To make it easy, check out these easy meal prep containers. I like them because they help with portion size. I put veggies in the bigger one and protein and fat/carbs in the smaller ones. Also, they are BPA free and can go to from the freezer to the stove top or microwave.

Lunch:

• Salad in a jar
• Soup; make it on your day off
• Lettuce wrap with veggies and protein (chicken or fish that you prepared on your day off)
• Veggies and hummus

Dinner:

• Any protein with 1 cup of veggies and small sweet potato or wild rice
• Stir fry lots of veggies and any protein
• Protein bowls http://www.doctoroz.com/recipe-collection/total-10-protein-bowls
• Protein muffins in muffin pan http://greatist.com/eat/portable-muffin-tin-recipes These look amazing!
• 

  Photo vs https://cleanfoodcrush.com/massive-food-prep-list/

   

Here are some other links to help you on your journey to health;

My 7-day eating plan  

5 Healthy Recipes To Help You Get Back On Track  

So, put on some music or listen to your favorite podcast and get to work. Make it a habit to food prep and to eat healthy!

The post Easy Meal Prep Plan appeared first on Elite Physiques.

There were 30-50 figure girls, lots of male bodybuilders and 8 female bodybuilders.
In bodybuilding, you need to have muscle mass of course, but most of all it is about conditioning. Being low in body fat so you can see the muscles. This is the biggest challenge of all.

                                                                                                  51 years young!

My friend/client Jerry Merritt also did the show with me. He got a second and third place. Congratulations Jerry! I will post his photos on the next blog.
Some of you know that I went to Hawaii for two weeks in the middle of this. I packed my food every morning and away we went for the day. I ate dinner out, a protein, chicken, steak, or fish and rice or a potato for my carbs and vegies. I did not go hungry! A couple of times I had a glass of wine. After all I was on vacation!
I worked out 6 times during my vacation at 5:30 or 6am, I would call Braden (my Husband) on my way back from the gym so he could have my breakfast ready. (Thank you Braden!) Breakfast was eggs, some kind of meat, and sometimes pineapple or oats. And always coffee!
I also went to a wedding a week before the show and took my own food. No wedding cake!!!
Through all this (except for the last week) I followed my metabolic type which is lucky for me that I am a protein type. The last week was hard for the first three days I could not have any carbs. For the last three days I had to carb load but slowly cut out my water. There is a lot of science behind this type of training and dieting. It was an experience!
Will I do it again? I think I will do a show in April. It helped me to have a goal and stay in shape. I hope some of you will join me in January. Set your own goal and let's get in the best shape of our lives!
I forgot to tell you in the figure competition there was a class of over 50(years that is) woman. There were six women and they looked great! So they had a little fat on their behinds and a little lose skin, but these women were strong, confident, and they feel good about who they are. The one that took first place was 58! YES!
You can get in great shape, it is worth the time and effort.

So here are my before and after's in real clothes. I went from 154 pounds to 123 the night before the show. Right now I am 132 and would like to stay at that weight. My body fat went from 26% to 12%.
Don't forget to sign up as a follower on my blog. In a few days, I will be posting a simple way to follow a getting lean nutrition plan. I will also answer any questions that you might have.
Love and good health,
Sherry

The post Before and After The Bodybuilding Experience appeared first on Elite Physiques.