Did You Know November is Giving Thanks Month and Recycling Month? Celebrate with Fitness Elements Express!

November: Giving Thanks Month and



Recycling Month

Join Natalie Pyles and Fitness Elements this year with our NEW Wellness Program:


12 Months to Better Health and Happiness



Welcome to 12 Months of Wellness. We hope you enjoy our monthly themes to promote a healthy lifestyle.



What is wellness?

No matter what your current health status is, you can move toward a higher level of wellness.



Wellness is a choice—a decision you make to move toward optimal health.

Wellness is a way of life—a lifestyle you design to achieve your highest potential for well-being.

Wellness is a process—a developing awareness that an end point does not exist, but that health and happiness are possible in each moment, here and now.

Wellness is the integration of body, mind, and spirit—the appreciation that everything you do, think, feel, and believe has an impact on your state of health and the health of the world.

Wellness is the loving acceptance of yourself.

Wellness is an ongoing lifestyle, which requires taking responsibility and making healthy choices, promoting individual well-being through a balance in all aspects of life.

References:

Travis JW. What is wellness? RD411.com

P.S. Always Remember You are Your Best investment when it comes to Your Health, Fitness, and overall Wellness and sustainable Lifestyle habits!! Happy Holidays from Your Whole Health, Fitness, and Nutrition Expert!

Did You Know Non-Exercise Activity Thermogenesis (NEAT) can burn up to more than 1000 calories without even Stepping one foot in the Gym?

NEW! Weight Control Update from Fitness Elements Express!

Non-Exercise Activity Thermogenesis (NEAT)

Non-exercise activity thermogenesis (NEAT) refers to the activities of daily living that burn calories without stepping foot inside of a gym. In fact, it appears that NEAT has more of an impact on body weight than “working out” does. NEAT varies widely among people. Yours could contribute as little as 15% or as much as 50% of your total energy expenditure.

People with highly active jobs can burn up to 1000 calories more each day than their sedentary counterparts. According to the American Heart Association, “To reverse obesity, we need to develop individual strategies to promote standing and ambulating time by 2.5 hours per day and also re-engineer our work, school, and home environments to render active living the option of choice.”

Add some more activity into your daily routine, and keep at it for 3 weeks. It will become a habit, and you may just become thinner and healthier! Dr James Levine of the Mayo Clinic, the founder of the NEAT principle, has studied calorie burning for more than 20 years. For more information about NEAT, read Levine’s book, Move a Little, Lose A Lot, written with Selene Yeager.

Simple ways to increase NEAT
Try these suggestions:

Pace while talking on the telephone
Do jumping jacks, push-ups, or another exercise of your choice during commercial breaks
Park as far away as possible from the store when shopping
Do not use drive-through banking or fast food—get out of the car and walk inside
Take the stairs instead of the escalator or elevator
Mow the grass with a push mower
Become a gardener instead of hiring a landscaper
Do not send interoffice e-mail; instead, walk to the other person’s office and talk face to face
Get up every 20 minutes and walk around, or do some stretches when working at your computer or doing other work at your desk
Just stand up; stand instead of sitting whenever possible—you will increase your level of NEAT
Wash your car by hand instead of taking it to a drive-through car wash
Prepare your own meals instead of purchasing them ready to go; yes, even slicing your own tomatoes or mashing your own potatoes increases NEAT
Put your alarm clock across the room instead of right beside the bed—up and at ‘em
Do a little housework every day
Schedule your work meetings with coworkers or have your after-dinner conversations with friends and family outside—take a walk around the block or yard
References and recommended readings

Hellmich N. Q&A: how to drop pounds with all-day activities, not exercise. Available at: http://www.usatoday.com/news/health/weightloss/2009-01-21-fidget-activity_N.htm. Accessed May 17, 2010.

Levine JA, Vander Weg MW, Hill JO, Klesges RC. Non-exercise activity thermogenesis: the crouching tiger hidden dragon of societal weight gain. Arterioscler Thromb Vasc Biol [serial online]. 2006;26:729-736.Available at: http://atvb.ahajournals.org/cgi/content/full/26/4/729. Accessed May 17, 2010.

Mayo Clinic. Levine, James A. (non-exercise activity thermogenesis). Available at: http://mayoresearch.mayo.edu/mayo/research/levine_lab/. Accessed May 17, 2010.

Forwarded, By Natalie Pyles

Your Whole Health, Fitness, and Nutrition Expert

Have a Healthy and Happy Day!!

Wanted: Yo-Yo Weight loss and Fat loss Fugitives from Fitness Elements Express!

Finally! Discover the 5 Hidden Secrets on how you too can assassinate the Saturated animal Fats and get on the Whole Health, Wellness, and Nutrition Heist for Life!

When your Ready for Your Whole Health Secret Service Secrets to be Revealed these are the questions we will Uncover together:

• Why You have not really been 100% ready to assume full-time responsibility for protection of Your Health and Wellness?

• You informally requested and demanded Your Whole Health Secret Service and Presidential protection of Your own Mind?

• You have Officially acknowledged as a distinct organization within Your true Treasury Diet Department to permanently change and modify Your behaviors?

• You have put in place proper Support for Your Whole Health Secret Service full-time prevention-protection-program?

• Your Whole Health Secret Service responsibilities were too demanding and included "detecting persons perpetrating frauds against their own Body, Mind, and Spiritual Government." This appropriation resulted in investigations into the Fast Food, non-conforming distillers, smugglers, junk food supermarket robbers, french fry frauds, and a number of other infractions against the federal fried food laws?

If this sounds like you then You need to Call the Whole Health Secret Service hot line at 1-888-539-1651 for Your FREE Whole Health, Wellness, and Nutritional Diagnostic today! Fitness Elements Express Guarantees up to 2-5 pounds weight loss per week and 1% fat loss per week. Special Reminder the more weight You have to lose the more aggressive You need to Be! Cut the Food Crimes and let the Whole Health Secret Service come for an In-Home Investigation NOW Dial Direct Mobile at 480-544-5502 or visit http://WHOLEHEALTHSECRETSERVICE.INFO/ for Your FREE 5 Fast Food Crimes Special Report You need to know about. Have a happy and Whole Healthy day!

Why More Matters Month-CDC is Here! Vegetable of the Month

Vegetable of the Month: Chili Peppers

Hot peppers (chilies) are often used to spice up dishes, and they are especially popular in ethnic cuisine including Mexican, Indian, Thai, Vietnamese, Arab and Spanish cooking. Chilies are an excellent source of vitamin C if you can withstand their powerful bite.

	Chili Peppers Serving Size 1/2 cup (75g) 46g Amount Per Serving % Daily Value Calories 30 Calories from Fat 0g Total Fat 0g 0% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 5mg 0% Total Carbohydrate 7g 2% Dietary Fiber 1g 4% Sugars 4g Protein 1g Vitamin A 20% Vitamin C 300% Calcium 2% Iron 6% * Percent Daily Values are based on a 2,000 calorie diet.

Contrary to popular belief, the hottest part of the chili pepper is not the seeds but where the seed attaches to the white membrane inside the pepper. This area has the highest concentration of capsaicinoids. Capsaicinoids are flavorless, odorless substances that act on pain receptors in the mouth and throat. Capsaicin is the primary capsaicinoid. Capsaicinoids can be found throughout the flesh of chili peppers though their concentration varies in different areas so that one part of a pepper may be hot and another part of the same pepper quite mild.

The seeds are often hot because they are in such close contact with the white membrane.

There are several varieties of chili peppers (see box below) and each differs in flavor and heat intensity. Even within each variety, there may differences in how ‘hot’ each particular chili is. Typically, larger chilies are more mild because they contain less seeds and white membrane in proportion to their size. Most varieties can be found dried, canned, or fresh.

To view all the varieties follow this link...

http://www.fruitsandveggiesmatter.gov/month/chili_peppers.html

Did you know Self-Improvement Month is in September?

Helpful tips and strategies to get You organized,set new goals, and keep Focused

Are you hoping to make some CHANGES in your life? We would all like to change something -- our job satisfaction, health, intellectual development, or relationships. The hardest part about self-improvement isn't knowing what you want to change, it's making the change STICK! But most people fail to reach their goals for one of three (very preventable) reasons -- the goal was unrealistic, the ENVIRONMENT was not conducive to change, or the person gave up too soon. So this month, we offer some suggestions for bringing lasting improvements into your life. It's never too late to be the person you always hoped you would be.


Some Practical Organizing Tips...

Don't try to make too many changes at once. If you try to turn around multiple areas of your life at the same time, you will get OVERLOADED and burnt out -- and probably won't accomplish any of your goals. Focus your efforts for success!
Make things easier on yourself -- make your ENVIRONMENT conducive to achieving your goals. To lose weight, toss out the junk food. To get organized, set up the right systems. And if you want more free time, block it off in your calendar.
Spend time EVERY day working toward your goal, even if only for 15 minutes. It's like climbing a staircase -- you have to do it one step at a time. And don't be too hard on yourself if you backslide -- just pick back up where you left off and keep moving.

Here are some suggestions I recommend to help you with your Self- Improvement goals.

Do-It-Yourself Solutions...

Get Organized Newsletter
Check out past issues for tips on improving your life through organization

Organizers Toolbox
Checklists, tip sheets, and more to help you "sharpen your saw"

Before-And-After Photos
Inspiring examples of how others improved their working and living environments

What Is Your Time Worth?
Find out how much of your time is being wasted by disorganization

Do You Need To Get Organized At Home?
Take this quick quiz to see if your life needs a little help

Do You Need To Get Organized At Work?
Take this quick quiz to see if you can benefit from some changes to your working life

What Are You Doing To Get Organized?
Share your self-improvement strategies and techniques with others

The Latest Organizing Products
"Do-it-yourself" tools to help you improve your life


Useful Website Links...

8 Steps To Self-Confidence
Eight simple strategies to enhance your confidence based on your vulnerabilities

Change Your Life Challenge
A 70-day life makeover program for people seeking a system for juggling the demands of life.

Fear Of Change
An inspiring look at how we can prevent the fear of change from holding us back

More Self Esteem
Helpful resources, articles and links for increasing self-esteem

Motivation 123
Offers a free idea kit, newsletter, and tips to keep you on track toward your goals

Motivational Magic
Offers inspirational e-cards, motivational ebooks, and an interactive chatroom with a motivational coach.

My-Motivator.Com
Offers free online "Goal-Setting Wizard" software

National Women's Health Information Center
Improve your body image and health to increase longevity and life satisfaction

Personal Growth Planet
Self-improvement newsletter and articles to become the best YOU possible

Quit Smoking Action Plan
Improve your life and live long with these smoking cessation resources

Self Esteem For Women
Take the self-esteem test, read hundreds of articles and join an online forum

Self Growth.Com
Links and resources for self-improvement -- physical, mental, and emotional

Self Help Magazine
Discussion forums, articles, research, and cartoons to help you help yourself

Self-Directed Life Plan
Download this free 58-page workbook for directing your own life-changing plans

Self-Improvement E-Cards
Send someone you know a little encouragement

The Motivational And Inspirational Corner
Motivational stories -- and home of the Power Performance Program

Top Achievement
A massive collection of goal-setting and self-improvement resources

World Wide Learn
Education directory for personal development, business skills and much more

I hope these are helpful tips for you so get going and Stick to it!

Source: OnlineOrganizing.com

Forwarded By, Natalie Pyles

Health & Fitness Expert, Medical Exercise Specialist, Author, & NSA Speaker

10 Nutritious Foods that Build Lean Muscle

How to build lean muscle with the right food combinations

If you are looking to lose weight and gain lean muscle then try choosing the right foods to get the look you want. Obviously, cutting calories and doing more exercise will help you to lose weight, but trying to get those ripped abs, and tight and toned body is a different story. These are some of the foods that will help with that nice lean look your after. I hope this helps!

1. Sunflower Seeds

These tiny, nutty gems pack a wallop of flavor and are a high source of protein. Pack a Zip-Loc® bag and munch while at work or sprinkle a handful on snacks (like yogurt) or even in cereal. I mix them in oatmeal and even sprinkle some on my tuna sandwiches.

2. Tuna

Hi in omega-3 fatty acids, tuna is one of the healthiest fish you can eat. I buy the Sunkist® in the pouch variety. Those seem to be less “fishy” and are more practical for when you are in a rush or on-the-go. Tuna is also high in protein and is a good post-workout snack. Make a salad with yogurt instead of mayo.

3. Grapefruit

Because of its high water content, grapefruits are a good pre-breakfast meal as well as an ideal mid-afternoon snack. They are low in calories, sodium and some studies even suggest that they contain fat burning enzymes. I buy the large, pink variety, slice in half, twice, and even eat the seeds.

4. Black Beans
This type of bean is high in dietary fiber and when combined with other good carbs (brown rice), they make an excellent source of a fat-free, high-protein meal. Black beans may also reduce cholesterol.

5. Olive Oil

Besides being delicious, olive oil can save your life. It contains potent plant antioxidants which protect against cell damage (cancer) and monosaturated fat which helps stop the breakdown of muscle tissue. Olive oil has also been known to be good for the skin. I use it in everything; sandwiches, steamed veggies and salads. Take care though, olive oil is perishable so don’t store opened bottles forever. Buy the first cold pressed variety.

6. Lean Roast Beef

Don’t be put off by the rich, red color of the slices, it indicates the care in which this delicious deli cut snack was prepared. It is high in protein and makes for a perfect pre-workout snack. The London Port Boar’s Head variety is by far the tastiest. Buy a quarter pound, otherwise it tends to dry-out in the refrigerator, taking on an unappetizing, gray color.

7. Broccoli

High in vitamin C and fiber, broccoli is my favorite vegetable for keeping fit and staying healthy. Best to steam lightly (around eight minutes) to retain the crunchy texture. Sprinkle a dash of salt and drizzle with olive oil. I eat broccoli with steamed sweet potatoes. The rich, green color is a kind compliment to the bright orange of the sweet potatoes and your muscles will thank you.

8. Eggs

Everyone knows eggs are a rich source of protein. I eat six egg whites two times a week. Don’t freak if a yolk slips in the mix, egg yolks are high in vitamin D which maintain healthy muscle tissue. If you're pressed for time (who isn't?), boil four, rinse under cold water (for easy peeling) and chill (in the fridge).

9. Coffee

Studies suggest that caffeine improves endurance as it eases pain — so you can train longer. Try a shot before working out. Incidentally, coffee is many peoples guilty pleasure. I'm not a coffee drinker, but here is a suggestion from those that are try drinking it black with a sprinkle of cinnamon, and try mixing it with hemp milk, although the thickness of the hemp seems to avoid maintaining a creamy base. Coffee also puts many people in a good mood. So why not enjoy it the choice is yours!

10. Yogurt

More and more studies are suggesting that a daily consumption of low-fat yogurt may help to burn fat and contribute to steady weight loss. Yogurt is also high in protein. I like Dannon light brand. It contains a whopping 24g of protein and is high in potassium, which helps elevate our mood. If you are lactose intolerent, you can eat Dannon light yogurt as it is made with active and live bacterial cultures, which convert lactose to lactic acid, making it easily digestible. If you are really into organic try Greek yogurt instead.

I hope these healthy tips will get you that lean muscle your looking for! Have a healthy and happy day!

By, Natalie Pyles

Health and Fitness Expert, Nutrition Specialist, Author, & NSA Speaker

Discover 9 Key Colors to Your Best Food Choices Part 1.

How to Apply Color Therapy for Optimal Health



Did you know color therapy is the radiant reflection of luminous energy in various wavelengths, with the power to affect both the body and the soul. Color therapy, or the conscious implementation of color to encourage well-being and healing, has been used in schools, hospitals, workplaces, and other institutions for decades. Science has shown that blood pressure, pulse, and respiratory rate are decreased by exposure to cool colors, such as green, blue, and black, and increased by warm colors, such as red, orange, and yellow.

For optimal health, eat foods in a wide range of colors. Your meals should be riotous rainbow of color, rather than a bland palette of whites or browns. Celebrate life, health, fitness, and even food choices by celebrating color!

Red

Red, the most physical and sensual of the colors, vibrates the most slowly and has the longest wavelength in the visible spectrum. Red is stimulating, hot, and exciting; it is associated with vitality, strength, passion, and willpower.

Red Foods

• Beets
• Cayenne
• Cherries
• Cranberries
• Dulse
• Kidney Beans
• Radishes
• Raspberries
• Red Apples
• Red Peppers
• Red Cabbages
• Watermelon
• Strawberries
• Tomatoes
• Red plums

These are some of the red foods for you and there's a whole lot more!

Orange

Orange is the blending of red (physical action) with yellow (wisdom). It symbolizes enthusiasm, outgoingness, optimism, confidence, joyfulness, and courage.

Beware fast-food restaurants use orange to attract lots of people without encouraging them to linger.

Orange Foods

• Almonds
• Apricots
• Cantaloupe
• Carrots
• Cumin
• Dates
• Ginger
• Mangoes
• Nectarines
• Oranges
• Papayas
• Paprika
• Peaches
• Sweet Potatoes
• Walnuts
• Pumpkins
• Tangerines

Orange can lift spirits, foster humor, and loosen repression. Try it!

Yellow

Yellow is warm and is associated with things sunny, cheerful, joyous, optimistic, practical, confident, and illuminating. It is also associated with wisdom, knowledge, logic, and the mind. Now I know why I chose yellow as one of my main colors for Fitness Elements (Wisdom).

Because yellow is such a sharpening color that it enhances alertness, concentration, communication, and focus, you will often find yellow on food packaging.

• Bananas
• Corn
• Dill
• Anise Seeds
• Cinnamon
• Chamomile
• Golden Apples
• Grapefruit
• Honey
• Lemons
• Lemongrass
• Nuts
• Pineapple
• Vegetable oils
• Yams
• Yellow Peppers
• Yellow Squash
• Whole grains

I hope you enjoy part 1 of the color therapy for optimal health and try to apply these colors to your fun food choices. See you next week for part 2. Have a healthy and happy day!

By, Natalie Pyles

Health and Fitness Expert, Nutrition Specialist, Author, and NSA Speaker

2 Keys to Understanding Acidity and Alkalinity and How to use Raw foods for Healing

How to associate Acid with Yin and Alkali with Yang

Did you know raw foods can have an important role in healing? This article will discuss the balancing properties of various foods, and the difference between acidity and alkalinity and why you need to know these important facts. Isn't it absolutely wonderful to be able to heal your body while enjoying nature's bounty and all that it has to offer?

Acidity and Alkalinity

Acidity and alkalinity can be measured by the pH scale, a numerical range from 0 to 14:7 is neutral, lower numbers indicate increasing acidity, and higher numbers indicate increasing alkalinity. In layman's terms, pH is a measure of hydrogen-ion concentration or activity . Acidity is a state of excess hydrogen, and alkalinity is a state of insufficient hydrogen. " Excess" and "insufficient" are, of course relative terms; pure water has a pH of 7, whereas the human body is, overall slightly alkaline.

To help simplify this concept lets associate Acid with yin qualities and alkali with yang qualities. An acidic condition , thus, could also be described as a yin excess, and an alkaline condition could be described as a yang excess. Taking this concept to another level, those foods are acid- forming in the body stimulate yin, while those foods that are alkaline-forming stimulate yang.

Electrolytes can affect the body's pH balance. Electrolytes are minerals (including, calcium, lithium, magnesium, phosphorus, and potassium) that, when in solution, conduct electricity. Alkaline elements attract a negative charge, and acid elements attract a positive charge.

Pay attention my friends to your body lactic acid build up in your body leads to your system becoming more acidic, and cellular function is diminished. Most people will find that being slightly a little more alkaline is healthful and will help your well being benefit from being more alkaline through your diet; being overly alkaline, however, is unhealthy. Always try to be aware of the right amount and the right kinds of food that will help you and your health goals and needs. These are true facts that you need to know and make good decisions about. Good luck and have a healthy day!

By, Natalie Pyles

Health and Fitness Expert, Nutrition Specialist, Author, & NSA Speaker

"How eating Seasonally and locally supports you most nutritiously and healthfully"

18 Raw Recipe Tips before you get started on your Recipes

Before you get started on a recipe, here are a few basic points to keep in mind:

Your ingredients should be raw, of course (raw carob powder, raw tahini, raw almond butter, unpasteurized miso, and so on). A few recipes call for items that are not raw . These can be used for flavor, if desired or ommitted.

• Use Organic produce when possible.
• Wash all produce.
• Peel what needs to be peeled (for example, bananas, avacados, jicama, papayas, and any waxed produce); otherwise, leave the peel on (for example, carrots, apples, and unwaxed cucumbers).
• Remove large, hard seeds, such as those as of dates and prunes, and also some smaller ones, such as those of citrus fruits and papayas.
• Remove woody stems, such as those as figs and apples.
• Use pure water in any recipe that calls for water (or for soaking).
• When a recipe calls for soaking nuts or seeds you'll typically soak them in twice as much water as their dry volume. Large nuts are generally soaked from eight to twelve hours. Small nuts and seeds are generally soaked from four to six hours. Rinse nuts and seeds in a colander after soaking, and drain them well and quickly before using them. Discard the nut soak water in the garden or use it to water plants. It is not for consumption. Dried fruit should be soaked in a small amount of water (just enough to cover) until it is tender. The soak water can usually be included to add moisture to a recipe. Certain recipes may deviate from these guidlines.)
• Soaked dates are called for as a sweetener in many recipes; if your using soft dates, however, you do need to soak them.
• It's fine to substitute! Try using almonds for walnuts, raisins for dates, lemon juice for lime juice, and so forth.
• If what you are processing in the food processor or blendor looks like it needs more water, add a little at a time.
• Feel free to omit any seasonings, including salt, from any of the recipes.
• The times given for food dehydration are not exact , as so much depends on the moisture of the food and the surrounding climate. You are the best judge of when something in your dehydrator is ready.
• When dehydrating, keep the dehydrator's temperature set to just under 100 degrees F.
• Consider using raw soups as salad dressings and as sauces for entr'ees or side dishes.
• Be joyous in your food preparation. Pray, sing, chant, and smile!
• It takes only a moment to decorate. Love, good cheer and humor conveyed through beautiful food will inspire others to try it and like it!
• Use your imagination be creative and have fun!

By applying eating seasonally to your life you are doing a great act of eating locally grown foods at the time in which they will naturally ripen. This vary act equates to saving money (food costs less when it's plentiful), and lastly you are supporting your own health (foods are most nutritious when and where they ripen), supporting local farmers and reducing wastes are also key to making a much better effort to our community and your health. I hope you enjoy and have a happy and healthy day!

By, Natalie Pyles

Health & Fitness Expert, Nutrition Specialist, Author, & NSA Speaker

"How to Use Faith in Healing your Unhealthful Habits"

The 4 P's in Preconditioning your mind to Success

Positive thinking is one of the most powerful tools you have access to in life in overcoming major obstacles and adversities in life and day to day living. When you focus your energy and thoughts on positive thoughts how does that make you feel? Have you ever heard the saying you become what you think about most of the time? Well this is true for anything in life you have a much better chance at overcoming poor health, obesity, negative thinking, or whatever your dealing with in life by at least staying more optimistic about things. Nothing lasts forever we are always going through peaks and valleys that is what you call life period! The truth is we all have problems and life is all about solving and finding solutions to our problems. The better we become at using our minds consciously when it comes to our health the better chance we have at staying well through mind, body, and spirit. Basically, the better you can cope with life through constructive choices and habits the better chance you have at achieving lasting health.

Prayer is another powerful tool that will give you so much peace and guidance in life. I realized years ago I am nothing without God. Taking the power of God into your life is one of the most essential steps in preconditioning your mind to success. Forecast that you are going to achieve a certain goal , and then move steadily towards that goal. When you have given yourself a really difficult assignment, you cannot achieve it by yourself. I happen to believe weight loss is one of the biggest obstacles people have to overcome in their life. I see it every day with my clients the things the go through after our sessions together. The choices they have to make in social settings, family environment, and work etc. The demands of today are absolutely overwhelmimg with too many choices and life throwing us in so many directions. I happen to know first hand how difficult weight loss is I had to overcome it myself. Losing 65 pounds as teenager was not easy because it required hard work, and a heck of a lot of faith! Remember this Prayer changes things! We need to use the mighty forces that God has given us and draw upon that power that he has placed in everyone of us. These powers are available to all of us that can ultimately lead us to a life full of success!

Planning is another critical area of achieving your ultimate levels of health and successful living. No matter where you are now successful living and better health can be yours with a good plan. It doesn't matter who you are or how often you've failed . Neither does it matter how old you are. Successful living can always be yours through the transformation of renewed thinking, and amazing success-pattern strategies. Before knowing Jesus I was always chasing the wrong things Fitness competitions, vanity, success, money, and all the things of the world that once I achieved them didn't really fix my inner self. If your reading this right now I want you to listen to me loud and clear until you accept yourself, forgive yourself, and learn to trust yourself and what God can do in your life then better things will begin to happen for you. You need to be ok with you from the inside out and live your life from a loving standpoint. Having a good plan of action that you can maintain for a lasting lifestyle is the only way to long lasting success. That is why I'm always happy my friends because I know where I'm going. Life here is temporary and I choose to follow what is right!

Purpose is the last key element to achieving lasting better health and vitality. Have you ever seen so many people fail every diet, every program, up and down all around. All I can say is WOW! I know I have truely seen it all over the years of being in this business. What I can tell you that is absolutely true is that overweight people want a quick fix. People don't stop to think about what got them there in the first place and how many years it took to put it on. Poor health and poor thinking doesn't happen over night my friends. I have found the most successful people that have overcome weight loss and better living chose a better lifestyle on purpose. Based on their values and principles of life that gave them purpose and meaning they were able to apply it to their every day living. Remember my friends life is not easy and I realize that but don't wait until it's too late apply the 4 P's in Preconditioning your mind to Success and watch just how much your life will get better each and every day. God is always with you and has never left you and he has always had faith in you the question is do you have faith in you? Have a healthy and happy day!

By, Natalie Pyles

Health and Fitness Expert, Nutrition Specialist, Author, & NSA Speaker

New Article Published! How to get into the Action Habit

Discover the difference between Mr. Activationist and Mr. Passivationist


Here's something leaders in every field agree on: There is a shortage of top-flight, expertly qualified persons to fill key positions. There really is, as the saying goes, plenty of room at the top. As one executive explained, there are many almost-qualified people, but there is one success ingredient often missing. That is the ability to get things done, to get results. Which one are you? Are you an activationist or a passivationist?

Every big job- whether it be operating a business, high-level selling, in science, the military, or the government-requires a man who thinks action. Principle executives, looking for a key person, demand answers to questions like "Will he do the job?" "Will he follow through?" "Is he a self-starter?" "Can he get the results, or is he just a talker?" I know I have been tested many times being a Physical fitness trainer, Nutritionist, and Wellness coach where results and success are the bottom line. I always have to perform and go the extra mile to help my clients and customers succeed with their health and fitness goals and needs. I know the committment that takes on my side and on their side. Afterall, we are a team even when things get tough we have to push through those plateus and possible backsliding days or weeks. It is the end result that really counts.

All these questions have one aim: to find out if the fellow is a man of action.

Excellent ideas are not enough. The thought of getting healthy and fit are not enough. An only fair idea acted upon, and developed, is 100 percent better than a terrific idea that dies because it isn't followed up by action.

The great self-made merchant John Wanamaker often said, "Nothing comes merely by thinking about it."

Think of it. Everythingwe have in this world, from satelites to skyscrapers to baby food, is just an idea acted upon.

As you study people - both the successful and the just average - you find they fall into two classes. The successful are active; we'll call them activationist. The just average, the mediocre, the unsuccessful are passive. We'll call them passivationist. Again which one are you when it comes to your health and fitness goals are you a activationist or a passivationist? A doer or a "don'ter"? You can only be one or the other you choose.

We can discover a success principle by studying both groups. Mr. Activationist is a doer. He takes decisive action , gets things done, follows through on ideas and plans. Mr. Passivationist ia a "don'ter." He postpones doing things until he has proved he shouldn't or can't do them or until it's too late.

The difference between these two groups shows up in little and big things in life my friends. To aquire new good habits takes time and continuous action. Whether your having a good day or a bad day you still need to follow through with your committments to yourself and others. Remember we all have the ability to lead within us it is a choice in life no matter whether it is to become a business owner, a doctor, a priest, a teacher, or to tackle our health and fitness goals. Are you going to be a activationist or a passivationist? You decide! Have a healthy and happy day!

References: Dr. David J. Schwartz, Ph.D

By, Natalie Pyles

Health and Fitness Expert, Nutrition Specialist, Wellness Coach, Author, & NSA Speaker

By, Natalie pyles

New Article Published! Transforming Your Inner and Outer Self Successfully When Your in Over Your Head

Are you a Goat Or a Tiger?


Consider the Oriental fable about the little tiger orphaned immediately after birth, raised by a friendly herd of goats. The little tiger played with the goat kids, drank milk from the nanny goat, and slept secure in the goat's cave. Quite naturally, the little fellow came to think of himself as a goat. He did his best to bleat like a goat. He tried to cultivate a taste for grass and paper, but something inside didn't always feel quite right. Have you ever felt like this when you've approached changing your behaviors and habits when it comes to your inner and outer self? Could it be that maybe it does not align with your true values and beliefs in life? You might want to search a little deeper and find out why by asking the right kinds of questions especially when it comes to your health and fitness long term goals and sustainable outcomes.

One day a huge Bengal tiger came bounding into the clearing where the little tiger was playing with the goats. As the tiger roared, the goats ran for cover. The little tiger was the only "goat" who didn't race away. Instead, he felt strangley drawn to the huge, magnificent creature. Do you ever feel like this when you first set out for your health and fitness transformations, programs, or New year goals? You feel big, bold, courageous, and have an I can do mentality right. Then what? Read on about this brave little tiger.

The big tiger led the little fellow down the hill to a nearby river and urged him to take a close look at his reflection in the water. Whenever he had looked in the water before, he had seen his reflection as an odd - looking goat, because that was what he expected to see. But now he saw his reflection differently, as a tiger. When people lose weight for the first time sometimes they can't handle it because they have not excepted the new image of themselves from the inside out and they don't know how to accept it. I have watched this so many times in my career over the years how people yo-yo and self- sabotage their hard work and efforts. It is truely a matter of the inner work period! Keep reading to learn more about the little tiger.

The big tiger let out a tree- shaking roar. "Why don't you roar like that?" " Never tried," thought the little tiger. He sat back on his haunches like a big tiger did, took a deep breath , and tried to roar. To his surprise he felt a rumble deep within his stomach. It grew stronger. He opened his mouth wide and the most amazing roar came out, cascading over the the jungle. From that day forward he knew he could never be a goat again. I know change is so scary at times and most of us don't want to really change we are attached to our ways, thoughts, behaviors, and habits, but for those of us who are still searching for the right answers keep reading.

You can be tiger, not a goat. A lion, not a mouse. Your big self, not your small self. You may have never tried to roar, and that's all their is to it. If you feel you are in over your head, you probably aren't. You've probably just never tried going their before. Most people have more talent and ability than they give themselves credit for. Go ahead and throw back your head and roar as loudly as you can. You'll probably surprise yourself! I believe in you even if you feel you really are in over your head literally. Have a healthy, happy, and prosperous day!

References: Dr. Maxwell Maltz, M.D., F.I.C.S.

By, Natalie Pyles

Health and Fitness Expert, Nutrition Specialist, Wellness Coach, Author, & NSA Speaker

Be the first for the 4th of July Special Offers!

Are You A Fine Wine Junkie But Living On A Budweiser Diet?

Now here is Your Chance to Live like a King!

4th of July Special Offer

For Every 4th week of Personal Training, Nutritional Counseling, or Wellness Coaching You get 1 Week FREE that is a Whopping 25% Savings! This Offer is unlimited to the first 17 Responders before July 4th at midnight Hurry Before the bar Closes You out even if You are doing a Healthy Happy Hour!

P.S. Call in today 480-212-1947 or fax Your spot 623-399-4199 or email us at fitnesselementsassociates@yahoo.com

New Fitness Elements Success Story Fitness For Seniors!

Mondays, Wednesdays, and Fridays with Howard Wolfley

What can I say I love Howard Wolfley he is such s great guy. We have been working together for some time and he has conquered and overcome some great challenges with his life. Here is his story...

Starting Weight 238 - Now 166

Starting Waist - 44- Now 38

WoW Howard Your Awesome my Friend!

Love Ya,

Natalie

The Dark Side of Cardio Alone!

The Dark Side of Cardio Alone!


How Can you become a Jedi Master of Health and Fitness Techniques?

"I know there's still good in you. There's good in you, I can sense it."

Just remember, as tempting as it might be to move over to the Dark Side of your Physical, Spiritual, and Emotional Well being, like all other influences and strategies in life, this is where I hope to persuade you to better habits, traits, attitudes, disciplines, and beliefs around exercise, better health, and nutritional therapies. May the Force be with You Always!

P.S. For Your FREE Amazing Report 'The Dark Side of Cardio Alone' call today 480-212-1947 or email fitnesselementsexpress@yahoo.com or fax request to send it to you snail mail at 623-399-4199 Now!

Sincerely Your Friend in Health & Fitness Eternity,

Natalie Pyles

Fitness & Weight loss Expert, Author, & NSA Speaker

Are You participating in National Physical Fitness and Sports Month?

If not May is Your month and it is your time to get started Now!

At-A-Glance: A Fact Sheet for You and the 2009 Physical Activity Guidelines

The Physical Activity Guidelines for Americans At-A-Glance: A Fact Sheet for Professionals is designed for busy professionals as a quick desk-side reference to the 2009 Physical Activity Guidelines for Americans published by the U.S. Department of Health and Human Services.

These Guidelines are needed because of the importance of physical activity to the health of Americans, whose current inactivity puts them at unnecessary risk. The latest information shows that inactivity among American children, adolescents, and adults remains relatively high, and little progress has been made in increasing levels of physical activity among Americans.

Key Guidelines

Substantial health benefits are gained by doing physical activity according to the Guidelines presented below for different groups.

Children and Adolescents (aged 6–17)

Children and adolescents should do 1 hour (60 minutes) or more of physical activity every day.
Most of the 1 hour or more a day should be either moderate- or vigorous-intensity aerobic physical activity.
As part of their daily physical activity, children and adolescents should do vigorous-intensity activity on at least 3 days per week. They also should do muscle-strengthening and bone-strengthening activity on at least 3 days per week.

Adults (aged 18–64)

Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.
Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both.
Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.


Older Adults (aged 65 and older)

Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.

For all individuals, some activity is better than none. Physical activity is safe for almost everyone, and the health benefits of physical activity far outweigh the risks. People without diagnosed chronic conditions (such as diabetes, heart disease, or osteoarthritis) and who do not have symptoms (e.g., chest pain or pressure, dizziness, or joint pain) do not need to consult with a health care provider about physical activity.


Adults With Disabilities

Follow the adult guidelines. If this is not possible, these persons should be as physically active as their abilities allow. They should avoid inactivity.

Children and Adolescents With Disabilities

Work with the child's health care provider to identify the types and amounts of physical activity appropriate for them. When possible, these children should meet the guidelines for children and adolescents—or as much activity as their condition allows. Children and adolescents should avoid being inactive.

Pregnant and Postpartum Women

Healthy women who are not already doing vigorous-intensity physical activity should get at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity a week. Preferably, this activity should be spread throughout the week. Women who regularly engage in vigorous-intensity aerobic activity or high amounts of activity can continue their activity provided that their condition remains unchanged and they talk to their health care provider about their activity level throughout their pregnancy.

P.S. Call for Your FREE Physical Fitness and Metabolic assessment today 480-212-1947 or visit www.myfitnesselements.com or fax request 623-399-4199 and You'll be on Your way to a Better, Healthier, Fitter You!

How to be “whole beings” rather than simply physical people

Discover your Fitness potential through Physical, Emotional, and Intellectual therapies the In and Out Approach

Many clients and people walk through our doors hoping to be touched by the “personal training fairy” and walk out with a perfect body 6 weeks later. The reason this happens is that the popular media sets an impossible standard of physical appearance and convinces people that with the right help they can achieve it. The real problem here, as I see it, is not as much the impossible standards as the fact that fitness popularly has been about physical good looks and not much else. This sets people up for false beliefs and a failure approach for sure. As professionals we know better and need to send the Right message and take a stand.

Simply put, people exercise to look good. Leaving out two other missing links!

This is backward thinking. To deal with it, I use an approach I call “in and out fitness.” In and out fitness is all about remembering the real person inside the body, valuing that person and teaching him or her to value himself or herself enough to maintain a healthy, active lifestyle. This method has been an effective tool in getting my clients to understand what fitness really is so they not only become active but also learn to enjoy a healthy lifestyle and to get better understanding about Lifestyle changes versus just a one time quick outer change.

Most of my clients have health issues, and many are ashamed of what they look like. The first and most important thing that I do when I meet new clients is to simply accept them for who they are without any preconceived ideas. In other words, I try to “see them from the inside out.” I know this better than anyone being an obese child myself. Judging people without knowing their personal life story is not right. Why people look and feel the way they do is typically a deeper issue than we realize.

In our first phone call or meeting, I strive to find out something about them I can compliment. I want to reassure them that they are not the sum total of their looks. I want them to know that if they view exercise as a way to become healthy instead of just a strategy to look better, weight loss and good looks will often be by-products of exercise. I do what I can to make them feel comfortable with me. I am genuinely interested when I talk to them about their issues and goals. I then address any misconceptions that they may have about fitness. I use the professional resources available to me to dispel any myths they may have and try to interpret these resources in a way they can understand. (This can be different for each individual.)

I want my clients to understand what they need to do to meet their goals and to think about redefining those goals if necessary, based on what they are actually willing to do. I believe that honesty goes a long way in developing relationships with clients. Most people appreciate this honesty. Creating achievable goals step by step and asking proper questions helps me to set up open, honest, and winning coaching to help my clients feel empowered to reach their potential.

Another thing my clients appreciate is my attention to their preferences. During our initial exercise sessions I carefully observe and ask questions to determine their “exercise personality.” Do they like vigorous work or are they more low-key? What philosophy do they live by, and how will it affect their exercise and eating habits? How busy is their life? What are their favorite activities and music? With this information, I can design a program that will be not only as safe and effective as possible but also interesting enough for them to want to follow.

An exercise program is only successful if the client adheres to it. For example, I have a client who only likes to work out in natural light. When she comes in, I turn off the lights in the room and open the blinds. I have another client who loves using exercise balls only because he feels safe, so I make sure we only use balls during his training sessions and I bring educational articles on ball exercises with me for his appointments. If a client likes specific music I bring them their prefered music and create a theme for the workout. For some clients, I ask what kind of day they’ve had and make sure the program I have created is flexible enough to accommodate bad ones. I may offer a choice of two or three different exercises or programs a client can do that day. For other clients, I always have a set program, so the only thing they need to think about is performing each exercise correctly. Personalizing the program and approach helps people enjoy working out and, more importantly, feel valued. Valuing clients keeps clients, and we all know how important that is in this business. The more Personalized the better after all these are human beings and the influence we have in their lives can be very great!

By, Natalie Pyles

Fitness & Weight loss Expert, Nutrition Specialist, and Wellness Coach, Author, NSA Speaker

P.S. Call Now for Your Whole Person approach experience to Health & Fitness today 480-212-1947 or fax consultation request to 623-399-4199 or visit www.myfitnesselements.com

Do you think All Sugars Are the same?

All Sugars Aren't the Same: Glucose Is Better, Study Says

Think that all sugars are the same? They may all taste sweet to the tongue, but it turns out your body can tell the difference between glucose, fructose and sucrose, and that one of these sugars is worse for your health than the others.

In the first detailed analysis comparing how our systems respond to glucose (which is made when the body breaks down starches such as carbohydrates) and fructose, (the type of sugar found naturally in fruits), researchers at the University of California Davis report in the Journal of Clinical Investigation that consuming too much fructose can actually put you at greater risk of developing heart disease and diabetes than ingesting similar amounts of glucose. In the study, 32 overweight or obese men and women were randomly assigned to drink 25% of their daily energy requirements in either fructose- or glucose-sweetened drinks. The researchers took pains to eliminate as many intruding factors as possible by asking the volunteers to commit to a 12-week program; for the first and last two weeks of the study, each subject lived at UCD's Clinical and Translational Science Center, where they underwent rigorous blood tests to determine their insulin and lipid levels, among other metabolic measures. (Take a quiz on eating smart.)

Both groups gained similar amounts of weight by the end of the 12 weeks, but only the people drinking fructose-sweetened beverages with each meal showed signs of unhealthy changes in their liver function and fat deposits. In this group, the liver churned out more fat, while the subjects consuming similar amounts of glucose-sweetened drinks showed no such change. The fructose-drinking volunteers also were not as sensitive to insulin, the hormone released by the pancreas to capture and break down glucose in the blood and store it as fat. Insulin insensitivity is one of the first signs of diabetes. These subjects also gained more visceral fat, the dangerous kind that embeds itself between tissues in organs such as the heart and liver and secretes hormones and other chemicals that throw off the body's normal metabolism, setting the stage for atherosclerosis and heart attack. "This suggests that in the same way that not all fats are the same, not all dietary carbohydrates are the same either," says Peter Havel, professor of nutrition at the University of California Davis and lead author of the study.

But don't expect to be able to exercise your new sugar-smarts at the grocery store quite yet. Most of the sugar we encounter in products and in restaurants isn't glucose, but rather high fructose corn syrup or sucrose, each a combination of glucose and fructose (sucrose is an even 50-50 split between the two, while high fructose corn syrup comes in either 55%-45% fructose-glucose or 42%-58% pairings). It's difficult to find anything that's mostly glucose, which means our sweeteners are setting us up for weight gain, and more insidiously, metabolic changes that can make us more prone to heart disease and diabetes.

Dr. Walter Willett, chair of the department of nutrition at the Harvard School of Public Health, notes that studies have shown that long-term consumption of sugared drinks can double the risk of diabetes, with half of that risk due to the excess weight brought on by the calories, and the other half due to the beverages' high sugar content — mostly fructose. "This study provides the best argument yet that we should either decide to consume less sugar-sweetened beverages in general, or that we should conduct more research into the possibility of using other sweeteners that may be more glucose-based," says Matthias Tschoep, an obesity researcher at the Obesity Research Center in the University of Cincinnati, and author of a commentary accompanying the study. "It's an unbelievable piece of work." (See the top 10 scientific discoveries of 2008.)

If that's the case, then why the glut of blended sugars rather than pure glucose in our foods today? Glucose isn't as sweet as fructose, and because our collective sweet teeth have become accustomed to a certain level of sweetness, anything less might be unsatisfying. "The proportion of fructose in food probably hasn't increased that much, since high fructose corn syrup simply replaced sucrose in many cases," says Havel. "But people are also simply consuming more sugar in their diet." In fact, if you think that the study subjects drank way more sweetened beverages (25% of their daily energy requirements came from the sugar in their drinks) in this study than the average American, you might want to consider this: according to recent data from an annual government survey, Americans on average wash down 16% of their daily energy needs with sugared drinks — not that far off the 25% threshold set by Havel in the study.

Willett, for one, isn't convinced that glucose-based sweeteners are an attractive option for soda makers. "I don't think any beverage company out there is considering putting pure glucose into their product," he says. "It doesn't have the same level of sweetness."

Instead, he is advocating a drastic change in the sugar content of sodas. His Department of Nutrition is urging manufacturers to produce a line of beverages containing only 1 gm of sugar per ounce, a 70% reduction in sugar content. It's all part of a campaign to re-train the American sweet tooth. "If children grow up with everything tasting super sweet, then it's hard for them to appreciate he gentle sweetness of a fresh carrot or an apple," he says. "Part of this is deconditioning palates to a much more natural level of sweetness." That certainly won't be easy, but it will surely be worth it. We could have our sugar and stay healthy too.

The original version of this story misidentified the body's insulin-producing organ. It is the pancreas, not the liver. The story also misstated that high-fructose corn syrup is cheaper than glucose. It is not, but it is cheaper than sucrose.

References: CNN.com and Time News

Forwarded by, Natalie Pyles

P.S. Call me for your FREE Nutritional Consultation and I will tell you which sugars to eat 480-212-1947 or fax request 623-399-4199