HomeBodies
Personal Trainer

Shirlee has been a dancer since the age of 3 and is driven by her passion for dance, movement, fitness, health, and energy.

Shirlee earned her Bachelor of Arts Degree in Dance from the State University of New York at Buffalo, and is trained in all styles of dance with a concentration in Ballet, Jazz, and Modern.

 After settling down from auditioning and performing, Shirlee decided to take her love and knowledge of movement and the body to a new level. She became an American College of Sports Medicine (ACSM) certified personal trainer.  
 
The desire to be as functional and well-rounded as possible led to Shirlee's training style, which incorporates everything from strength, power, flexibility, plyometrics, bodyweight exercises and even dance inspired movements.

She is dedicated to providing individualized, goal-driven  programs and looks forward to helping clients become happy and healthy inside and out.


See all of Our Certified

Personal Trainers.  

July 2014



We appreciate the support you show us by reading our monthly newsletter, and hope you continue to reap the benefits.

Protein powders are one of the most helpful resources for convenient weight loss and good nutrition. Protein shakes can lead to a healthy loss of fat and are helpful in building lean muscle.

 


Believe it or not, it's been over 25 years that HomeBodies has been providing personal training services for people in New York City and Westchester county!

And, we look forward to serving you for another 25 years!
The Health Benefits of Protein Powders

 

Protein shakes are easy to make and can incorporate other nutritious and delicious ingredients to make a tasty, energizing drink. There are many other benefits associated with protein powder as well.

 


Appetite Suppressant

Protein is one of the key components to feeling full and satisfied. Protein powders are obviously going to be a great source of protein. A protein-rich breakfast is one of the best ways to ward off feeling hungry and snacking before lunch or overeating at lunch.

A protein powder shake is a fast and easy way to achieve a high-protein meal in the morning, much faster than cooking breakfast and much better for you than stopping for a fast food breakfast. Many people find that they do not have much of an appetite when they wake up, and a shake is a great alternative. If your goal is to lose weight, skipping breakfast is definitely not how you do it - instead, try using protein powder to keep you satisfied until it is time for a healthy lunch.

Stay Lean and Healthy

Recent studies have shown that a mineral or nutrient-fortified meal replacement is one of the best ways to maintain a healthy weight. Whether you want to lose weight or seek to stay at your current weight, protein powder is a safe and effective way to do so. Protein powder is one of the safest meal replacements and, again, a protein shake is an incredibly convenient meal option anytime.....breakfast, lunch or dinner.  If you don't have time to make something healthy, fix yourself a nutritious shake instead of grabbing bad choices.  

About Whey Protein

Whey protein is one of the most popular protein powders, but its purpose is really workout recovery. It absorbs very quickly and makes you feel energized almost immediately, much like high-carbohydrate foods do. It is not nearly as satiating as plant-based protein powders and thus not as effective for weight loss. It also cannot be consumed by anyone with dairy-sensitivities.

Whey protein does have its benefits, though. It is great for building muscle and developing your physique. Consuming a whey protein shake after any workout will help to repair any micro-tears that your muscles developed during physical activity. A shake digests much more quickly than solid food, so it gets to work fast. Most whey protein powders are also fortified with amino acids and amino acid chains, which give it some added nutritional value. Add more nutritional value to your shakes with ingredients like spinach or kale (you won't even taste it!), fresh coconut, cacao and fresh organic fruits.

Other Protein Powders

The best protein powders for weight loss or maintaining your weight are going to be plant-based. Look for rice, chia, pea, chlorella, cranberry or a combination of these. If you choose to go the animal-based route, you should consider de-fatted beef that is GMO and hormone-free. If you are trying to build muscle or sculpt your body, then choose whey protein and drink your shakes immediately after your workout. Soy protein can be a good option as well unless you are soy-intolerant. The same goes for egg protein.

Stay away from powders with lots of preservatives and sweeteners, regardless of your intention. Instead sweeten your protein shakes with fresh organic berries or fruit. If you do want a sweetened protein powder, look for one with natural sweeteners like stevia or monk fruit. Artificial preservatives and sweeteners can quickly make your protein shakes unhealthy and take away from the benefits.

Choosing A Protein Powder

There are an array of protein powder options on the market today. Choose your powder based on your goals. The best powders will contain 20 to 25 grams of protein per serving. Those seeking to lose significant weight, athletes and people recovering from surgeries or injury should increase their daily protein consumption by 10 to 20 percent for the best results. You also want a powder with other nutrients as well like fiber, vitamins, minerals and antioxidants to get the most out of your shakes and truly make them into meal replacements.
This Month's Healthy Recipe
from our Dietitian, Lauren

A little disappointed we took away your go-to breakfast cereal or your favorite bacon, egg and cheese on a bagel to kick off the day? Try these breakfast bars or oatmeal recipe for a powerful start to your week instead. Store the oatmeal in your refrigerator for a ready-to-go breakfast.

Nutty Seedy Energy Bars
(courtesy of Live Laugh Eat)

Ingredients:

1 cup medjool dates, chopped and pitted
2/3 cup almond butter
1 T maple syrup
splash of water
pinch of salt
1/4 cup sunflower seeds
1/4 cup pepitas
1 T chia seeds
2 T flax seeds
2/3 cup chopped nuts
1/4 cup dried cranberries
1/3 cup sweetened coconut flakes

Preheat oven to 275 degrees F. Toast nuts and seeds for 5-10 min. Combine dates, almond butter, maple syrup, salt and a splash of water in a small pot and heat on low heat. Stir until the mixture becomes a paste. Mix in toasted nuts and seeds, dried cranberries and coconut flakes. Pour mixture into a shallow pan or cookie sheet, lined with parchment paper. Press down until mixture is evenly packed down. Refrigerate for 20 minutes. Cut and serve. **Blot bars with a paper towel as the oil from the almond butter may seep out.

Coconut Almond Granola
(courtesy of Kath Younger at Katheats.com)

Ingredients:

2 cups rolled oats (thick cut or old-fashioned rolled oats)
1/2 cup almonds
1/2 cup unsweetened coconut
2 Tbsp honey
2 Tbsp canola oil
1 Tbsp brown sugar
1 tsp vanilla

Preheat oven to 300 degrees F. heat honey until thin, add other coatings and mix well. Add coconut, almonds, and oats and stir to coat honey well. Spread onto a well-greased nonstick cookie sheet and bake mixture for 15 minutes. Stir again, bake for another 5 minutes and then stir. Bake for another 2-7 until golden brown.

Review Your Current Training Program

Please let me, or your personal trainer, know if you would like to review your current exercise program.

Please call us at 212-586-7160 if we can be of any additional assistance in helping you achieve your health and wellness goals.

 


Sincerely,

 

Elizabeth Crutchfield
Homebodies