Elite Physique

The past few weeks you may have noticed on the side column of my newsletter I’ve mentioned a company called 21Ten and their product, Life Shotz.  You might be asking yourself, “What the heck are Life Shotz?”  Well, 21TEN and I believe that this product is perfect for those interested in optimal nutrition for fitness and wellness. Aside from being a potent immune system builder—all good, clean energy with none of the bad—Life Shotz also has been reported to have anti-aging properties, reduce cravings, eliminate fatigue, support mood enhancement, double endurance and cut recovery time in half for those who like to exercise and even those who enjoy competitive sports.

The reason I wanted to dedicate this week’s article to Life Shotz is the incredible results my clients are having after talking the 10-Day Challenge.  First, there is the increased energy they are feeling, we can use a little ‘pep’ in our step!  Second, they are reporting they are sleeping more soundly and waking up ready to take on the day.  Third, the mental clarity and focus they feel throughout the day has increased.  One of them told me, “I feel like I’m running on all cylinders for the first time in a long time.”  Last but certainly not least, my mother-in-law starting taking Life Shotz, and after two weeks her blood pressure came down 50 points!  Her doctor asked what she was doing differently and the only thing she had changed was adding Life Shotz to her diet.  WOW!  Now I can’t sit here and promise you will have the same results, but isn’t worth a try?  Oh and by the way did I mention it comes with a money back guarantee?  That’s right if after 10 days you do not feel like it has made a difference for you, 21Ten will refund your money (minus the shipping).

Now I have an idea of what you are thinking.  The only reason I’m telling you about this amazing product is because I’m a distributor.  I know because I thought the same thing when I was introduced to Life Shotz.  But, I looked at the ingredients, was intrigued with what I saw, and did the 10-Day Challenge myself.  That was about seven months ago and now I don’t go a day without it.  Believe me when I say I was VERY skeptical ( I am very picky about what goes into my body), but I can honestly say I would still dedicate this article to Life Shotz even if I did not make a dime!  I believe in the product that much.  It has made too much of a difference in my life and my clients lives not to share it with my loyal readers.  Check out what other people are saying about Life Shotz: Testimonials.  (Even Phil Jackson)!

If you would like to take the 10-Day Challenge or you know someone that would, click here: http://www.21ten.com/CR.  If you have any questions please feel free to contact me.  I hope you don’t mind me using this week’s newsletter to share this information with you.  I can’t keep this valuable product to myself!!
Yours in health,
Colleen

This week we are going to talk about something that doesn’t usually get associated with the Holidays; STRESS.  With the endless parties, travel, family gatherings and of course shopping.  It’s easy to see how we can be overwhelmed with all this plus a full time life.  Stress can lead to physical symptoms including weight gain, headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. Research suggests that stress also can bring on or worsen certain symptoms or diseases.  This should be a time to be thankful for what we have, not about worrying about getting the Christmas cards out on time, or not being able to find that perfect gift.   Here are a few tips to help with your shopping, so you can check one more thing from your to-do list.

1) Buy duplicates. If you find a great gift at a great price, consider getting one for several people on your list, if it fits their tastes.

2) Include gift receipts. Ask for gift receipts at the register, and include them with your gifts when you wrap them. That way, you’ll have peace of mind knowing that if what you got doesn’t work for your recipient, they can easily exchange it.

3) Get gift cards. If you really need things to be simple, gift cards and certificates are a great option.

4) Let the post office be your friend. Rather than lugging all of your gifts to the post office and standing in the long lines, you can now get them to come to you! Visit the USPS website .

5) Make time for exercise. Exercise is proven to reduce stress and help you sleep better.  It will also keep the pounds from creeping up on you over the holidays!

Yours in health,

Colleen

P.S.

Great Stocking Stuffers!  Need a little extra immune building Vitamin D and extra Vitamin B for energy this holiday season?  Check out what Life Shotz has done for Michelle:

“Life Shotz has made a huge difference for me. I’m sleeping soundly, I wake up more refreshed and my energy level is amazing during the later hours of the afternoon when I would normally slow down. Now I have a smile on my face! When I was recently out of Life Shotz for a short time, I started coming down with a seasonal cold that would normally kick my butt, but I’m back on the product and I’m kicking its butt! Thank you Life Shotz!”
Michelle Curtis
Post Falls, ID

Click here to read more testimonials or to try Life Shotz today!

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

If the rapidly approaching school year has you scrambling for tips on how to move your kids to the head of the class, or if you’re looking for ways to increase your own productivity, start by examining your diet. Studies have shown that certain foods act like fuel for our brains by increasing concentration and memory function. Some foods have even been shown to slow down the mind’s natural aging process.  Combine these foods with other good habits, like working out and you’ll soon find yourself at the head of the class—at any age.                                                

Spinach. At only 40 calories a cup, a serving of spinach contains almost half your daily requirement of folic acid, an essential nutrient for cell growth, blood production, and preventing memory loss. And spinach is one of the most nutrient-dense foods available—just 1 cup contains all your body’s daily requirements of vitamins A and K, plus most of the folate and manganese you need each day. These nutrients improve brain function and slow down the effects of premature aging by preventing the negative effects of oxidation on the brain.

Smart Tip: Try replacing iceberg lettuce with spinach leaves in your next dinner salad, or add fresh spinach to an omelet.

Oatmeal. As a strong source of insoluble fiber, oatmeal provides a stable energy that helps your brain maintain consistent focus and concentration. Eating oatmeal can also slow down the digestion of starch, reducing the frequent spikes in blood sugar that usually occur after a big meal.

Smart Tip: Avoid the instant flavored packets, which are loaded with sugar, and stick with the plain, slower-cooking kind—it still cooks up in the microwave in just 2 or 3 minutes.

Fish. Many studies have shown that eating oily fish rich in omega-3 fatty acids can boost memory, concentration, and mental acuity. Omega-3 acids also appear to strengthen the brain’s synapses that are directly related to learning and memorization.

Smart Tip: Watch mercury levels when choosing fish, and consider wild salmon, albacore tuna, and mackerel, which all contain omega-3s with minimal environmental contaminants.

Walnuts. Eating just a handful of these nuts every day can prevent the decline of cognitive and motor function, increase brain resiliency, and improve cell functioning. Walnuts are loaded with protein and omega-3 fatty acids that balance the unstable neurotransmitters that can cause depression and other mood swings.

Smart Tip: Sprinkle a handful of chopped walnuts on salads or fill a travel container for a healthy on-the-go snack. You’ll feel full longer, reducing the temptation to binge between meals.

Berries. Many types of berries, especially blueberries and strawberries, contain flavonoids, which have been linked to brain cell growth and improved memory. Berries with the darkest, richest colors offer the most nutritional value. The antioxidants, vitamin C, and anti-inflammatory properties in berries have been shown to preserve brain function and are a factor in the prevention of  dementia.

Smart Tip: Sprinkle berries on salads, cereal, or yogurt, or make yourself a fresh berry fruit smoothie.

Yogurt. Widely known as a top calcium source for bone development and strength, yogurt also contains enough protein and carbohydrates in just one serving to keep both the body and the brain energized throughout the day. Yogurt also contains amino acids that encourage the production of neurotransmitters, and enough vitamin B to encourage—along with the protein—the growth of brain tissue while slowing down the aging process.

Smart Tip: Eat yogurt topped with berries for breakfast or lunch, or if you’re having a salad, nix the bottled dressing and make your own by mixing a quarter of a cup of plain nonfat or low-fat yogurt with fresh herbs.

Eggs. These low-calorie, nutrient-dense wonders are rich in protein as well as choline, an important nutrient that helps regulate the brain and nervous system by acting as a messenger between muscles and nerves. If you’ve been avoiding eggs because you’re worried about your cholesterol, take note: Numerous research studies have shown that eating eggs as part of a healthy diet is not a contributing factor to heart disease.

Smart Tip: Enjoy an egg and spinach omelet for breakfast, lunch, or dinner.

By Suzy Buglewicz

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.

Drink	Serving Size	Calories
Red wine	5 oz.	100
White wine	5 oz.	100
Champagne	5 oz.	130
Light beer	12 oz.	105
Regular beer	12 oz.	140
Dark beer	12 oz.	170
Cosmopolitan	3 oz.	165
Martini	3 oz.	205
Long Island iced tea	8 oz.	400
Gin & Tonic	8 oz.	175
Rum & Soda	8 oz.	180
Margarita	8 oz.	200
Whiskey Sour	4 oz.	200

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

It seems most of the emails we are receiving deal with confusion about nutrition.  With this in mind we wanted to attack some of these myths or wive’s tales if you will. Here are 3 common myths that we see all the time. These were taken from Spark People.com and if you would like to see more click on http://www.sparkpeople.com

Certain foods, like celery, have ‘negative’ calories:

Truth: The idea that there are negative calorie foods–foods that are so low in calories that simply digesting them burns more calories than they contain–is nothing more than wishful thinking. Certain low-calorie, water-rich foods like celery or cucumbers are often touted as negative-calorie foods. However, digesting and absorbing everything you eat each day uses just 10% of your total calorie intake each day (about 180 calories for someone who eats 1,800 calories per day). It is great to include low-calorie, high-fiber, and water-rich foods in your daily diet; these foods add nutrients, bulk, and volume to your diet, but they still contain calories and should always be included in your calorie count. No food is a “free” food. Eating too much of any food can cause weight gain or inhibit weight loss.

When going to a restaurant, the best choice for weight loss is usually a salad.

Truth: Salads can run the gamut of healthiness, depending on what is in them. Although that big bowl of greens may be packed full of antioxidants and fiber, it can also be laden with fat, cholesterol, and sodium–not to mention an overabundance of calories. Some restaurant salads can even contain more calories than a cheeseburger! That means ordering salad is no guarantee that you’re eating a healthy meal.

Bananas are so high in sugar that they cause weight gain.

Truth: One medium banana (approximately 7 inches long) provides 0 grams of fat, 3 grams of fiber, 105 calories, and 27 grams of carbs—and it’s cheap. Those specs mean that bananas make great snacks, even for people with diabetes who need to follow special diets.   Why bananas are being called “fattening” or high in sugar compared with other fruits is a mystery. They do have a few more grams of carbohydrate than apples and oranges, but that does not mean they should be off-limits!

Thank you for being our loyal readers and we hope this helps.  Keep the great emails coming!

Yours in health,

John and Colleen.

P.S. Look for Colleen on the Ann Varnum Show on WTVY this Sunday, 4/18/10 at 9:30-10:30 central time.