Forgive Yourself – It Does Your Body Good!

Forgiving Yourself
In order to move forward on your weight-loss journey, you may find that you need to forgive yourself for the past. This may entail forgiving yourself for short-term mistakes, such as eating a hot fudge sundae or foregoing a workout. But you may also be faced with the “big picture” – forgiving yourself for the long-term habits that led you to be overweight and unfit in the first place.

What does it mean to forgive? Author Anne Lamott defines it as “giving up all hope of having had a different past.” After all, you can’t turn back the clock to skip the sundae, follow through with your workout, or change all the little and big things that brought you to where you are now. Forgiveness allows you to let go of the past and focus on what you can control: the present and the future.

Barefoot Exercising?

Take Off Your Shoes!
Walking barefoot is a great way to exercise your arches and toes, improve balance and shock absorption. It may even prevent injuries. Of course, the best place to do it is at home, but if you walk barefoot on sand or grass you can give your feet a great workout. Since the muscles in your feet are weak from shoe-wearing, start off with five or ten minute intervals. Gradually build up to 45 minutes a few times a week and your feet will be feeling great!

Weekly Weigh In

Happy Monday!

Here I am still holding strong but not giving up at 195. 

Something to think about…

Weight Loss the Second Time Around
If you’re overweight, then chances are you are no stranger to dieting. Perhaps you’ve never been able to stay on a weight loss plan for more than a few weeks – or even a few days. But maybe you’ve lost a significant amount of weight in the past - even reached your goal - before encountering a setback that caused you to regain some or all of the weight (or even more than you lost).

In that case, you may be struggling not only with losing weight but also with your feelings of regret or failure for not keeping the weight off the first time. You’ll have a better chance of succeeding for good this time if, instead of holding your past setbacks against yourself, you figure out what went wrong last time and make the necessary changes. As Margaret Thatcher once said, “You may have to fight a battle more than once to win.”

Getting Buff on a Budget

Target Those Triceps
No fancy exercise equipment at home to pump up your triceps? No sweat. All you need are a few simple chairs and you are good to go! Take 2 chairs and place them in a ‘v’ (the back of the chair legs should be together and the fronts angled a bit more than shoulder width). Bend knees with feet flat on the floor, place palms on the chair seats; slowly lift hips from the floor. Keep elbows pointing straight back and slowly lift and lower.

Make Family & Friends Part Of Your Success!

Staying Healthy with Family and Friends
Staying with friends and family can be tricky. You don’t want to offend anyone but you also want to make healthy food choices. You may be surprised to find out that you are not the only one who is making lifestyle changes.

Try to stick to your exercise routine, and get a family member or friend to join you. Ask for a walking tour of their neighborhood or hit some local walking trails. Offer to cook at least one meal; it’s a great way to thank your hosts for their hospitality and help stay on plan.

CREATING HEALTH IN AMERICA

 

Summer Treats!

Icy Delights
As the sun beats down, nothing beats a cold treat to help beat the heat! While ice cream is fine once in a while for those in the Maintenance Phase of the program, here are some other options that may be better for your waistline:

 

 

• For those in Maintenance, opt for low-fat or fat-free frozen yogurt or ice cream. Remember to enjoy a small or “kiddie” portion; just because something is lower in fat doesn’t mean it is necessarily lower in total calories.
• Freeze a Medifast Meal such as the Orange or Strawberry Crème shakes for a refreshing treat and as part of one of your 5 in a day!
• Mix up a Medifast Infuser (Antioxidant or Momentum) and freeze into “popsicles” for another refreshing alternative. Infusers are not to be counted as one of your 5 Medifast Meals.
• For those in Maintenance, freeze bananas on a stick or grapes and enjoy their natural goodness as they thaw in your mouth.

Weekly Weigh In

Hello!

I am still at 195 but that’s ok.  I feel great! 

I know I need to kick my workouts up a notch.  As I do that I know I have to make sure I take good care of myself while doing this and you should too!  Here are some summer exercising tips you should keep in mind:

Planning Your Summer Workouts

If you’re exercising outdoors through the summer, remember to take extra precautions: Plan your workouts for early morning or late evening to avoid the heat of the day and enjoy a few extra glasses of refreshing water to stay hydrated.

In fact, consider breaking your workout into two or more sessions to avoid becoming overheated. Drink plenty of fluids throughout the day, but especially during your workout. And don’t forget the sunscreen!

Recognizing Heat Exhaustion

Watch for symptoms of heat exhaustion – dizziness, lightheadedness, nausea, or headache. If you feel ill, don’t try to push through your workout; cut it short and head inside. Also, keep this advice in mind for your children as well, who may be inclined to play vigorously outdoors all day long.

More Tips

13.Take the stairs instead of the elevator.

14.Exercise in your car.   While your stuck in traffic, work your abs, and stretch your back and neck muscles

15.Take two steps at a time

16.Do yard work or house work while zeroing in on exercise.  Hold in your abs while ironing.  Roll up onto your toes while washing the dishes. 

      Give your Health Advisor call if you have any questions.

 

Weekly Weigh In

I hope everyone had a great weekend!

This week I stayed the same:  195

How did your weekend go?  What tools and tricks did you use this past weekend to help you stay on track?  Let us know what’s working for you!

Stay healthy!

TIP TALK CONTINUED

7.  Beat Nighttime cravings. Researchers have found that dark rooms and the darkness of night make us more likely to overeat. Try keeping your surroundings bright at night and go to sleep earlier.

8.  Always start your day with a Medifast Meal replacement.

9.  Listen to feel good music when you have the urge to binge.  Research has found that it activate the same center of your brain that eating your favorite foods does.

10.Drink green tea.  A study conducted by the University of Switzerland discovered that drinking green tea increases the number of calories your body burns.

11.Get Out!  Try to spend at least 20 minutes a day sitting outside either talking, walking, running or at least sitting by a sunny window.  Sunlight helps control food cravings.

12. Make your Mouth Minty!  Brush your teeth and your tongue, use mouthwash and sugar free breath mints to trick your taste buds.