Individual Services

Nutrition

Education

Knowing the basics about nutrition and digestion helps you to better appreciate the importance of healthy eating. But, you probably don't have the time to get to a library to read a few chapters of the most current nutrition text. I’ll explain everything from how your body uses the foods that you eat to the government’s food labeling requirements.

Organization, Meal Planning & Preparation

Learn how to set yourself up for success by planning your meals for the week, and preparing what you can ahead of time so that when it comes to sticking to the plan, it’s easy.

Pantry Make-Over

You can’t sabotage your healthy eating with food that isn’t around. You’ll purge your pantry of those items that may be keeping you stuck.

Grocery Shopping

Overhauling your nutrition plan does not mean starving yourself. Read labels and learn what foods pack in hidden calories and fat. Choose lightened-up versions or pick certain foods you can live without. Mostly, learn to celebrate food choices that taste good and make you feel good. We can help you develop a custom grocery list to support your new lifestyle.

Healthy Cooking

Learn how to take your favorite recipes and “healthy them up”. When you reduce much of the fat and calories from a dish, you need to increase the flavor. Learn how to enjoy your new way of eating which includes correct portion sizes and proper ratios of fruits and vegetables, meats, cheeses and dressings.

Ordering at Restaurants

It is possible to make nutritious choices at restaurants. By paying attention to your choices you can make the most of your dining out experience. Making good choices when you are eating out will help you maintain a healthy diet. Knowing what types of menu items are healthier than others can help limit temptation & keep you on the right track. Also, learn the secret words on the menu that signal calorie laden choices.

Food Journal Review & Coaching

You think you’re eating well, but are you really? By monitoring your own food intake, it reduces the amount of mindless eating that you may be accustomed to, such as: eating in front of the television, or eating your children’s leftovers. Where are those hidden calorie sink holes that you may not notice? We will be monitoring your journal, and working with you to make the healthiest choices possible.

Wellness Coaching

Wellness Vision & Goal Setting

You can’t accomplish goals that you haven’t created. Oftentimes, when we create goals, either they are so large that it’s overwhelming (“I want to lose 100 lbs!”), or so elusive that we don’t know when we’ve accomplished it (“This year, I’m going to get fit”). We start with a wellness vision. A wellness vision is a vision that you have in your head of what you want to accomplish within a 3-6 month timeframe: How do you feel? How do you look? When you think about what you’ve done/eaten during the day, what does that look like? With a clearly defined wellness vision, we can then create goals that will support that vision; Goals that aren’t elusive or so daunting that you can’t possibly think that you can finish. We will create goals that are specific, measurable, and gradual so that you know exactly how close you are to accomplishing them.

Check-In Sessions

During our check-in sessions, you will report in on your accomplishments for the week. We’ll investigate any areas that didn’t go smoothly, and together, figure out how to bust through those obstacles that are standing in your way.

Personal Training

Body Composition Measurement w/Report

You can’t know if you have made progress on your goals unless you know where you started. With the body composition measurement report, you will know how much muscle and fat you have, how many calories you should be eating to maintain, lose or gain weight, and how high your heart rate should be during exercise. Also, since weight is so elusive, as you progress we’ll be able to tell if you are losing fat, (hopefully not) muscle, or just shifting your body composition by losing fat and gaining muscle.

Bodybugg Weight Management Program

Anyone who is serious about losing weight or eating better needs this tool. We at Total Health by Elizabeth have dedicated our careers to helping people be more successful. Over the years we have seen people struggle with weight management issues brought on by stress and not having control in their own lives. As a result, we are proud to offer you the state-of-the-art personal training system developed by The Apex Fitness Group and Body Media. The bodybugg is the magic bullet that will make you successful with your goals.

Private Personal Training Sessions

If you lose weight without strength training, you may be losing up to 75% as muscle. Muscle burns more calories than fat, therefore you want to build muscle in order to change your body composition. Since nothing worth having comes easy, be prepared to be pushed to your limits, and feel proud that you were able to succeed.

Program Design & Knowledge Transfer

When you are ready to do it on your own, learn the method behind the madness. You already know correct form of each of your exercises. Now learn how to do them on your own, and design a strength training program that will never leave you bored when you’re working out be it at the gym or at your home.

Resources

Manual

The Nutrition & Exercise Reference Manual is an easy-to-read, no-nonsense approach to the physiological aspects of nutrition, fitness and weight-management. It covers 12 of the most important topics to enhance your training program, nutrition or weight-management goals:
Chapters - Table of Contents

Basic Physiology
Digestion
Protein
Carbohydrate
Fat
Aerobic Exercise
Anaerobic Exercise
Vitamins
Minerals
Weight-Training
Stress
The Danger Zone

Exercise/Nutrition Log

A workout log is an indispensable tool for both serious fitness enthusiasts and casual exercisers alike. Although it may seem as if only serious trainees should be interested in such a log, even casual trainee can get a lot out of the data in a workout log. Besides helping you to feel motivated about exercise, a workout log is an immensely practical way to see what works and what doesn't, and how far you've come.

Group Services

Wellness Education Seminars

What is Wellness

We are seeing a trend towards seeking out a balanced and healthy life. Because living a happy full life is not an all or nothing approach, we need to figure out where that balance lies for each of us. Before we set out to achieve optimal wellness, we need to define what it is that we’re in search of.

Goal Setting

How is it that some people can set a goal & achieve it, while others struggle? It’s not a lack of motivation. Learn how to set goals & structure them so that you can be successful in your goals too.

Planning for Success

Success isn’t something that just “happens”. Success takes careful planning & strategic goal setting. Learn the techniques that are going to make you successful in your goals for better health, and may just carry over into other areas of your life!

Weight Management

There is a simple reason why 95% of dieters regain their weight. You see, keeping fat off your body requires a whole different set of skills than simply losing weight. No matter how much weight you lose, without mastering these skills, you are bound to slip back into old habits and regain the weight. So, how do you learn these skills? Here's where we begin.

Mindful choices

Have you ever opened a bag of chips only to find a few minutes later that they’re gone, and you couldn’t even remember what they tasted like? Or driven home & not remembered anything from the trip? Mindfulness is awareness of one's thoughts, actions or motivations. Although mindfulness has its origins in Buddhism, is attracting increasing interest among western clinical psychologists and psychiatrists as a non-pharmacological means of dealing with stress and anxiety.

Beginning Nutrition

You think you eat pretty healthy, but do you really? Today there are so many food choices available to us that we often eat for enjoyment, but before we did that, we thought about food as fuel. Learn what macro & micronutrients do for your body & how they affect your performance at work & at play.

Dining Out on a Calorie Budget

It’s a proven fact that those folks who travel often have a hard time maintaining their weight; but it doesn’t have to be that way. Learn some techniques to help you keep your calorie costs low when you’re eating out at a restaurant.

Emotional eating

Sometimes the strongest cravings for food happen when you're at your weakest point emotionally. Many people turn to food for comfort — consciously or unconsciously — when they're facing a difficult problem or looking to keep themselves occupied. Learn some strategies for getting through those weak times.

Stress Management

Stress is the "wear and tear" our bodies experience as we adjust to our continually changing environment; it has physical and emotional effects on us and can create positive or negative feelings. We can’t escape stress, but often we can reduce the harmful effects by learning how to manage it.

Sleep Better

From having occasional difficulty sleeping to insomnia, there is a lot you can do to get a better night's sleep, feel refreshed when you awake, and remain alert throughout the day. It's called "sleep hygiene" and refers to those practices, habits, and environmental factors that are critically important for sound sleep. And most of it is under your control.

Incorporating activity into your day

Before you use the excuse that you're too busy to schedule exercise into your daily grind, reconsider. Incorporating physical activity into your daily routine not as hard as you think it is.

Strength Training

Strength training is vitally important to maintaining a healthy body as we age. Learn why it’s important, and how to do it safely.