Archive for category Health

Elisa Holguin, Success Story

HeadshotBeforeAfter

Many people are inspired to get in shape by pictures of magazine models or celebrities and their super physiques, but sometimes inspiration comes from something more personal and serious. This was the case for one of EP Fitness’s inspiring members, Elisa Holguin.

In 2010, native El Pasoan, Elisa found herself in the ER and the diagnosis was grim. Never thinking anything can hurt her, Elisa was diagnosed with Diabetes, high blood pressure, and high cholesterol and was told she would have to begin medication. Not wanting to be insulin dependent at the age of 40, Elisa made a decision that day. A week after her birthday, she decided to change her lifestyle beginning with her diet.

Elisa immediately began monitoring her nutritional intake, she cut fats, processed foods and carbohydrates. Right off the bat she began to see a change, she lost 15 lbs on nutritional changes alone. Elisa then sought out support of places like the El Paso Diabetes Association and researched books on on the subject. Elisa found that there are so many healthy replacements for the foods she used to love like flour tortillas. It has been a little easier to make nutritional sacrifices and finds solace in new favorite snacks like popcorn and flavored water drinks that have no sugars/calories. While the substitutes for breads, pasta and cakes are a little more pricey, in her eyes they are definitely worth it. Again, Elisa stresses that it is all about just making the conscious decision of what you are eating.

After a few months and with her nutrition in check, she decided to begin exercising and joined EP Fitness. Elisa said that she chose EP fitness because of its convenient location and the corporate discount she received through her company. She felt that EP Fitness was a more friendly environment for everyday people interested in health and working out rather than a type of gym where people go to show off and hang out, which was important to her.

Elisa started off slowly with 30 minutes of cardio and 30 minutes of weights, then steadily increasing the intensity, speed and time as she progressed. Elisa admitted it was hard at first and was very tired but staying consistent and working out 4 days a week helped her from being sore.

Now Elisa feels that she is comfortable enough with her endurance level that she is now branching out and joining some group fitness classes at EP Fitness. “I am very competitive” she says, and feels that working alongside other members in a class setting will help motivate her workouts. She recently joined the EP Fitness Interstate’s Boot Camp group fitness class and it has definitely increased the intensity. Despite having knee problems she says that staying consistent with working out keeps them from becoming sore.

Elisa is now free of medication and has dropped four dress sizes. Finding her new lease on life, she is able to enjoy the activities like zip-lining and repelling that the weight had prevented her from attempting. Additionally, she had always enjoyed hiking and now looks forward to doing more of that as well. She added that one day when she is older she may need medications but she is determined to do all that she can to prevent it now and enjoy her health as long as she can.

Now Elisa feels very strongly about getting in shape and controlling her diet because of all the benefits she has experienced. In addition to being medication free and all her vitals in check, she felt a change in mood and outlook on life, a new vitality. She really wanted to make sure that other people see this story and find the same happier and healthier lifestyle she is now enjoying.

Elisa recommends to anyone finding themselves in her position two years ago, “just start off slow and make conscious [food] decisions, just put your mind to it” and a healthy diet “controls so much overall.”

FullBodyBeforeAfter

, , , ,

1 Comment

Healthy Tips for Restaurant Outings

group of friends

It is difficult to eat healthy with all the awesomely delicious restaurants out there so here are some tips to help keep you on the straight and narrow.

1. Skip the complimentary bread

2 Drink water not alcohol , soda or other sugary drinks

3. Order sauces and salad dressings on the side and ad to food sparingly

4. When eating pizza, order a thin crust instead of deep-dish and hand tossed thick crusts

5. When eating pasta ask for a lunch portion and order red sauces without meat

6. For Mexican food, choose corn instead of flour for less calories and more fiber, also swap rice for veggies whenever possible

7. Steaks, order lean pieces 3 oz. think the size of a deck of cards or bar of soap for example

Practicing all these tips should help cut calories the next time you dine out. In addition to these tips, ask for a “to go” box when your meal arrives and portion half of your entreé into the box before you start eating. You’ll cut calories and save money when you eat the other half of your dinner the next day.

, , , , , ,

Leave a comment

Home Sprouts

Sprout Salad
Sprouts are good for you. They add to your raw food intake with lots of Vitamins, A, B and C with other benefits as well. What is great is that they only take 3-7 days to grow and require no soil or sun. They only need just a little bit of your time daily otherwise it is as easy as “just add water”. Read the rest of this entry »

, ,

Leave a comment

Yogurt in Disguise

Commonly know as THE healthy desert to substitute for ice cream, it would seem weird to substitute yogurt in cooking especially for salty foods, but it can be pretty tasty and the health benefits are worth the try. Dips are traditional in many middle eastern cuisines, labneh, tzatziki, and mast-o-khiar are types of strained yogurt accented with different herbs.

Here are 5 substitutions that could work for you. Use low-fat or non-fat plain yogurt for great results. Use Greek yogurt for a higher protein content, less sodium and carbs to boost the nutrition level while cutting back on all the fat and calories that mayo, sour cream, heavy cream, or cream cheese have. Read the rest of this entry »

, , , , ,

Leave a comment

Weight Creeping Up on You?

WeightCreep by epfitness.com

Last Week, the New England Journal of Medicine published findings on a long term weight gain study, people were monitored and they found that the participants gained an average of 3.35 pounds over a 4 year period and 16.8 pounds over 20 years. Lifestyle and diet changes were scrutinized.

Read the rest of this entry »

, , , ,

1 Comment

Welcome To Our Blog

youcan by epfitness.com

We would like to thank you for stopping by. We know you have a busy schedule, who doesn’t right!? So we’re glad you are here reading this.

Our mission for this blog is to post relevant, inspirational content as well as a forum for questions and concerns to help you on your fitness journey. We hope you find it informative and entertaining.

Please drop by and don’t be afraid to comment.

Thanks for reading. Cheers!

, ,

2 Comments