Healthy Weight Loss Victory from one of our students

This is a great victory from one of our Transitions Lifestyle System students:
"I lost 11 lbs and 2 inches around my waist in 30 days!"

How did he do it? It's healthy weight loss--no starvation, no deprivation!
What is he doing different? He was more consistent with his exercise (strength, cardio, and stretching), he is being better about watching his portions, and he is supporting his weight loss with supplements.

He has done weight watchers, calorie counting, and other diets before, but this is a NOT A DIET! Not all calories are the same, and it is a comprehensive science-based system. It is a lifestyle change that is sustainable and he's having fun while he's learning with our coaching and group support.
Click on the link to see the intro video to the Transitions program.

*** Disclaimer: every individual's weight loss depends on a number of factors. this is not a typical or average number, simply the victory of one individual.

Every small victory

Every small victory counts to get your healthier lifestyle. Here's a quote from of our Transitions weight loss students: "Yes, I made it to the gym yesterday afternoon – woohoo! Feeling good today. Got to remember how much better I feel when I am active."

What is your victory today?

Maybe you didn't have time for going to the gym today, but what can you do to be more active?
* on your bathroom or water break, take an extra walk around the office, or go up and down some stairs for 2 minutes.
* on your break, add 10 slow belly breaths to de-stress, or do a minute of stretching. you will have more energy and you'll want to do more "active" activities.
* park your car at the back of the parking lot so you do an extra minute (or more) of walking.
* WALK to a local business instead of driving to do your errand.
* walk your dog with a different route and pick up the pace.
* clean your home (yes there will be squats and bending over--be careful to exhale and pull in your abs!)
* other ideas?

New Year's guided 7-day cleanse

Want to try healthier living for 7-days?
Want to clean out your body after the holiday binging?
The special package of the New Year's guided 7-day cleanse has no calorie counting, healthy real foods (lots of fruits and veggies), no starvation...just some guidelines, a book, supplement, and BONUS coaching to help you plan for your week of giving your body (and gut) a mini spa-vacation. Pick whatever week you know you have time to give yourself some self-care, and you're not traveling. You can be anywhere in the world, and your cleanse package will get shipped to you and we can do you coaching via phone.

Want to learn more about the cleanse? Check out the Embody Health workshop page. Special ends by mid-February so get started NOW!

Being happier, less stress

Stress can be a signal that something is not what you want to do, or that your time schedule is too crunched. However, too many of us have constant high levels of stress, and sometimes we just need to exhale (from that belly breath) and take a different perspective to see, are we making the choices that are right for us?

While everyone needs to manage their stress, people with health conditions and any life stressors (death or illness among family and friends, change of jobs or living situation) are much more at risk of letting stress take over their daily life, and thus put themselves at higher health risks.

Here's a quote from "Daily Om"-- a great resource for inspiration and self-help independent study courses.

"Our life's work is not always what we do to make money, although we often think it should be, and sometimes this way of thinking prevents us from seeing clearly what it is...he way we know our life's work is by how we feel when we are doing it.

When we are doing our life's work, we feel an uncanny sense of ease and alignment...When we are engaged in our life's work, our bodies feel more alive, because our energy is devoted to a cause that, in turn, feeds us. We may be tired after engaging in our life's work, but we are almost never depleted. We feel grounded in the world, knowing that we belong here and have something important to offer."

Cleanse after the holiday feasting

I've had a number of food-loving friends say they know they will be feasting during the holidays and want to learn more about a cleanse. So I'm doing a guided 7-day cleanse in January for anyone who wants to start the new year "fresh." Yes, lots of fresh fruits and veggies and learn how to eat more fiber during the cleanse. No starvation or calorie counting--just learning to eat more clean and wholesome food. Register now so you can join in on our bonus class and coaching by going to the Embody Health website.

Farmers Market Deals

Some of you might assume that farmers markets are more expensive than shopping at the grocery store. I say, take a moment to enjoy some fresh air, and try it out! If you want apples, they should be organic (conventional apples have one of the top loads of pesticide -- see my write-up about the "dirty dozen"). And if you look at organic prices at your neighborhood grocery store, and compare it to the Farmer's Market, guess what? There will be some stand that will offer it for $2.00 or less a pound compared to the more expensive and less fresh versions at your grocery store. Here's a link to your local Los Angeles Farmers Markets. Even if you don't buy much, you'll feel healthier having taken the walk at your local market.

Side note: I went all over New York City looking for my organic apples at the Farmers Markets to make my "famous" apple cider, apple, vegetarian stuffing. Californians, you will be proud to know that our farmers markets are bigger than ones elsewhere and it's easier to eat local and organic here!

Top 5 Things Needed for Healthy Weight

These are the top 5 things you need for healthy weight management and surviving the stress of the holidays. Almost everyone I know gets at least a little moody as December approaches and the New Year brings self-reflection to new heights.

1) SLEEP -- Getting regular and good amounts of sleep is important for the body to repair, unwind, and regulate its hormones and other functions. If you're having trouble sleeping, you should check out my blog post on getting better sleep. If these strategies aren't enough because you're too wired, consider supplementing with L-tryptophan, a natural amino acid in combination with other vitamins to encourage your body to sleep well.

2) STRESS MANAGEMENT -- Do you meditate? Do you practice deep breathing or belly breaths? Are you going through tough times like a divorce or death of a loved one? Perhaps you need to get help from a support group, a coach, or therapist, in addition to scheduling some down-time to take care of you, rather than the usual workaholic schedule? A yoga class with meditation component, or a meditation class, or a web-based meditation video or self-study course can help you! Other ideas: Call a reliable supportive old-time friend. Play with a friend's dog or kid and exercise being "fully present."

3) NUTRITION -- Are you eating nutrient-dense low-glycemic meals and snacks? If you don't know what that means, do a keyword search on this blog and you'll find some good recipes. If you're overweight, and possibly insulin-resistant, that occasional donut might do you more harm than you think.

4) EXERCISE -- Cardio exercise is important but NOT enough for weight loss. You need to include flexibility training to protect your joints and allow for stress relief. But most importantly, STRENGTH TRAINING builds muscle so that you can BOOST YOUR METABOLISM. If you contact us with your request, we'll send you links to some FREE mini-videos of sample exercises you can incorporate into your routine.

5) SUPPLEMENTATION -- It is nearly impossible to eat all the nutrition we need for our high-functioning, demanding modern life. Minimally, you need a good multivitamin that you absorb, omega-3 for mental function and heart health, calcium+magnesium+D supplement. If you have been overweight for a while, have had any heart risks/episodes, or family history of heart issues, diabetes, cancer or other diseases, you will want a more focused individualized approach to address your wellness concerns.

If you want to find out more about healthy science-based weight management, you can read more about the Transitions Lifestyle System and contact us for individual or group holistic health coaching.