Elite Physique

For those of you that were missing our blog last week, sorry but we took a few days off and went to New Mexico to visit family.  If you get the chance we highly recommend it…gorgeous! The week before we left we talked about doing the small things to make big differences.  Well we wanted to give you a glance at how we make these small decisions work for us when we travel, and how they can work for you too.  First thing we did was do a little planning.  We looked at our flight itinerary to see what time we were departing and landing.  Armed with this information we were ready to plan our attack.  Our plane left around 12:30 so we knew we needed to start with our lunch.  We packed some turkey and lettuce, wrapped it in a whole wheat wrap and cut up some cucumber slices (our chips) as a side.  We arrived to the airport a little early and found a spot to sit and eat our lunch before going through security.  The less you take through the better off you are. This is a picture of our lunch (we know; only we would take a picture of our lunch).  Of course we packed some water for lunch, but they will not let you take water through security so only pack what you are going to drink before security. Now once past security you can purchase water at one of the stores, but be ready to pay more than usual (a lot more). It’s worth it though because one of the leading factors of jet lag is dehydration.  Also if you’ve ever been stuck on the tar mat you know they don’t usually serve drinks; so be prepared!  Also in our little bag of goodies were some almonds, apples, and snack bars.  This keeps you from getting hungry during the flight, the dreaded layovers, or those delays we mentioned earlier.  We also suggest packing a few more snacks than you think you need.  You may end up needing them later, or your new best friend sitting next to you may not have planned as well as you, this way you can help them out (pay-it forward). Now we know there is nothing here you probably don’t know, and that is one of the points we are trying to make.  Most of us know what we should do, but sometimes it’s just easier not to do them.  Now we are not going to say that we went on vacation and did not indulge with some of our meals.  But the time and place was up to us and not some someone else.  To take care of those indulges we incorporated exercise into our vacation.  We went for walks and runs through Colleen’s father’s neighborhood, and for a our tough workout we went for a 7 mile hike up and down some mountains (felt like more up than down).

You’re on vacation so of course you are going to indulge and that’s part of vacation, but with a little planning and a little exercise while you’re there you can enjoy yourself and not fall short of your health goals.
Happy traveling,
Colleen & John

P.S.

Coaching Success Story:

I want to brag on my dad for a minute.  Last year he lost over 20lbs and has KEPT it off for over a year.  Don’t ever think you are too old to make healthy changes!!  Go Dad…so proud of you!

We have a friend who entered a 5k race last weekend, completed it, but did not win. Her post on Facebook said, “Will I ever win?” And she went on to congratulate the race winners. Like we said we know this person and we’re here to tell you she is already a winner in every sense of the word. Now did she win the race, no, but that’s not the point we’re trying to make here. She constantly gives of herself to help others in the community, she challenges herself to stay healthy, and she inspires others. This puts her on the podium of life’s winners every day! It’s not always where you finish in the race, but who you helped along the way. Remember last week we talked about your life being a marathon and not a sprint (Look below if you missed it). In today’s fast paced society so much emphases is put on where you finish we sometimes forget to help others along the way. When we reach the end of our marathon what do you think we will be remembered for? The things that we collected along the way or by the positive changes we’ve made in someone else’s life?

Ok, so how can you inspire others to be their best? First, lead by example. Become the leader that’s inside you by making positive changes in your life, and get your health in order. You’ve already started just by taking a few minutes to read this email. Second, find people around you that inspire others; watch and learn from them (our friend for example). Third, and maybe the most important, take action. This one can be tough because you don’t know where to begin. JUST START somewhere and you’ll be amazed; before you know it you’ll be making a difference and standing on that podium next to our friend.

Yours in health,
Colleen & John

Slow traffic. Screaming children. A job interview. A crumbling marriage. Any of these could be a stressful situation. We all face stress in our lives, and some days are more stressful than others. Stress can take its toll on our physical and mental health. Learn more about stress and its effects by taking this multiple-choice quiz.

Click Here:Stress Test

Now that you had a chance to gauge your stress level here are 4 easy ways to help reduce it.

1. Exercise: Surprise, surprise….yes we recommend exercise! Aerobic exercise or strength training can greatly reduce your stress level. Natural endorphins (feel-good hormones) are released when you exercise. It’s also a time where your brain can focus on something other than your worries. You can get in tune with the movements of your body, your breath, and your muscles.

2. Sleep: One of the most common reasons for stressful behaviors is lack of sleep. If you aren’t getting the proper amount of sleep, your body doesn’t have time to recover from the day and therefore can feel tired and sore. This tired and sore feeling can cause physical and mental stress throughout the day, making anxiety more prevalent.

3. Eat right: Another surprise, huh?! If you are feeling stressed and overwhelmed it’s easy to reach for the quickest (which tends to be the fattiest) food. Try to plan ahead by cutting up fresh fruits and vegetables and grilling extra chicken breasts on the weekend to have ready to throw on top of salad or into a wrap. Trust us you will feel so much better eating something healthy, than the greasy, to-go foods. We know personally if we eat badly when we’re stressed, then we feel fat AND stressed….not a good combo !

4. Relax: Many people are so focused on work, family, and other responsibilities that they forget to relax. Relaxation techniques such as meditation, yoga, and massage therapy have long been known to reduce stress levels. People often forget that relaxing is a part of a healthy lifestyle and by skipping this aspect, people often cause more stress and feel the effects of stress more profoundly. So just BREATHE!

Hope you find these tips helpful. We’re here for you, just let us know what we can do to help!

Yours in health,

Colleen & John

First, let’s start with a product’s serving size.  This is what the manufacturer’s nutritional information is based on, and how they can make their claims.  What you don’t see on the front is how many servings are in the package, two, three, or even more.  You’ll find this information at the top of the nutritional label found on the back in much smaller letters (bring the glasses).  A good example of the importance of serving size is Non-stick spray (not mentioning any names, but rhymes with ham).  A typical 6oz can contains approximately 529 servings.  That’s not a misprint: 529.  When your serving size is a 1/3 of second, those servings add up fast.  Is it even humanly possible to spray for only a 1/3 of a second?  Most of us just keep spraying until the bottom of pan is covered.   You might ask, “If it’s fat free why should I care?” We’re glad you asked because this brings us to fact number two:  Is the product label telling you the whole truth? With the example of the spray, if you read the list of ingredients it says “Canola Oil.”  We all know oil has fat, but they get to say its “Fat Free” because of the serving size.  If the manufacturer can show the product has less than a half a gram of an ingredient per serving they can claim that their product is that ingredient free.  This is when it pays off to read the list of ingredients in the product, because you think you are getting one thing yet you get another.  Another great example of this is Partially Hydrogenated Oil (aka trans fat).  The front of the label reads “No TRANS FATS!!”  So how can Partially Hydrogenated Oil be in the ingredient list?  Beware of this trick, especially in fat free snacks.  The third fact we want to discuss is converting grams into teaspoons.  The food companies know here in America we don’t use the Metric System much; they count on this.  Most of us look at a label and see grams and don’t really understand how much that is.  The truth is, approximately every four grams equals one teaspoon.  This is really important when it comes to sugar because the average American consumes 130 pounds of refined sugar a year. Now let us take a quick glance at the label of a soda.  The average soda at a convenient store is about 16 ounces, which contains 54 grams of sugar.  We take that 54grams of sugar and divide by 4 (grams to teaspoons) and that gives us 13.5 teaspoons of sugar.  For a good visual of this take a measuring cup, a teaspoon and a bag of sugar.  Then pick just a few items out of your fridge or pantry and use the conversion 4 grams to 1 teaspoon and put that amount of sugar in the cup.  Trust us this will be a real eye opener.  If you would like more information, and to see great visual examples of what we just discussed, check out our short, “Demystifying Fancy Labels.”  Just click on the video and you’ll get a detailed guided tour.  You are now armed and ready to hit the grocery store aisles….no more tricking you!!

Yours in health,

Colleen & John

We were watching the news last night and there are two new weight-loss pills up for review with the FDA. This fact did not surprise us. What did surprise us is that one of them contained some of the same ingredients that were in Fen Phen. This was the weight-loss pill taken off the market for increasing your chances of heart failure. Kind of an oxymoron, lose weight to be in better health, but your heart gives out instead. That’s a pretty big price to pay for a small waistline. Being healthy is more than just losing weight. It’s about being balanced with yourself and your surroundings. This includes mentally, emotionally, and of course physically. We think you know which one we are going to talk about here (ha!ha!) We like to think the physical piece improves the other two pieces of the pie. Have you ever noticed how good your day is when you feel positive about yourself? You tend to hold your shoulders back, head up high, feel more confident, and your brain is sharper too! This is what the physical part of the pie contributes to the whole balance of your life. Sure you can try these new pills and maybe lose a little weight, but you will be missing out on the many other contributions to the balance of your life. “But, if I lose weight wouldn’t I still feel better about myself?” you might ask. This fact may be true to a point, but how good would you feel knowing you may increase the likelihood of heart failure. Another question this also raises is, “Do you want to take a short cut though life?” The luster quickly tarnishes on things that are attained without much effort. Creating balance in your life is work; it’s supposed to be.…but aren’t you worth it? We’re not sure who said it but we think it applies here “It’s supposed to be hard, because if was easy everybody would do it!” So the next time you see an ad for a weight loss pill that just melts fat away, ask yourself, “Do I want to take that short cut to life, or am I worth the effort?” We know you are, but this question is for you to answer.

Yours in health,

Colleen & John

There always seems to be a new “Lose Weight Fast” fad diet out there and we are asked all the time if they work.

First, most of these diets set you up for failure from the start.  Most expect you to give up what you have been eating all together and buy their product.  This approach usually lasts about a week or two and then the cravings start.  SO, you give in once and it doesn’t seem so bad and then it happens again, and again, and before you know it you are back to your old food and all the diet/pre-packaged food and your money goes to waste.  (We’ll save our ranting about all the processed junk in these foods for another blog). Instead of this “all or nothing” approach, try doing what we do.  We call it our 90/10 rule.  This means 90% of what we put in our mouths is healthy and 10% we treat ourselves (yes, this does include the occasional cheese burger).  This is a good approach because it takes real life into account and sets you up for success.  This system allows you to have small amounts of the food you love so you never have those overwhelming cravings or feel deprived.

Second, many diets make unrealistic claims knowing that the average person will not have the same success as the models you see on T.V.   The other day a commercial for one of these diets came on making these big claims.  But a little further down the screen in very small print it said, “You also needed to have an exercise program to achieve your results.”  We’ve been saying this for quite some time, we just use large print!  Most people never see the fine print, they are too busy grabbing for the phone to order this miracle diet that just melts fat off your body.  Then a few weeks later they are left wondering what happened because they didn’t have the same success as the T.V. model.  By applying the 90/10 rule, an exercise program, and realistic goals you CAN set yourself up for success.

Third, these fad diets don’t address what triggers your emotional eating.  Let’s face it, we all love comfort food.  This is what we reach for to make us feel better after a bad day.  If you think about it, it’s a vicious cycle: we eat badly because we don’t feel good about ourselves which then adds to our waist line.  Then we eat more because we feel fat already, and it goes round and round.  To help with this issue try to identify what triggers your bad eating and write it down when you feel it.  Then try subbing out a healthier choice instead of reaching for the fatty comfort food.  Also, you can’t argue with how great you feel after a nice, hard exercise session.  So instead of reaching for the food, grab your running shoes and pump out the natural endorphins!!

We hope this helps because nutrition is approximately 70% responsible for the way your body looks, feels, and performs!

Yours in health,

Colleen and John Riddle

Certified Personal Trainers

Colleen@ElitePhysiquePT.com

www.ElitePhysiquePT.com

www.NewMommyMakeover.com (Proven Postnatal weight-loss DVDs)

P.S.

We just released www.FreePreNatalVideos.com .  It’s a series of 30 minute exercise videos designed for pregnant women.  They were done in our home gym, unlike New Mommy Makeover, but they are free.  Pass this invaluable information along to anyone you know that is pregnant!

As most of you know we live along the Emerald Coast of Florida, and I’m sure you all know what is going on with the BP oil spill. This got us thinking about how easy it is to take for granted something precious in our lives.  One day it’s gone and you are left wondering what happened and why you didn’t take more advantage of it.  When we first moved here we went to the beach often, even if it was just to watch the sun set.  Then time passed, we got busy, and life started to take over.  We thought, “The beach will always be there, we’ll go next week.”  Unfortunately, next week turned into next month, and so on, and then one day we realized we couldn’t remember the last time we were there.

Well if you think about it, your health is very similar.  We start out young, running around playing, not even thinking about being overweight or unhealthy.  You could eat whatever you wanted and never had to worry about your waist line.  Then one day comes and you don’t play as much. Who knows why; maybe you got your first car, so who needs a bike?  Or worse, a new video game came out so you just sit on the couch and play.  You didn’t worry about your health, it had always been there, and why would that change (just like those sandy white beaches)?  And so it begins, your health gets taken for granted… days turn into months which turn into years.  Then before you know it life gets in the way and there is definitely no time for exercise (or going to the beach).

Then suddenly it’s gone (whether it’s the beauty of the beach or your health).  Helpless and lost feelings set in, and you don’t know which way to turn.  So you try multiple attempts to get it back, but nothing seems to work (sound familiar BP?)  Then at some point it’s just easier to give up on your health and look for “that magic pill.”   Just as BP is learning about not cutting corners; your health is the same way.  It’s going to take hard work and dedication to get your health back and anyone who tells you differently isn’t telling you the whole truth.  You are worth the effort just like our beaches and the environment.  No one can do this for you, but you can ask for help, and this is where we come in.  We want you to know we are here to offer a helping hand, or create a road map for you to find your health again.  Because once you get a second chance you tend to hold onto things a little tighter to your heart.  We’re very glad to say we have been to the beach 3 times this week already, and we are shooting for more because unlike you, we may not get that second chance.

Yours in Health

Colleen and John

Strength training, strength training, strength training…

You hear about it all the time these days.

You hear how it’s great for your Metabolism.

You hear it’s imperative for that beach body you’re looking for this summer.

Well, what’s the real science behind it?

Does it really help?

The easy answer is right here from my partners at Prograde:

Strength Training

By Cassandra Forsythe-Pribanic, PhD, RD, CSCS

Q) I’ve heard that strength training increases my metabolism. How does it do that and will that help me lose weight?

A) Strength training, which involves using weights, bands, kettlebells or other forms of resistance that challenge your body to work harder than it does in everyday life, definitely does increase your metabolic rate. However, so does endurance exercise (such as running). The difference is how long and how much these activities boost your metabolism that really has an impact on your overall ability to lose body fat and/or decrease your weight.

Just so we’re all on the same page, let’s talk about the components of our metabolism:

First we have our resting metabolic rate, or RMR. This is the energy needed (quantified in calories) to keep our bodies alive – our heart beating, our lungs breathing, etc. Your RMR makes up about 60 to 80 percent of our total metabolic rate. The variation in RMR is due to individual differences among people, the foods we consume, and the activity we engage in which can directly change RMR.

Second we have the Thermic Effect of Activity, or TEA. The more active you are, the more your total metabolic rate will be increased. TEA includes all activity from mowing your lawn (with a push mower, that is), to playing basketball, to walking across the room. It’s not just structured activity, but also the activities that we engage in every day to live our lives.

To see the rest of this great article please click here: Prograde

Keep the great emails coming!

Yours in health,

Colleen and John Riddle

www.ElitePhysiquePT.com

john@elitephysiquept.com

colleen@elitephysiquept.com

Have you ever attended a party or gathering where someone has made you feel guilty for making healthy choices?  We’ve had a few clients bring this to our attention recently, so we wanted to address this issue. We have also had this happen to us.  Usually it goes something like this,”The Riddles are here so we can’t eat the___________(insert unhealthy food).” The funny thing is we are busy looking for healthy choices, enjoying everyone’s company, and not paying attention to what others are choosing.  We would dare say our clients are probably doing the same. These comments usually come from the guilt people feel for the choices they are making and have nothing to do with you.  The simple explanation could be,  “misery loves company.”  These people are not happy with themselves, so they project their guilt to make you feel bad for trying to better yourself.  It may even go a little deeper…maybe they won’t or can’t make the commitment to themselves, and your success makes them face this fact.  Now we don’t think these people do this to hurt you intentionally, but it can still make you feel uncomfortable.  Do not let these situations get you off track.  You have decided to give yourself the best gift of all, the gift of health, and you should never feel guilty for that.  We just want you to know that you are not alone on your journey to a healthier you and we are here to help however we can.

Yours in health,

John and Colleen.

P.S.

One way to stay on track is our Coaching Program.  Here is what one client had to say about her experience.

“Whether you want to get your fitness program started, back on track, or kicked up a notch, Elite Physique’s coaching program is for you.  I not only lost weight and inches, I also gained a renewed appreciation for what good nutrition and exercise can do for your both personally and professionally.  Partner with Elite Physique  to discover your best self.”

Leigh G.

Alcohol and Your Diet

We have received some questions from our readers about alcohol and how it affects our diet.  Since we have been talking about nutrition we thought this might be a good time to discuss how alcohol adversely affects our diet plans.  Now, some alcohol in moderation can be good for us (lower blood pressure).  If, however, you are exceeding one drink daily, you might be sabotaging your weight loss plans. Below is an adapted article from spark.com by Liz Noelcke.

1) Alcohol is metabolized differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins that need to be slowly digested in the stomach. When alcohol is consumed, it gets special privileges and needs no digestion. The alcohol molecules diffuse through the stomach wall as soon as they arrive and can reach the brain and liver in minutes. This reaction is slightly slowed when there is also food in your system, but as soon as the mixed contents enter the small intestine, the alcohol grabs first place and is absorbed quickly. The alcohol then arrives at the liver for processing. The liver places all of its attention on the alcohol. Therefore, the carbohydrates (glucose) and dietary fats are just changed into body fat, waiting to be carried away for permanent fat storage in the body.

2) Alcohol lowers your inhibitions, which is detrimental to your diet plans. Alcohol actually stimulates your appetite. While you might be full from a comparable amount of calories from food, several drinks might not fill you up. On top of that, research shows that if you drink before or during a meal, both your inhibitions and willpower are reduced. In this state, you are more likely to overeat—especially greasy or fried foods—which can add to your waistline.

3) What are more important, calories or carbs? You might think that drinking liquor is more diet-friendly because it has no carbohydrates, while both wine and beer do contain carbs. But dieters need to watch calories, and liquor only has a few calories less than beer or wine. Plus, it is often mixed with other drinks, adding even more empty calories. Hard liquor contains around 100 calories per shot, so adding a mixer increases calories even more. If you are going to mix liquor with anything, opt for a club soda, instead of fruit juice or regular soda.

The list below breaks down the number of calories in typical alcoholic drinks. Compare some of your favorites to make a good choice next time you decide to indulge in a serving of alcohol.

Yours in health,

John and Colleen.

P.S.

Our partners over at Prograde have done it again. Check out their metabolism booster special and save 13%!  Prograde

Colleen@ElitePhysiquePT.com