Weekly Weigh In

My plateau is broken!  Here’s the scoop!

Beginning Weight:  315 pounds

Today’s Weight:  197 pounds

Total Pounds Lost: 118!!!!

Check out how you can start your own success story today!  www.picturemenow.tsfl.com

 

 

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SPECIAL OFFER – DON’T MISS OUT!

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This offer is valid through July 6, 2008.

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Weekend Tips

Why do you overeat?

Take a look at these cues and see if you fall into these traps:

• Society dictates value – the biggest bang for your buck, more for your money which trickles down to what constitutes appropriate portion sizes
• Now thin about the colors, embedded scents, and promotional language used in food packaging
• What about the distracting effects of TV viewing during meals.

These are only a few triggers that invite us to overeat.  What are your triggers?  If we can better understand what our triggers are and what our bodies REALLY need to sustain optimal health we can fight our battle successfully.

Post your tips, strategies, triggers and how you deal with them.  Let’s work together to win this battle!

For more information visit:  http://www.picturemenow.tsfl.com/client/index.asp

Socializing With Success

…Continued From Yesterday

4) Get the support of your family and friends.  If you are going to an event with many people that you haven’t seen for awhile…you are going to dazzle them with your great success and new healthy look!!  Ask them to help you stay on course, and you may even get some of your friends and family to join you!!

5) Keep a positive attitude and remember that your goal is not only to lose weight but to gain health. Your continued positive self-talk will empower you to successfully get through the holiday/gathering.  Fattening unhealthy foods are going to keep you from reaching your goal so be strong and stay away!

6) Take advantage of the festive feelings and get some extra exercise in!  Take a walk or bike ride.  Activities will boost your mood and cut your appetite

Visit:  http://www.picturemenow.tsfl.com/client/index.asp

Socializing Strategies

Whenever you have a social gathering coming up, it may cause you some stress and concern while you are on your program.

No need to stress, follow these helpful tips to make your visit a healthy and fun one.

1) The best defense is a great offense!  Be prepared and have a plan.  Think ahead for all possible situations that you may be placed in, and make sure that you have your meal replacements with you.

2) Don’t leave your meal replacements at home.  During a trip, it may not always be possible to continue the five and one.  It may be easier for you to do a maintenance type program…3 medifast products around a healthy lunch and dinner. 

3) Have fun celebrating without gaining.  Again… utilize as many Medifast meal replacements as you can and make healthy choices throughout the day.

Stay tuned for more info and tips this week!

Visit:  http://www.picturemenow.tsfl.com/client/index.asp

Socializing Tips

 

More Tips For You!

7) Bring healthy foods that you and others will enjoy.

Remember that travel, stress, change in time zones, and change from your normal activity may cause your weight loss to slow down.  Do not get discouraged if you do not lose weight during this time.  Rejoice that you did not gain weight!

Visit:  http://www.picturemenow.tsfl.com/client/index.asp

 

Monday Weigh In

Hello!

Well, I’ve hit a plateau but that’s OK.  It goes with the territory as you get closer to your goal weight!

Here’s the stats:

Beginning Weight:  315 pounds

Today’s Weight:  198 pounds

Total Weight Lost:  117 pounds

How Intense Are You?

 

 

EXERCISE INTENSITY LEVELS

 

 

Use this information to determine the appropriate level for you.

There are three levels of exercise intensity: low intensity, medium intensity,

and high intensity. The intensity level of exercise determines your stage of

exercise, and the amount of calories you burn each time. Identifying the

appropriate exercise intensity level will help you determine the type of

exercises you should perform.

Low Intensity :

For

 

beginners; those with a heart condition; those weighing over 250

pounds; or those new to Take Shape For Life

To exercise at a low intensity level, your target heart rate should be 50–65

percent of your maximum heart rate. To calculate your maximum heart

rate, subtract your age from 220. For example, if you are 30 years old, your

maximum heart rate is 190 (220 – 30 = 190). If you choose to exercise at

50 percent of your maximum heart rate, your target heart rate would be

95 heartbeats per minute (0.50 x 190 = 95). If you choose to exercise at 65

percent of your maximum heart rate, your target heart rate would be 124

heartbeats per minute (0.65 x 190 = 124).

 

 

More On Exercise

TARGET HEART RATE

Target heart rate is 50–85 percent of your maximum heart rate. Exercising

within your target heart rate zone allows you to maximize your cardiorespiratory

fitness level. For example, if your maximum heart rate is 190,

then the lower-end of your target heart rate zone is 95 heartbeats per

minute (0.50 x 190 = 95).

If you are just starting an exercise program, or if you have a heart condition,

your physician may recommend you begin exercising at 50–60

percent of your maximum heart rate. If you have been active, and do not

have a heart condition, exercising at 60–65 percent of your maximum

heart rate may be a good place to begin. Once the target heart rate you

choose becomes too easy for you, incrementally increase your target heart

rate to the upper-end (85 percent) of your target heart rate zone

(0.85 x 190 = 162 heartbeats per minute).

Determining your target heart rate requires periodic measuring. The best

way to measure your heart rate is to purchase a heart rate monitor. The

price of a good heart rate monitor can range from $30 – $100, but is worth

the investment. They can be found at most sporting goods stores.

 

Exercise Tips

 

  

There are three types of exercise we recommend for optimal health:

1)

 

aerobic exercise, 2) strength training, and 3) lifestyle exercise.

 

Aerobic Exercise

Aerobic exercise helps strengthen your heart and lungs. Factors that

affect aerobic exercise include how often you perform aerobic activity,

the amount of time you spend at each session and the intensity (or

percentage) of your maximum heart rate. Perform aerobic exercise:

* 3–5 times per week

* 20–60 minutes each time

* at 60–85 percent of your maximum heart rate, OR

* at 50–60 percent of your maximum heart rate if you are just starting an

exercise program or have a heart condition

At first, 3 times per week, for 20 minutes, at 60 percent of your heart rate

may be enough activity for you. As your conditioning improves, increase

the number of days per week, and the time and intensity of your exercise.

MAXIMUM HEART RATE

A person’s heart rate is the measure of heartbeats per minute. Your maximum

heart rate is the heart rate you should reach when exercising at a

maximal exertion level. To calculate your maximum heart rate, subtract

your age from 220. For example, if you are 30 years old, your maximum

heart rate is 190:

(220 – 30 = 190)

 

 

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