Elite Fitness Solutions

Oprah past and present on the cover of "O" magazine

I have to admit that I’m an Oprah fan, much to James’ dismay… I find that a lot of the topics discussed on her show are relevant to my life and circumstances. I was especially looking forward to seeing what was in store for her “Best Life” week.

I must say that what was discussed regarding her current size was more than dissapointing.

You are never going to reach your goal and keep it if you expect someone else to get you there, and you hold them solely responsible for your outcome.

Bob Greene, Oprah's trainer

However, it was stated that Bob Greene has been Oprah’s trainer for 15 years. Call me crazy, but in that time, some serious gains should be made…and KEPT. This isn’t the truly frustrating part. On the surface, those were my thoughts, but I really gave Oprah the majority of the blame for needing to be responsible and stick to what she was being asked to do by Mr. Greene.

Then, I read what Bob Greene suggests as a fitness plan to get Oprah “back on the wagon”. That’s the part that completely floored me. Not only do you have to spend six days a week at the gym, but once you’re fully into the routine, 40 minutes of that is spent on a treadmill or eliptical. He doesn’t have you touch any weights until week six!

Bob Greene has been a fitness professional for 25 years now, and I am assuming by the program prescribed that he learned much of what he now uses back then. There is so much new evidence about the efficiency of intervals and how they are superior, especially in the long run to aerobics.

I have to say that after looking over his program, I really don’t blame Oprah for “falling off the wagon” and gaing all the weight she lost back.

Who in their right mind wants to dedicate 6-12 hours a week to the gym?

I know there are some die-hards out there that have no problem, and in fact look forward to that, and for them, this plan may get them right where they want to be. But, if you’re a mom, business person, have any type of life, this is unrealistic, and you will inevitably find yourself unable to keep it up, and will probably blame yourself. You weren’t able to stick to Bob Greene’s plan…you fell off the wagon…I’d fall off too!!!

One last thing…this information is being given to millions of women! Millions of women now think they have to spend six days a week at the gym, 40 minutes of it on the treadmill, and another 40 minutes or so of it doing strength training (that aspect of his program is a whole other post). Two hours, six days a week, with one day rest! Millions of women will not reach their goal because of this, and if they do stick to it, and eventually cut back, they will see the weight come back…as Oprah has!

If you want to make a big impact on your metabolism and burn fat, utilize intervals instead of long, boring rounds on the cardio equipment. Do things like jumping rope, burpees, sprinting, trust me, they will burn more calories, and continue to burn more calories for up to 48 hours after you’re done!

I hope that Oprah does reach her goals and is able to maintain it once there, and if she once again does a wieght “yo-yo”, I hope she will be open to exploring other trainers’ methods that apply 21st century methods, not those we’ve read about in the 80’s!

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An amazing lower body exercise, the Bulgarian Split Squat can be done with bodyweight at first, and as you get stronger, added weight for even more of a challenge!

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My last trip to City Market yielded a great surprise. They had Pomegranates for 25 cents a piece. Shilo and I grabbed a few.

We had fun eating them, Shilo especially enjoyed picking each seed out and eating it.

I started to think how great this fruit is for us, and how delicious it is. Then, I thought it would be neat to do a weekly “fruit or vegetable”. Listing some fun, interesting facts, as well as basic information as to why you should eat it.

So, here we go…The Pomegranate

Latin name: Punicum malum

This fruit has been around since as early as 1000 BC. Available from early fall, into winter. Color can range from yellowish orange to deep purple. They are about the size of an orange, and when ripe should be heavy for their size. They can keep for up to a month in a cool, dry place. Once picked, pomegranates will not continue to ripen.

Quick Fact: Each pomegranate contains exactly 840 seeds.

Health Info: Pomegranates are a great source of potassium, and pomegranate juice contains antioxidants that will help to protect your blood lipids from oxidation. Pomegranate juice may also help to prevent prostate cancer and helps to prevent plaque build up in your arteries. Pomegranate seeds have been studied and appear to enhance immune function as well as help keep blood lipid levels healthy.

There you have it, a great tasting fruit, that’s very unique, and has some powerful antioxidants! Yum! Enjoy

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I have a great feeling about this year! Every new year is exciting, but I know this year holds great things!

We celebrated last night with some great friends and family, and actually didn’t make it till midnight. We celebrated with New York, and headed to bed.

It was nice however, to wake up this morning clear headed

And now, here we are on the first day of this New Year!

If you haven’t already, now is the time to sit down and map out how you will succeed. What are your resolutions, and not only that, but how will you achieve them? Have you set your goals out? Monthly…Weekly…Daily?

The more precise you can get with it, the more likely you are to succeed!

Especially if you break it down to the daily tasks, you are less likely to sabotage yourself with unpreparedness.

You also need to be firm with yourself about NOT making excuses for yourself! They can be the biggest roadblock to your success!

The number one excuse I know of when it comes particularly to fitness is “I don’t have time”…Yes, we all lead crazy, hectic, where did the day go busy lives, but listen to this! In a recent issue of Men’s Health, it stated that president elect Barack Obama dedicates 45 minutes a day to exercise…did you get that…a day? Now, call me crazy, but I figure the day of a man in that position might be a little full. Yet he manages to make his health and fitness a priority. You need to make time for it too! DO NOT use this as an excuse! Nope, I said don’t!

Another thing to avoid is rationalization. I’ve been a victim of this one time and time again! The “well, I deserve it”, or “just a little won’t hurt” internal dialogue. The bottom line is if you have to talk yourself into something…or out of it for that matter, are you really doing yourself a favor?

I look forward to the success of everyone this year! May you reach and surpass your goals!

Have a wonderful year!

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I absolutely love this time of year! The holidays just bring a sense of family and cherishing those close to you.

I also am well aware of the additional stress that this time of year can bring as well.

I went shopping yesterday afternoon, and could not imagine doing that more than once! There were people everywhere! Right off the bat, parking was difficult to find, there were lines in almost every store, it was difficult finding the right item in the right size, there were extra specials all over, it was the vision of holiday chaos.

I couldn’t help but think of James and Shilo at home, playing in the snow, hanging out, and how I wanted to be there with them!

Just being surrounded by that business raises stress levels. Throw in the extra large schedule, parties to attend, gatherings, colds going around, and it’s enough to make most people reach their breaking point.

Stress not only makes us feel like someone we’re not, it also causes the release of hormones into our system that sabotage our fat loss efforts. Blood sugar levels remain high, cortisol is released, and our ability to make the “right” choices lessens.

Here are some strategies I use to try to ease the stress and get back to the point that I enjoy the season!

I sit down and choose which events are most important, and respectfully decline others. Freeing up your schedule can do wonders for your outlook on the holiday season, as well as your waistline!

Do things that allow you to truly enjoy the holidays. Take some detours on the way home to admire some of the lights and decorations, turn off the TV and have a special dinner with your family and remember to take in the memories and enjoy one another.

Also, remember to take 10-20 minutes to yourself to de-stress. Take a bath, or close your eyes and allow yourself to enjoy a few moments alone in the shower. Indulge in a sugar scrub, or go and get a pedicure. Or wake up a little earlier than everyone else and spend a few quiet moments journaling, or meditating, or reading.

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About eight years ago, I was a licensed massage therapist in California. I have always been facinated with how the body works. One of the many reasons that I love what I do today. To this day, I continue to buy books regarding massage.

One of the books I use on a regular basis is “The Trigger Point Therapy Workbook” (http://www.triggerpointbook.com). Until recently however, I have been all about doing this as treatment for my husband and others. I have just recently began to experiment on getting myself “straightened out”. These little knots are facinating things, painful as anything when they’ve gone too far, and the relief once they’ve been remedied is astounding.

What are Trigger Points? Travell and Simons define them as “a highly irritable localized spot of exquisite tenderness in a nodule in a palpable taut band of muscle tissue.” In other words, these little knots are crazy painful, and are found as knots in tight bands of muscle tissue.

Without going into way too much detail, trigger points literally can cause your body to stop using a muscle. When you stop using a muscle, it will shorten and tighten up, making the situation worse, not to mention the stress caused on surrounding muscles due to the fact that they are trying to overcompensate for movement within that area.

Many times, pain and discomfort in an area have nothing to do with that area at all. For instance, you may feel pain in your glutes (butt) for a period of time, well, after ignoring that pain long enough, it seems to have gone away, or is less intense. Then one day, you find that your lower back is killing you doing every day activities. Well, remember that pain in your glutes? It could be directly causing your back pain and discomfort due to your body overcompensating for trigger points in your glutes.

Remember that song you’d sing as a kid…your ankle bone connected to your leg bone, or something like that? Well, the same goes for our muscles. Along with learning to create movement properly, I’d highly suggest either learning about trigger points and addressing them yourself, or consulting a local professional that knows about trigger points and can help you sort yours out.

A little side note…having trigger point therapy work done is not pleasant at the time. You may feel like the person doing it (even if it’s yourself) means you harm. Just remember the relief in the long run is well worth it!

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I decided to make the haul to Southern California for the Thanksgiving holiday (along with thousands of other drivers!).

It was a last minute trip, but hey, you only live once, right! What’s a total of about 24 hrs on the road with a three year old?…Yes, I must be crazy!!

Anyways, what does this have to do with nutrition?

I realized that there is going to be a lot of traveling going on this holiday season. I also realized that it is MUCH harder to stay on track nutritionally when you’re on the road. Especially when you don’t follow my #1 tip: PLAN! Did you catch that? In case you didn’t, I’ll repeat myself. PLAN!

There’s a saying that I use a lot (both with myself and clients) “If you fail to plan, you can plan to fail.” I can’t tell you how true that is.

So, what do I mean by plan? I mean that when you’re thinking about what clothes you need to pack, and what shoes to bring, and your hair, make up, and jewelry, don’t forget to think about your nutrition as well!

I get the excuse all the time that it’s so hard to eat well while traveling! No, it’s not, if you’d put as much thought and effort into your nutrition as you did in everything else you’re going to haul with you.

Here’s some things that pack and travel well:

-Apples

-Oranges

-String and/or packaged cheese

-Trail mix

-”True North” nut mixes

-Grapes

-Natural yogurt tubes

-Nuts (almonds, pistachio, pecan, etc.)

-Water, and LOTS of it during travel!

If you’re flying, I suggest getting a large ziploc baggie and filling it with a good mix of the aforementioned foods.

If you’re hitting the road, get a cooler, and fill it with the same goodies. That way, you’re not left at the mercy of the heartburn, trans-fat, drag you down pit stops you may hit along the way.

Trust me, if you make this a priority, you will not only find that traveling can be much easier when you’re fueled by the right things, you’ll be pleased with the lack of additional fat to burn at the end of it all.

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You can’t really miss it on the Internet these days. Seems like everywhere you look there’s another company promoting the nutritious Acai Berry as a weight loss miracle.

And that’s why I thought it was critical to write you today. I want to make sure you know my opinion on the subject.

First, you know better than to believe you’re going to pop some pills – ANY pills – and have the pounds and inches melt off like magic. If you’ve done any research at all, you know true fat loss comes from a variety of factors, including exercise and proper nutrition.

Second, any fitness expert worth their fees will tell you that any diet that promotes you eat any one food all day long and then eat a sensible dinner, well, don’t bother. Yes, you will lose some weight short-term, but as soon as you go back to your old eating habits – and you know you will – you know exactly what happens.

Third, the Acai Berry contains VERY powerful antioxidants and it is getting a lot of good press for that very reason. Yes, antioxidants as in the extraordinary nutrients that help fight the free radicals associated with aging, cancer risk and other degenerative diseases.

And while on the subject, I wanted to fill you in on something that has recently come to light. Did you know that coffee berries (the berry that covers the coffee bean) is one of the most powerful antioxidants on the planet? It’s something researchers have discovered in recent years.

There are some great supplements out there, such as Prograde Nutrition’s Whole Foods based Anti-Aging formula called Prograde Longevity (check it out at http://www.dominateyoursport.getprograde.com) that includes both Acai Berry and Coffee Berry. Oh, and it also utilizes Green Tea, Pomegranate, Wolf Berry and Biovin Grape (Red Wine extract.)

Just to give you an idea of how powerful this formula is, well, you’d have to eat an entire POUND of raspberries to get the same ORAC value. And in case you’re not familiar with the term, ORAC stands for Oxygen Radical Absorbance Capacity.

So, as far as antioxidant value goes, the Acai berry is great to have in your arsenal. You will feel better because of it, and give your body a head start to fighting off diseases and sickness.

However, don’t fall for all the hype and use this berry alone as a means to shrink your waistline!

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I grew up in one of the most ideal settings. My childhood memories consist of walking barefoot from the beach to the store to get a snack because we had spent the better part of the day playing in the ocean, or waking up before the sun came up to get to the other side of the island so that we could be one of the first people paddling out to surf.

Yeah, I know it sounds rough. I wouldn’t change it for the world. The one thing I am greatful to have learned better is nutritional principles. When it comes to food, the “grinds” the local people of Hawai’i eat are sure to appease a ravished beachgoer. However, you had better have been playing HARD to work off the calories these meals provide.

An island favorite for breakfast is the “Loco Moco”. This consists of a nice huge scoop of rice, topped with a hamburger patty and fried egg…but wait, it gets better…to finish it off, is a hearty scoop of gravy. Talk about stick to your ribs, heartburn for the day delish!

And did I mention that SPAM and Saimin (Ramen noodles) are household items… often paired together. The first trip James and I took to the grocery store together was pretty funny. Here I was, picking out SPAM and saimin, and he would ask me “Are you seriously going to eat that stuff??” It hadn’t occured to me that this wasn’t common fare. Come to find out, this was the stuff starving college kids were subjected to, rather than the meal of choice.

Yup, I had no idea that my future career of choice would entail education regarding nutrition, and to tell you the truth, I am sure many of my friends and family wouldn’t have guessed it either.

I have gone from being the “softer” girl in the group to very comfortable in my skin. I have found that food is an amazing tool that can help to shape your body, for better or worse.

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When it comes to changing your physique, not a whole lot is going to change if you don’t belive it can be done.

You can be your greatest ally, or worst enemy, and that’s something that only you can decide.

Here are 3 tips to keep your thoughts in the right place so to speak so that you become an unstoppable force when it comes to reaching your goals!

1. Don’t allow toxic internal dialogue.

The moment you say to yourself “I look terrible”, or “I am so fat”, or “I hate ____”, you are setting yourself up to focus on the negative. We often say things to ourselves that we wouldn’t dare say to someone else. What if you told a child every day the aforementioned statements? They probably wouldn’t amount to much, and would definitely need some serious counseling in the future. Why are you any different?

2. Stop the rationalizing!

The moment this starts, it can snowball into greater circumstances until you find yourself so far in the middle of a snowball of rationalization that you have no idea where your goal is! Here’s a great example…”I worked out hard this morning, this _______ (insert vice of choice example: piece of chocolate) won’t hurt”, and two hours later “I had a great workout this morning, it won’t hurt if I have pizza for dinner”… well, before you know it, that great workout has been completely overturned by rationalizations. You may have been better off to just stay in bed!

If you keep a clear vision of your goal, the moment a rationalization rears its ugly head, you can think of the goal and remind yourself that you don’t want to be set back.

3. Stay focused.

The moment you allow yourself to lose sight of the big picture is the moment you set yourself up to fail. When you start to focus in on the here and now, any obstacle can seem monumental. I keep a photo of my ideal body type in my training log (I call her my “girl”…and that’s a whole ‘nother post), so when I feel unmotivated to work out (and yes, it does happen!), I look at her, and know that I am not going to reach my goal if I opt to take a nap on the couch, or watch Oprah…

It’s the big picture that matters most!

Our mind is an incredibly powerful thing, one of the biggest factors in achieving any goal. With these three tips, you’re sure to keep yours in check!

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