Elite Physiques

2011-11-29T07:11:00.000-08:00

MSG Truth: Don't eat it
By Emily Roberts MA.

The child or adult who has Autism or Spectrum disorder often suffers from Glutamate( the G in MSG) in their diets. This website explains why. The visual is a good indicator of what happens when many of us, not just those with Autism or Spectrum Disorder, ingests MSG. Often times we see child who are diagnosis with ADD/ADHD tendencies, who are actually sensitive to MSG, and once it is eliminated from their diet, we see a whole new, focused, child.Did you know the following foods have MSG in them?The following foods contain MSG or its business end – the free amino acid glutamate – in amounts large enough to cause reactions in those sensitive to it.

•“Low Sodium” or “Sea Salt” products now often have L-Glutamate added straight (without sodium) or freed during processing to act as a salt substitute to get a “clean label” without MSG on it. (Never mind that GLUTAMATE raises blood pressure)

• Taco Bell® – seasoned meat – contains autolyzed yeast – which contains free glutamate

• Other menu items that contain soy sauce, natural flavors, autolyzed yeast or hydrolyzed protein which can contain up to 20% free glutamic acid – the active part of MSG.

• Hamburger Helper Microwave Singles® (targeted towards children)• Doritos®

• Campbell’s® soups – all of them – based on their commitment to add “umami” (read – MSG) to their products• Pringles® (the flavored varieties)

• Cold cuts – Boars Head – even the “low sodium” varieties with the “heart healthy” logos.

• Nathan’s® Hotdogs• Progresso® Soups – all of them• Lipton® Noodles and Sauce• Lipton® Instant soup mix• Unilever or Knorr® products – often used in homemade Veggie dips.

• Kraft® products nearly all contain some free glutamate• Gravy Master®• Cup-a-soup® or Cup-o-Noodles®• Planters® salted nuts – most of them• Accent® -this is nearly pure MSG

• Braggs® Liquid Aminos – sold at Whole Foods

Beware: the holidays are coming. Remember that there will be MSG in basted turkeys and in ready-made things like turkey stuffing. If you care about avoiding MSG, take the list of hidden sources with you when you go shopping, and read, read, read, all labels.

Happy Holidays!

In Love and Health,

Sherry

2011-11-29T06:57:00.000-08:00

Give the gift of Health this year!

Open House 13 year anniversary party at Elite Physiques
Everything is FREE!

Join us December 2nd and 3rd Friday 10-5:00 Saturday 8-12:00

Stop in to visit our studio and to see why we are different!

Free on Friday

10 until 3:00 Group or personal training
10 until 3:00 15min. Fitness assessment
2-4:00 metabolic typing testing
12:00 & 4:00 Golf workshop
12:00 Yoga
12:00 Barre Fit, The Stars do it to get long and lean! (Know as Cardio Barre or Barre Amped)
11am until 5:00pm Massage with Brad
Healthy snacks and smoothies

Free on Saturday

9 -12:00 Group or personal training
9-12:00 15min. Fitness assessment and
9:00 Metabolic Typing testing
9:00 Zumba
10:00 Golf workshop
11:00 Don’t wait until Jan. Start eating healthy now. Come to
“You are What You Eat Workshop!”
11:00 Barre Fit, The Stars do it to get long and lean! (Know as Cardio barre or Barre Amped)
Shopping, Healthy snacks, smoothies, and Give aways!
8 until 12:00 Massage with Brad

Bring your workout gear and a friend and take advantage of this amazing opportunity!

RSVP for all classes and events 740-548-3637

Drum Circle Matabolic typing and lots more!

2011-07-02T07:28:00.000-07:00

Hello everyone,

Lots to talk about today so make sure you read everything.
Kayaked 2 times this week. I'm trying to get out on my bike more but loving the kayak rides. Our next group bike ride is the third Sat in July. We ride in smaller groups more often if anyone is interested let me know. The more the merrier.

A good friend sent me this. Please watch it. I hope it inspires you as much as it did me. Watch it each morning.
http://www.flickspire.com/m/share_this/TheSecret

Don't miss this!!!!

Join us on Friday July 8th for a
Facilitated drum circle at Elite Physiques

Natural rhythm flows within us all. Our hearts beat to a rhythm, we walk to a rhythm, many aspects of our daily lives are done to a rhythm. Whenever we hear drumming, we begin to move to the universal rhythm inside us all. The drum can connect your heart to your hands, and all of a sudden you are improvising, and talking with a drum. We become the instrument, the drum becomes our voice. With drum circles we connect beyond the music being played. The nice thing about drumming is that anyone, no matter how old they are, can sit right down and have fun jamming on a drum with other people.

To briefly describe drum circle facilitation, it's putting a bunch of people together, & creating a band out of them. It's fun to get to be in the band for a day. Friends, strangers, co-workers, beginners, or pros... I like to begin a drumming session by letting everyone just choose something, sit down in the circle, and start playing. This approach helps everyone to relax before the formal welcome, introductions, and then into organized rhythms. The reason I encourage everyone to play first is the nerves, and the barriers just begin to melt away.
Later as the rhythms join together, everyone joins together. We join together musically. The result is there is no distinction between you or me. We just all sense the feeling of the one song we are creating in the moment. This was the tried and true approach of the elders who would begin their gatherings, and ceremonies in this fashion. They've been drumming that way for over 5000 years.

Donations appreciated. Please RSVP 740-548-3637.

What are Neurotransmitters and why do you need to know about them?

Neurotransmitters are brain chemicals created from amino acids synthesized
from dietary proteins (through hydrolysis). Amino acids are required along
with vitamin and enzyme co-factors to create the neurotransmitters.
Neurotransmitters are synthesized at the nerve terminal.

Neurotransmitters are small molecules that carry information from the end
of one nerve to the beginning of a second nerve. This is the way that the
brain cells communicate with each other as well as the organs of the body.
A lack of the essential amino acids or their inappropriate metabolism into
non-essential amino acids can have devastating effects on the body.

If you are a client you have probably heard Carla and I talk about the amino acids. We both have been tested and had great results. You can ask us about our personal stories.

Targeted patents typically report:

* Depression or other mood disorders
* Anxiety or unfounded worrying/anxiousness
* Sleep cycle issues
* Focus or memory problems
* ADD and ADHD
* Lethargy or chronic fatigue
*Addictions
* Weight control issues
* Immune system problems
* Migraine headaches or chronic pain
* PMS/peri-menopausal or menopausal symptoms
* A desire to optimize their brain functioning
* A desire to perform better in their sporting endeavors

Causes of Neurotransmitter depletions:

* Age
* Stress or trauma
* Medications – such as SSRI’s, SNRI’s
* Lifestyle (sleep habits, recreational drug use, exercise)
* Poor diet (current or maternal pregnancy)
* Poor protein assimilation
* Genetic predisposition
* Toxic exposure

Case Study #1:

Female 51 y.o. presenting with pain, significant anxiety
Upon retest: pain significantly better, anxiety resolved, needs to work on energy
level (excitatory support – perhaps adrenal support as well).
Neurotransmitter

Neurotransmitter Reference reference Range Baseline Test Re-test at 3
months
Serotonin 175-225 73.6 208.7
Dopamine 125-175 169.6 119.7
Epinephrine 8-12 3.0 7.4
Norepinephrine 30-55 55.3 32.0
GABA (umol/gCr) 2.0-4.0 12.2 4.6

Initial protocol: patient treated with 5-HTP and l-theanine for two weeks. After two weeks – 5-HTP and l-theanine dosages remained the same. Excitatory support was added, specifically dl-phenylalanine.
After retest: L-Theanine was eliminated and 5-HTP dosage was reduced slightly.
The excitatory support (DLPA) was continued.

Case Study #2:
Male 17 y.o. athlete presenting with inability to recover from injury, poor sleep
cycle and mild depression
Upon retest: sleep is much better, knees beginning to recover, depression
resolved
Neurotransmitter Reference Reference Range Baseline Test Re-test at 3 months

Serotonin 175-225 73.1 225.5
Dopamine 125-175 116 105.7
Epinephrine 8-12 3.2 5.4
Norepinephrine 30-55 16.9 42.2
GABA (umol/gCr) 2.0-4.0 2.7 4.0

Initial Protocol: patient was treated with a combination of 5-HTP, taurine, and l-
theanine for two weeks. Phase II included the addition of l-tyrosine.
After retest: protocol change involved an increase in excitatory support only
increasing to 2 capsules bid.

Case Study #3
Female 4 y.o. adopted from Russia presenting with impulsivity, mood fluctuations,
frequent “melt downs”

Neurotransmitter Reference Reference Range Baseline Test Re-test
at 3 months

Serotonin 364.4 278.0 205.6
Dopamine 140.6 273.6 185.0
Epinephrine 3.0 6.1 6.9
Norepinephrine 132.8 48.9 45.0
GABA (umol/gCr) 7.1 9.4 8.0

Initial protocol: patient was treated with a combination of 5HTP, taurine and l-theanine as well as phosphatidyl serine.
Upon re-test: the patient’s parent reports improvement in impulsivity and
“melting down” behaviors. The patient is still more aggressive than is acceptable to the parents. Phosphatidyl serine dosage is increased along with taurine.
Upon second re-test: the patient’s parent reports that the patient is no longer aggressive and mood fluctuations have subsided.

If you have any questions please call Sherry. My advisor number is M1278.
Or go to the Neurogistics web site, http://www.neurogistics.com/

If you have taken the Metabolic Typing test or would like to know more about it keep reading!

I am so excited!!! If you have ever taken the Metabolic Typing test or ever wanted to know more about it, sign up for the 30 day FREE amazing video series on how you can look and feel good eating the foods that are right for your Metabolic Type.
>
These videos were just released! I have already watched and learned from them and I have done this for 9 years. What great nutrition information. Watch them now for FREE and let me know what you think.

Go to http://elitephysiquesinc.com/nutrition_coaching.htm
Sign up toward the bottom of the page.

That's it for now. I hope you can join our Drum circle. Leave a commit to let me know what your interest are. What would you like to read on the blog?

In Health, Happiness, and Love,

Sherry

2011-06-26T13:19:00.000-07:00

Hi Everyone,

I hope you are enjoying the summer! I hope you have had time to get outside and exercise. I have been taking my Kayak out as much as possible. Early in the morning is the best time. It's quite and relaxing. I have two Kayaks if you can join me I would love the company. I am going to post the days and times each week on the blog. This week I will go out on Tuesday 7:30am and Friday. I already have someone going this Friday. Let me know if you are interested and I can let you know if they cancel.

I am so excited!!! If you have ever taken the Metabolic Typing test or ever wanted to know more about it, sign up for the 30 day FREE amazing video series on how you can look and feel good eating the foods that are right for your Metabolic Type.

These videos were just released! I have already watched and learned from them and I have done this for 9 years. What great nutrition information. Watch them now for FREE and let me know what you think.

Here's a link to the YouTube video:
http://www.youtube.com/watch?v=uUwdxTE9n-g

After watching the u tube video
Go to http://elitephysiquesinc.com/nutrition_coaching.htm

Toward the bottom of the page and sign up for the 30 FREE video's on Metabolic Typing.

Don't for get to come back soon. Lots of good research from a workshop I did with Dr. Len Kravitz.

In Health and Happiness,
Sherry

What do you know about Enzymes?

2011-05-10T08:52:00.000-07:00

This is from the Enzyme Cure web site. I thought it was something good to share. Enjoy!

The happiest people don't necessarily have the best of everything; they just make the best of everything they have.

It was a busy morning, about 8:30, when an elderly gentleman in his 80's arrived to have stitches removed from his thumb. He said he was in a hurry as he had an appointment at 9:00 am.

I took his vital signs and had him take a seat, knowing it would be over an hour before someone would to able to see him. I saw him looking at his watch and decided, since I was not busy with another patient, I would evaluate his wound. On exam, it was well healed, so I talked to one of the doctors, got the needed supplies to remove his sutures and redress his wound.
While taking care of his wound, I asked him if he had another doctor's appointment this morning, as he was in such a hurry.

The gentleman told me no, that he needed to go to the nursing home to eat breakfast with his wife. I inquired as to her health.

He told me that she had been there for a while and that she was a victim of Alzheimer's Disease.

As we talked, I asked if she would be upset if he was a bit late.

He replied that she no longer knew who he was, that she had not recognized him in five years now.

I was surprised, and asked him, 'And you still go every morning, even though she doesn't know who you are?'

He smiled as he patted my hand and said,

'She doesn't know me, but I still know who she is.'

I had to hold back tears as he left, I had goose bumps on my arm, and thought,

'That is the kind of love I want in my life.'

True love is neither physical, nor romantic.

True love is an acceptance of all that is, has been, will be, and will not be.

With all the jokes and fun that are in e-mails, sometimes there is one that comes along that has an important message. This one I thought I could share with you.

The happiest people don't necessarily have the best of everything; they just make the best of everything they have.

I hope you share this with someone you care about. I just did.

'Life isn't about how to survive the storm, but how to dance in the rain.' Enjoy life now--it has an expiration date!

A little info about Enzymes. Make sure you read it all. I will tell you how they have helped me later.

Enzymes
At any given moment, all of the work being done inside any cell is being done by enzymes. If you understand enzymes, you understand cells. A bacterium like E. coli has about 1,000 different types of enzymes floating around in the cytoplasm at any given time.

Enzymes have extremely interesting properties that make them little chemical-reaction machines. The purpose of an enzyme in a cell is to allow the cell to carry out chemical reactions very quickly. These reactions allow the cell to build things or take things apart as needed. This is how a cell grows and reproduces. At the most basic level, a cell is really a little bag full of chemical reactions that are made possible by enzymes!

Enzymes are made from amino acids, and they are proteins. When an enzyme is formed, it is made by stringing together between 100 and 1,000 amino acids in a very specific and unique order. The chain of amino acids then folds into a unique shape. That shape allows the enzyme to carry out specific chemical reactions -- an enzyme acts as a very efficient catalyst for a specific chemical reaction. The enzyme speeds that reaction up tremendously.

For example, the sugar maltose is made from two glucose molecules bonded together. The enzyme maltase is shaped in such a way that it can break the bond and free the two glucose pieces. The only thing maltase can do is break maltose molecules, but it can do that very rapidly and efficiently. Other types of enzymes can put atoms and molecules together. Breaking molecules apart and putting molecules together is what enzymes do, and there is a specific enzyme for each chemical reaction needed to make the cell work properly.

Maltose is made of two glucose molecules bonded together (1). The maltase enzyme is a protein that is perfectly shaped to accept a maltose molecule and break the bond (2). The two glucose molecules are released (3). A single maltase enzyme can break in excess of 1,000 maltose bonds per second, and will only accept maltose molecules.

Maltose is made of two glucose molecules bonded together (1). The maltase enzyme is a protein that is perfectly shaped to accept a maltose molecule and break the bond (2). The two glucose molecules are released (3). A single maltase enzyme can break in excess of 1,000 maltose bonds per second, and will only accept maltose molecules.

You can see in the diagram above the basic action of an enzyme. A maltose molecule floats near and is captured at a specific site on the maltase enzyme. The active site on the enzyme breaks the bond, and then the two glucose molecules float away.

You may have heard of people who are lactose intolerant, or you may suffer from this problem yourself. The problem arises because the sugar in milk -- lactose -- does not get broken into its glucose components. Therefore, it cannot be digested. The intestinal cells of lactose-intolerant people do not produce lactase, the enzyme needed to break down lactose. This problem shows how the lack of just one enzyme in the human body can lead to problems. A person who is lactose intolerant can swallow a drop of lactase prior to drinking milk and the problem is solved. Many enzyme deficiencies are not nearly so easy to fix.

Inside a bacterium there are about 1,000 types of enzymes (lactase being one of them). All of the enzymes float freely in the cytoplasm waiting for the chemical they recognize to float by. There are hundreds or millions of copies of each different type of enzyme, depending on how important a reaction is to a cell and how often the reaction is needed. These enzymes do everything from breaking glucose down for energy to building cell walls, constructing new enzymes and allowing the cell to reproduce. Enzymes do all of the work inside cells.

Carbs, fat, and Recipes

2011-04-01T05:14:00.000-07:00

It's April and warm weather is just around the corner. We have been herring lot of talk about carbs and fats lately in the studio. So we are going to give you lots of nutrition information in the next few months so make sure you follow us.

To get you started,

Because vegetables and fruits are mainly carbohydrate, people believe that they are not allowed on low-carb diets. The opposite is true –- non-starchy vegetables are usually at the bottom of the low carb pyramids meaning they are the “staff of life” of the diet (replacing grains in that role) and people who follow a low-carb way of eating almost always eat more vegetables than the general population. For the most part, vegetables and fruits ARE the carbs eaten when following a low-carb way of eating.

To learn more about eating fat and soy go to www.westonaprice.org.

(My pancake from this morning! Yummy!)

Blueberry cake pancakes (I made that name up because they taste like cake)

2 organic eggs

1/2 cup egg whites

Hand full of blueberries

Dash of cinnamon

2 tp of water

1 scoop of protein powder (I use Beverly International)

Mix all ingredients together. Cook in butter or coconut oil. Makes 2 very large cakes! Yummy!

High Protein pancakes

4 egg whites

10 grams of protein

50 grams cooked sweet potatoes

cinnamon

Mix ingredients in a bowel until smooth. Pour mix into a hot pan. Cook on high for 2 min. maximum. 22 grams of protein, 2 grams fat, 8 grams of carbs

Enjoy!

Sherry

What happened to Nick!

2011-03-29T04:05:00.000-07:00

As you know Nick was training for a bodybuilding show in April. He was training heard and doing great on his diet. The fat was coming off. Then one day while training legs the back pain came back. Nick took a break and went at it again, it came back. You can read Nicks bio at http://www.elitephysiquesinc.com/. Nick was a professional soccer player and broke his back at the age of 22. He is not giving up! He is going to take it a little slower and do it next year.

Nick we are looking forward to it. Take care!

Ladies Night out 2011

2011-03-29T03:56:00.000-07:00

Join us on April 8th for the second "Ladies Night Out" a benefit for the Delaware Animal Shelter. Make sure you RSVP for the makeover! See you soon!

Happy Spring!

2011-03-13T13:38:00.000-07:00

It is going to be 60 degrees by the end of the week! YES! I think most of us has been in a slump. But now is the time to get excited about getting in shape or better shape!

We are going to help you by making videos available to you on our web site. They will be 10 minute videos of exercises that you can do anywhere. If you are a beginner you will do the video one time, two times for intermediate, and three for advanced. So when you not working out with us, or you are out of town you can keep working out. No excuses! Videos should be on the web site in one week at www.elitephysiquesinc.com.

We have a new class starting this week. We call it Heated-up Yoga. It is a faster pace yoga in a heated room with great music! What more could you ask for? I hope you will join us.

If you haven't been in awhile, stop by. We would love to see you. If you have never been in we would love to see you too. So come on in!

Until next time get outside and enjoy the weather,

Sherry

Nick's update, eight weeks to go!

2011-02-22T05:05:00.000-08:00

Week 3-5
The diet has been going well, I have had a few slip-ups when I visited
my girlfriends’ family for a weekend. The biggest problem I have run
into is brown rice. I have eaten so much I cannot stand it anyone.
White rice or wild rice is fine but brown YUCK. On the upside I have
found a new love for sweet potatoes. I am getting nervous for cutting
back on food so I can start to lean out more. I almost forgot! Cream
of rice with protein, in my opinion I’d rather eat dirt.
Over the past week I feel like my stomach has been doing a hide and
go seek routine with me. One day I have the illusions of abs and the
next day they are gone. I am getting worried about being thin enough.
There is noticeable difference in every muscle and I am enjoying the
results. From what I can see my legs and arms are showing the most
noticeable change. I’m very excited to try and workout more. My new
goal is every muscle group twice a week.

Until next time,

Nick

I don't agree with the cream of rice and protein, I love it! Brown rice is also great.

Sherry

Go to facebook and let us know what you think.

Nick's Journey Towards his Body Building Show

2011-01-28T03:46:00.000-08:00

The Journey Towards my Body Building Show.

It has been two years since I have stopped playing soccer. At the age of 24 my body was showing signs of slowing down by resisting my youthful activities with aches and pains. I am limited with what I can do due to a broken back. However I still have the eagerness to go out and play like I did when I was a 9-year-old boy. Since my injury, my body has turned to all shapes and sizes. Around June 2010, damaging both my shoulders, I was about to go into another downward spiral. Letting my shoulders heal and not able to get back into what turned into a daily grind of working out, I became out of shape once again. Not only was my physique suffering, my mind was starting to slip. I missed competing. Noticing I was taking games of darts or games of HORSE too serious against my girlfriend, I needed an outlet. But not being able to do any of my normal activities I turned to a new challenge.

Week One
I broke my workouts into 5 days of training. Mondays chest, Tuesdays legs with Carla, Wednesdays Back with Carla and Sherry, Thursdays shoulders, and Fridays arms, core and calves. I struggled this week finding the correct amount to be eating. The diet itself wasn’t really an issue but the amount has me feeling full all day. By the end of the week I am not sure if I can continue! My muscles hurt so badly. Carla beat my legs up so vigorously I can hardly sit down. I thought Tuesday was miserable until two of the nicest trainers I’ve ever worked with showed their strength and strictness in training, which made me want to give up on Wednesday. My back workout was so intense I couldn’t even straighten my biceps the rest of the week! I could forget about trying to put a coat on. Thursday’s workout definitely lacked luster and Friday’s work out was not happening. Week one I felt beat up and defeated not even making it 5 days in the gym. I’ve weight trained for about 6 years. I thought I had good form. Boy was I wrong. My years of lifting were for one purpose, to become a better soccer player. I lifted fast and hard with bad form. Carla and Sherry made me slow down and really feel my muscles doing the work. I am starting to get a little intimidated by this whole process.

Week Two
Monday Morning I was feeling a bit silly from my dramatic weak performance in week one and a little foolish. I was a professional athlete not too long ago, time to start thinking like that again and not a scared rookie. I hit the gym with a positive attitude and a very strong workout. Tuesday was less painful and with Sherry and Carla out of the gym I had to work out my back by myself. I made it all 5 days working out with less soreness. The eating however is getting boring! I talked to Jack about the diet and asked Sherry a million questions. They worded a few things different about my eating which gave me a different outlook. “ Think of it (my meals) as fuel and you want to put energy in your body.” Now not the first time I’ve heard that, but I stopped thinking of meals as wanting to taste good but another workout. Again another psychological step making me get back into the toughness I had as a soccer player. Seeming to get over a few mental humps this week I felt more confident on my weaker issues. Jack gave me a new hurdle and Sherry turned it into what seemed the high jump instead of hurdle. Posing - what a totally foreign concept and very unnatural feeling to me. Sherry showed me a few poses and I practiced in front of her. The magnitude of this process seems to be growing every day! I not only finished the week more physically strong, but with a stronger frame of mind as well. Instead of hanging my head on how little my muscles are and how poor my form in posing is, I find myself shoveling food down every two and a half hours and excited for next Monday when I get to hit the gym again.

A New Year!

2011-01-11T03:29:00.000-08:00

A new year, A new day. Use the month of January to reflect on last year. What did you do that made a change or difference? What can you do this year to make it better? Some say that making new year goals is dumb. That it last for a few weeks and we forget about them. I say make them and say them to yourself everyday make it a habit and make them last the entire year!
While you are standing in line at the store, walking on the treadmill, or just taking time out think about your goals, think about all that you are grateful for. Listen to DVDs or read books that motivate you. My favorites are from Wayne Dyer.

What are your goals this year? Follow us on facebook and let us know!

One of my goals this year is to have the best Zumba class around! I am certified to teach but haven't done much with it. The beginning of February I will start two new classes. They will be beginner classes so come and learn with me.

Talk about Goals. Many of our clients and trainers are doing competitions this year. They are doing figure, bodybuilding, marathons, and more. What better time of the year to start getting ready! Follow our blog to see how everyone is doing. We will post before and after pictures. We will also share with you our nutrition and exercise tips to help you get in the best shape ever.

We are updating our web site, read our new e magazine or watch our educational videos. www.elitephysiquesinc.com

Here's to a happy, healthy, and fun New Year,

Sherry

Our new On-Line Magazine!

2010-12-16T10:56:00.001-08:00

2010-12-16T10:35:00.000-08:00

New Metaboic Typing Cookbooks!

2010-06-22T05:02:00.000-07:00

I AM SO EXCITED! Finally The Metabolic Typing Diet cookbook is out. They are amazing!
If you have taking the metabolic typing diet in the past you have to have a cookbook!
Some of the things you will find in the cookbook for your type is;
The glycemic index
Emotional eating
Facts on Fiber
The best thing, food menu's for what to eat for breakfast, lunch, and dinner, and snacks
Shopping list
and of course the recipes
for breakfast - almond pancakes,smoothies, omelets, quiches, muffins and more.
For lunch and dinner - salads, one pot meals, enchiladas, grilled vegetable pie, cheese and spinach stuffed portobello, bacon wrapped pork tenderloin filet's, and much more.
Lots of snacks and desserts -banana macadamia slice, pear apple crisp, energy trail mix and lots more.

The difference in these cookbooks and others are the ingredents. Some maybe that you haven't used. The recipes seem to be quick and easy.
I can't wait to start cooking. Even though I am not eating simple sugar so some of the desserts are out for now.
If you would like to look at or order a cookbook please call me. I have one of each type in the studio.

Follow us on facebook we are listing for 100 days why you should not eat sugar. So, if you are trying to stay away for stuff or lose weight, tune in and get motivated with us.

In Health and Happiness,

Sherry

4-Kids Camp Happy Healthy Kids

2010-06-15T04:12:00.000-07:00

Three weeks to camp time! Sign up your kids now.

Spring is here! Is your body ready?

2010-04-02T04:17:00.000-07:00

Spring is here and I love it!!! I hope everyone is finding time to go out and play.
The biggest winner contest is in the 5th week. How are you doing?
Ellen has lost 11 pounds! Go Ellen! Mike around 10. Great job Mike! Chuck is down 5 pounds first time since he started training. Everyone keep up the good work! YOU CAN DO IT!!!

Two weeks until the Buckeye Classic fitness show. We have four people competing in this competition. Two trainers, Carla in Figure Lindsey in Ms. Fit, and two clients Kelly in Figure and Jerry in bodybuilding. Good luck to all of you!
Check back soon to see how they did and to see there photos.

Tip of the week

I know I've talked about this before but I think you need to here it again. When you eat food, your body does more than just add calories, it also burns them. The act of digestion takes energy and therefore burn calories, which is also known as the "thermogenic effect of food." This effect accounts for five to 10 percent of your metabolic rate, so you want to make sure to eat the right foods that stimulate
the most thermogenic effect. Protein has the most thermogenic effect of all nutrients.
A whopping 30 percent of the calories from protein are used during digestion! So if you eat 100 calories of protein, 30 calories will be burned through digestion leaving you with a net 70 calories. The fiber and complex carbs in vegetables will also force
your body to do some extra work.

Recipes of the week

Cinnamon Apple Pork Tenderloin

* 1 to 1 1/2 pounds pork tenderloin
* 2 tablespoons cornstarch
* 1 teaspoon ground cinnamon
* 2 tablespoons brown sugar, packed
* 2 cooking apples, peeled, cored and sliced
* 2 tablespoons dried cranberries or raisins

Preparation:
Preheat the oven to 400°. Place the pork tenderloin in a roasting pan or casserole dish. Combine the remaining ingredients in a bowl and stir. Spoon the apple mixture around the pork tenderloin. Cover and bake 30 minutes. Remove the lid and spoon the apple mixture over the tenderloin. Return to the oven and bake 15 to 20 minutes longer, or until pork tenderloin is browned and cooked through. A meat thermometer in the center should register at least 150° to 160°.
Serves 4.

Healthy Cheesecake Type Dessert

1 scoop of vanilla protein
1/2 cup of cottage cheese
1 Nature Valley Granola Bar

Mix protein and cottage cheese until desired consistency. Add a little water if it is too thick. Crumble 1 Nature Valley Granola Bar over the top and enjoy.

Each dessert is 325 calories, 22 grams of protein, 15 grams of carbs, 9 grams of healthy fat. Can used as a meal or cut ingredients in half for snack.

Protein Waffles

1/2 cup plain oats
1/3 cup of pancake mix (can be gluten free also)
1/4 cup of milk
6 egg whites
1 cup of vanilla protein
2 TBSP lemon juice
2 tsp baking powder

Mix together. If too thick add a little water. Pour about 1/4 cup onto hot waffle griddle and cook until golden brown. Use more if the waffle iron is bigger. Makes about 8 1/4 cup serving. Enjoy with your favorite topping or plain.

One 1/4 cup waffle is 93 calories, 12 grams of protein, 8 grams of carbs, 1.5 grams of fat.

Enjoy and get YOUR body ready for Summer!
Sherry

Should you detox? Stop eating gluten! Recipes

2010-03-11T06:53:00.000-08:00

Are you the next biggest winner? Win the cash, reach your goals, and get fit!

Everyone is talking about cleansing the body and detoxing. What does that mean and who should be doing it? The first thing I would do is clean up the diet. If your not eating good now you should clean up your diet before you even think of detoxing. For one, what good is detoxing going to do if you don't make the commitment to eat good. Second, detoxing puts a lot of stress on your body and if your immune system is already compromised by poor nutrition and other stresses your will not get good results.
This week we are going to challenge you to clean up your body by not eating gluten. Up to 65% of us are gluten intolerant, which means we are sensitive to it.
Gluten can cause many digestive problems. Symptoms that might be seen in gluten sensitivity are:

• Abdominal pain

• Bloating

• Cramping

• Weight Gain or weight loss

• Constipation

• Diarrhea

• Alternating Constipation and Diarrhea

These symptoms are those commonly found in many other gastrointestinal disorders and are, again, rarely attributed to gluten sensitivity.

Even when people have chronic digestive complaints and no cause can be found, rarely is gluten sensitivity ever suspected.

Take the challenge. Most of you that do will feel better, have more energy, and lose weight.

How to get started. First things first, get it out of your house.

Grains and baked goods that contain gluten

Bread and bread rolls, Rye bread, pumpernickel, Yorkshire pudding, Pretzels, Cakes, Stuffings
Muffins, Pastry or pie crust, Pancakes, Biscuits or cookies, Pasta - macaroni, spaghetti, etc. Crispbreads, Bulgar wheat, Durham, Couscous, Pizza, Scones, most breakfast cereals,
All Bran, Sponge puddings, Barley water drinks, Malted drinks, such as Horlicks.

Gluten can be hidden in processed foods. . Avoid gluten in disguise.
The following list gives words and phrases that could spell danger and are best avoided on a gluten free diet.

* Flavorings
* Edible or Food Starch
* Fillers
* Seasonings
* Binder
* Rusk
* Bran
* Wheatgermm
* Wheat protein
* Wholegrain
* Thickening
* Wheat starch
* Malt

You are what you eat. Start today and make a change. YOU CAN DO IT.
YOU ARE A WINNER!!!

In good health,
Sherry
www.elitephysiquesinc.com

Savory chicken Lettuce Wraps

These wraps are full of protein and flavor and low in fat.

Ingredients
1 to 2 tablespoons olive oil
1/2 cup finely chopped yellow onion
1/2 cup finely chopped zucchini
1/2 cup chopped carrot
1 (8-ounce) package baked or grilled chicken or turkey breast cut into 1/2-inch cubes
1 tablespoon finely chopped mint
1/2 cup chopped green onions
1 (8-ounce) can sliced water chestnuts, drained
1/4 cup hoisin sauce, plus more for dipping
1 head butter lettuce
Lime wedges

Method
Heat oil in a large skillet over medium high heat. Add onions, zucchini and carrots and cook until softened, about 5 minutes. Stir in meat, mint, green onions and water chestnuts. Add 1/4 cup of the hoisin sauce and let simmer 5 to 7 minutes, stirring often. Remove from heat and serve meat mixture with lettuce leaves for wrapping, lime wedges for squeezing and additional sauce for dipping, if you like.

Nutrition
Per serving (about 9oz/253g-wt.): 250 calories (100 from fat), 12g total fat, 1.5g saturated fat, 0mg cholesterol, 700mg sodium, 21g total carbohydrate (5g dietary fiber, 7g sugar), 15g protein

A Better Breakfast

This is a super tasty way to get vegetables into the morning meal and you can change it up to suit your taste. Try substituting broccoli or asparagus for the spinach; add sausage or veggie sausage; use warm whole wheat tortillas in place of the pitas. I use Romaine hearts to make it gluten free and lower in carbs.

Ingredients
Natural spray oil
2 cups packed baby spinach (or 1 cup frozen, then thawed and squeezed)
3 cage-free eggs, beaten
Salt and ground black pepper, to taste
1/3 cup grated mozzarella cheese
2 whole wheat pitas, warm

Method
Heat a large skillet over medium-high heat. Spray with oil, add spinach and cook, tossing often, until just wilted, about 1 minute. Add eggs, salt and pepper and cook, tossing gently, until fluffy and cooked through, 3 to 4 minutes. Remove from heat, add mozzarella and toss again. Spoon egg mixture onto pitas, fold in half and serve right away or wrap in foil to eat on the go.
Nutrition

Per serving (about 6oz/181g-wt.): 340 calories (110 from fat), 12g total fat, 4.5g saturated fat, 325mg cholesterol, 730mg sodium, 39g total carbohydrate (6g dietary fiber, 1g sugar), 21g protein

The biggest Winner contest and update for Ladies night out!

2010-02-21T02:37:00.000-08:00

The Biggest Winner Contest is back
8 Weeks March 1st through April 26th

Get ready for summer and get in the best shape of your life!

$10 entry fee. The more entrees the more cash you can win. The top winner gets all the cash!
Reach your goals and win, runners up can get free personal training, free sauna sessions, CASH and more.

You goals can be; fat loss, gain lean muscle mass, increase endurance, increased strength, better posture, anything that can be measured.

Get with your trainer and get started! All goals need to be filled out by March 1st.

You will need pictures, measurements, Body fat, weight, and possibly other tests.

You can be on a team or by yourself. Let your trainer know.
Team fat losers
Team muscle builder
Team endurance
Team strong

GOOD LUCK!!!
We will keep you updated and motivated when you are not with us. Go to our face book page, Elite Physiques, and become a friend. Read the Blog and sign up as a follower at, www.elitephysiques.blogspot.com. Find out how to get in the best shape ever and get healthy recipes.

Don't forget Ladies night out!

"Ladies Night Out"
Attention Ladies, a night created just for you!
Bring your girlfriends for a fun-filled ladies night out at
Elite Physiques.
Friday, March 5, 2010 at 6:00 pm.
$10.00 (all money will go to The Delaware Animal Shelter)
RSVP by March 2nd: 740-548-3637

Just for the Ladies
• Goodie bags for the first 40 guest
• Wine tasting and appetizers
• Free 5x7 or one JPG for facebook by Elite Photography Studioz (update your facebook photo or have fun pinup or fashion photos done)
• Free cosmetic makeover (bring your favorite make-up and sample new)
• Free stylish hairdo by a stylist
• Relax and have reflexology done

Vendors Just for Ladies
 Silpada Jewelry
 Miessence Organic Skincare
 Jockey to Jockey workout wear

Just for Fun
Need advice for your clothing style? Now is your chance to get the advice you need. A design artist will help you with style and clothes that will enhance your figure. Walk the runway!
Bring in clothes you don’t wear anymore to sell or trade.

Follow us on our Blog for more information at Elitephysiques.blogspot.com. Visit us on Facebook.
Elite Physiques, 350 E. Orange Road, Lewis Center, Ohio 43035 (across from the Post Office, the building in the back) www.elitephysiquesinc.com

Don't for get to check out Elite Photography Studioz new web site at, www.Elite-Studioz.com.
Check back often for specials.

Spring is just around the conner!

2010-02-09T10:43:00.000-08:00

I know it has been snowing for a week. It seems that Christmas was just a few weeks ago, right? So Spring is just around the corner!
That means we are not going to be hiding behind the big sweaters and coats much longer.
Lets start now and commit to get in the best shape ever by Spring!
Look back at a few of our last post to learn how to get tarted.
Also follow me on facebook at, Elite Physiques and we can help keep each other motivated!
This weekend I started by preparing my meals for the week. Cooking turkey burgers, salmon, and chicken for protein and rice and green beans for my carbs. I will make my eggs and oatmeal every morning and have fruit and other vegies during the week.
Several of us at the gym will be competing in figure, bodybuilding or Ms. fit body. Give us a call and take the challenge with us.
Stay warm and healthy,
sherry

Join us for "Ladies Night Out" at Elite Physiques

2010-01-15T04:43:00.000-08:00

"Ladies Night Out"
Attention Ladies, a night created just for you!
Bring your girlfriends for a fun-filled ladies night out at
Elite Physiques.
Friday, February 5, 2010 at 6:00 pm.
A $10.00 donation would be appreciated all money will go to The Delaware Animal Shelter
RSVP by Feb. 2nd: 740-548-3637

Just for the Ladies
• Wine tasting and appetizers
• Dancing
• Free 5x7 Photo by Elite Photography Studioz (update your facebook photo or have valentines photos made for that special someone)
• Free cosmetic makeover (bring your favorite make-up and sample new)
• Free stylish hairdo by a stylist

Vendors Just for Ladies
Silpada Jewelry
Miessence Organic Skincare
Jockey to Jockey workout wear
Just for Fun
Need advice for your clothing style? Now is your chance to get the advice you need. A design artist will help you with style and clothes that will enhance your figure. Walk the runway!
Bring in clothes you don’t wear anymore to sell or trade.

Follow us on our Blog for more information at Elitephysiques.blogspot.com. Visit us on Facebook.
Elite Physiques, 350 E. Orange Road, Lewis Center, Ohio 43035 (across from the Post Office, the building in the back) www.elitephysiquesinc.com

New classes and approved foods!

2009-12-30T08:09:00.000-08:00

Hi everyone!

We are starting a bootcamp class in a couple of weeks. Space is limited so sign up now!

This is a great time to start getting ready for Spring. If you've ever thought of doing a figure, Ms. Fit or bodybuilding show now is the time to start getting ready. We can help you get there.

Do you want to be in the best shape of your life DO IT NOW! We can help you!

Bootcamp - 2 times a week for 6 weeks, Jan 11th through Feb 17th. $180

Lots of great exercises to get you in top shape. This class is for all levels. You chose the intensity level that is good for you.

Lunch time PT - Two 30 minute personal training sessions a week that will get you in top shape working all your muscle groups. The training will be custom designed for your goals and needs.

Sign up now and get a free 30 minute assessment and a free "Eat Move and Be Healthy" book.

740-548-3637.

Now what you've been waiting for! The approved foods.

Proteins- most fish, chicken, turkey, and lean beef
Carbs - potatoes (all kinds), wild or brown rice, cream of rice, rice cakes, oats and vegetables
Fats - butter, olive oil, coconut oil
This is not a complete list. For the best health and nutrition you should eat for your metabolic type. Check out our web site at www.elitephysiquesinc.com

Have a Great, Safe and Healthy New Year!
Sherry

Burning the fire! How to lose body fat!

2009-12-22T01:53:00.000-08:00

Everyone always wants to know "how do I get lean defined arms and lose bodyfat?" First of all you need muscle. Most of our client have muscle so that's not the problem. The problem is the layer of fat on top of the muscle.

This is a great time to think of wearing short sleeves and showing your nice arms, you have at least 4 months to get ready.

So I'm going to tell you how to lose bodyfat! How to light the fire to heat up your body and make it more efficient at burning calories.

As I've said before to lose body fat you have to eat more food. (Well I guess that depends on how much your eating now.) If your cutting back to lose weight you are probably not eating enough to loss fat weight. You also need to eat 5-6 times a day.
The foods that you eat need to be hard to digest. A bowl of ice cream and a piece of pie are easy to digest while both chicken breast and asparagus are difficult. Foods that are easy to digest make for easy conversion into fat.Foods that are difficult create body heat and make the body lose more fat.

So here you go, Start burning fat now!

* Start off eating breakfast to use digestion to fire up the heat.
* Use only "approved food," lean protein, fiber and starch carbs and approved fats.
* Once the metabolism is successfully fired up, you can eat larger meals.
* Every few hours eat another meal. As long as meals are eaten regularly the metabolic rate remains elevated.

Eating certain foods at appropriate times ensures complete food usage. A fired up metabolism creates a lot of body heat which burns bodyfat!

More about approved food coming next week. Good luck and get ready to lose fat!
Sherry

Making your nutrition simple and some great recipes

2009-11-13T02:34:00.000-08:00

Here are some tips on making it easier to get in the best shape ever!

So what is a portion? How can you make it simple?

A portion of carbohydrates is the size of your fist.
A portion of protein is the size of your palm.
A portion of vegetables is the size of your open hand.

What you do with the portions is how you will manipulate your body, but the portions are a lot easier to deal with than calories or grams.

So here's how it works, just eat one portion of carbohydrates and one portion of protein six times a day. Then add a serving of vegetables to at least four of the daily meals.

By eating six meals a day, you continually fuel your metabolism, which does three things:

1.Provides more energy through out the day.

2. Burns more calories.

3. Curbs your appetite and eliminates the urge to binge.

Six meals might seem like a lot, but consider this: your metabolism is similar to a fire. If all the firewood is placed on the fire at one time there's a huge flame, but the fire burns out quickly. However, if continually feeding the fire with smaller amounts of firewood, a large flame is sustained for a prolong period of time.

More contest info

These photos are of Jerry, a client of 15 years and a good friend. He did the Monster Mash with me and got a third and second place. A couple of weeks before the show I ask Jerry if he had cheated on his diet at all. He said NO not at all. IT SHOWS! He came in lean and looking great! GOOD JOB JERRY!!!

Here are some good and easy recipes using Beverly International Ultimate Muscle Protein

I don't like to promote protein powders over eating food, however this stuff taste great and saved me during my contest prep.

Healthy Muscle Goo

1 cup Ultimate Muscle Protein

1/2 cup natural honey

1/2 cup natural or organic almond or peanut butter

Mix all ingredients in a bowl and roll into small balls. Store on baking sheet lined with wax paper. I put 1/2 cup of oats in mine. They taste like no-bake cookies. YUM! YUM!

Protein pancakes/crepes

2 scoops of Ultimate Muscle Protein

4 egg whites

Dash of cinnamon

Dash of nutmag

Add enough water to make medium thin batter. Cook on medium-low heat on both sides.

Tip: Top with butter or a little syrup or try fresh strawberries, raspberries, or blueberries and cool whip. I eat mine plain and love them! Mmm!!

Muscle Provider Hot Chocolate

Fill a mug 2/3 full of hot water.

Stir 1 scoop of protein into the cup.

Top with a scoop of cool whip and a dash of cinnamon.

Before and After "the experience"

2009-11-10T03:49:00.000-08:00

51 years young!

I did it! 4 months of working out and eating extra clean. I competed in the Monster Mash body building contest. It is a yearly event every year on Halloween. It was worth it, I got third place and a big sword.
There were 30-50 figure girls, lots of male bodybuilders and 8 female bodybuilders.
In bodybuilding you need to have muscle mass of course, but most of all it is about conditioning. Being low in body fat so you can see the muscles. This is the biggest challenge of all.
My friend/client Jerry Merritt also did the show with me. He got a second and third place. Congratulations Jerry! I will post his photos on the next blog.
Some of you know that I went to Hawaii for two weeks in the middle of this. I packed my food every morning and away we went for the day. I ate dinner out, a protein, chicken, steak, or fish and rice or a potato for my carbs and vegies. I did not go hungry! A couple of times I had a glass of wine. After all I was on vacation!
I worked out 6 times during my vacation at 5:30 or 6am. I would call Braden on my way back from the gym so he could have my breakfast ready. (Thank you Braden!) Breakfast was eggs, some kind of meat, and sometimes pineapple or oats. And always coffee!
I also went to a wedding a week before the show and took my own food. No wedding cake!!!
Through all this (except for the last week) I followed my metabolic type which is lucky for me that I am a protein type. The last week was hard for the first three days I could not have any carbs. For the last three days I had to carb load but slowly cut out my water. There is a lot of science behind this type of training and dieting. It was an experience!
Will I do it again? I think I will do a show in April. It helped me to have a goal and stay in shape. I hope some of you will join me in January. Set your own goal and lets get in the best shape of our lives!
I forgot to tell you in the figure competition there was a class of over 50(years that is) woman. There were six woman and they looked great! So they had a little fat on there behinds and a little lose skin, but these woman were strong, confident, and they feel good about who they are. The one that took first place was 58! YES!
You can get in great shape, it is worth the time and effort.

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

Three weeks to crunch time!!!

2009-10-10T14:48:00.000-07:00

Hi Every one!

I told you I would send photos, so here they are. I have three weeks to the big night, Oct. 31st. I'm hoping to be a lot leaner by then. I will be cutting back on portion size and eating lots of veggies. I am loving the veggies and I love my eggs.

Up until now it has not been that hard but I think the last three weeks will be.

If you train with me and I'm a little cranky forgive me please, I'm hungry.

I might do this again in the Spring. It keeps me in good condition and gives me a goal. If you would like to join in on the fun let us know and we will help you get in the best shape of your life.

If you remember that was my goal. I wanted to do it by following my metabolic type and without drugs. The show I am doing is a natural show and I feel great and have a lots of energy.

Don't forget this is Breast Cancer month. We will be walking in the Making Strides Against Breast Cancer on Sunday Oct. 25th. The walk starts at COSI at 10:00am. I hope your can join our team in making strides against breast cancer. Please help us collect donations and join us for the 3 mile walk.

I will let you know each week how thing are going.

Until next time stay happy and healthy,

Love, Sherry

Hot Hula, bellydance boot camp, and Kangoo jumps

2009-09-04T13:04:00.000-07:00

Hi Everyone!
Sorry it's been so long. I was in CA. for a week at the IDEA World Fitness Convention. The days were long but packed with lots and good info.
As soon as I figure out how to get the videos and photos off my I phone I will share them with you.
There wasn't as much new stuff as I was hoping for. Cranking was interesting. It's like Spinning only you use your arm's. (http://www.youtube.com/watch?v=4QpIwJLA9FI) I might get one!
I took Hot Hula (http://www.youtube.com/watch?v=0AqzDkVM2y4) and Belly dance boot camp and my waist and abs were sore for a week. What a workout. I'm sure you will be hearing both classes soon.
I also bought some Kangoo jumps for myself. Check out the video, (http://www.youtube.com/watch?v=i9pgN7M1Q_c) if you want to borrow them in the gym let me know they are a blast!
How am I doing with my goals? I have 7 weeks left and have dropped 20 pounds and about 10% body fat. I still have a lot of work to do. My legs are coming along slowly.
The best thing about all this is not one time has my stomach growled or have I been hungry. That is the truth! I eat about every 3 to 4 hours. I have a new favorite breakfast. You have to try it.
One egg
2 egg whits
cinnamon
one scoop of Beverly Hill International protein powder
Mix together and put in pan and fix like scrambled eggs.
Taste like cake! YUM! YUM!
I will send photos of me soon.
Stay Healthy! Love ya all,
Sherry

Best shap of your life recipes!

2009-07-11T15:40:00.000-07:00

How is everyone doing? I know you are training hard and eating good. Are you getting in the best shape of your life?
I am working out up to 4 days a week, Monday through Thursday and sometimes on the weekend. I prepare my food on Sunday and I'm ready for the week. To be successful you need to have a plan. Talk to your trainer if you need help.

I have a few good snacks for you,

* rice cake with almond butter
* (big no bake cookie) 1/2 cup raw oaks with 1/2 water one scoop of protein powder, put one teaspoon peanut butter on top. Put in the refrigeratoruntil hard. YUM YUM!!!

*How about a great salad with lemon dressing?

10 oz. pre-washed fresh spinach
12 oz. oven-roasted diced chicken breast (such as Tyson)
1 pint strawberries hulled and sliced
½ cup coarsely chopped pecans
Dressing
½ cup low-fat buttermilk
1 tsp. grated lemon peel
2 Tbsp. fresh lemon juice
1 Tbsp. Dijon mustard
¼ tsp. salt
¼ tsp. pepper

Directions
1. Divide spinach among four plates. Layer chicken pieces,strawberries and pecans on top of spinach.

2. Whisk dressing ingredients in a small bowl and drizzle on salad.

TIP: For extra flavor, toast pecans for 1—2 minutes in a dry skillet over medium heat. Cool before adding to salad. NUTRITION FACTS (per serving): 250 calories, 19 g protein, 22 g carbs, 12 g fat, 7 g fiber, 8 g sugar, 1,120 mg sodium

Low-Fat Peanut Butter Yogurt - Try this reader recipe on its own…or as a dip for apples and your other favorite fruits and veggies!
* 1 cup plain nonfat yogurt
• 1 tbsp all-natural peanut butter
• 1 scoop vanilla whey protein powder

Mix or whisk all ingredients together to remove all lumps.
NUTRIENTS PER SERVING:
Calories: 360, Total Fat: 10 g, Sat. Fat: 3.5 g, Trans Fat: 0 g, Cholesterol: 20 mg, Sodium: 270 mg, Total Carbs: 24 g, Dietary Fiber: 1 g; Sugars: 19 g; Protein: 43 g; Iron: 0.56 mg

Have a great week and stay healthy!

Shery

My Mom's Story

2009-06-22T10:34:00.000-07:00

My mom lives in Florida. She came to Ohio for three weeks to stay with me. My mom has always been small, around 100 pounds. When I was younger I remember my mom always complaining about her weight. She wanted to gain weight! She would send us to the store to buy junk, cookies, candy, all kinds of sweets.
About one year ago she started losing weight. Last month when she came to visit she weighed 74 pounds. The doctors ran test after test and couldn't find anything wrong. Her doctor told her to eat, lots of ice cream, peanut butter, cookies whatever she could that had lots of calories.
I started eating clean weeks before she came and was worried about her eating my foods and losing more weight. When she came I told her no sugar allowed! Sugar is poison!
My mom doesn't cook, so she ate what I ate. She loved the sweet potatoes with butter and cinnamon. She ate chicken, fish, rice, veggies, and fruit. One of our favorite treats was a shake using Beverly International vanilla protein with organic peanut butter.
My mom left here weighing 4 pounds more! She had lots of energy and looked much better. That is major for someone who tried everything to gain weight.
Why am I telling you this? Because I thought she was a carb type. She ate mostly carbs and seamed healthy. I had her typed and she is a mixed type. She needed more fat and protein.
Even if you don't know your metabolic type if you eat clean healthy foods you will look better and have more energy. You will not wake up with puffy eyes and a swollen face.
Look younger - eat good foods!
YOU ARE WHAT YOU EAT!

And Guess What!!!! I am down 10 pounds!
I am training 4-5 days a week. I eat 4-5 times a day. One of my meals is a protein shake. the rest of the day I eat eggs or oatmeal with protein powder for my first meal. My other meals I eat, chicken, fish, turkey burgers, rice, veggies, fruit, and sweet potato's.
Tune in next time for recipes of fast healthy treats.
Stay Healthy,
Sherry

Carla's Journey at Elite Physiques

2009-06-07T17:36:00.000-07:00

Hello all. I wanted to chat a little bit about how I got back into figure competition shape! I will add as we go, so I will not bore you with too many details. November, 2008 I decided to get back into competition shape and step back on stage. I had not competed since 2003. There had been lots of changes in my life and my body in six years, so I decided to set the goal and go for it! Well, I did it! I started back on my clean Metabolic Typing diet the 1st week of January. It took 2 full weeks before my diet was totally clean, and results started to show. I will give you a quick overview of what Metabolic Typing consists of: It is basically how your body processes carbohydrates. You may process them fast or slow. Fast means you may need less carbs, where slow means, you may need more carbs. There are many other variables to this, but I have just given you a sneak peak. More info on that later.

I started my diet in January and my bodyfat was 23%. Goal was to decrease body fat while keeping my muscle mass. For the month of January, I lifted weights 4x's per week and performed cardio about 3 times per week. I did not want to over do the cardio and risk losing my lean muscle. By January 21, I was down to 22% body fat. We must be patient when start a new eating plan, because it takes time for your body and mind to adjust, plus there is always going to be fine tuning. At this point my protein intake was about 40% of my calories, so I decided to increase this to 45% and by February 11 my bodyfat dropped to 19.7%. YEAH! Everything was going well, until the middle of March and I decided to make a drastic change in my diet. Tune in later and I will give you the full details of my mistake!

Thanks for reading! I will will try to post some before pictures soon! Have a great day, Carla

Get in the Best Shape of Your Life!

2009-05-26T10:07:00.000-07:00

Welcome to Elite Physiques Blog!
Make sure you sign up as a follower to find out what we are up to. You can also send the Blog to all your family and friends.
We are going to talk about how to get in the best shape of your LIFE!
We are doing it!
Carla Barkey and two of her clients, Cheri Johnston, and Kim Piffer have done it and you can two!
I am on my 4th week and have lost 6 pounds! I am not going to show you my before photo until after.
I started 4 weeks ago eating for my metabolic type, again. I fell off the wagon for a while and it was scary. So here I go!
Taking the sugar out of my diet was not as hard this time. I was so...... ready.
What helped me the most was being prepared. I cook my food on Sunday for the week. If I had to decide daily what to eat it would not be as good of a choice. So prepare and plan!
This is my promise to Walk my Talk , practice what I preach. So when I start taking time off remember that. I need to work, play, and rest hard. (I don't know if I know what rest means.)
As soon as I get in OK shape I will start taking self portraits.
I hope you all join us in making this healthy choice in your life.
Sign on to the blog each week and let us know how you are doing.
Carla is also going to blog and tell us how she got in such great shape.
Stay tuned!
Love you all,
Sherry