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Monthly Archives: February 2009

An anabolic steroid is a drug that works like testosterone.  Doctors use testosterone to treat puberty problems and other medical problems that cause the body to produce low amounts of testosterone in the body.  Steroids cause muscles to be bigger and bones to be stronger.  Some common names of anabolic steroids are fluoxymesterone (such as Halotestin) and nandrolone (such as Durabolin).  Anabolic steroids are also used illegally to lower body fat, build bigger muscles and increase strength.  People use steroids to improve how they play sports or how they look.  Dosage of illegal drugs is 10 to 100 times higher than the doctor prescribed amount.  Stacking is when someone uses more than one illegal drug.  The methods of how anabolic steroids are taken is in a pill form, shot into a muscle, or cream rubbed on the skin.  For the people who are taking steroids illegally here are some serious side effects that also can be permanent.


  •   Reduced sperm count
  •  Shrinkage to the testicles
  •  Sterility (The inability to father children)


  • Increase body hair
  • Make skin rough
  • Decrease breast size
  • Enlarged clitoris
  • Deepened voice

Both in men and women anabolic steroids cause:

  • Bone growth can stop in teenagers before they reach their adult height.
  • Heart attack or stroke
  •  High blood pressure
  • Higher levels of bad cholesterol (LDL) and lower levels of good cholesterol (HDL)
  • Liver disease and a chance of liver cancer (The chance of having this increases when you take steroids in pill form)
  •  Oily skin (acne)
  • Male-pattern hair loss
  •  Skin infections
  • Irritability
  • Rage
  • False beliefs (Delusions)

 If someone has been using illegal anabolic steroids and suddenly stops using illegal anabolic steroids that person may experience with draw symptoms which include mood swings, being extremely tired, no desire to eat, and the craving for steroids.  If you’re experiencing with draw symptoms please contact your physician to help you.

Anabolic steroids used illegally are the wrong way to improve your self.  If you want to improve your performance in sports or improve your looks Elite In-Home Personal Training is the answer.  We have improved many of our clients performance in sports or just their looks for over 5 years.  We guarantee results or your money back!




According to the National Academy of Sports Medicine, the core is defined as the lumbo-pelvic hip complex and thoracic and cervical spine. It also has 29 muscles that connect to the lumbo-pelvic hip complex. The muscles of the core are divided into two categories: Movement and Stabilization muscles. The movement muscles are responsible for movement of the joints where as the stabilization muscles are much smaller and responsible for stabilizing the lumbo-pelvic-hip complex. When these two systems work together, it allows for proper joint motion and can help prevent against injury.

The core is the body’s center of gravity and is the foundation for all other components. The saying, “A house is only as strong as its foundation” goes for the body as well. It is counterproductive to only build the surrounding muscles, and neglect the core, just as it would not be smart to build the house on mud. The foundation must be developed and sturdy before it is able to uphold other stresses.

Few people have a well developed stabilization system within the core. This lack of stabilization in the can lead to most back pain. There are multiple stabilization exercises that can be performed to help build stabilization endurance and strength. Some of these exercises are:

Planks (front, back, right side, left side)

Supermans (repetitions, hold)

Bridges (on floor, ball)

Quadruped Opposite Arm/Leg Raise


The exercises listed above are exercises that can be performed with a hold, which causes the stabilization muscles to activate and stabilize the body during that time. Notice there aren’t any sit ups, leg lifts, etc on there, because they all utilize the larger, movement musculature.

Take 5-10 minutes every day to perform those exercises and notice a difference!!

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F.I.T.T.E. Principal Our bodies adapt so quickly to our environment and the stresses we apply to it that we must have guidelines for change. There are some key components that we can manipulate to keep the body guessing and to ultimately keep you seeing results. The F.I.T.T.E. Principal is where we can manipulate the Frequency, Intensity, Time, Type, and Enjoyment.

The first component is Frequency. Frequency refers to the number of sessions you perform that activity. The timeframe of reference is typically a week, so how many times an activity such as weight training is performed in a week. For results, the recommended number is 3-5.

Intensity is the level of stressed placed on the body by an activity. The most common measure of this is by heart rate. You are able to evaluate what range your heart rate is in and make adjustments from there. For general health, working in an upper/moderate range would be recommended. This allows for a longer duration of exercise, and should not cause quick exhaustion. This would be by performing at 60-90 percent of maximum heart rate.

Time refers the length of time engaged in an activity. This component is typically measured in minutes and is dependent on the activity. A person doing wind sprints may only perform 10 seconds of activity at a time, while another person may be training for a marathon so is running for over 3 hours at a time. For general health it is recommended to perform at least 30 minutes a day. This could be broken up into segments such as three 10 minute segments, or two 15 minute segments. For improved fitness level it is recommended to perform 30-60 minutes per day.

Type refers to the mode being used. It is an endless list of options. Here are a few. • Rowing Machine • Treadmill • Bike • Stair Climber • Elliptical • Trail Running • Walking • Mountain Biking • Dancing • Parking further in the parking lot • Weight Training • Sports Depending on each individual goal and where you are in your training program will determine which mode you will use.

The last component is Enjoyment. Enjoyment for many is the most important and often the most overlooked. It is pivotal to our long-term success that we engage in activities that we enjoy and that coincide with our likes and dislikes. If I hate to ride the bike, why would I make myself do 60 minutes of torture when I could put in my time on the rowing machine or treadmill. Enjoyment is directly associated with retention and results. So go out and find some things that you like to do and get moving towards your goal!!

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Glycogen is a polysaccharide which is a complex carbohydrate that is stored in the liver and muscle. When glucose is not available for energy usage the body converts glycogen to get glucose for its energy needs. Glycogen is usually used during heavy work. Another use of glycogen to maintain blood glucose levels in the brain. The effects of glycogen on exercise intensity are limited due to storage of the glycogen. The average person stores about 12 to 14 hours worth. After 24 hours of exercise a persons glycogen levels increase gradually over the next few days succeeding normal levels. Approximately 50% more glycogen can be stored if carbohydrates consumed immediately after strenuous exercise.

If you would like more information on the effects of glycogen during work outs then contact one of our certified personal trainers who are more then happy to help you.

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Do you ever have trouble sleeping? Or maybe you have low self esteem which keeps you from being the best version of you? Does cancer or type II diabetes run in your family? Are you often times finding yourself under the weather and unmotivated to participate in activities?

If you found yourself saying “yes” to any of those, you could benefit from a fitness program! Fitness can help the mind, body and soul in a wide range of ways! Here are a few:

• Restful sleep: By exerting extra energy, the body will be craving sleep rather than you having to force yourself to sleep. Sleep time is a period that allows the body to perform repairs and to build new physical structures.

• Self Image: By being more active and participating in a fitness program, you will start to view yourself in a more positive light. This will spill over into other areas of your life as well.

• Lowers Health Risks: Regular exercise can help prevent against type II diabetes and can help those who already have it. It too can lower risks of certain types of cancer.

 • Resistance to colds: By exercising regularly, you can build your immune system.

• Build bone density: Weight baring exercises help to build strength and prevent against osteoporosis.

These are just a few of the benefits of beginning and maintaining a fitness program. The benefits far outweigh the disadvantages! So don’t wait, start today!!

 – Ashley

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If you are looking for something different to do on Valentine’s Day, you’ll have to check this out! This Saturday at approximately 1:30, the 2009 Amgen: Tour de California will be kicking off by making its way through downtown Sacramento. The Amgen Tour is a 750 mile course that lasts 9 days and spans from Sacramento to Escondido. It attracts some of the most famous riders in the sport. Leading the pack could be, 7 time Tour de France winner, Lance Armstrong!!

If you would like to avoid the hassle of driving and parking and would like to get some extra exercise in, consider riding your bikes! My friends and I will be riding down with a bike crew as well. We are praying for sunshine, in hopes of not freezing on our ride!! Make sure you get there early, because the crowds will be dense and the race time is short. Then enjoy a nice lunch or dinner downtown.

Hope to see some of you out there!!


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The amount of sodium that some people consume is way too much. The daily amount of salt (sodium) is 2,300 milligrams which is about 1 teaspoon. People with high blood pressure need to reduce their amount of salt intake down to 1,500 milligrams which is approximately half a teaspoon. What you really need to remember is that there is sodium in a lot of processed foods which people dump more sodium on to their processed foods and this causes people to double or triple there amount sodium intake. Try to read the sodium content on your foods to control your sodium intake. When cooking or making food try to replace a pinch of salt with another herb or spice. The health problems that can occur from high sodium intake consist of high blood pressure, the risk of a stroke, and heart disease.

Here are some ways to spice up your meals with out salt:

• Marinate chicken breasts or pork chops in lemon juice, orange juice, or red wine
• Roll fish in sesame seeds before baking
• Spice up beef with a mixture of onion, peppers, sage, and thyme
• Toss in a few fruits and vegetables, such as dried apricots, raisins, red pepper, or yellow pepper for extra flavor
• Simmer carrots in cinnamon and nutmeg
• Sprinkle some dill and parsley onto potatoes before roasting
• Add a dash of chili powder to corn
• Toss your pasta with fresh chopped garlic
• Replace salted butter with unsalted butter
• When cooking with cheese, opt for fresh mozzarella or cheeses labeled “low-sodium”
• Try a commercial salt-free seasoning blend (such as Mrs. Dash), or make your own mix with this recipe from the American Heart Association:
1/2 teaspoon cayenne pepper 1 teaspoon mace, ground
1 teaspoon basil, ground 1 teaspoon onion powder
1 tablespoon garlic powder 1 teaspoon black pepper, ground
1 teaspoon thyme, ground 1 teaspoon sage, ground
1 teaspoon parsley, dry flakes 1 teaspoon marjoram
1 teaspoon savory, ground

If you need help in regulating your sodium intake our nutritionist is one phone call away!

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How can I grocery shop more effectively?

*  Read and understand food labels
*  Shop on a full stomach
*  Shop with a prepared list of items and try to stick to it
*  Avoid unnecessary isles ie. Candy isle
*  Shop once a month for such things as canned goods, cereals, condiments, rice, pastas, etc.
*  Shop bi-monthly for meats and breads to freeze
*  Shop weekly for fresh  produce, dairy and baked goods.
*  Start on the perimeter of the grocery store and work yourself towards the middle if necessary.
*  Know that frozen, packaged, convenience foods are preserved and flavored with a lot of sugar, fat and sodium.
*  Plan to purchase healthy foods for your each of your meals and snacks each day.
*  Having food available will prevent the need to eat out.
*  Know that food labels list ingredients according to quantity.  Greatest to least.  For example, you would think that Honey Bunches of Oats is mostly oats right?  Wrong.  Oats isn’t listed until after the 3rd item.
*  Your daily intake of sodium should not exceed 2400 milligrams.  So try to avoid such foods as canned meat, frozen meals/foods and most snack items.

Why do I need to shop more effectively?

*  It will help you manage your calorie intake, keeping you within your desired calorie range.
*  It will keep you out of undesirable isles – helping to prevent against buying unwanted foods, therefore keeping you from eating high calorie foods.
*  Once grocery shopping and healthy cooking becomes a habit, eating out will seem less appealing. recommends that we eat foods within the following food content ranges:

*  Meats and cheeses:  50% fat or less
*  Entrees:  20-30% or less
*  Snacks/Desserts: 20% fat or less
*  Cereals/Breads: 12% fat or less

Stick to some of these helpful tips and see a change!!  Visit calorie for more nutrition facts.

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Every year, month, week, day, minute, people all over the world are making the decision to get back on track with their health and fitness goals. Conversely, every year, month, week, day, minute, there are people all over the world, failing to meet those very same goals. A huge factor in this is their level of “self talk.” All too often, people set out to achieve wonderful goals, but end up talking themselves out of it.

All too often people get so excited and motivated towards their goal, experience one bump in the road, and they feel as though they are back at square one. This is not the case, and can be avoided with a greater awareness of their “self talk.” We have all done it.

We all have talked ourselves out of one situation or another because we didn’t want to put in the time or deal with the struggle or be disappointed in ourselves for quitting. The most common ways are “I can’t do this” or “I don’t have time for this.” Chances are, it really “is” something that we want, or else we wouldn’t have started it. All those mean are we are not willing to put out the effort.

We are greatly influenced by our thoughts and feelings. As long as we are telling ourselves we “can’t” “wont” “shouldn’t”, then we’re right, we wont. Its like Henry Ford said, “Whether you think you can or whether you think you can’t, you’re right.”

Many times people will go on vacation, or take a weekend away, only to return with a negative attitude. They feel they had splurged too much and not exercised enough, causing them to slide back to square one. This is hardly the case, and most likely they deserved a little break. It is impossible to lose all the great qualities and skills you had gained before the short break. Think back to before the break and how you had incorporated all of those great lifestyle changes into your daily life and how you were feeling. It is a day by day process, and takes time to gain, and takes time to lose. Sometimes the negative self talk can overshadow all of the positive habits you had learned. So instead of “I feel fat and disgusting and I don’t have the willpower to start back up again.” Try saying, “It was a great break, being able to eat whatever I wanted. But I am ready to reinvest time into myself and be dedicated to my nutrition, cardio and strength programs, because it is what I truly want and I deserve it.”

Here are a few tips to help with your positive self talk.

1. Every morning when you wake up, say something positive to yourself. It could be about the day ahead, about the previous day, it could be something to yourself.

2. During workouts, try to keep a positive attitude and encourage yourself.

3. After workouts, tell yourself how great and accomplished you feel and why. Commend yourself on your hard work. Even if you have a sub par workout, say “Something is better than nothing.”

4. Spread your positive energy to others. Compliment someone, whether you know them or not. It could be about their hair, shoes, tie, personality, quality you like, etc. Whatever strikes you at that moment about them. Putting out positive energy will cause you to receive it in return. Keep in mind, if we put out negative energy, we tend to get negative energy in return.

5. Before you fall asleep, say something positive about yourself and your commitment to your program.

As you continue with this, you will be able to recognize your negative self talk, and make a change before it is able to interfere with your progress.

Its so important that you are able to exercise positive self talk and tell yourself you are worthwhile and that you hold value, in the world, to your family, friends and to yourself! Visualize yourself as capable, confident and successful and notice the changes in your life.

Good luck, stay positive and enjoy the benefits of a healthy lifestyle!!

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