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  1. One pound of body fat equals 3,500 calories. In order to lose one pound of fat you must burn and/or consume 3,500 calories under your dalily caloric requirement over a given period of time…let’s use a week for this example.

    On the other hand, if you have ever gained a pound in a week, there is a good chance you consumed a total of 3,500 calories over your total daily requirement for that week!

    How do you know how many calories you need? Contact Elite In-Home Personal Training and a Personal Trainer will come to your home for a free Fresh Start Appointment and tell you all you need to know!

    Go to: or for more information!


    Plan, plan, plan! That’s how. Every Sunday, I will cook three days worth of food and store them in large Tupperware containers. I have a specific meal plan that details the exact amount of each food item I will have for each my six meals.

    Before I go to bed I will measure/weigh all food items for meals 1-6 and put each meal in it’s own small Tupperware container. By doing this, the following day all I have to do is eat! If “something comes up at the last minute” I wont have go off my meal plan because all I have to do is pop my pre-packed meal in the oven or microwave and voila! A healthy meal in the nick of time! No more eating out and wasting time or money. To have your own custom meal plan or plans designed by a personal trainer who is certified as a Specialist in Performance Nutrition go to:

    Contact us today!

  3. DID YOU KNOW???

    The old saying, that you are what you eat, holds true?

    Your dietary habbits can have as much as a 70% impact on the way you look, feel, and energy levels.

    Protect yourself by eating a balance MEAL (not a snack) every 2 1/2 to 3 1/2 hours all day, every day. From the time you wake up to bed time, eat with regular, habitual frequency and watch the positive changes occur! For help with constructing a plan, call today!




    Try to stay away from sodas and candy bars they contain simple carbohydrates they will not help you retain the right nutrients or vitamins. Go for complex carbohydrates like whole-grain cereals with protein-rich snacks like peanut butter, low-fat yogurt, or cheese. Please do not trust foods that say “all natural” like all natural juices and sodas. All natural does not mean that there going to provide you with the right amount of nutrients or vitamins. Always look at the nutrition facts label to first see the sugar content, also the vitamins and minerals. Veggies and fruits are a great snack to eat to supply you with the adequate amount of nutrients and vitamins. A good on the run snack to sustain you is skim milk or soy milk with calcium. The milk will sustain you longer then a soda will. For more info contact our nutritionist at Elite In-Home Personal Training.


  5. HIGHSCHOOL STUDENTS: (For students who are active in sports!)

    Breakfast: Oatmeal, banana, bran muffin, milk, and juice. Or pancakes with fruits, yogurt, orange juice, and milk.

    Lunch: Lean roast beef, chicken, or turkey sandwich on whole-wheat bread, lettuce (the darker green the lettuce the better), tomato, tomato soup, apple, and milk. Or vegetable soup, ham sandwich on rye bread, strawberries with frozen yogurt, and milk.

    Dinner: Spaghetti with meat sauce, parmesan cheese, salad (easy on the dressing), Italian bread, milk, and fresh fruit. Or stir-fry chicken and mixed vegetables, rice, rolls, peaches with vanilla yogurt, and milk

    For more information contact our personal trainer/nutritionist by email through our company website or call (916) 548-3083.



    Complementary proteins:
    • Bean and tortillas
    • Black beans and rice
    • Chili and corn bread
    • Pita bread with hummus (ground garbanzo beans and sesame seed paste)

    Make sure you get your supply of proteins like:
    • B12
    • Iron
    • Calcium
    • Zinc
    • Vitamin D

    Vitamin supplements can substitute the lack in these particular nutrients. Consult with a nutritionist or physician. Our nutritionist (Malcolm) would be happy to speak with you.

    References: http://WWW.WEBMD.COM


  7. PROBLEMS WITH BEING OVERWEIGHT: (Obese or overweight people)

    Health risks:
    • Heart disease
    • Type 2 diabetes
    • Sleep apnea
    • Hypertension
    • Lower HDL (cause for cardiovascular disease)
    • High cholesterol
    Perceptions and Prejudices:

    • Social consequences
    -prejudices and discrimination
    -judged on appearance rather than character
    -stereotyped as lazy and lacking self-control

    • Psychological Problems
    -Feelings of rejection, shame and depression are common.
    -Ineffective treatments can lead to a sense of failure.

    Elite In-Home Personal Training will help you deal with any weight problems so you can feel better, look better, and be healthier.


  8. COLD: (Causes and symptoms)

    Likely causes:

    • Excessive fatigue
    • Emotional distress
    • Allergies with nose and throat symptoms
    • Cold virus entering the nose or throat


    • Raspy cough
    • Sneezing
    • Achy feeling
    • Fatigue

    Take store recommended medication or see a physician is your symptoms are severe. With viruses you have to let them run there course, so just try to get medication to keep the symptoms down to a minimum.


    References: http://WWW.WEBMD.COM

  9. KNEE INJURIES (Women):

    Knee injuries are more common in women then men. If you’re into sports your likely hood of a knee injury increases. Arthritis also is a problem for many women especially as you get older.

    Ways to avoid knee injuries:

    • Warm up (Stretching properly)
    • Gradually start up a new exercise program
    • Wear appropriate exercising clothing
    • Keep your weight at a healthy level to avoid putting to much pressure on them
    • Strengthening your leg muscles to support your knees

    Contact our certified personal trainers to get information on how to strengthen your legs to support your knees and to maintain a proper weight level. They can also train you on how to eat properly.


    References: http://WWW.WEBMD.COM

  10. ANKLE SPRAINS: (Home treatments)

    Ankle sprains swell up after injury or immediately depending on severity of the injury. When the ankle is swelling or after the ankle swells apply an ice pack to the injury. Healing time can take from 6 weeks up to 4 months depending on severity. If you do have an ankle sprain you can use an ankle brace, air stirrup, or other ankle supporting foot wear to help protect the ligaments. Ankle brace or taping the ankle can prevent reinjures. Crutches and protective braces with built-in air cushions will help at this point to remove majority of your weight applied. Repeated sprains or severe sprains can develop weakness in the ankle. Remember to stretch properly before exercising. Contact one of our trainers to ask them how to stretch out your ankle correctly.


    References: http://WWW.WEBMD.COM

  11. BRONCHITIS: (Pneumonia)

    There are two types of bronchitis acute bronchitis and chronic bronchitis. Acute bronchitis usually from a virus after a person obtained an upper respiratory tract infection like a cold or flu. Bacteria, materials in the air irritating the lungs, or smoke can be factors in the cause of acute bronchitis. Symptoms consist of dry coughing, hacking, low fever, and feeling tired. Most individuals get better within 2 to 3 weeks, but some can have the cough for more than 4 weeks. Now, acute bronchitis can be confused with Pneumonia so it is important that you find out what you have by seeing your physician as soon as you can. Pneumonia can include high fever, shaking chills, and shortness of breath. Chronic bronchitis is bronchitis that keeps returning and last for a long time. Chronic bronchitis is especially seen in smokers. Chronic bronchitis cause you to have a productive cough which means you cough up mucus most days of the month for 3 months of the year for minimal of 2 years consecutively. See a physician!


    References: http://WWW.WEBMD.COM


    Shoulder problems are usually heard of when someone is injured playing a sport, but shoulder problems develop from wear and tear also like from hard labor. Shoulder problems have symptoms of pain, swelling, numbness, weakness, tingling, changes in range of motion, or change in color. If you suspect a shoulder injury do not ignore the symptoms, keep playing, or keep on working. See or consult a medical professional as soon as possible to prevent further pain or damage to your shoulder. If a shoulder injury does not need a doctor evaluation then you can use these treatments to help ease the pain. Rest can help the injured area time to heal properly. Another treatment is ice which will help reduce pain and swelling if you apply ice for 10 to 20 minutes for 3 or more times a day. If swelling is gone after 48 to 72 hours apply heat to restore and maintain flexibility. Wearing an ace bandage can also help decrease swelling and reduce pain. Last treatment you can use is to remember to elevate the injured area at or above your heart to minimize swelling.


    References: http://WWW.WEBMD.COM


    When it comes to eating habits most people are custom to forming routine eating habits and that has been a weakness that fast food companies have targeted and succeeded in manipulating. To avoid the developing bad routine eating habits know what you want for yourself when it comes to health. If you want to be more physically active try to avoid heavy foods with lots of calories, because heavy foods drain your body of energy due to the energy needed to break down those heavy foods during digestion. Take steps to gradually change your eating habits, because there is a higher chance for you to revert back to your old bad habits if you don’t.

    Here are some steps:
    • Start your day eating something healthy like oatmeal for breakfast.
    • Make sure you get 8 hours of sleep.
    • Eat more meals with vegetables and fruits in it.
    • Eat smaller portions of calorie rich foods.
    • Find time to exercise. (walking or jogging)
    • Limit you alcohol intake.
    • Try to find alternative seasonings that are healthier.

    Contact our certified nutritionist and/or person trainers about any other question you might have.


  14. Iron:

    You might have heard about iron if you have eaten liver or if you have seen a relative or friend eat liver. Iron is essential for red blood cells transportation of oxygen to the rest of your body. Unfortunately you can have a deficiency in iron from an intestinal bleed, menstrual cycles, pregnancy, and young child’s rapid growth. A result to iron deficiency is the development of anemia. Anemia is the lack of iron in the blood causing the lack of oxygen to be transported to the necessary organs and tissues of the body. With iron depletion a person can feel fatigue, weakness, headaches, apathy, pallor, and poor resistance to cold temperatures.

    Recommended amount of iron for:

    Men-8 mg/day for ages 19-50

    Women- 18mg/day for ages 19-50

    Women- 8mg/day for ages 51 and older

    Here are some foods that can help you gain your daily requirement of iron: (remember to consult with your doctor first if you have concerns)

    • clams, cooked, 3 oz (23.8 mg)
    • tofu, 1/2 cup firm (13.2 mg)
    • raisin bran, ready-to-eat, 3/4 cup (4.5 mg)
    • sirloin steak, cooked, 3 oz (2.9 mg)
    • shrimp, cooked, 3 oz (2.6 mg)
    • black beans, boiled, 1/2 cup (1.8 mg)
    • chickpeas, canned, 1/2 cup (1.6 mg)
    • turkey breast, 3 oz (0.9 mg)
    • bread, whole wheat, 1 slice (0.9 mg)
    • chicken breast, skinless, 1/2 breast (0.9 mg)



    Over eating can come from emotional problems like depression, boredom, loneliness, chronic anger, anxiety, frustration, stress, partner relationships, and poor self-esteem. Over eating occurs usually with junk foods or non-healthy types of food like fast food which has lots of saturated fats. To prevent emotional eating here are some activities to help:

    • Listen to music.
    • Read a book or magazine.
    • Do deep breathing exercises.
    • Play a board, video, or card game.
    • Talk to a friend.
    • Exercise.
    • Perform a physical activity to help get rid of the urge or idea of eating.

    Exercise is one of the ways to avoid the eating urges and exercise will help you lose that extra weight gain or help you tone up. Another way to get rid of your emotional eating is to find a way to get rid of that emotional trigger by facing your problem or seeing a psychologist.



    Childhood obesity is growing at an alarming rate and a lot of the blame goes to the parents. Majority of the children are not smart enough to know better that eating a whole bunch of fatty foods will endanger their health. If you’re a parent, relative or friend make the effort to prevent a child from unnecessary health problems. This issue is very important, because the obvious increase in over weight child is still climbing. Here are ways to help prevent childhood obesity:

    • Stay away from pre-prepared foods with extra sugar.
    • Respect your child’s appetite; children do not have to finish everything on their plate, or finish the entire bottle.
    • Provide your child with a healthy diet, 30% or fewer calories from fat.
    • Provide enough fiber.
    • Limit the amount of high-calorie foods kept in the home.
    • Enjoy physical activities as a family (walking, playing outdoor games, etc.)
    • Limit TV viewing.
    • Do not reward completion of meals with sweet desserts.
    • Replace whole milk with skim milk at about 2 years of age.
    • Encourage your child to participate in active play. (Ask your child what sports they like to play.)
    • Cut down on the video games.

    If your child is over weight these preventions still apply for them. Make sure to contact Elite In-Home Personal Training, because we will be more then happy to assist in helping your child. Contact your physician for more information on how to help your child lose weight.



    Herbal remedies for weight loss were designed to curve appetites so a person can eat less and lose weight. By using these herbal remedies you increase the chance of not eating the right amount of food on a daily basis that your body needs. The amount of vitamins and minerals are neglected which can cause health problems down the road. Addiction of herbal remedies can occur causing you to not be able to go with out herbal remedies causing you to be lazy and waste money. You should not be on herbal remedies for weight loss you need to exercise and watch what you eat instead. Remember to talk to your physician to learn how to lose weight and if you should even use herbal remedies. Try a personal trainer or nutritionist to help you control your appetite.

    Here are some over the counter herbal remedies:
    Ephedra, St. John’s wort, 5-hydroxytryptophan, Chitosan, Chromium, Pyruvate, Aloe, Cascara, Dandelion, and Glucomannan.


  18. BRUISES: (Home remedies)

    Here are some methods to use to help treat your bruises:

    Ice pack: Apply an ice pack to your bruise for 20 to 30 minutes and rap the ice pack in a towel before applying the ice pack to your bruise.

    Acetaminophen (found in Tylenol) or ibuprofen: To avoid or lower your pain. Aspirin should be avoided because aspirin can slow down clotting and prolong the bleeding.

    Warm wash cloth: Apply to your bruise for 10 minutes two to three times a day to increase blood flow. The bruise color should fade.



    1. Always warm up first- This is to improve your range of motion and help prevent injury. Don’t stretch when muscle are cold.
    2. After warm up, do dynamic stretches- This type of stretching is slow and controlled movements. Some of the movements are arm circles, hip rotations, walking or jogging
    3. Yoga- Provides flexibility, good ergonomic alignment, and proper breathing techniques.
    4. Static stretches (after workout) – Lengthens muscles and improves flexibility. Hold time for stretches about 30 seconds.
    5. Lean warm-ups and stretches particular to your sport- Helps prevent injuries that are common to your particular sport.
    6. Never stretch to the point of pain- Stretch only to the point of slight discomfort or intensity. If you’re stretching to the point of pain the pain is the muscle trying to contract to protect itself.
    7. Stretch to de-stress- When your mind is stressed out you find out that your neck and back muscles are stressed too. Take time to gently stretch these muscles out to ease the mind from worrying about the pain in your neck and back.

    If you need more information about stretching techniques please contact our team of certified trainers to help you.



    Foot care is very important to avoid potential amputation to your toes, foot or leg. Diabetes damages the nerves and reduces blood flow to your feet which causes the possible chance of amputation.

    Here are some foot care tips:

    Wash and dry your feet daily
    • Use warm water while washing.
    • Use mild soaps.
    • Pat the feet dry with a towel but, do not rub. Make sure your feet are dry.
    • Use lotion to prevent cracking in the skin and do not put lotion between the toes.
    Examine your feet each day
    • Check out the whole foot to look for abnormalities.
    • Look out for cracked skin.
    • Check for blister, scratches, sore, or cuts.
    • Look for redness and check for tenderness or increased warmth in certain areas of your feet.
    • If you find a blister or sore on your foot do not pop it. Put a bandage on it and wear different shoes.
    Take care of your toenails
    • Trim your toenails after bathing, when the toenails are soft.
    • Cut toenails straight across. Smooth the toenail with and emery board.
    • Avoid cutting into the corners of the toes.
    • If you don’t feel comfortable cutting your toenails then find a podiatrist (foot doctor) to cut them.
    Be careful when exercising
    • Exercise or walk in comfortable shoes.
    • If you have an open sores on your feet do not exercise.
    Protect your feet with shoes and socks
    • Never go barefoot. Wear shoes, or hard soled slippers or footwear.
    • Avoid footwear with high heels or pointed toes.
    • Avoid open toe or heel shoes to avoid potential infection due from injury. (ex. Sandals, and open –toed shoes)
    • When trying on new footwear wear the type of socks you usually wear.
    • Try to not to wear new shoes for more than 1 hour at a time.
    • Make sure you feel inside your shoes before putting them on to make sure there are no foreign objects or rough areas.
    • Avoid tight socks.
    • Wear natural-fiber socks (cotton, wool, or cotton-wool blend)
    • In different weather conditions wear shoes/boots that will protect your feet.
    • Make sure your shoes fit properly. If you have nerve damage look on to use the footwear test.

    If you have a personal trainer make sure that they know of your diabetic status and explain to them about what they and you need to be aware of to help prevent anything bad from happening.


  21. PROTEIN:

    Protein is essential in keeping cells working in a good order like when building muscle and bone. Protein containing foods are either incomplete or complete proteins. Incomplete proteins are called incomplete because they are missing one or more amino acid. Amino acids are building blocks for proteins. Incomplete proteins consist of beans, nuts, seeds, grain and found in some vegetables. Complete proteins are animal foods like poultry, eggs, meat, fish, and milk products like yogurt and cheese.

    Below is a list of protein requirements for different age groups:

    Infants- 10 grams a day
    Teenage boys- 52 grams a day
    Teenage girls- 46 grams a day
    Adult men- 56 grams a day
    Adult women- 46 grams a day

    An exception to this list is pregnant or lactating women which require 71 grams of protein a day. If you want to know more about maintaining your daily requirement of protein contact our nutritionist.


  22. KNEE LIGAMENT INJURY: (Mainly the ACL)

    There are four ligaments with the knee: (ACL) Anterior Cruciate Ligament, (PCL) Posterior Cruciate Ligament, (LCL) Lateral Collateral, and (MCL) Medial Collateral Ligament. ACL is the most common injury to the knee and usually ends athletes’ careers. The second common ligament injury is PCL. The ACL injuries can occur from twisting your knee, getting hit on the knee, straightening the knee too far, jumping, stopping suddenly when running, and suddenly shifting weight from one leg to the other. Sports associated with these injuries consist of soccer, football, basketball, and skiing.

    What a ligament injury feels like:
    • Pain, often sudden and severe.
    • A loud pop or snap during the injury.
    • Swelling.
    • A feeling of looseness in the joint.

    Treatment for ligament injuries:
    • Rest the knee. Avoid putting excess weight on your knee. You may need to use crutches for a time.
    • Ice your knee to reduce pain and swelling. Do it for 20-30 minutes every 3-4 hours for 2-3 days, or until the pain and swelling is gone.
    • Compress your knee. Use an elastic bandage, straps, or sleeves on your knee to control swelling.
    • Elevate your knee on a pillow when you’re sitting or lying down.
    • Wear a knee brace to stabilize the knee and protect it from further injury.
    • Take anti-inflammatory painkillers. Non-steroidal anti-inflammatory drugs, like Advil, Aleve, or Motrin, will help with pain and swelling. However, these drugs can have side effects and they should be used only occasionally, unless your doctor specifically says otherwise.
    • Practice stretching and strengthening exercises if your doctor recommends them.

    If you want to work out or exercise the correct way with out worrying about injuring yourself then contact Elite In-Home Personal Training we will make sure you are not a risk of injuring your knee ligaments.


  23. FIBROMYALGIA: (Exercising/Water)

    Fibromyalgia is the wide spread pain in the muscles and soft tissues above and below the waist on both sides of the body. Exercising helps reduce fibromyalgia pain by increasing the hearts pulse rate to allow more blood flow to the muscle. Running, walking, and actives that physically increase your heart rate help with reducing the pain. Also, stretching and strength training help control fibromyalgia pain and muscle tenderness. By exercising just 3 times a week will improve your life on many levels. Exercising can also relieve fatigue and depression. The best work out for fibromyalgia pain is water exercises (water aerobics). Doing water exercises 3 days out of the week for 60 minutes showed improvement in people who have fibromyalgia.

    Elite In-Home Personal Training has a trainer who has experience in teaching water aerobics so don’t hesitate in giving us a call to see what we can do for you. We guarantee results! And remember our mission is to incorporate fitness into your life style.

    “We can also be found on facebook!”


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