Weight Loss Made Simple

Made SimpleWeight Loss

Warnings & DisclaimersAs with this and any fitness program there is a risk of injury with participation. Significant injury or potential death

can occur. It is important to consult with a medical professional before starting any fitness or diet program,

including exercises set forth in this book. The information in this book , is to be utilized as educational material.

Dynamic Health & Fitness is not advising you to partake in any particular exercise or movement. You, the buyer,

agree to consult with, and obtain clearance by, a medical doctor.

ii

Acknowledgements

We would like to acknowledge Gary Gray, Dave Tiberio, Doug Gray of the Gray Institute, and many others for helping the team of My Dynamic Life coaches evolve and to challenge our thought process as it relates to condition-ing and performance enhancement.

My Dynamic Life, is a convergence of two companies – Dy-namic Health & Fitness and Innovation Fitness Solutions. Both companies have specialized in different aspects in the health & fitness industry, and have combined their various areas of expertise to form My Dynamic Life. The belief of My Dynamic Life is that individuals need the assistance of a coach to help guide them down a path of improved health and wellness. In today’s world, consumers are faced with the daunting challenge of deciding what is truth and what is mass marketing. For most this is an impossible task. This is where My Dynamic Life steps in. My Dynamic Life provides world class programming and years of experienced coaching to help provide a simple guide to the individual. My Dynamic Life is also aware that over 80% of the population desires the help of a coach, but simply cannot afford the costs associated with personal trainers and coaches. By leveraging the latest technologies of the internet, MDL has been able to provide

it’s programming and coaching at a low cost. This low cost will allow the masses to enjoy the benefits and results of working with a coach.

Dynamic Health & Fitness was founded in 2000 by Jay Mor-gan. The personal training facility was built to serve individu-als and groups of all ages, sports, and goals. Located in Bald-winsville, NY, the mission has been to help guide individuals towards personal transformation. DHF realized that personal transformation is not given by the coach, but that the individ-ual has the ability to transform themselves from within. DHF provides the proper environment to help facilitate the action needed to create the transformation.

Over the past decade, Dynamic Health & Fitness has inspired hundreds of individuals to reach their true potential.

Innovation Fitness Solutions was founded in 2000 by Robert J DeVito. IFS provides consulting to health clubs, training fa-

iii

ABOUT

cilities, and individual personal trainers. Recently, IFS has branched out and taken the wealth of experience to the end user. in 2009 IFS opened two locations in New Jersey (But-ler, Lincoln Park) offering programming and coaching options that account for the Physical – Mental – Emotional – Environ-mental strategies required for long-term success in Health, Wellness and Weight Loss.

IFS believes that Commitment + Support + Education + Edu-cation = Results for Life.

Meet The Coaches

Jay Morgan

Bio:

Jay Morgan CPT, PES, FAFS has dedicated his life to the pursuit of fitness, health and overall well-being. He has a

reputation for making an impact on and transforming the lives of junior and elite athletes, patients who have suffered physical injury, as well as people who simply want to improve

their health and/or appearance. Jay has had over 15 years of experience in the health & fitness industry in management and training. He is the founder and owner of Dynamic Health & Fitness in Baldwinsville, NY since 2001. He is credentialed by the National Academy of Sports Medicine and has com-pleted his year-long fellowship called GIFT, developed by Gary Gray, PT. The Gray Institute for Functional Transforma-tion (GIFT) is designed to enable participants to achieve profi-ciency, competence, confidence, and credibility in all aspects of Applied Functional Science through an understanding of functional principles, strategies, and techniques appropriate for use with patients and clients of all types and for all pur-poses including prevention, rehabilitation, and performance enhancement.

Credentials:

Education:

• Physical Education, SUNY Cortland

Certifications:

• NASM CPT, PES, IFS

• PTA Global Bridging

• ShareCare Elite Trainer

• RTS, Level 1

Fellowships:

• GIFT – Applied Functional Science, Gray Institute

iv

Robert DeVito

Bio:

Robert is the Founder and President of Inno-vation Fitness So-lutions. He has been serving the fitness industry in

various capacities (personal trainer, weight management spe-cialist, national educator, consultant, and entrepreneur) for more than 15 years. During this time, Robert has certified over 10000 fitness professionals.

Before his tenure with IFS, Robert was the CEO for E3 Health and Weight Management Solutions while collaborating with multiple National Certifying Agencies (APEX Fitness, NASM, ACE, 24Hr Fitness, NFBA) and has served as a private indus-try consultant.

Robert has made a significant impact in the health and well-ness industry through his unique approach to solution based programming. His passionate commitment to education has made him a highly sought after presenter, consultant, and author. His book: “90 Days To A New You” can be found on Amazon.com.

Fitness and Wellness takes a “WHOLEistic” approach. If you Transform your Thinking you can Transform your Body and your Life. A complete Physical, Mental, Emotional and Envi-

ronmental approach to improving oneself will always outshine a singular approach. Happiness and Fulfillment can be yours if you put in the time and do the work. Find the support and guidance needed for you to be successful and you can be un-stoppable.

Credentials:

Education:

Thomas Edison State College

• Nutrition Counseling

• Business Management

Stratford College

• Nutrition

Certifications:

• NASM CPT, PES, IFS, SFS

• NCCPT Personal Trainer

• Chek Institute Program Design Specialist & Func-tional Exercise Specialist

• Weight Management Specialist

• Fitness Lifestyle Coach

v

Bryan Morgan

Bio:

For the last fif-teen years Bryan has been passion-ately studying hu-

man behavior and helping others reach their true potential. Bryan’s philosophy begins with believing in people. He applies constant motivation to individuals to allow them to live their lives on their terms. Bryan’s focus is connecting mental condi-tioning along with physical conditioning to create an incredi-ble journey towards reaching ones true potential.

Credentials:

Certifications:

• NASM CPT

• Chek Institute Scientific Back & Core Conditioning

• Spencer Ellis Life Coach

vi

CHAPTER 1

ApplicationPurposeTo provide the education and practical application to improve your daily activity. The program and support material is to enhance your ability to move pain free and enjoy an active lifestyle.

Action Steps1. Review Chapter 2 in it’s entirety to familiarize your-

self with the movement program and schedule.2. Follow the weekly support material on a week by

week basis. 3. Utilize the note section on your iBook to journal

through the process and various application tips.4. View book in landscape mode for best experience

Equipment Needed

• Broom Stick

• Dumbbells

• Open Floor Space

The Workout ScheduleProgram Schedule Weeks 1-2

*Moderate walks last 15-30min. / Fast walks last 10-15m.

Program Schedule Weeks 3-6

MON TUES WED THUR FRI SAT SUN

Mobilizer Mobilizer Mobilizer Mobilizer Mobilizer Mobilizer Mobilizer

Fat Loss 1.0 Fat Loss 2.0 Fat Loss 1.1 Fat Loss 2.1 Fat Loss 1.2 Fat Loss 2.2

Zone Train Day1

Fast Walk

Zone Train Day2

Fast Walk

Zone Train Day3

Fast Walk

Moderate Walk


8



Fat Loss 1.0 Fat Loss 1.1 Fat Loss 1.2

Zone Train Day1

Moderate Walk

Zone Train Day2

Moderate Walk

Zone Train Day1

Moderate Walk

Moderate Walk





Zone Train Day1

Fast Walk

Zone Train Day2

Fast Walk

Zone Train Day3

Fast Walk

Moderate Walk






Zone Train Day1

Fast Walk

Zone Train Day2

Fast Walk

Zone Train Day3

Fast Walk

Moderate Walk


9

CHAPTER 2

The WorkoutThe programs developed by your My Dynamic Life coaches are based on the Principles Of Applied Func-tional Science developed by the Gray Institute. Applied Functional Science is the convergence of Physical Sci-ences, Biological Sciences, and Behavioral Sciences that consists of the Principles-Strategies-Techniques process for functional assessment, training and condi-tioning, rehabilitation, and injury prevention that is practical for any and all individuals regardless of age or ability.

Applied Functional Science strategies are employed to properly and successfully manage transformational en-vironments, utilizing effective and efficient techniques for desired purposes. The primary purpose of the work-outs is to increase your ability to function in everyday life, whether at work, play, or sport. When an individ-ual loses the ability to function, a disruption occurs with their physical, emotional, and spiritual health.

http://grayinstitute.com

http://grayinstitute.com

WHAT ARE MOBILIZERS?

Mobilization is different than traditional stretching routines. Instead of isolating a specific muscle, mobilizers work on the extensibility in areas of the body that are hyperactive and impede on the bodies intended motion. In today’s society we often find individuals with movement difficulties at the foot, hip, and thoracic spine region. It is important to perform the above moves in a very slow controlled manner. A strategy that we recommend , is to start with your initial range of motion and progress each repetition with a further range.

THE WORKOUT

Movement Prep

11

Foot /Ankle: 1 set x 2 reps @ slow speed

Hip: 1 set x 2 reps @ slow speed

Thoracic: 1 set x 2 reps @ slow speed

T-Spine Coupling: 1 set x 2 reps @ slow speed

Movement Prep: Wellness Mobilization (Everyday)

WHAT IS FUNCTIONAL FITNESS?

Functional fitness is based upon the person, the task, and

goal. Once this has been established functional fitness

must have elements of training that move the body in

three-dimensions, utilize gravity to enhance moves, cre-

ate dynamic body movements, moves should start in vari-

ous positions of life (standing, one-leg, sitting, kneeling,

supine, prone, side-lying, and more), and move in differ-

ent angles & heights. Foundational movements are cho-

sen from these various starting positions, such as:

• Squatting

• Lunging

• Reaching

• Walking

• Pushing

• Pulling

THE WORKOUT

Foundations

Workout Variables: Perform 3 Rounds

12

Foundations: Fat Loss 1.0 (Monday Workout)

MOVEMENT SETS REPS REST

3D Prone Hip Reach

1 3ea. 30s.

3D Common Lunge

1 3ea. 30s.

3D Supine Hip Reach

1 3ea. 30s.

3D Squats @ Hip Width

1 3ea. 30s.

3D SideLying Hip Reach

1 3ea. 30s.

3D Balance Reach-foot

1 3ea. 30s.

Workout Variables: Perform 3 Rounds Workout Variables: Perform 3 Rounds

13

Foundations: Fat Loss 1.1 (Wednesday Workout) Foundations: Fat Loss 1.2 (Wednesday Workout)


3D Prone Arm Reach

1 3ea. 30s.

3DUncommon Lunge

1 3ea. 30s.

3D Supine Arm Reach

1 3ea. 30s.

3D Squats @ Wide Width

1 3ea. 30s.

3D SideLying Hip Reach

1 3ea. 30s.

3D Balance Reach-hip

1 3ea. 30s.


3D Prone Leg Reach

1 3ea. 30s.

3D Balance to Lunge

1 3ea. 30s.

3D Supine Leg Reach

1 3ea. 30s.

3D Squats @ Narrow Width

1 3ea. 30s.

3D SideLying Arm Reach

1 3ea. 30s.

3D Balance Reach-nose

1 3ea. 30s.

TWEAKOLOGY

Tweakology is a term used by Gary Gray of the Gray Institute. Your My Dynamic Life program has been tweaked in various ways to change movement patterns, change drivers of movement (arms, hips, feet), change distances of movement, and introduce external tools such as dumbbells.

Without knowing you the individual, we built progressive tweaks in a manner that we have found successful in our careers.

SECTION 3

Enhancements


14

Enhancements: Fat Loss 2.0


DB Common Lunge&Lift

1 3ea. 45s.

Balance Arm Reach to ankle

1 3ea. 45s.

3D Squat & Lift @ Knee

1 3ea. 45s.

3D Jab Drill 1 3ea. 45s.

3D Jump Jack In-Sync

1 3ea. 45s.

Supine Reach w/hip

1 3ea. 45s.

Workout Variables: Perform 3 Rounds Workout Variables: Perform 3 Rounds

15

Enhancements: Fat Loss 2.1 Enhancements: Fat Loss 2.2


DB Uncommon Lunge & Lift

1 3ea. 45s.

Balance Arm Reach to OH

1 3ea. 45s.

3D Squat & Lift @ Chest

1 3ea. 45s.

3D Hook Drill 1 3ea. 45s.

3D Jump Jack Out-Of-Sync

1 3ea. 45s.

Supine Reach w/arm

1 3ea. 45s.


DB Common Lunge&Lift

1 3ea. 45s.

Balance Arm Reach to OH

1 3ea. 45s.

3D Squat & Lift @ OH

1 3ea. 45s.

3D Uppercut Drill

1 3ea. 45s.

3D Alt Jump Jack Out-Of-Sync

1 3ea. 45s.

Supine Lift w/shoulder

1 3ea. 45s.


16

Enhancements: Fat Loss 3.0


3D Lunge, Pull, & Extend

1 3ea. 45s.

3D Lunge, Curl, & Press

1 3ea. 45s.

3D Pivot Lunge & Lift

1 3ea. 45s.

3D Push Up 1 3ea. 45s.

3D Jumps 1 3ea. 45s.

3D Balance Reach w/arms&legs

1 3ea. 45s.

3D Thrusters 1 3ea. 45s.

WHAT IS CARDIORESPIRATORY EXERCISE?

Cardiorespiratory is defined as the health and function of the heart, lungs, and circulatory system.

Increasing Performance through Cardiovascular Activity…

The human body is capable of adapting as a response to a stimulus such as exercise. When complete adaptation occurs, your body will plateau. Knowing this it is important to vary your cardiorespiratory training. The F.I.T.T principle allows you to vary factors of cardio. Below you will find a description of each principle.

SECTION 4

Zone ConditioningFrequency: Is the number of exercise sessions performed

each week. Your goals and lifestyle determines frequency. It is

recommended by the American College of Sports Medicine

and Surgeon General that a minimum of 30 minutes of physi-

cal activity should be performed every day.

Intensity: Is described as the speed and/or the workload in a

workout. This is considered the most important and most diffi-

cult factor in developing a successful cardiovascular program.

A good starting point is a target heart rate of 65-75% of your

maximum heart rate. The maximum you will work up to is

90%. As always remember to consult your physician when

starting an exercise program. Your physician will take into

consideration all of your genetic factors, lifestyle factors, and

prescriptions you are taking (i.e. beta blockers). Below you

will find ways of calculating your target heart rate.

Basic Formula: • Figure out maximum heart rate by subtract-

ing your age from 220. If on Beta Blockers formula is 162 – (.7

x age) = MHR• Next calculate the target heart rate by multiply-

ing the remaining number by the percent of intensity. • Exam-

ple a 40 year old beginner. 220-40=180, 180x.65=117 (THR

per minute)

*It is important to note that this is a general formula for your

maximum heart rate. In consideration to athletes the MHR

can vary upon specific sport or activity. Exhaustion testing in

various sports can help identify a closer MHR.

Karvonen Formula: • This formula is similar to the first, but

more individualized because it incorporates resting heart rate.

17

• Figure out your maximum heart rate by subtracting your age

from 220. • Next, subtract your resting heart rate from MHR.

• Multiply that number by the percent of intensity. • Last, add

the resting heart rate by the above number to get your target

heart rate.

The Talk Test: When you are performing a low to moderate in-

tensity session you should be able to breathe comfortably and

rhythmically throughout the entire session. At higher levels of

intensity, breathing is significantly more strenuous and chal-

lenging then above. You should be able to get out a couple of

words, than have to take a breath.

*A Heart Rate Monitor is the most accurate way of measuring

heart rate. A Polar Heart Rate monitor is recommended.

Time or Duration: Duration can be described as the

amount of time they spend with each session, excluding

warm-up and cool-down. Duration can vary anywhere from

two -three minutes and upward depending on the energy sys-

tem you are training in.

Type: Selecting an exercise mode for oneself should be based

on your goals, functional capacity, interests, and available

equipment. The type of exercise should be manipulated every

two to three weeks in order to avoid a plateau.

What is the energy system cycle?

An advanced formula to eliminate the possibility of adapta-

tion is to train within the three energy systems utilized by the

human system during daily activities. Dependent upon individ-

ual activity levels and daily demands, we utilize this energy cy-

cle in conjunction with daily performance needs. Therefore, it

is important to develop each of these systems in order to meet

expectations and decrease the risk of injury.

Recovery Zone: This phase incorporates activities challeng-

ing the aerobic system (65-75% mhr). In order to effectively

challenge this system requires the ability to work in this zone

beyond three minutes. An example of a daily activity in this

phase would be push-mowing your lawn.

Anaerobic Threshold Zone: This phase encompasses ac-

tivities that require a higher intensity then that of Phase I.

Phase II challenges what is called the anaerobic system (75-

85% mhr). Activity demand for these movements will range

around three minutes. Forms of training can go beyond the

three minute guideline to push the bodies AT limits. An exam-

ple of a daily activity in this phase would be carrying boxes up-

stairs.

Peak Training Zone: This phase consists of activities that

require quick outputs of energy lasting no longer than twelve

seconds. Phase III challenges the ATP/CP system (85-90%

mhr). An example of a daily activity in this phase would be

running quickly to your car in the rain.

18

The term interval training would define a cardio-vascular

workout challenging the various energy systems. It is impor-

tant to strengthen each system in conjunction with one an-

other. This will enhance performance as the demand in your

daily activity arises. It will also decrease the risk of injury and

burn a tremendous amount of calories.

Individual recommendations will vary from person to person.

This is dependent on physical condition, activity level, previ-

ous injuries, and personal goals. It is vital to the success of any

cardiorespiratory training program that each participant be-

gin at the proper intensity. This will eliminate over-training,

which can lead to the loss of lean body mass and may increase

the risk of injury.

References:

Verstegen, Mark and Williams, Pete. Core Performance

(2004). St Martin’s Press. USA.

Clark, Michael A. Integrated Training for the New Millenium

(2001). National Academy of Sports Medicine. Thousand

Oaks, CA.

ACSM Guidelines for Exercise Testing and Prescription (6th

Edition).

The Workouts:

The zone workouts are to be performed as indicated in the ap-

plication chapter. The individual can utilize any or no equip-

ment as desired. For best results, we recommend utilizing a

Polar Heart Rate Monitor. Click here to order your monitor.

19

http://dhfinteractive.com/?page_id=1277

http://dhfinteractive.com/?page_id=1277

20

Increase Zone 2 HR

Zone 2

Week 1-2 Zone Workouts

Full Recovery

Week 3-6 Zone Workouts

21

Week 7-9 Zone Workouts Week 10-12 Zone Workouts

CHAPTER 3

The FoodThe “Better” Way Successful Losers Keep the Weight Off At any given time, nearly 60 percent of Americans are actively

trying to lose weight. It is no surprise that a myriad of weight

loss products, diet books and gadgets flood the marketplace.

Although many people succeed at losing weight, few manage

to keep the weight off for the long haul. Those who have are

referred to as ― “successful losers” and research studies on

these individuals reveal the keys to permanent weight loss.

The National Weight Control Registry (NWCR) is the largest

ongoing study on long-term weight loss. To be included in the

study, you must have lost at least 30 pounds and kept the

weight off for at least one year. On average, the 5,000 partici-

pants have lost 60 pounds and maintained the weight loss for

nearly six years. The range of weight loss is 30 to 300 pounds,

which means any weight loss goal is possible. Interestingly,

the odds appear stacked against these individuals as nearly

half were overweight or obese as kids, and three-quarters have

at least one obese parent. So, if you think you‘re doomed be-

cause of your genetics, here is clear evidence to the contrary.

You are NOT destined to be overweight for life and you CAN

overcome it by changing certain behaviors. Here are the hab-

its successful losers adopted to drop those unwanted pounds:

NWCR

• Eat breakfast daily

• Exercise approximately 60 minutes a day

• Check weight at least once a week

• Watch less than 10 hours of television per week

• Maintain a consistent diet on weekends and weekdays

• Track food intake

• Plan meals on most days of the week

• Track fat and calories

• Measure food

• Add physical activity into daily routine

• Set goals

• Own the ―process

It is important to note that all these behaviors are not re-

quired to achieve success, but they are habits that have been

shown to be effective. It is certainly possible to reach and

maintain your goal by simply eating less, moving more and ad-

justing based on whether the scale goes up or down.

Why do most people gain the weight back?

People return to their original weight (and more) when they

stop doing what made them successful in the first place. Par-

ticipants of the NWCR who regained more than five pounds

reported exercising less, eating more fatty foods and allowing

themselves to overeat more frequently. It is easy to under-

stand why the majority of those who go on ― “fad” diets and

other programs lose weight quickly and eventually gain it

back. They simply cannot maintain the drastic changes most

fad diets require. It‘s not that fad diets don‘t work; the prob-

lem is they only work on a short term basis. Keeping the

weight off is the real challenge.

23

Nutrition Basics

The Law of Thermodynamics

As fad diets have come and go, one theory on altering body

composition has withstood the test of time: The First Law of

Thermodynamics. Thermodynamics is the study of energy,

and with regards to altering body composition energy is calo-

ries.

Formal Definitions

• Law of Energy Conservation states that energy is always con-

served; it cannot be created or destroyed. In essence, energy

can be converted from one form into another.

• The First Law of Thermodynamics states the change in the

internal energy of a system is equal to the heat added to the

system minus the work being done from the system.

Translated Definition for Applica-

tion

We will express energy as calories

in this equation.

The individual will maintain their

weight if: Total Calories consumed per day = Total Calories ex-

pended per day

The individual will gain weight if: Total Calories consumed

per day > Total Calories expended per day

The individual will lose weight if: Total Calories consumed

per day < Total Calories expended per day

Interestingly enough as the epidemic of obesity continues to

rise, so too is the average caloric intake of the American adult.

The National Health and Nutrition Examination Survey have

reported that caloric intake has risen by approximately 10%

each day. With caloric intake increasing and daily activity de-

creasing it is easy to see how obesity has risen.

Science vs. Life

The Law of Thermodynamics is indisputable on face value. If

it is so indisputable and easy to compute, why then the obe-

sity? Obesity is much more then number crunching, obesity

deals with the ability to control the mental and physical con-

nection with food. The variable of obesity is many and the an-

swers are not easy.

Variables

• Genetics – Genetics has been used as a limitation for those

seeking weight management. Even taking genetics into ac-

count there still is a calorie intake vs. calorie expenditure de-

bate

• Calorie is a calorie? - On face value yes, but upon further re-

view no. Fatty, sugary foods digest differently in the human

body and can cause biochemical reactions adverse to calorie

control.

24

• Individual Digestive Systems - Types of food react differently

from person to person.

• Hectic Schedules - causing eating on the go or missing

meals.

• Emotional Stress – This topic is potentially the biggest of

them all

• Social & Lifestyle Patterns

• Lack of education - as it relates to nutrition

There is no one size fits all solution to the issues and variables

listed above. We believe education is a great place to start on

understanding your body and how to win the thermodynamics

game. Beyond education, we believe a support team has many

benefits for an individual. Fitness professionals and physical

educators for general support, dieticians for prescribed eating

plans, psychologists for understanding the emotions of why

you are eating, and most importantly family support for daily

accomplishment.

How Many Calories Should You Eat?

For an individual food analysis and food plan a dietician is a

great place to begin. If you are not ready for that move just

yet, you can calculate how many calories you expend per day

with the following charts below.

Basal Metabolic Rate – BMR

Your BMR is the minimum caloric requirement needed to sus-

tain life in a resting individual. This is the total amount of en-

ergy (calories) you would burn if you slept all day. Calories are

burnt with blood circulation, respiration and daily mainte-

nance of body temperature. BMR is the first measurement

needed to understand how much energy or calories your body

burns per day. As with any chart or formula there are vari-

ables that affect your BMR.

• Age – The younger you are the higher your BMR, after 20

years your BMR can drop due to less lean body mass.

• Gender – Men have more lean body mass, thus a higher

BMR

• Genetics – Some individuals have faster metabolisms

• Body Fat % - The higher the body fat, the lower the BMR

• Height – Taller people have higher BMR

• Hormones – The higher the thyroxin, the greater the BMR

• Severe Dieting – Intense caloric reduction or starvation can

reduce BMR

• Internal / External Temperatures – Higher internal tempera-

ture raises BMR, as well as colder temperature outside the

body.

Calculations of BMR

• General Calculation

25

Body weight (lbs.) x 10kcal/lb = BMR 200lbs x 10 = 2000 calo-

ries per day

• More Accurate Calculation (The Harris-Benedict Equation)

Males: 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x

age)=BMR

Females: 655 + (9.6 x weight in kg) + (1.7 x height in cm) –

(4.7 x age)=BMR

• Most Accurate Calculation (The Katch-McArdle Equation)

Male & Female: 370 + (21.6 x lean body mass in kg) =BMR

*Body composition testing is needed to determine lean body

mass

Once you have determined your BMR, you then multiply your

BMR by your daily activity caloric burn. Below you will find a

simple chart to follow:

Activity Multiplier:

• Sedentary = BMR X 1.2 (little or no exercise, desk job)

• Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/

wk)

• Moderate active = BMR X 1.55 (moderate exercise/sports 3-

5 days/wk)

• Very active = BMR X 1.725 (hard exercise/sports 6-7 days/

wk)

• Extremely active = BMR X 1.9 (hard daily exercise/sports &

physical job or 2X day training, i.e. marathon, contest etc.)

Example:

2000 calorie BMR with light activity 2000 x 1.375 = 2750 calo-

ries per day

What is Your Goal?

Utilizing the above example and taking the Law of Thermody-

namics we can identify how many calories we need to con-

sume per day. If the goal is to lose body weight, we must then

consume less then 2750 calories per day. Science has indi-

cated that a safe weight loss per week for average genetic per-

son is one pound. One pound stores 3500 calories of energy,

so to lose one pound a week we must have a caloric deficit of

500 calories per day. Based on our formula the individual

would consume 2250 calories per day in order to achieve their

goal.

It is important to remember that when utilizing formulas

there is always a chance of error. If the individual is not losing

weight, and is 100% accurate with their daily caloric intake

then a further reduction in calories is needed.

If 500 Calories Work Why Not More?

Severe caloric reduction leads to a slower metabolism, de-

crease in thyroid output, decrease in mental clarity, and a de-

crease in muscle mass. A safe guideline is to follow a 500 ca-

loric reduction daily if your goal is weight

26

Any Suggestions Now That I Know My Calories?

Now that you’ve calculated your personalized and approxi-

mate caloric needs, what comes next? We have provided you

with several sample menus to aid you in choosing the best

foods. Keep in mind that each person has different caloric

needs, and these are just a few suggestions to help give you

some inspiration.

Also included, you will find a guide to green (best choice), yel-

low (consume with caution, less frequently), and red (try to

avoid) foods. Remember, healthy choices and lifestyles are

more important than obsessively counting calories. As al-

ways, all foods fit into a healthy lifestyle and every food can be

enjoyed in moderation. Restriction only leads to disappoint-

ment and unhealthy attitudes towards food. Use these ideas

to help successfully guide you through your own grocery shop-

ping and dining experiences.

Reference

Daly, Anne. Choose Your Foods: Exchange Lists for Diabetes. Alexandria, VA: American Diabetes Association, 2008. Print.

The chart following food choices is about calories: Focus on

“Calorically Cheap and Healthy” foods for better long term re-

sults.

Calorically Expensive and Un-Healthy Foods to Avoid

• Baked goods such as cookies, crackers, cakes, etc.

• Margarine or partially hydrogenated oils

• Chinese food – most of the time

• Fried/sautéed foods

• 90% or below Ground Meat or when ordered out

• Cream soups/sauces (white or pink)

• Sauce – Puttinesca, Marsala, Picata

• Egg Yolks 27

CARBS PROTEIN FAT

Whole grain bread, oats, pumpkin,

mixed vegetables, squash, whole

wheat crackers, low-fat popcorn, beans, lentils, all

fruits, low-fat milk and yogurt, brown

rice

Regular granola, bagels, dinner

rolls, cold cereals

Soda, fruit juices, cake, brownies,

cookies, pie, candy, gravy, stuffing

Eggs, cottage cheese, skinless

chicken and turkey, reduced-fat cheese,

nuts and nut butters, non-fried fish (also, rice and

beans make a complete protein!)

Light sausage, low-fat beef and pork

Bacon, regular fat cheese, hot dogs,

processed sandwich meat, high-fat

sausage and beef, protein powders

Avocado, nuts and nut butters,

canola oil, olive oil, seeds

(pumpkin, sunflower, etc.)

Regular salad dressing,

mayonnaise, butter or

margarine, canned olives

Shortening or anything with hydrogenated

oils, bacon, sour cream

• Cheeses – (The harder the cheese the higher the fat)

• Pastry products/cakes

• Most Deli Meats - Salami, bologna, pepperoni, etc

• Tuna or egg salad – store bought (any mayo based salad)

Calorically Expensive Foods That Are Healthy

• Nuts (all types), Olive Oil, Avocados

• 2% cottage cheese

• Salmon (omega 3’s)

• Dried Fruit

Calorically Cheap Foods That Are Healthy

• Lite breads (whole/Multi grain, High Fiber, High Pro)

• Sweet Potatoes/Yams, Brown Rice, Oatmeal/ Oat Bread

• Whole Wheat pasta

• Sauces – Marinara, Fra Diavlo, Tomato

• Chicken (skinless breast)

• Low fat/salt ham, Turkey (fresh roast)

• Low fat cheeses (cottage)

• Eye round roast beef, Buffalo (ground or steak), Ostrich

• Pork tenderloin and center-cut boneless chops

• Cod, Pollack, Haddock, Orange Ruffy, Tilapia

The Menus

The following menus were built on the Sharecare platform by

registered dietitians. There are three menus per calorie

groups:

• ADA Guidelines: Based on the Dietary Guidelines for Ameri-

cans, rich in whole grains, fruits, vegetables and lean pro-

tein.

• Move It And Lose It: Based on Dr. Oz's diet emphasizing

healthy fats, fish, whole grains, fruits and vegetables.

• 40/30/30: Contains approximately 40 percent carbohy-

drate, 30 percent protein and 30 percent fat.

These menus are not intended to be individualized for you,

just examples of eating within the desired calorie range.

Please consult with a registered dietitian for individualized

meal plans.

28

29

1500 Calories: ADA Guidelines

30

1500 Calories: Emphasizing Healthy Fats, Fish, Grains

31

1750 Calories: 40/30/30 Plan


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33


34

35


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37


CHAPTER 4

Support Material

Accomplishing fitness goals can be a daunting task. We have found over the years that having the support of profes-sional coaches is an effective strategy. Jay, Robert, and Bryan will take you through weekly topics on fitness, food, and focus.

TOPICS

Fitness: Functional Training Goals

Food: Eating For Weight Management

Focus: Let’s Get Started

WEEK 1 Functional Training Goals

Your MDL Training Program was built with effi-

ciency in mind. Workouts are designed to encom-

pass various functional training goals all in one.

• Flexibility / Mobility: Traditional training programs

looked at flexibility as stretching. MDL looks at functional

flexibility in a different light. In order to efficiently enhance

one's flexibility and mobility we must utilize strategies and

techniques that incorporate movements that relate to your

specific task at hand. If you are a baseball pitcher, your flexi-

bility and mobility program will look much different than

that of a runner's.

• Stability / Balance: Traditional training focused on static

balance when training for stability and balance. Testing and

exercise was based on how long one could stand on one leg or

on an unstable surface. Functional training aims to enhance

your bodies ability to move in space while creating optimal lev-

els of stability.

• Strength / Power: In order to train at one's true functional

capabilities in relation to strength and power we must move

away from the traditional bodybuilding and strength pro-

grams. We are looking to create bodies that are athletic, not

just muscular.

39

GALLERY 4.1

• Endurance: A common association to endurance training

is partaking in highly repetitive traditional exercises like bik-

ing, running, cardio machines, etc.. Those who love those ac-

tivities do them, those who do not cannot stand doing them

and generally will not. The benefits though of endurance are

endless and needed. Functional training allows us to apply an

endless array of movements to achieve the benefits of endur-

ance.

• Speed / Reaction: Traditional training for speed and reac-

tion were biased towards straight ahead speed. Functional

training looks at all planes of motion when addressing speed

and reaction.

• Coordination / Agility: Every athlete works for coordina-

tion and agility in their specific task at hand. Functional train-

ing challenges ones body to move in patterns with an ability to

improvise on the go and break away from traditional move-

ment patterns that cause us to be stuck in predictability. Noth-

ing in life and sport is predictable.

• Recovery / Restoration: Traditional training focuses on

rest, nutrition, and hydration. These facets of R&R are impor-

tant, but true R&R are multi-dimensional and work to help

normalize the body, utilize strategies to actually enhance one's

functional performance for the next day, and increase mental

performance.

Eating For Weight Management- “Your Food Rules”

Eating better requires understanding the building

blocks of nutrition and ignoring fad diets hyped by

the mainstream media.

Ignoring “magical” supplements and focusing on better habits

will enable you to perform at your best. Choose to eat accord-

ing to your needs and values. You can eat anything you want

to. You just cannot eat EVERYTHING that you want to.

Here are a few suggestions on eating better for life:

• Make “Better Bad Food Choices” whenever possible.

• Eat Breakfast

• Eat Balanced Meals (Pro, Carbohydrate, Fat)

• Eat Consistently throughout the day (avoid missing meals)

• Stay Hydrated

• Use a Multi Vitamin as nutritional insurance, but don’t use

it as a replacement for real, whole foods.

40

Application Tips: Jay Morgan

• Enjoy life’s pleasures in moderation

• Eat to provide as much health as you find acceptable.

• Intentionally add fruits and vegetables to your meals.

• Cook large – Package small.

• Experiment with new, healthy recipes.

• Maintain a consistent diet on weekends and weekdays

• Plan meals on most days of the week

• Control your portion size

• Trim Fat

• Distance Yourself from Tempting Foods

• Make Smart Choices at Restaurants

• Embrace Fruits and Veggies

• Downsize Your Dinnerware. A 9-inch plate is recom-

mended.

• Don't let yourself get too hungry

• Fill Up with Fiber

Let’s Get Started

The Only Journey is the journey within.

~ Rainer Maria Rilke

Identifying your health and wellness behaviors is an impor-

tant step in getting started. Your values and beliefs give you a

starting point on your health and wellness map. Let’s get

started reviewing your beliefs and values and maybe adding

some new ones along the way to keep you on course.

A few beliefs that you may want to consider adding towards

your health and wellness journey are commitment, discipline,

and having a support system.

Your governing beliefs act much like an axle to a bike wheel.

Without the axle we may be susceptible to some roadblocks.

This journey you have chosen is very rewarding and it all

starts with believing in yourself. We believe in you and we are

here to guide you towards achieving your goals. Let’s follow

the application tips to get started.

41

Application Tips: Robert DeVito

Application Tips: Bryan Morgan

TOPICS

Fitness: What Is An Ideal Program For Fat Loss?

Food: Identifying Your Obstacles

Focus: Set Our Goals

WEEK 2 What Is An Ideal Program For Fat Loss?

There is no ideal exercise fat loss program for every-

one. The program is always dependent on the indi-

vidual - tasks - goals.

Litmus tests can be administered by a coach to discover start-

ing points and thresholds for the individual. Beyond body

weight, body fat %, and circumference measures, testing that

identifies musculoskeletal and cardiopulmonary thresholds

should be identified.

Movements should be congruent with the individual's daily

tasks or sport. For an example, if the individual is a golfer who

needs fat loss, movements should dominantly be in the up-

right position emphasizing rotation.

Exploratory, criterion, and motivational questions should be

identified as well for a successful program. Possible questions

are:

• What environment are you training in (health club, out-

doors, home...)

• What equipment

• Days per week to commit to exercise

• Time frame to reach goals

• Should workouts change daily or weekly for challenge or

comfort

42

GALLERY 4.2

• Is intense circuit training an option

• Why is the goal so important

When an individual identifies their thresholds, tasks, and

goals the potential for success increases dramatically. It is im-

portant to remember that fat loss programs are built on the

principle of energy. The individual's program has to increase

energy expenditure beyond that of energy consumption.

Identifying Your Obstacles

“A thing that blocks one’s way or prevents or hin-

ders progress.”

- Webster Dictionary

Identify your Problem Areas – What are your biggest chal-

lenges? Some eat too much at meals or at their desks, while

others pack in extra calories while driving, snacking, or social-

izing. Some want to help family members eat better – without

them knowing it! Others leave choosing foods and meals to

the very last second when hunger has already taken control of

their thoughts. Different problems require different solutions.

If you try to change everything at once, nothing will change.

Select Solutions – Select three – five small changes you

think will most easily and effectively enable you to address

only your most troubling challenge. Be certain that these

changes are R.P.M. changes. Always choose something you

know you can repeat.

Develop a Simple Plan – You need to be more focused

than just thinking “I’m going to try to do better” and having a

few vague changes in mind. You need to select up to three spe-

cific daily changes you intend to make, and you need to com-

mit to making these changes a part of your daily routine for

the next 30 days. It is only a month, and you chose the

changes in part because you thought they would be easy for

you. Promise yourself you will try hard to adopt those

changes for a least a month.

Execute Your Plan – It is important to make these changes

each day. There is power in consistency. One way to do this is

to keep a calendar or keep a record to mark your daily pro-

gress. Tell your friends and family about the commitment you

have made. Do other things you believe will help keep you on

track, like wearing a wristband or other reminder, posting

43


signs for yourself, writing a food diary, or joining a group that

is committed to making the same kind of changes you are.

Do this and you will be on your way to freedom from all of the

frustration and confusion and on the path to being healthy

and fit.

Set Our Goals

“Nobody can go back and start a new beginning, but

anyone can start today and make a new ending.”

~ Maria Robinson

Imagine creating a blueprint of how you want to look and feel

even before you achieve your desired results. Visualization is

tool to help your mental organization and goal setting. The

best time to visualize your achievements is first thing in the

morning and before you go to bed. Make it a habit of thinking

big but take it one day at a time so you don’t feel over-

whelmed.

A perfect example of this method would be a golfer visualizing

sinking the putt before he even hit the ball. The golfer has to

see it in their mind’s eye and then step up and swing. In golf it

doesn’t always go as planned, but in the fitness world more of-

ten than not you will achieve your goals with a positive out-

look.

Setting your goals up begins by switching the word want into

will. If you think you can’t achieve it, you need to make it a

must. This positive attitude is a needed ingredient in the rec-

ipe for success. When you are exercising this positive attitude

will be developing, and just like a muscle it will get stronger.

Let’s follow the application tips to create optimism.

44



WEEK 3 Starting Points

Litmus tests are designed to allow the user to iden-

tify what point they are starting at, and to monitor

progression.

Litmus Test: Single Leg Balance Reach

Functional Goal: Mobility / Stability

What You Need: Wall & Tape Measure

The Single Leg Balance Reach Test is a great litmus test to

look at the flexibility and strength of the foot, hip, and tho-

racic complex.

Test #1: Standing on one leg facing the wall, reach with bilat-

eral arms as far anterior to your waist touching the wall. Test

until you have reached maximum threshold (distance + con-

trol) from wall and document. Repeat with opposite leg.

Test #2: Standing on one leg facing away from the wall,

reach with bilateral arms as far posterior to your head touch-

ing the wall. Test until you have reached maximum threshold

(distance + control) from wall and document. Repeat with op-

posite leg.

Litmus Test: Body Circumference

Functional Goal: Fitness/Vitality

What You Need: Measuring Tape

45

TOPICS

Fitness: Starting Points

Food: Planning And Being Prepared

Focus: Actions Speak Louder

GALLERY 4.3

Circumference measurements will help you get detailed infor-

mation about your body. You can go back every 4 weeks to re-

measure and make sure you have progressed. Using a measur-

ing tape, take a few measurements to help your fitness profes-

sional understand where you are starting.

▪ Chest (place the measuring tape across the largest part of

the chest)

▪ Waist (place the measuring tape on top of the belly-button

and circle your waist)

▪ Hips (place the measuring tape around the largest part of

the hips)

▪ Thigh (place the measuring tape around the thickest part of

the thigh)

▪ Upper arm (place the measuring tape around the largest

part of the upper arm - the biceps and triceps area)

When performing the measurements, make sure that the tape

measure is not too tight or too loose. You want to be able to

put your "pinky" finger underneath the measuring tape so it is

snug, but not pushing into your body. You will want to be con-

sistent with your measurements, whether you measure in the

morning or evening, make sure you re-measure at the same

time of day. This helps keep your re-assessments more accu-

rate. Track your progress every four weeks..

Planning And Being Prepared

A little planning goes a long way when it comes to

weight loss and healthy eating.

Let's take a look at a few simple ways spending a little time

thinking ahead will make your weight loss efforts easier and

more convenient.

Ensure the right foods are available at the right time. Think

about breakfast, lunch, healthy snacks and an evening meal.

Have some ready meals in the fridge for those emergency mo-

ments. Planning can take extra time and effort, but will soon

become a habit that will really make a difference.

Check for your diet staples, make a list of what you need and

keep the list updated as your weekly trip to the grocery store

draws near. All the best intentions are for nothing if you don't

have healthy food on hand to eat.

46


Planning your meals ahead of time can be a sure-fire way to

stick to your plan. Designating what you're going to eat and

when can keep you from choosing whatever is in reach when

hunger strikes. When you don't have to decide what to eat on

the spur of the moment, you can avoid making a poor decision

altogether. This can be as simple as planning and packing

your lunch the night before work or school; it will prevent the

morning rush from causing you to head out the door with

nothing and as a result, heading to the nearest drive-through

at lunch.

On Sunday afternoon try brainstorming what meals you'd like

to cook for the week ahead. You could designate certain meals

for days you know you will be home more and designate

other, busier days as takeout days. Pull out your takeout menu

stash and highlight healthier options so you can plan what

you'll order.

Our Actions Speak Louder Than Our Words

Life is good when you’re complacent. Life is incredi-

ble when your not.

~ Bryan Morgan

You are powerful beyond measure. Your journey to a healthier

lifestyle will be filled with success. Achieving comes from do-

ing and doing starts with making a positive shift with our

body.

As much as your mind can lead your body, your body can

drive your mind to believe in itself. When you exercise you re-

lease hormones that make you feel better and more capable of

believing in achievement. You will realize that your language

will change from “I can’t” to “what more can I do quickly”.

Body language is a great way to let your voice be heard. A

healthy posture leads to a healthy mind. For example try sit-

ting up or standing up right now with a smile on your face and

your body nice and tall and say “ I am sad.” It doesn’t fit does

it? The way you look and act will reflect your desire to achieve

a healthier way of living. Let’s follow the application tips.

47



TOPICS

Fitness: Principles Of Functional Training

Food: Better Bad Food Choices

Focus: Benefits And Rewards

WEEK 4 The Principles Of Functional Training

A principle is a law or rule that is based on the abso-

lute truths. Your My Dynamic Life program adheres

to the Principles of Applied Functional Science. Gary

Gray of the Gray Institute defines the primary prin-

ciples of Functional Science.

1. Three – Dimensional – The body moves in three planes of

motion(Sagittal, Frontal, Transverse), training programs must

include three dimensions of movement to enhance and chal-

lenge function.

2. Gravity – Gravity affects function constantly. If we under-

stand gravity we can position and move the body properly to

enhance the benefits of gravity.

3. Driven – Function is driven by internal and external influ-

ences to the body. Whether anatomical parts, tools, or natural

environment, function is driven.

4. Dynamic – Function is always moving as life demands

move. Static is not function.

5. Individualized – Function needs to be individualized to the

individual, be task dependent, and achieve the individual’s

functional goals. In order for that to be achieved the physical,

mental, and spiritual health must be addressed.

48

GALLERY 4.4

6. Global – Function is global, it must enhance ones global

sphere of function. An individual starts in many different posi-

tions in life, moves in many varying actions and combines ac-

tions.

7.Fun: Function must be fun, programs and play outs must be

designed with the fun principle. If something is fun the end

user will comply.

Better Bad Food Choices

Dieting is hard so we recommend that you do not do

it!

Most diets are focused on restrictive methods of calorie con-

trol, or tout eliminating certain foods or food groups to

achieve desired weight loss. Most individuals cannot be suc-

cessful with these methods long-term. The “Better Bad” sys-

tem is designed to enable you to make better (relatively) food

choices and control your food intake in a Realistic, Progres-

sive and Maintainable way.

Trimming a little bit of calories here and there can do wonders

for your weight and health. It is not always about eating less;

sometimes it is about eating smarter. Skimming off calories is

easier than you think. Challenge yourself to implement one

new strategy everyday for eating and one for exercise. All it

takes are several small efforts to help trim excess calories.

Choose a few strategies and you will eat approximately 100

calories less daily. Burn 100 calories more daily by walking for

20 minutes and that adds up to ½ pound per week. This may

not sound like much, but, it all adds up to 20 pounds in a

year.

The more BBFC’s you incorporate the more calories (pounds)

you will lose. Small changes will yield HUGE results.

A few methods of a BBFC are:

Portion Control – Eat the same foods that you have been

but reduce the amount by 10%. Restaurant portions are gener-

ally twice or more the amount of a healthy portion. Eat 1/2

your plate and bring the rest home.

Food Switch – While at a restaurant or fast food establish-

ment make a different selection based on taste, health needs

and calorie needs. A great example would be if you are in the

habit of choosing an 800 calories Double Cheeseburger, your

choice would be a Fried Chicken Sandwich at 600 calories.

This is not a perfect choice, but it is BETTER by 200 calories

and most likely lower in sodium and Total Fat.

Food Frequency - Track the poor food choices you make

and the frequency that you eat them. Your goal is to eat fewer

poor choices and decrease the frequency of their consump-

tion.

49


This can be performed for liquids too. Slowly switch out

calorie-rich beverages for alternative options. If you drink

regular soda, switch to diet and eventually sparkling water.

You may slash hundreds of unnecessary calories with some

simple changes.

Benefits And Rewards to A Healthier Lifestyle

If we all did the things we are capable of, we would

astound ourselves

~ Thomas Edison

Congratulations on your progress and commitment to stay

healthy. You are doing a great job. We always say we can do

better but the MDL team believes strongly in recognizing your

achievements. However, the true reward comes from you iden-

tifying it. Remember it starts with your beliefs and values. As

you train those beliefs and values, they begin to get stronger.

You will begin to feel much more supported and aligned with

your core. Your mind and body are in harmony. Below are a

few of many physical benefits that are not all tested everyday

but that are developing as well.

•Can help keep weight under control

•May help to improve cholesterol levels

•May help prevent or control high blood pressure

•Helps to prevent bone loss

•Increases muscle tone

•Boosts energy levels

•May help you manage stress and relieve tension

Our bodies thank us everyday for taking care of it by allowing

us to live our life on our terms. It’s when we begin losing our

abilities that we recognize and cherish the ones we have.

Rewarding yourself for your achievements is a highly recom-

mended. We have made it to week four and even a pat on the

back would be appreciated. The MDL team is proud of your

accomplishments and we thank you for trusting us to help you

reach your new standards. We have made it four weeks.


50


WEEK 5 Are Your Surviving Or Thriving?

The more is better philosophy is dominant in mod-

ern day’s thinking. This philosophy has a direct im-

pact on your level of fitness and vitality.

Gary Gray And David Tiberio of the Gray Institute summa-

rized in their Fast Function DVD that “Fitness and Vitality ani-

mate life – they allow one to thrive not just survive. Thriving

is about expanding the border’s on one’s personal space, hav-

ing presence, and dominating that space. Vitality involves the

fitness of body, mind, and spirit. With vitality comes persis-

tence – the capacity to thrive despite the environment, the ca-

pacity to stay healthy and return to health, the capacity to take

action, and the ability to live beyond one’s self.”

I cannot think of a better example of surviving over thriving

then elite endurance athletes. This group of athletes epitomize

the more is better philosophy, where they are looked as fit in

society without actually having vitality.

If an individual is thriving they are in a repair/growth mode

versus someone who is surviving is in a protective mode.

51

TOPICS

Fitness: Are You Surviving Or Thriving

Food: Eating According To Your Goals

Focus: Use Our Senses

GALLERY 4.5

Lenny Parracino of AIM Sport Medicine broke down growth

vs. protective modes within this article.

Eating According To Your Goals & Values

Do you alternate between being “good” at sticking

to a sensible eating plan and being “bad” when you

slip?

It’s a frustrating but common cycle for most of us, especially

when we consider the self-defeating attitudes that labeling

and acknowledging our “badness” create when it comes to

food. Many psychologists know that behavior modification

strategies--rather than diets--can help us break this self-

defeating cycle and make lasting lifestyle changes. Beliefs >Thoughts >Feelings >Behaviors > Habits > Out-

comes

What is behavior modification? It begins with a change in self-

talk and thought, which helps us change our attitudes about

our eating, our bodies, and our weight, which helps us change

our behavior. In terms of weight loss, our behavior will be re-

flected by how we feel inside, which will be reflected in how

we appear on the outside. When we feel good about ourselves,

we can’t help but be attractive to others. THIS is the ultimate

goal—to feel better about ourselves inside, so that our bodies

and personae will reflect confidence and light to others.

Why do we slip?

In many cases a “slip” is a return to a prior behavior due to a

temporary loss of dedication to our goals. A bigger issue is

that for most of us, we are not clear on our values and reasons

for achieving our outcomes.

Follow this:

Poor strategy = Not having a goal

Better Strategy = Having a general/vague goal such as

“Weight Loss”

Good Strategy = I wish to feel better and my desired Weight

loss is 20 pounds over 5 months.

BEST Strategy = I desire a life that provides me the energy to

be active and feel good about myself every day. I will make

food choices that are consistent with this outcome.

In utilizing the BEST Strategy you remain focused on the proc-

ess of achieving the goal and the goal itself. The values and

reasons for changing become more important than the change

itself. This is where change truly occurs.

52


http://www.aimsportsmedicine.com/pdf/Health_a_Dynamic_Adaptability_Article.pdf

http://www.aimsportsmedicine.com/pdf/Health_a_Dynamic_Adaptability_Article.pdf

Use Our Senses

Make it thy business to know thyself, which is the

most difficult lesson in the world.

~ Miguelde Cervantes

We learn through our five senses. Some senses are stronger

then others. Our five senses our seeing, hearing, feeling, smell-

ing, and tasting. We often associate being healthy by our lead-

ing senses. When you satisfy your dominant sense you may

struggle with complacency.

Lets take a look at an auditory person. They will show

stronger characteristics traits of their sense of hearing. That’s

not to say they can hear better, but rather he or she may asso-

ciate their success from being told they look good. Once they

hear a complement an instant achievement is satisfied and

they believe they are healthy. Now the question is why will

they continue.

Let take a look at a visual person. They will show stronger

characteristics traits of their sense of seeing. That’s not to say

they can see better but rather he or she may associate their

success from seeing themselves looking better in the mirror.

Once they see the weight scale go down an instant achieve-

ment is satisfied and they believe they are healthy. Now the

question is why will they continue.

This continues for feeling, smelling and tasting. Using your

senses may help you continue being healthy because you will

recognize what motivates you, and you continue to motivate

yourself on your needs. There are many triggers that motivate

you. Lets make certain to explore each one of them.

53



WEEK 6 Create A Social Network For Support

Social support has been linked to successful weight

management for years.

Anytime an individual connects with like minded individuals

the chance for long term success increases exponentially. In

today's ever changing world, social support now comes in two

forms: live or online. Choosing which form really is dependent

on you.

Live support groups consist of popular groups such as Weight

Watchers, group fitness classes, and running & walking clubs.

These groups have been around for years and strive at creat-

ing a positive environment for individuals.

Social networking websites have exploded across the net over

the years. Sites such as Facebook, Twitter, Sharecare, Google-

Plus, LiveStrong, and more have opened the possibility for in-

dividuals to join a network group of like minded people. These

groups can offer support through wall posting, emails, videos,

motivational quotes, articles, links, and more. Where it lacks

in face to face contact, it makes up in the ability to open the

internet’s vast resources.

54

TOPICS

Fitness: Create A Social Network For Support

Food: Meal Frequency And Food Quality

Focus: Revisiting Our Goals

GALLERY 4.6

A suggestion would be to try both avenues to see which one is

for you. Not only will you increase your success in reaching fit-

ness goals, but best of all you can meet new friends.

Meal Frequency And Food Quality

Caloric restriction without calorie quality is a recipe

for disaster.

Often, while attempting to lose weight we automatically eat

less food (which is needed) and often we decrease our meal fre-

quency (which is NOT helpful).

In order for bodyweight to decrease you must create an energy

(calorie) deficit for the body to be able utilize its stored energy

(body fat). This is simple math. However, the methods most

of us utilize in our attempt to get rid of and stay rid of our ex-

tra calories is what is in question.

A vital piece of information to understand is that your goal

most likely IS NOT just weight loss. But, a specific type of

weight loss – you desire to burn body fat. This is attained

through creating that calorie deficit we are after. Here are

three things to make your body’s job so much easier:

Lose fat, maintain muscle. So many people either diet or

exercise attempting to lose weight. In reality, you need both;

an energy deficit to lose fat and exercise to maintain your mus-

cle tissue and keep your ability to burn calories high. A calo-

rie deficit without exercise WILL result in lowering your abil-

ity to burn calories.

Increase meal frequency – Often you will hear about eat-

ing more to lose weight… this is a half-truth. If you eat more

you will gain more. What does work is increasing your meal

frequency to maintain energy to move and stabilize blood

sugar to stave off cravings and hunger.

Food quality – Consuming better foods will enable you to

feel better and more energetic, provide your body with much

needed nutrition and as an added bonus healthier food takes

more of your body’s energy to burn (Thermic Effect of Food).

55



Revisiting Our Goals And Raising The Bar

“The doors we open and close each day decide the

lives we live.”

Flora Whittemore

In week two we imagined creating a blueprint of how you

want to look and feel even before you achieve your desired re-

sults. We suggested visualizing your goals first thing in the

morning and before you go to bed. We also mentioned that a

positive attitude is a needed ingredient in the recipe for suc-

cess. Now is the time to reinforce our goals and maybe add

some new ones to the list.

We now are in week six,. Once again, congratulations. We are

at the halfway point and now it’s time to take a step back and

look at the accomplishments and recognize them. Remember

the little things add up and they are worth identifying. Some

or your goals may have already been accomplished while oth-

ers are not too far away. Some of your initial goals may not

mean as much, because you may have a healthier perspective.

With six week to go this is an opportunity to add some six-

week goals to your list. Your mind and body are healthier and

you may now consider picking up some recreational activities

like biking, kayaking, or running in a local charity event to

give back. Making some modifications to your goals keeps it

fresh and challenging. Let’s again follow the application tips

and think optimistically.

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WEEK 7 How Do I Find Time To Exercise?

If this question has come up for you as an obstacle to

starting an exercise program, you most likely have

a time management challenge. By addressing your

overall time management, you will indirectly solve

this obstacle and open up more time for other things

as well.

Ralph Simone of Productivity Leadership Systems created a

simple funnel system for individuals to manage their weeks as

they relate to their goals. The slogan of the funnel is aptly

named "Slow down to go faster". The funnel starts with an ex-

ercise to challenge your thoughts on your overall purpose and

values and the intended outcomes that are identified from

them. This exercise is fundamental to addressing time man-

agement. The identification this provides creates the blueprint

for your life.

At this point the funnel addresses the challenge of finding

time. Ralph considers exercise Energy Renewal. Energy re-

newal consists of physical, mental, and spiritual renewal. Exer-

cise can spill into all of these categories, and is an absolute

must in helping you fulfill your purpose, values, and goals. En-

ergy renewal is to be performed on a daily basis, which then

becomes a high priority when filling out your daily calendar.

57

TOPICS

Fitness: How Do I Find Time To Exercise?

Food: Dispelling Food Myths

Focus: Change Your Words

GALLERY 4.7

Filling out the daily calendar starts with only activities that

achieve your goals, and exercise is a prerequisite. Once you

have filled out the highest priority events, you than address

the day to day activities. These activities are needed, but do

not necessarily help you in achieving your goals. The funnel

suggests looking at these activities and choosing which ones

you can delegate, automate, or eliminate. The most important

aspect to solving how to find time to exercise is to elevate the

importance of exercise. That exercise sets the table for you

achieving your purpose, values, and goals. If you can accom-

plish this, exercise will become a lifelong activity.

Dispelling Food Myths

If you say something long enough it becomes a fact

Let’s review a few of the more common diet myths and hyper-

bole and separate fact from fiction. By understanding why

these myths continue you will surely be better prepared to

know what does work and to not fall for new myths. Much of

the confusion that surrounds these stories is that they are

grounded in half-truths.

1. Eating late causes weight gain

It does not matter what time you eat. You have the ability to

burn a certain amount of calories per day (this varies daily)

and it can be surpassed very early, very late or not at all. Ex:

If you have a 600 calories Caramel Coffee with Whipped

Crème at 9:00am and a 2000 calorie #1 Special from the Fast

Food menu you don’t need to worry about eating late. You

passed your calorie allotment at noon.

2. Eating Carbohydrates (sugars) is why you gain

weight

Yes, many people overeat and turn to sugary foods and drinks.

So, in essence you can see why this statement sounds so true.

It is not the singular food or food type. It is not even that eat-

ing sugar causes more sugar cravings - it is that we typically

overeat and under move. If you look at a typical restaurant

meal eaten with others there is much more calorie damage

done before you get to dessert. Start with alcohol, salad with

high calorie dressing, bread and butter, appetizer, 2000 calo-

rie entrée’ and THEN dessert.

3. Carbohydrates are O.K. as long as they’re good

carbs…

So, you should avoid the sugars, avoid anything with white

flour and even avoid certain fruits and vegetables. There is

58


some truth to this, but it is the opposite of what is touted as

fact. It is not that the listed items are fattening; it is that

“healthy” foods are better because they provide nutrition that

junk food does not and they are more complex foods which

are harder for your body to break down, hence, you burn more

calorie from eating them. However, if you eat too much of any-

thing it will make you gain weight. Every food is fattening and

fat burning.

Change Your Words

Words are a form of action, capable of influencing

change.

- Ingrid Bengis

In week three we discussed that our actions speak louder then

our words. We mentioned that achieving comes from doing

and doing starts with making a positive shift with our body.

You have dedicated yourself both mentally and physically and

you have made a positive shift that may or may not be identi-

fied yet.

Now is our time to change our words if we have not done so

already in a goal-oriented direction.

When our language sounds positive we are more opt to be opti-

mistic. Below is a list of positive ways of changing our words

to lead a healthier lifestyle.

• I can vs. I cant

• Maybe vs. yes

• I’ll start tomorrow vs. I am starting now

• I can’t vs. I must

• Why vs. why not

Refreshing your outlook to be more positive can be achieved

by choosing healthier words. This isn’t just for others to hear,

but your own body also listens. Your body is the first to be-

lieve one way or the other. You have the power to alter your

mood. From standing up to, and facing your challenges and

succeeding to turning around and lying down in defeat. You

are powerful beyond measure.

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WEEK 8 Is It Better To Do High Or Low Intensity Cardio Train-

ing?

High Intensity Training is becoming more popular

everyday, but is it needed?

The answer to this question is dependent on the individual -

task - goal. Is the goal for wellness, weight management, or

sports conditioning? Within that goal there is a need to iden-

tify specific tasks at hand. For example, if the goal is sports

the demand for golf and soccer is quite different. The same

holds true if you are trying to lose twenty pounds or reduce

stress to enhance your wellness. Once the goal and task has

been identified the most important aspect becomes the indi-

vidual. High intensity cardio might not be the best place to

start for an individual based on their medical history and cur-

rent thresholds. Litmus tests such as Astrand Treadmill Test

are a great start to identify current abilities and thresholds.

It is important to remember low, medium, or high intensity

workouts are all good choices. Each has benefits and limita-

tions; a combination of all three is desirable long term. Deci-

phering which one is for you is the most important factor to

implementing a successful program.

Heart Rate Zones:

• Zone1: 65-75%

60

TOPICS

Fitness: High Or Low Cardio Training

Food: Setting Up Your Eating Plan

Focus: Congratulations, We Are Doing Great

GALLERY 4.8

• Zone2: 75-85%

• Zone3: 86-90%

Setting Up Your Eating Plan

Creating a purposeful and long-lasting eating plan

does take a bit of effort.

Learning to trust yourself and your decision making is para-

mount to your success. Continuing the path of being prepared

by planning and avoiding dieting and short cuts is the best

path to long-term success. Here are a few strategies to ensure

you stay on track.

1. Plan your meals and snacks

This seems simple enough, however, I am sure you get caught

during hungry times and scrambling to figure out what to eat

and where to get it, and more often than not the choice does

not fit your goal leading to remorse and regret. You must at

least know what your next meal will be, where you will get it,

how it can be prepared and why you are consuming it. Ideally,

you would have the entire day’s meals planned and prepared.

Take one step at a time.

2. Make a “go to” meal list:

I still utilize Index cards foe INDEXING my “go to” meals. Of-

ten, we get stuck not knowing what to prepare because we be-

come bored with our choices or we do not plan and scramble

to eat something that fits our plan. Keeping a record of your

favorite “go to” meals will aid you to make better, consistent

choices.

3. Prepare your mind for success daily

Begin each day by preparing your mind to be successful.

Many of us have so many habits ingrained over the years we

do not even realize the power we have over our thoughts. Re-

peat to yourself daily that you will eat healthy (according to

your goals and values), that you will be prepared, that you will

overcome obstacles and that nothing can stop you from be-

coming the person you desire to be.

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Congratulations, We Are Doing Great

“ Dream as if you’ll live forever, live as if you’ll die

today.”

~ James Dean

Once again congratulations on your progress and dedication

to a healthier lifestyle. At this point you should feel proud, and

if you don’t you deserve to. We are all creatures of habit and

any change whether bad or good can be challenging. Creating

a healthy lifestyle isn’t as rewarding a living one. Your MDL

team may have helped with the creation, but you’re the one

making it come to life. Thank you!

Remember our bodies thank us everyday for taking care of it

by allowing us to live our life on our terms. Many people have

no idea of what it feels like to take back control of their health,

and the ones that have started are amazed that their actions

have increased their quality of life. We need to acknowledge

what we are preventing by living a healthier lifestyle.

An example of this is when the doctor tells you that your good

health may have saved your life.

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WEEK 9 Staying Motivated To Exercise

The reasons for exercising vary from person to per-

son.

Studies have indicated that individuals motivation is either

driven from within (internal), or driven from outside influ-

ence (external). This must be identified to create strategies for

oneself to stay motivated to exercise. Individuals can become

demotivated from exercise for various reasons:

• Boredom

• Lack of Results

• No support system

• Program not appropriate for the user

• Pain

Possible Strategies:

Variety is the spice of life!

Suggestions for either internally or externally driven individu-

als is variety. Your program should be built to create modifica-

tions in your program either daily, weekly, or monthly. Both

types of individuals could benefit from incorporating environ-

mental changes (outdoor, indoor, at home, at health club or

PT studio are examples.)

63

TOPICS

Fitness: Staying Motivated To Exercise

Food: Grocery Shopping

Focus: commUNITY

GALLERY 4.9

Go for a check-up!

For the externally driven individual, hearing your doctor give

you positive or negative feedback can motivate you. Most peo-

ple have higher regards for their doctor. If the doctor tells you

to move more or eat less that will most likely get you moving.

The same can be said if the doctor says great job, keep it go-

ing.

Seek A Pro!

Hire a professional coach to help guide and design a program

that is just for you. There is no one program that fits all, a

coach can match you, your goals, and tasks to the appropriate

program. For the externally driven individual, another voice

is in your ear.

Grocery Shopping

Here are a few quick tips on grocery shopping:

Schedule it.

Just like anything else in life, if you schedule you are more

likely to do it. How many times have you gotten caught with

“nothing to eat” because your house was ill-prepared? Make

sure you are prepared by scheduling your weekly shopping

trip and sticking to your plan.

Shop with a list.

Be sure to make your list of “Needs” throughout the week. Use

your smart phone Memo function to aid you. I am sure you

are more likely to forget a paper list than you are your phone.

This list will ensure that you do not forget any of your staples.

Strategically shop the store.

Shop around the perimeter of the store and fill your cart with

the produce, meats and dairy first. Here is a strategy for what

to fill your cart with:

Fresh vegetables and fruits should make up the largest part of

your healthy foods grocery list. Choose a variety of fruits and

vegetables that everyone in your family will enjoy.

Most of your grain and cereal products should be made from

whole grains, not from refined flours. This part of your list in-

cludes whole grain breads, whole grain pastas, and whole

grain breakfast cereals.

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Your protein and meat choices should consist mostly of fish,

poultry and lean meats. Eggs, nuts, seeds and legumes are

also good protein choices.

Beverages should be kept simple. Water, low-fat milk, and

calorie-free teas are all good choices. If you opt for soft drinks,

choose diet sodas to avoid extra sugar.

Dairy products should include low-fat milk, yogurt and

cheese. If you do not want cow’s milk, choose soy and rice bev-

erages, calcium-fortified orange juice, or goat milk and

cheese.

For sandwiches, choose peanut butter or other nut butters,

low-fat turkey slices or sliced roast beef. Avoid processed

lunch-meats, sausages and hot dogs.

commUNITY

“ When a gifted Team dedicates itself unselfish trust

and combines instinct with boldness and effort, it is

ready to climb.”

~ Patanjal

One of the strongest exercises that one can do is to have sup-

port from another person while giving it back. At this point of

your journey we like you to recognize that you have the power

to turn the light on for others and help guide them to live a

healthier lifestyle. We believe that in the act of giving to others

you can encounter a higher standard of health that reaches

the heart.

When a support team is created working towards a common

goal your vision and strengths are challenged and you become

stronger thus being able to overcome obstacles that alone

seem impossible.

The summer of 2006, MDL team member Bryan Morgan rode

a bike for one hundred miles for the Livestrong foundation.

The foundation’s mission led by Lance Armstrong is cancer re-

search and awareness. That year Bryan raised one thousand

dollars. After the event, Bryan set a big dream goal of raising

ten thousand dollars to make a bigger contribution to some-

thing that he is very passionate about. He created a support

team of close to fifty teammates in 2009, and went back to

the Livestrong foundation to make a bigger impact. The

strength and support of the team raised over twenty thousand

dollars.

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66


WEEK 10 How Do I Get Past A Plateau?

An absolute must in overcoming plateaus is a funda-

mental understanding that your body is striving for

homeostasis.

Homeostasis is a state of balance, it is a desire for your body

to stabilize its internal system with external influences. What-

ever you consume in food, the body wants to burn the identi-

cal amount. If you are putting progressive loads on your mus-

cles, the body will build it to the size or strength needed to

handle the work. The body will build the capacity of your

heart and lungs to match the demand you are putting on it.

This is the exact recipe to create plateaus. If the individual can

understand this concept, they can utilize strategies to keep the

body guessing on what is next. When the body is guessing, it is

not in a plateau. Below you will find potential strategies that

can help the individual avoid or overcome plateaus.

Modify caloric intake on a weekly or monthly basis - Eat

slightly below or above maintenance caloric intake on pur-

pose. Give your body something to think about. Be careful

though that the caloric number matches your goals more days

then not.

Train in various heart rate zones. If all you do is train in Zone

1 (65-75%MHR), your body will figure it out quickly.

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TOPICS

Fitness: How Do I Get Past A Plateau?

Food: Convenience Foods

Focus: Slow Down To Go Faster

GALLERY 4.10

Modify variables in your conditioning program (vary reps,

sets, load, rest periods). Use progression or regression when

needed.

Vary what type of exercise your are doing, based on your

needs and goals. Running everyday bores the body.

True power is understanding that when you are training to

reach specific fitness goals, you are actually irritating your

body. Your body is such an incredible adaptive machine, Re-

spect the body and strategize appropriately to overcome pla-

teaus.

Convenience Foods

Convenience foods are a way of life for some. For

you to be successful you will need to embrace con-

venience foods and use them as a tool (BBFC), not a

staple.

Everyone gets busy and overwhelmed at times. Being pre-

pared by having quick, convenient choices available will help

keep you on track for success.

Frozen foods are a convenient way to keep vegetables on

hand. There are also prepared meals that you can pop into the

microwave or oven. These can be convenient and healthy if

you choose low-fat versions with good portion sizes. Read la-

bels and choose frozen foods wisely. Avoid frozen pizzas,

pocket-sandwiches, deep-fried appetizers, and breaded foods.

Healthy Choice, Kashi and Weight Watchers all make great

low-calorie options.

Foods in cans and jars are also very convenient. Look for low-

sodium soups, vegetables and sauces. Avoid high-fat gravies

and high-calorie foods like canned spaghetti and ravioli prod-

ucts.

A few more suggestions for convenience foods and planning

would be to:

• Make a few PB & J sandwiches at once (Natural PB and

Wheat Bread) and keep them in the refrigerator to grab in a

pinch.

• Fat-Free popcorn and string cheese is always a quick, low

calorie and balanced snack.

• Eat the smallest fast-food burger (with mustard and

ketchup, not mayo) and a no-cal beverage. Then at home,

have baby carrots.

• Pre-cooked chicken strips and microwaved frozen broccoli

topped with Parmesan cheese.

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• Scramble eggs (whites) in a nonstick skillet. Pop some as-

paragus in the microwave, and add whole-wheat toast.

• Pre-bagged salad topped with canned tuna, shredded

reduced-fat cheese, and low-cal Italian dressing.

Slow Down To Go Faster

“ Perhaps our eyes need to washed by our own tears

once in a while, so that we can see life with a clearer

view again.”

~Alex Tan

Our minds filter both negative and positive input throughout

the day. It easily gets backed up just like a hard drive to a com-

puter. A virus in the mind is similar to a virus in a computer

and every night you need to clean out the garbage and main-

tain a healthy mind.

In the evening before bed, we will reflect on our day and write

down things that we encountered. This provides us an oppor-

tunity to dismiss some things that we feel are negative and

identify the positives that can contribute to reaching our

goals. If you ink it you think it.

It is in the process of slowing down that we can go faster.

When we reflect in the evening we allow our body to sift out

the bad and collect the good. This exercise helps us slow down

at night. A restful mind will contribute to a better night of

sleep that allow us to be more efficient in the morning rather

then carrying on yesterday’s burdens. However every thing

has a purpose and if we continue to notice that we are writing

something down that we’re dismissing every night as a nega-

tive we may want to change our lens.

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WEEK 11 Is It Safe To Try New Fitness Trends?

I have been involved in the health & fitness industry

for over 15 years professionally and have seen hun-

dreds of fitness trends emerge.

Many of the trends are either a reboot or repackaging of a past

trend or simply fade within a year. My belief in this phenome-

non is that fitness is based on the individual, task, and their

goals. Trends do not adhere to the principle of individuality.

Trends are for the mass market instead.

My advice is when you are investigating a new trend, consult

with a professional coach to help guide you through the trend

or program. The coach and you will be able to potentially mod-

ify the program to fit your needs specifically. If that can hap-

pen that trend will no longer be a trend for you, but a tool that

you can utilize for a healthier you.

Environmental Control Strategies

Change your environment to change your waistline.

70

TOPICS

Fitness: Is It Safe To Try New Fitness Trends?

Food: Environmental Control Strategies

Focus: InCANtations

GALLERY 4.11


Taking control of your environment with some well thought

out strategies can save you 1000’s of calories per week.

• In a restaurant, before beginning your meal, have the bread-

basket removed and/or have a portion of your entrée boxed

“to go.” The atmosphere of a long and relaxing dinner can

then be enjoyed without the temptation to overeat.

• Make tempting foods harder to get to, putting them in incon-

venient locations (such as in a basement or in a top cup-

board or buried under the driveway).

• At mealtime, portion out your plate in the kitchen rather

than having extra food on the table within arm’s reach.

• Decide how much to eat prior to the meal instead of during

it. Order smaller quantities (e.g. half-size portions) to avoid

excess calories.

• Do not eat while doing other activities like watching TV or

reading. If for some reason you ignore this advice, then pre-

serve the portions and allow no “refills”.

• Position healthy, lower calorie foods in the front of the refrig-

erator and the less healthy foods in the back.

• Never eat from a package. Always transfer food to a plate or

bowl in order to make portion estimation easier.

• Out of sight is out of mind. Do not buy or store poor food

choices. The work involved with getting them gives you time

to reconsider making a bad choice.

• Replace short wide glasses with tall narrow ones; it looks

like you drank more. Reduce serving sizes and consumption

by using smaller bowls and plates. Use smaller spoons when

serving; it's more work and it makes you feel like you've

served a lot.

• Do not compound your mistakes. Stop. Think. Choose. Pro-

ceed.

InCANtations

“If you persuade yourself that you can do a certain

thing, provided this to be possible, you will do it

however difficult it may be. If on the contrary you

imagine that you cannot do the simplest thing in the

world, it is impossible for you to do it, and mole

holes become for you unscalable mountains.”

~Emile Coue

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An incantation can be defined as: a written or recited formula

of words designed to produce a particular effect. Living a

healthier lifestyle is our particular effect. Beginning to exer-

cise and eating right is much like planting a seed. In order for

the seed to grow we must nourish it to help it develop. Once

the plant is established it will be easier to maintain but it still

has to fight the elements and cannot be neglected. The follow-

ing phrases are a few incantations and Application Tips that

we suggest repeating first thing in the morning and before you

go to bed.

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WEEK 12 How Do I Maintain My Healthy Habits?

According to the transtheoretical model of change,

individuals go though stages of progress as they im-

plement change.

Individual's go through pre-contemplation, contemplation,

preparation, and action within the first six months of install-

ing a new habit. Research has indicated that many individuals

stop exercising during the first three to six months. For indi-

viduals that have made it through the first six months, they

then enter the stage of maintenance.

The most important factor in the maintenance stage is to cre-

ate the proper environment for continued success. A healthy

social network is a good place to start. Spending time with

family and friends that maintain healthy lifestyles can en-

hance the individual’s chance to create permanent change. Pe-

riodically or regularly the individual should maintain a jour-

nal. Journaling is a great tool for monitoring your habits, and

re-energize habits that are slipping. Working with a qualified

health coach to help motivate, educate, and guide is a great re-

source for continued success as well. Setting up rewards

through this stage is another tool the individual can utilize to

increase the likelihood of permanent change.

73

TOPICS

Fitness: How Do I Maintain My Healthy Habits?

Food: What Did We Learn?

Focus: We Did It!

GALLERY 4.12

An individual in the maintenance stage is working towards the

final stage of change: termination. Behavioral changes can

take years to fully develop within an individual. Once termina-

tion has been met the individual cannot see themselves stop-

ping the habit. The habit becomes them.

What Did We Learn?

Improving your education on food is one of the best

strategies you can implement in reaching your

goals.

1. Current eating habits?

• Do you eat differently than you did 12 weeks ago??

• Name 3 significant changes that you have made to your eat-

ing patterns:

2. Do you eat differently than your friends at social

functions?

• How?

3. How has your home environment changed?

• Does your home environment work with your new plans?

4. What about eating out?

• Do you eat at restaurants a lot?

• Which restaurants do you go to?

• Have they changed or have you altered your choices while

dining there?

5. Is your kitchen set-up properly?

• What new tools have you purchased to aid your new eating

habits?

• Where is your “go to” recipe book?

6. Will you continue monitoring yourself objectively?

• Many people reach their ideal weight, and then let old habits

creep back in. However there are a few warning systems in

place - one is the waistband in your pants. Will you choose

to conveniently ignore it if it gets tighter? Or will you be ob-

jective?

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7. How does the lifestyle of family and friends affect

your weight loss efforts?

• If your whole world is filled with people who are couch pota-

toes - how do you plan to work against this culture? Will

they influence you to be more active or more sedentary?

We Did It!

We started with a desire to live a healthier lifestyle.

Your dedication to stay on course defied the odds

and you should be very proud.

No two people are alike. We are all unique in our own ways

and the results that you have received so far can never be pre-

cisely identified. The MDL team knew, however, when we cre-

ated this journey that it was going to be rewarding in many

ways.

The beautiful thing about being healthy is that is not a present

you unwrap once but everyday. Many successes have or may

never be identified but please respect that some of the best re-

sults could save your life and inspire others.

It would be hard for you to accomplish your results without

the support around you and it would be nice to thank them for

helping you at this point. The MDL team would love to read

your success stories as it gives us the passion to help others.

Please email us at [email protected].

We love to hear this question! What’s Next? Your MDL team

has created a variety of programs similar to this one that con-

tinue to allow you to live a healthier lifestyle and accomplish

more from your health. This is our way of giving back. Noth-

ing is better than continuing to live a dynamic life and to use

what has worked for you.

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