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This 93-year-old has a message for us: “A beach body at 90 is no longer a dream”

4 Apr

I created a strength building class format for 55 – 99 yr old Fitzees 3 years ago. Today, my classes are packed! I believe in the human mind and body! We are more capable than we think and my students at ANY age, LOVE to be pushed a little! This blog is so encouraging! EjnoyErnestine-Shepherd+74+year+old+body+builder

Ms. Ernestine…. 74 years Old!

TED Blog

Charles-Eugster

Charles Eugster may be 93, but he has no less spring in his step than he did as a young man. In this talk from TEDxZurich, he brings us a powerful statistic: 92% of Americans over the age of 65 have one or more chronic diseases. While many clearly cannot be avoided, Eugster points out that inactivity is to blame for many of the diseases those who have lived long lives endure.

During the golden years, people retire and tend to slow down  — and yet there is a connection between work and one’s physical and mental health. But life doesn’t need to finish after retirement, which Eugster calls “voluntary or involuntary unemployment for up to 30 years.” That’s why Eugster has taken up rowing. And weightlifting. Watch this TEDxTalk about the factors for successful aging from a formidable speaker, who urges us to “break off the shackles of convention!”

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Super Bowl XLVII Fun, Healthy and Gluten Free Party Food!

29 Jan

20121002 Erika Ervin Logo RED on White

Don't freak out at Super Bowl!

So, as Sunday, February 3rd approaches, you are dreading all the temptations that will be in front of you lurking at every table.  You are already hearing the voice in your head, “it’s okay to cheat one day… It’s the Super Bowl!”  You might even be fighting with yourself because you know that one day of temptation and failure could spiral out of control and leave you with a defeated attitude and of course, you don’t want this but you know that it may very well happen.  Am I right?  Take a deep breath, and don’t freak out, I have your solution!

Here is the plan.  I am going to create for you, a Super Bowl menu that your husband and guests won’t even know is healthy. On top of that, it will be portable so,  if you are not hosting you can simply take it with you as a special treat for the host of the party.  All I ask from you is that you ‘like’ my business Facebook page and I will PERSONALLY email you my Fun and Healthy Super menu.

First, my four tips for successfully making it through Super Bowl Sunday….

1.  write this on a piece of paper and put in your pocket….  ‘The average person will burn between 80 to 140 calories per mile walked’  on the back of the paper write, ‘There are 300-600 calories in 5 Buffalo Wings’  This is NOT worth it!

2.  Stay away from alcoholic beverages.  Does this sound like a big joke to you?  Then do this one tip and it will cut back on your calories and sugars…  *drink 16 ounces of water (regular,  flavored (no sugar) or sparkling water) between each glass of beer/wine/liquor.

3.  Don’t be afraid to say “no, thank you.”  You don’t need to give your host an excuse.  You simply say, “no, but thank you.” and then  change the subject. OR,  Flat out tell people, ” I’m committed to my resolution.”  when people hear that, they hone in on your emotion words, ‘commit and resolution’ and people respect that.  You might even strike up a New Year’s Resolution conversation and inspire them to keep on track!   Did you know it’s that easy to help people with out them even know you are helping them.  Our dedication and words have so much power.

4. Stuff your face with veggies and fruits.  All at one time… well one sitting, maybe even before the party starts.  The fiber will keep you feeling fuller for longer and more satisfied!

What’s next???  Get Your Party Menu!

  • like my blog because you think I’m cool and have great ideas
  • Share this blog on with your friends and social media sites so they have the opportunity to receive the free menu and tips to stay on track
  • ‘like’ my Facebook page..  www.facebook.com/yourfitnessgirl
  • Once you ‘like’ the page, simply message me your email and BOOM!  a fantastic and sneaky healthy Super Bowl Menu

Ultimate 10 Minute Workout!

26 Nov

It’s easy to remember and you can do it anywhere! Even in public if you so choose.

10 sumo or traditional burpies every minute for 10 minutes. That’s it. Give it a go and tell me what you think!
Keep in mind, this workout is not for everybody and CAN be modified, just ‘like’ me on Facebook or comment below!
Be sure and subscribe so you will get automatic emails when I publish workouts like this!

This idea is a variation of a workout given to me by my Brother in Law, Brent.  TY Brent!

I’m REALLY Ready!

15 Nov

Image

It just hit me like a ton of weight plates!!  I’m am really ready to grow my business not just ‘say’ that I want to grow it. This is exciting. I’m making changes to get me where I vision myself being in 5 years.

My Vision: “I see myself changing people’s perception of a healthy life and leading them to a happier life through my writing and public speaking”

Want to take my journey with me?   GROW with me!!

Where Do I Fit In? A Political Moderates Point of View

30 Oct

I’m actually still undecided.  I dislike both candidates equally but that doesn’t really matter.  They are simply pawns in their parties political games and potential gains.  So, the real question is, which PARTY do I vote for.  Does this description of my view hit home with any of you?  I’m republican…wait, I’m democrat, wait, I’m republican….I’m really on the fence.  What it comes down to is what is going to be best for my family for the next 4 years.

My Rant…..

I’m not Christian but I believe you should (Christian or Not) be able to pray when ever you want so long as you are not forcing your religion onto others.  I respect all religions.  My best friend is a hard core Christian conservative and we get along grand because we respect each others feelings and beliefs.

I don’t agree with abortion however, I don’t agree with telling a women what she can and can not do with her body.

I am all for gay marriage.  I want gays to be able to adopt children that have NO loving and caring homes.  Why should somebody’s sexual preference decide and perhaps deprive a young innocent child the opportunity for a happy and loving life?  There are plenty of heterosexual homes that are so twisted and causing permanent mental and physical damage to young children.  What makes anybody think this is better than a child being raised by a gay couple?  Because YOU think it’s not right because of what your religion tells you?  Don’t judge and don’t deprive any child their right to pursuit happiness and to live a life that is constructive to the strength of our community, our nation or world!

Now here comes the republican in me….

I believe in making people work for their money and stricter updates from these families on how they are actually spending my money…excuse me, OUR money.

We must create new jobs.  period.  If we raise taxes on small business owners or Obamacare pulls into full effect, we will see more job losses.  I don’t think people understand what Obamacare will do for businesses.  You know businesses, the entities that create jobs?  The exact jobs that give medical benefits.  Now, medical benefits is spiraling into shit for all that we need to get under control…how do we do that?  What I do know is that we won’t even have the resources to address the issue unless we stop throwing money away.

To achieve all of the public policy issues I feel so strongly about we need a balanced budget.  Continuing to give away money with out proper public record of it’s detailed use is not how that is going to happen.  I understand the concept of spending money to make money.  I don’t understand the concept of throwing away money to make money.

In order to prepare for a better future, we must live in the now.  If we do not do this, my children will not have a sound place to live.  That is unacceptable.  Well, maybe I just answered my own question.

I’m an not political and I know I am ignorant about a lot of this but as a Mommy, I need to see security in my Children’s’ future.  That is my most important job here on earth.  I don’t necessarily see one election securing their future but it is very important.

Obama scares the shit out of me because I question his competency, character and motives.  Romney scares the shit out of me because I question his character and the fact that he is so damn Christian.  I worry that an era of intolerance of religion and sexual orientation may begin and hate will increase as respect is lost for other beliefs.

I know this has nothing to do with fitness but as a Mommy and business owner of a fitness business this is all very very relevant to me and my family.  Please, give me your feedback.  Rather you are Republican or Democrat I want to hear your thoughts.  Maybe you can teach me a thing or two.  However, if you are disrespectful of other peoples’ beliefs, I will hunt you down and teach you a thing or two.

Exercising With Celiac Disease

10 Oct

Those that have Celiac Disease know that exercising is sometimes uncomfortable especially in times of Gluten ingestion.  But, did you know that you must exercise if you have Celiac Disease and there is a right and wrong way to do it.  You also need to be aware of certain modifications you should make.

I’m not gonna lie, as a Fitness professional with Celiac Disease there are times when I accidentally eat gluten and the last thing I want to do is get out of my bed much less exercise!  That is why I keep my muscles and bones strong through exercise and proper nutrition all the time especially when I’m not under attack by gluten.

Why  is Workout So Important With Celiac Disease?

  • You might get Fat when you go gluten free!!  Let’s assume that you are also eliminating gluten in your every day food and drink intake and you are feeling much better.  A big reason why you are feeling better is because your body is now absorbing nutrients and calories that it did not when you were eating Gluten.  So now CAUTION, your body will also start to put on weight because of this reason!  Calories are being utilized, hurray…..but the weight loss stops because now, your calories are being absorbed!
  • A lot of the processed Gluten free foods have other additives to take the place of gluten such as sugars and salts which adds calories on top of the better absorption of the calories that you are now consuming.  Sugars are stored as fat when not utilized by your body and salt creates water retention.  Oh snap!!
  • Exercise will help get you into that healthy mindset.  Exercise will put you in a better mood which will help you make better decisions in life and in food choices!  Maybe you will reach for the apple for snack instead of the GF pretzels.
  • Let’s not forget about the possible years of undiagnosed Celiac Disease and the years of malnutrition!  Since your body was not absorbing food properly, your new diet allows your body to repair and rebuild.  Exercise will help your skeletal and muscular system repair more quickly making you stronger and less likely to get other illnesses that come along with malnutrition.

Exercise Info and Tips For Celiacs

  • Let’s define exercise: Any bodily activity that enhances or maintains physical fitness.  Let’s say you are sedentary and you do not do a lick of exercise.  You may find that even working in the garden or walking down the street enhances your physical fitness.  Everybody’s exercise medium and intensity is different so I’m not saying you need to get up and go for a 30 minute run!  This leads into my next point…
  • Do what you like!  If you don’t like the activity you are doing, you will be less likely to do it well and do it the next day and the next etc….
  • A major problem!!!  Be AWARE, if you have had years of undiagnosed Celiac (or miss diagnosed more likely the situation!) then osteoporosis is a major concern.  This is a condition where your bones become brittle (less dense) and can easily break.  If you have Osteoporosis, start with activity that is non impact such as biking and swimming.  Slowly move into activities with more impact.  These higher impact activities will greatly aid in repairing and/or preventing Osteoporosis!

Here is your prescription:  Along with a clean diet of unprocessed foods, exercise 30 minutes a day 5-7 days a week.  Take everything above into consideration when creating your plan for a more active life.  As always, you are welcome to contact me via email or Facebook and I would love to help you!

We all have our ‘woe is me’ moments with Celiac Disease because it is so hard to avoid gluten these days but think of this disease as an opportunity.  An opportunity for you to be healthy.  Now, eating better is not something you should try, it’s something you HAVE to do or else you will get sick.  Exercising is a MUST for repairing your body and living a healthy life with this disease.
With Celiac Disease proper foods and exercise is no longer a luxury, it’s a necessity.  You have to do it so seize the opportunity to be in the best shape of your life!

Please follow my blog for automatic updates and new info on Celiac Disease, nutrition and fitness.  Also, check out my Gluten Free Chicken and Dumpling recipe!  It’s amazing!!!

Discipline – The Golden Rule for Change. Step 1

4 Sep

Discipline – The Golden Rule for Change. Step 1.

Sometimes kicking your own but is done in your mind. Check out the Golden Rule for making a change in your life… My newest blog. Thank you for reading! Be sure to follow for updates to all my future published blogs.