Archive for the ‘Exercise’ Category

TSFL & Medifast…Give Me A Break!

Saturday, August 28th, 2010
TSFL & Medifast…Give Me A Break!

This is a follow up on my last post so read that first if you missed it.  http://www.ihelpweightloss.com/?p=622

I just sent an update email to my coach and it all makes sense to me now.

At TSFL Convention in July I got to work with Brian Brio, a great Motivational Leader and he worked with 600 people to “break through” something that was holding us back. Everyone got to Break a 1 inch board with their bare hand.

Here I am just before.   I did it on the first try!

Here I’m am after.  Thanks Wendy for taking the photos:)

I’m very happy!  As you can see on the back of that gals shirt we were in Grapevine, TX.   Loved TX too!

Here is the board and written on it is what we wanted to break through…Hate Exercise

On the back we gave positive outcomes of our breakthrough and also the person we dedicated it to I wrote my health coach because she wasn’t happy I didn’t start exercise.

Here it is after:)

I think my hate of exercise came over the years when I tried everything to lose weight.  Going to the GYM 5 times a week and not losing a single pound.  Trying again a few years later and decided if I multi-tasked maybe I would think it was doing me some good.  So I listened to Christian music on my IPOD and brought a book along to read while I was on the bike and elliptical. Again with no weight loss I felt it was useless and I stopped.

When I found Medifast and heard NO starting up ANY new exercise for the first 3 weeks, I was over joyed!  Sign me up!  My husband would ask if I wanted to go for a hike and I would say no I can’t that’s not on my plan.  After 3 MONTHS of asking me I finally confessed that the rule was only for the first 3 weeks but I was losing weight with no exercise and I like my way just fine. I decided to work my program one focus at a time.

Now for my AHA moment, this is good…..

It all comes full circle.  I put the brakes on my exercise over a year ago. I worked hard breaking my old habits to lose the extra weight that had broken my spirit. I had my Brian Brio Board Breaking Breakthrough in July. Then when I tried to start up my exercise journey I had my bike brake dragging tire experience  that I struggle with  and fought for over a week but never gave up.  All of which just made me stronger in the end…mind, body and spirit.

I think I have “broken” free of my hate for exercise.  It’s not a love affair just yet, but I’m looking into new activities and giving them a try. 

I’ll continue to update you on my Adventures in Exercise Land as they happen.

While we each are on our own journey leading to our goal, what’s important in the end when we get there is not the final destination but who we have become and the people we have met along the way.

Enjoy the journey!

Visit http://www.nataliejo.tsfl.com to learn more about the program

I’m here as a FREE Certified Health Coach at Regional Director level if you neew help on your Journey

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Posted in Better Health, Dieting, Exercise, Food For Thought, Meal Replacements, Medifast, Tools For Weight Loss, Weght Loss | No Comments »

TSFL Medifast Weight Loss Vacation Exercise Story

Wednesday, August 25th, 2010
TSFL Medifast Weight Loss Vacation Exercise Story

 

My vacation bike story  Who paid my husband to………….

 
First some background facts.  I lost -88 lbs, finished transition and have been in Maintenance since April 2010 and I did it ALL with NO exercise.  So now I’m working on that part of my plan. 
 
My husband and I went for a week long camping trip with the trailer and bikes in tow last week.
 
Day 1 we started on the bikes with a short trip on a walking path to the beach. It was kind of exciting dodging the rocks, mudd pits and tree branches. It was super windy so the woods helped that.  Well, my Hubby decides we should take the long way home. The trail hurt his back.  It’ll be easier on the road he says. OK so the road was smooth but it was uphill and against the wind most of the way.  I remember making the comment that my tires must not be round because they sure don’t roll very easy. DH just laughed because he just filled them up and they were as hard as a rock and he was having no problems at all. The last third of the ride was down hill so that’s what saved me.
 
Day 2 we took the car and bikes on the ferry to Washington Island. We drove to the tower.  Climber the steps up the hill side 116 of them and then another 65 up to the top of the look out tower then back down all 181 steps. After a picnic lunch at the beach we got on the bikes. Another super windy day and I had some sore leg muscles but I was going to do it. He made it look so easy and granted he does have an expensive light weight bike with a gazillion gears.  My bike has 7 gears and only the lower 6 work humm. There were times that I was going so slow up hill I was amazed I didn’t fall over. Again I noticed how others would just wiz right by me with no effort.
 
Day 3 we took the bikes out to the state park to ride the sunset trail.  10 miles of hard packed trails in the woods.  I loved it but I still needed to get off my bike a few times to get up some hills. Most everyone else could ride up them in low gear but I figured it’s just because I’m out of shape I’ll get better. After lunch we climbed another tower 107 steps up and back down again.
 
Day 4 we walked out on the break water to a light house and back and then took a bike ride between parks and then further along the shore.  It was pretty windy but I did better and stayed on my bike the whole time. We did have to climb one last tower 100 steps up and 100 back down again.
 
Day 5 we went back to the park to do the 10 mile sunset trail again and I still needed to walk up a few hills.  By this time I have been noticing that the only time my bike rolls is if I’m pedaling, the bike really doesn’t coast.
 
Day 6 our last day of activity so we start off the morning with a short road ride to the local resort on the water. Once again I comment on how I don’t think this bike works right. With my feet on the ground straddling the frame I pull up the handle bars raising the front tire and my husband reaches over to spin it and the tire spins and comes to a dead stop.
 
OK, so who paid my husband to rig my bike with the front brake on? Fess up. I know it was one of you. LOL
 
His remark was look at all that exercise you got. Like the 35 miles of bike riding, hiking up all the towers and the walks to the sunset every night weren’t enough exercise?
 
He played with the brake and got it to release my front tire.  Oh my gosh.  What a difference that made.  It was like a whole new experience riding that bike back to the trailer. I coasted half the way home. I felt free and light as a feather with the wind on my helmet.  I even lead the way.  Then we drove the car out to the Cana Island area got on the bikes and road around the area for the afternoon. Never once did I have a problem getting my bike to roll.
 
Moral of the story always check your bike out before you go for a ride.
To learn more about the Miracle I found for fast Safe Weight Loss visit
http://www.nataliejo,tsfl.com
I’m a Free Health coach ask about discounts and free food and shipping
ihelpweightloss@gmail.com
Good health and long life!

Posted in Better Health, Exercise, Maintenance, Meal Replacements, Medifast, Tools For Weight Loss, Transition, Weght Loss | No Comments »

Week 1 Take Shape For Life Medifast Maintenance

Monday, May 3rd, 2010
Week 1 Take Shape For Life Medifast Maintenance

 

It’s a size 6

 While my last post was all about being “DONE” with the weight loss part of the Medifast program we all know that watching our weight is something we will continue to do the rest of your lives.
 
I just finished my first week of Maintenance with no change in my weight.  Basically I more or less just followed what I had been doing in stage 4 of transition with a few small exceptions.  We went out Friday with friends for fish.  I ordered broiled fish with the garlic red potatoes.  On my side salad I just had the house dressing and I also ate the little cup of coleslaw. Then last night I had grilled chicken and brown rice only to remember that I already had my whole wheat serving at lunch so I ended up with 2 servings. 
 
While I do now get hungry in between meals I don’t really crave bad choices. I’m overly cautious about having something that’s not a healthy choice because I don’t ever want to end up back where I started.
I track my food on a little card I made that wipes off and I follow the correct serving sizes and selections for stage 4 transition.  I have not been worried about tracking calories and carbs because I know my selections so far have fallen into the guidelines. If and when I do decide to have something off the usual options I make sure to read the label and track that too.
 
I got a Denim skirt at Target today in a size 6 and it’s loose. It’s great to have a larger selection of styles to choose from now.
 
I worked in the yard a little the past two days and I was happy to discover that yes I do still have muscles. I used muscles I didn’t even know I had and now I can barely walk. I guess tackling exercise will be my next journey.
 
Week one of Maintenance down a lifetime to go.

If you would like some help to lose weight Visit   http://www.nataliejo.tsfl.com

Contact me for FREE Coaching and ask about Food Discounts!

~~~~~~~

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I’m Done With The Medifast Weight Loss Program

Sunday, April 25th, 2010
I’m Done With The Medifast Weight Loss Program

 

Sunday April 25th 2010 at midnight marks my Last day…

my last day of my 12 weeks of Medifast Transition. I finished the weight loss and transition portion and I’m ready to  go out and maintain for life.

 

My Journey started on June 4th 2009 at 230 lbs. I reached my goal of 150 lbs in 33 weeks with a -80 lbs loss on January 25th 2010. I averaged 2.5 lbs lost per week. I stayed on the 5&1 plan for one more week then started Transition for 12 weeks. While in Transition I lost another -8 lbs for a total loss of -88 lbs.

 

I have been 100% On Plan for 46 weeks straight, that’s 322 days, or 7,728 hours or 463,680 minutes.

I went from a size 18 pants and 2XL tops down to a 6-8 pants and a Med top. I lost a total of -39.5 inches.

 

For 7 years I tried everything to lose weight but not even one pound would budge. Each morning I would say I was just happy to be alive. I survived a football size cancerous tumor in my ovary in 2002. After a full hysterectomy I was one of the lucky few to survive ovarian cancer. While I was grateful to be alive I wasn’t really happy or much alive back then.

 

Like many overweight people I kept rather isolated. Not happy with the way I looked or felt and it was easier to sit at home. That all started to change after I started having success on the Medifast plan. My Mom noticed a change right away over the phone. She asked what I was doing? She could tell that I was happier and more fun to talk with. She says Medifast gave me my “happy” back.

 

Along with all the obvious things I lost while on Medifast like pounds and inches and my low self esteem I gained so much more than I ever lost. Never in my life have I ever stuck with anything this long and had this great of success and it was so easy. I gained friends all over the US all on the same journey willing to help each other. I gained the knowledge of proper eating and a healthy lifestyle that will keep me successful the rest of my life. I gained good health and a fit body, energy and self esteem. I gained the taste for healthy foods and a thirst to help others on their journey.

 Don’t worry I won’t be leaving the Medifast support forums. I’ll be here to help the next group on their journey.

Medifast has been a Miracle in my life and I’m Paying It Forward to help all I can to receive their own Miracle.

 

Medifast will always be a big part of the rest of my life.

 

I love Medifast because it works!

 

P.S.  Here are a few questions I get asked alot

Did you exercise?  No not at all ever.

Will it work  for people with low Thyroid?  Yes it did for me.

Did you have a coach?  Yes I found my own I wanted to work with.

Did you need a tummy tuck?  No and no saggy skin to deal with either.

How much did you lose in a week?  Average is 2-5 lbs my average was 2.5.

Did you ever cheat or go off the plan?  No not even once.

Did you touch up the pictures? No touchups needed.

Was Transition hard?  Harder than the 5&1 it takes more thought and planning.

How did you do it?  I took is one meal at a time, set small goals and stayed focused on my Big WHY.

If you are looking for a plan that works you found it.

I can mentor you to success for FREE

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Referral Bonuses etc.

Contact me  NatalieJo

iHelpWeightLoss@gmail.com

 Learn more

Take Shape For Life

 

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Jamie Oliver’s Food Revolution TV Episode 5

Saturday, April 24th, 2010
Jamie Oliver’s Food Revolution TV Episode 5

 Find out what happends when Jamie lets the local High School students choose what they want ot eat for lunch.

Coming from the dairy state I happen to know that milk comes out of a cow white.  The flavored milks have more sugar the soda pop. Find out what happens when one teacher teaches her students about making smart choices.

I just lost -88 lbs and learned healthy habits for eating right.

Now I’m a health coach teaching my clients to do the same.

Interested in learn how I did it?

visit

Take Shape For Life

 

 

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Medifast Weight Loss Without Exercise

Saturday, April 10th, 2010
Medifast Weight Loss Without Exercise

I was so proud of myself today.

First some background history.  I lost -88 lbs with no deliberate exercise for 10 months. I guess I was just testing the program to see if it would really work and it did.  I averaged a 2.5 lb loss for 33 weeks and another 8 in Transition so far.
 
My husband is a real active guy, hiking, biking, the YMCA etc. He is very kind and asks me to join him but I have always said NO since I started my Medifast journey.  At first it was because I can’t exercise for the first three weeks, good excuse.  Then it was just out of lazyness I guess.  I hate to exercise.  I kept saying I would start after I got done losing the weight.  Well I did make goal over 10 weeks ago and still never started to exercise.
 
So when I headed into the kitchen to make my Lean and green for dinner my husband says how about going for a walk pause or bike ride? Hum OK how about a bike ride.  After all it was 60 degrees out and sunny.  So we went and dug out the bikes out filled the tires and I said oh wait we have to document this, my first exercise outing for 10 months.  I handed him the camera and told him to take a few shots.
 
Well the ride was pretty hard for me.  It’s up hill both ways from our house to anywhere. I felt much lighter on the bike and surprising to me my bony butt felt happy on my gel bike seat. I must have been going fast because it got pretty windy out there on the open road. We didn’t really go that far and I stopped twice once for water and once to eat a MF bar because remember I was on my way to make dinner but never got to.
 
My husband road on further after I turned for home which was fine with me.  My ears were hurting from the cold wind.  I came in with shaky legs and layed down till I felt better.
 
So the moral of the story is yes Medifast will work with NO exercise but I don’t recommend it.  It is much better to have exercise as part of your weight loss journey like I teach my clients.  Then after the weight is gone you will be fit too. Guess I still have another journey to travel now.
 
Ok now for the funny part:)
I get home and recover and look to see how the pictures turned out and this is what my husband shot of me.
  • Do you see a bike anywhere in these shots? 
  • Can you tell that I’m sitting on a bike. 
  • Does this picture document my first exercise in 10 months?

 No I didn’t think so either. 

Now I know why I took all my other pictures by myself with my tripod.

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Jamie Oliver’s Food Revolution Episode 3 Review

Wednesday, April 7th, 2010
Jamie Oliver’s Food Revolution Episode 3 Review

I guess because I have spent the last 10 months working on myself and my weight loss I find shows about food and exercise and weight loss very interesting.  I’m always looking for more information that can help me and my clients.

I have been watching Jamie’s show since the first episode and I think what he is doing is great. I’m also working to spread the word about weight loss, and healthy eating too.  I think that we have to make a change now so that our futures for our kids will be better.

Change yourself and everything will change

Click Here To Learn More

I offer FREE Coaching and Discounts on Food and FREE shipping

~~Ask how you can get TWO FREE weeks of Medifast Meals delivered to your home~~

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Day 16 Medifast Transition Plan…What About Exercise?

Wednesday, February 17th, 2010
Day 16 Medifast Transition Plan…What About Exercise?
 

 

Day 16 Medifast Transition

 
So it’s day two of my dairy transition week and I started off with that yummy vanilla cream yogurt with not fat or sugar added and on top I put a serving of caned peaches. I guess I do like enough fruits to keep it interesting.
 
Two hours later I had a Medifast Oatmeal crunch bar and a cup of coffee.  For lunch I had a Medifast chocolate shake.
 
For dinner My lean and green was a turkey taco salad with my extra 1 cup serving of corn, dressing for my fat servings.  Early evening I had a cup of coffee with a Medifast mint chocolate crunch bar.  Before bed it was Medifast chocolate pudding.
 
 

FYI

I hear this question a lot… what about exercise? 

Well, I lost over 80 lbs on Medifast without any exercise so it can be done.

Medifast wants you NOT to start a new exercise program till after week 3 on the program.  If you are already and exerciser then you should cut what you do in half. 

There are several reasons for this.  One is your body needs to adjust to the lower calories you are getting.  Too much exercise will cause you to burn too many calories and weight loss will stop as your body  hold’s onto everything it’s getting. Limit your exercise to a max of 45 minutes of vigorous activity daily. Have a product before you start exercising and drink lots of water. You should start off slow and increase time and intensity every few days.

The important thing is that as you lose the weight and have more energy you should start to move more.  Park further from the door and walk.  Take the stairs. Walk around the mall  or grocery store more often. Take up a new fun activity, bike riding, swimming, hiking. Play in the yard with the kids.

 
If hunger is not the problem, then eating is not the solution.
 
 
 
 
 
 
 
Learn More Click Here 
 
 
 
 
~~~
 
 

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