Sharon H. Petry, PFT,LMT

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Personal Fitness Services

Fitness... It's a moving experience!

Personal Training Sessions
Nutrition Coaching
Therapeutic Massage
(570) 664 - 1990

Let's Talk Nutrition!

During your workout sessions we will talk about good sensible healthy eating. I am not a dietitian and do not prescribe 'diets'. I counsel you in proper nutrition and changing bad eating habits to achieve and maintain a healthy weight. You can appear to be thin and still be "over-fat"

Start a Weight Loss Program ARE YOU FIT or FAT?
Source: The New Fit or Fat by Covert Bailey 1991. Houghton Mifflin, Boston, MA.
  • FIT people are fat-burners. Fat people are sugar-burners.
  • When FIT people eat sugar, they make glycogen. When fat people eat sugar, they make fat.
  • FIT people have lots of fat-burning enzymes. Fat people have few fat-burning enzymes.
  • FIT people eat more that fat people. Fat people diet frequently, which lowers metabolic rate.
  • FIT people use fuel efficiently. Fat people store fat efficiently.
  • FIT people "waste" energy in activities. Fat people "conserve" energy throughout the day.
  • FIT people have developed, lean, shapely muscles. Fat people have flabby, fatty muscles.
  • FIT people can be overweight & not overfat. Fat people can be overfat & not overweight.
  • Exercise decreases hunger in FIT people. Exercise triggers hunger in fat people.

Start a Weight Loss Program
What can being FIT NOT FAT do for you:
  • Improves self-esteem
  • Reduces risk of metabolic diseases
  • Reduces "wear and tear" on your joints
  • Improves glucose control
  • Aids digestion
  • Enhances work, recreation and sports participation and enjoyment
  • Decreases symptoms of depression and anxiety
  • Increases confidence and your sense of self-worth
The New "Food Pyramid" is now called MyPlate. Healthy Eating Food Pyramid

In 1992, the Department of Health and Human Services and the Department of Agriculture created the food pyramid. It recommended the number of servings of each food group a person should eat daily to stay healthy.

The food groups in the pyramid include: grains, vegetables, fruits, dairy, meat, and fats and oils. Today, more than two-thirds of Americans are overweight or obese. In 2005, the government, recognizing a potential health crisis, issued new, tougher guidelines on how to get—and stay—healthy and fit.

Here are the highlights:
FRUITS AND VEGETABLES: Five servings of fruits and vegetables a day—the old recommendation—are no longer enough to maintain good nutrition and prevent disease. The new goal is nine servings a day: four half-cup servings of fruit per day and five of vegetables or legumes, such as beans, peas and lentils.

WHOLE GRAINS: Look for whole kernels of wheat or other grains in your bread and cereals. Whole-grain goods are packed with more nutrients than white bagels, bread, cakes or muffins made from refined flours.

EXERCISE: Get up and get moving! The new guidelines say people should exercise for at least 30 minutes most days of the week.

What to Avoid:
SODIUM: For the first time, the government recommends a target for salt intake: no more than 1 teaspoon of salt a day. Too much salt can cause high blood pressure.

FATS: Fat should make up 35% or less of your daily calorie intake. Try to avoid eating trans fats (found in processed foods). These types of fat are often listed as “partially hydrogenated” oils in the list of ingredients.

SUGAR: It’s hard to remove sugar from your diet, but you can certainly cut down the amount you eat. Soda is loaded with sugar. The guidelines suggest that in addition to cutting back on sweet sodas, people should opt for low-fat milk, water, or any other beverage that’s low in sugar.

Taken together, the new pyramid says “balanced diet” loud and clear! There’s room for a few treats if you make up for it in the fresh-foods departments. The goal is a leaner, healthier you, me and, especially, kids.

    A few comments:
  • Use the MyPlate Pyramid every day to help you eat.
  • The amount of food that counts as one serving is listed above. If you eat a larger portion, you must count it as more than one serving. A dinner portion of spaghetti would count as two or three servings of grains.
  • No specific fat amount is suggested....Meaning... use it sparingly.
  • The new MyPlate Pyramid suggests drinking eight cups of water a day and taking daily calcium, vitamin D and vitamin B-12 supplements.
  • The large section of the plate labeled “protein” can be confusing because it does not clarify that grains and dairy are also important sources of protein. Be aware that most Americans eat more protein than they need.

To read more: go to

Got questions about a healthy weight, healthy eating or anything about nutrition and food?
Click here to Ask Joanne Larsen, registered dietitian and nutrition therapist.
(A website I highly recommend)

Click Here to Complete a Health and Wellness Profile

Doing activity that requires moderate effort is safe for most people. But if you have a chronic health condition such as heart disease, arthritis, diabetes, or other symptoms be sure to talk with your doctor about the types and amounts of physical activity that are right for you.

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