Are you on your own Christmas list??

The season of giving is upon us, and it’s that time of year when you work all week then brave the crowds on the weekends.  As you create your list of gifts to pass out on Christmas Day I want you to look and see who is missing.  If you notice, the name that is missing most of the time is your own.  I want you to change that this year, and put your name on top of that list.  Then I want you to think about what gift you could give yourself that would make the biggest impact on your life.  Now I know some of you are thinking about new clothes, a day at the spa, or maybe even a new car.  All these things are fine, but I want you to think even bigger and deeper; more of an impact on your life.  I’m sure by now you have guessed it….the gift of health!  Now I’m not talking about a short-term weight loss plan; I’m talking about health.  Health is a lifestyle and a lifestyle is not short-term.  You may ask yourself, “Why do I want this as my gift?”  I could fill up page after page of reasons why you should, but that won’t help.  The reason lies within you already; you just have to find it. The reason may be in the mirror, or the reason maybe the in the little one’s eyes you tuck in at night.  Where ever you find your reason just know once you have found it, you are worthy of this great gift.  This gift is not for everyone, I wish it was.  But, if you decide to take this gift, it will change your life forever!  You will find a peace in yourself that you thought was gone.  You will be better prepared to handle whatever life throws at you, and you will be in a position to help others with the same gift.  No gift under the tree will have more impact than helping someone change their life for the better, and it all starts with the gift inside you first.  Have a safe holiday season, and here’s to YOUR GIFT.  I’m here to help in whatever way I can! Yours in health, Colleen P.S. Check out this what this everday mom had to say about Life Shotz. “Taking Life Shotz was a real life-saver for me. I used to fall asleep with my kids at 7:30. The emails would just pile up day after day, and I was gaining all sorts of weight. After I started taking Life Shotz, my energy level seemed to shift in a way I hadn’t expected. I felt that feeling of “being normal” in the night time, kind of like it was still mid-morning. This shocked me, as I was so used to just feeling like the bed had a magnet under it and was just pulling me there starting at about 6:30 p.m. or so! I just completed my fourth manuscript, lost 20 pounds, and have a clear complexion.” Click here to read the rest of her testimonial.

3 Reasons Diets Fail

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!

Healthy Roasted Red Pepper Chicken and Avacado Salad

Looking for a cool salad to fill you up this summer? Here’s a delicious recipe from my partners over at Prograde Nutrition for you.

Roasted Red Pepper Chicken and Avocado Salad
1 medium ripe avocado, peeled, pitted and sliced

1 tsp.  lemon juice

1 bag (10 oz.) torn romaine lettuce (about 10 cups)

2 cups  shredded cooked chicken

1 medium tomato, cut into wedges

1 small  cucumber, sliced

1/4 of a medium Vidalia or Walla Walla onion, chopped

½ cup Red Pepper

1/2 cup  Light or Fat-free Italian Dressing

¼ cup Parmesan Cheese

Directions:
Toss avocados with lemon juice in large salad bowl.  Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.  Add dressing; toss to coat.  Sprinkle with parmesan cheese.  Serve immediately.

Hey, if you like that one they’ve got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes ebook for just $4.95!

Check it out here: ProgradeRecipeBook

Yours in health,

Colleen and John Riddle

PS – If you’ve been on the lookout for simple and nutritious meals then look no further than ProgradeRecipeBook

BP and Your Health!

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

Truth About Exercise and Metabolism (Hard Science)

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

Stop Feeling Guilty

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.

3 Must Knows About Alcohol and Your Diet

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

Sweetened to Death

Sweetened to Death

Saw this great article/video on “Good Moring America” and thought it was relative to what we have been talking about, so we wanted to share it with you.

The average American consumes about 156 pounds (this is not a typo) of added sugar each year per capita, according to the U.S. Department of Agriculture.

New study shows consuming processed foods with added sugar increases heart risk.

That’s troubling, especially when those statistics are coupled with the results of a new study in the Journal of the American Medical Association which says there’s a significant correlation between dietary added sugars and an increased risk for diabetes, heart attack and stroke, “Good Morning America’s” medical contributor Dr. Marie Savard said this morning on the show.

Published this week, this is the first major study to look at sugar and blood fats. It found that added sugar has adverse effects on the level of blood fats and therefore, on the heart.   To see the full article and video follow this link: Good Morning America

Here is another great video from ABC News that shows the effect of sugar on your body: How sugar effects your body

Yours in health,

Colleen and John.

P.S.

Those that live in the Destin area look for Colleen  hosting a local health and fitness show on Cox local channel 2: Mon, Wed, Fri at 4:30 and 7:30pm, Tues 9:00am, Sat 9:30am, and Sun 5:00pm

Cox Channel 6: Tues 9:00am , Sat 4:30pm, and Sun 9:30am

Food Myths Debunked!

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.

4 Unusual Metabolism Boosters

In keeping with the grocery store theme of last week, we wanted to share this special report our partners over at Prograde just released.  I’ll bet you didn’t realize walking through your grocery store that these 4 items could send your metabolism soaring!  Let’s face it, we all need to take advantage of every option we can to keep our waist line under control, so if there are some foods that help, don’t you want to know about it?  Here is the introduction to the article, but to find out what these fat burning foods are you’ll have to click on the link below.  Enjoy!

REAL Slimming Secrets from the Supermarket:
“The Top 4”

Most of us don’t just want to lose “weight”. We want to lose body fat. This is what really concerns us, cosmetically speaking, at least.

Body fat, referred to by scientists as adipose tissue, is the stuff that can hide shapely, defined muscles from view, make your bikini fit awkwardly (or not at all), put rolls on your belly, and so on. To lose body fat and prevent it from finding you again, you must burn more of it than you store. When you achieve this scientists say you are in negative fat balance, and it can be a very positive thing. Indeed, if you stay in negative fat balance long enough, then you will unquestionably lose body fat.

The supermarket is a great place to go for things that can increase body fat. But it’s also home to some of nature’s most powerful tools for helping you lose it. In this exclusive report we reveal 4 natural “slimming secrets” that can immediately increase your calorie-burning rate, the first and most critical step toward achieving a negative fat balance and fitting into your swimsuit properly again.

4 Fat Burning Foods

Yours in Health,

Colleen & John Riddle