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.

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

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

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

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

Body Wash Recipe

• ¼ cup  Aloe Vera Gel                                                                                                                                                                                                                                                                                                

• 2/3 cup Castile Soap                                                                                                                                                                                                                                                                                                       

• 1 tsp  Vitamin E                                                                                                                                                                                                                                                                                                                 

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

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

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

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

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

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

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

Face Moisturizer

• 3 TBSP Aloe Vera Gel                                                                                  

• 1 TBSP Grapeseed Oil                                                                                               

• 1 TBSP Shea or Cocoa Butter                                                                                  

• 3 to 5 drops of essential oil of choice

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

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

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

Body Butter

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

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

What I changed to clean my home and laundry?

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

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

Laundry Soap

• 1 cup of Super Washing Soda                                                                                                

• 1 cup Sal Suds   

• 8 cups of water

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

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

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

Have a Healthy day!

Carla

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

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

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

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

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

3) How to Avoid Cancer Causing Plastics

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

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

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

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

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

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

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

7) Everything You Need to Know About Intermittent Fasting

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

8) Liver Rescue Smoothie

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

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

What you think

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

14 Martin Luther King Jr. Quotes

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

LOVE

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

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

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

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

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

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

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

HOPE

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

SERVICE

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

"Everybody can be great because everybody can serve."

UNITY and EQUALITY

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

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

"Injustice anywhere is a threat to justice everywhere."

EXCELLENCE

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

-Jon

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

Photo believed to be public domain.

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

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

Be Well,

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

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

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

Do these 8 things to have your Healthiest Fittest year!

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

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

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

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

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

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.

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.

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.