80% of americans will start a "diet" on Jan 1... if you or someone you love is ready to lose weight and feel great...why not try a program that works!!! I'm ready to help with Take Shape for Life.
Talk to me first if you are considering starting weight watchers, nutri system or even HGC...I'll show you the most affordable and effective way to create a healthy new lifestyle and keep it off! Plus you get a FREE weight loss coach...ME!!! I love helping my clients transform their lives.... :)
Anyone who starts or re-starts their program before January 15th, is eligible for 2 weeks of free food. Call or email me about the details! Woot Woot!!!
What are you waiting for?
Monday, December 28, 2009
Monday, November 30, 2009
Weekly Challenge #7 - Try an interval workout!
YOU SURVIVED THANKSGIVING! WOOHOOO!
I'm happy to report that nearly EVERY client who reported their weight to me today LOST WEIGHT last week! I'm so proud of your committment and determination to get healthy and stay healthy.
The challenge for this week is to try an interval work out at least once this week. It's a great way to maximize your fat burn. You can do this on a treadmill, outside, on a eliptical or even a stationary bike.
Here's how :
5 minutes: Walk for 5 minutes at a normal pace to get heart rate up
1 minute:Walk or jog for 1 minute as fast as you can - really push it
1 minute:Walk at a VERY slow pace for 1 minute
1 minute:Push it again for 1 minute - make sure it is fast enough that you wouldn't be able to talk if you tried
1 minute:SLOW DOWN for another minute - barely walking
1 minute:Walk or jog for 1 minute as fast as you can - really push it
1 minute:Walk at a VERY slow pace for 1 minute
1 minute:Push it again for 1 minute - make sure it is fast enough that you wouldn't be able to talk if you tried
1 minute:SLOW DOWN for another minute - barely walking
1 minute:Push it again for 1 minute - make sure it is fast enough that you wouldn't be able to talk if you tried
1 minute:SLOW DOWN for another minute - barely walking
10 minutes:Walk at a steady state at a moderate intensity for another 10 minutes.
5 minutes: Cool down by walking slowly for 5 more minutes This is a 30 minute work out and will burn more calories than if you just walked at a steady state for 30 minutes.
Email or text me after you have completed at least one interval workout this week to qualify for the drawing!
I'm happy to report that nearly EVERY client who reported their weight to me today LOST WEIGHT last week! I'm so proud of your committment and determination to get healthy and stay healthy.
The challenge for this week is to try an interval work out at least once this week. It's a great way to maximize your fat burn. You can do this on a treadmill, outside, on a eliptical or even a stationary bike.
Here's how :
5 minutes: Walk for 5 minutes at a normal pace to get heart rate up
1 minute:Walk or jog for 1 minute as fast as you can - really push it
1 minute:Walk at a VERY slow pace for 1 minute
1 minute:Push it again for 1 minute - make sure it is fast enough that you wouldn't be able to talk if you tried
1 minute:SLOW DOWN for another minute - barely walking
1 minute:Walk or jog for 1 minute as fast as you can - really push it
1 minute:Walk at a VERY slow pace for 1 minute
1 minute:Push it again for 1 minute - make sure it is fast enough that you wouldn't be able to talk if you tried
1 minute:SLOW DOWN for another minute - barely walking
1 minute:Push it again for 1 minute - make sure it is fast enough that you wouldn't be able to talk if you tried
1 minute:SLOW DOWN for another minute - barely walking
10 minutes:Walk at a steady state at a moderate intensity for another 10 minutes.
5 minutes: Cool down by walking slowly for 5 more minutes This is a 30 minute work out and will burn more calories than if you just walked at a steady state for 30 minutes.
Email or text me after you have completed at least one interval workout this week to qualify for the drawing!
Monday, November 23, 2009
Weekly Challenge #6 - Is Thanksgiving about food or REALLY about being THANKFUL?
Thanksgiving is only just a few days away...are you looking forward to some traditional Thanksgiving food? Maybe even a few little indulgences - candied yams, mashed potatoes, pumpkin pie, etc. Although I've given most of you the "green light" to eat foods that are normally part of the TAKE SHAPE FOR LIFE program, be sure to keep the extra carbs and calories in moderation.
This challenge for this week is to help you to re frame what THANKSGIVING means to you. Make it more about GRATITUDE and less about the FOOD!
Ask yourself?
Do I really show love to my family by cooking/ baking favorite sugary and fattening foods?
Do I really show gratitude by eating 3,000 + calories at one meal?
To complete this challenge, please take a minute and write a short letter to yourself to remind you why you are THANKFUL for this new lifestyle you've chosen. Send me an email or post a comment after you've written your letter.
Here are some additional tips and strategies to help you stack on track this week:
Marti
This challenge for this week is to help you to re frame what THANKSGIVING means to you. Make it more about GRATITUDE and less about the FOOD!
Ask yourself?
Do I really show love to my family by cooking/ baking favorite sugary and fattening foods?
Do I really show gratitude by eating 3,000 + calories at one meal?
To complete this challenge, please take a minute and write a short letter to yourself to remind you why you are THANKFUL for this new lifestyle you've chosen. Send me an email or post a comment after you've written your letter.
Here are some additional tips and strategies to help you stack on track this week:
- Plan to enjoy the traditional Thanksgiving meal in moderation. Try to keep your meal as "lean and green" as much as possible. Fill up your plate with veggies and turkey and just have small spoonfuls of the potatoes, yams or other carbs you may want to eat.
- Remember it's THANKSGIVING DAY... not THANKSGIVING WEEKEND! If you eat extra calories and carbs on one day, you will be able to recover and get back in to fat burn mode more quickly than if you take 4 days off the program.
- If the dinner is being held at your home, send all the leftovers home with your family. You don't need the temptation on Friday, Saturday, etc.
- Make sure you get in at least 3 workouts in this week to help you burn the extra calories.
- Keep a journal. Write down everything you eat on Thanksgiving day. This is great way to be accountable to yourself!
Marti
Saturday, November 7, 2009
Weekly Challenge #4 - Spice it up!!!
Ready to spice it up????
The challenge for this week is to try something new! Maybe you want to try an Italian seasoning in your chicken noodle soup or a Torani sugar free syrup with your shake, cappuccino or hot chocolate. There are lots of no-carb options that can add a little spice to your life.
Simply post a comment or email me what you tried .. and you'll be qualified as participating in this week's challenge.
Enjoy!!!
The challenge for this week is to try something new! Maybe you want to try an Italian seasoning in your chicken noodle soup or a Torani sugar free syrup with your shake, cappuccino or hot chocolate. There are lots of no-carb options that can add a little spice to your life.
Simply post a comment or email me what you tried .. and you'll be qualified as participating in this week's challenge.
Enjoy!!!
Sunday, November 1, 2009
Weekly Challenge #3- Holiday Commitments
This week's challenge is pretty simple... c'mon guys... you can do it!
- Read the blog post below about tips and strategies to help you through the holidays.
- After reading Tip #5, post a comment to this post or send me an email listing the three reasons why being healthy is personally important to you.
- Post those reasons in a visible location to remind yourself on a daily basis!
P.S. Thank you so those of you who have participated in the weekly challenges... it's not too late... I've changed the rules a bit. As long as you participate in at least 5 of the 10 challenges, I will enter your name into the contest. Wooohoooo!!!!! How much easier can this be? Seriously!!!!
LET THE HOLIDAYS BEGIN!!!
With Halloween behind us, Thanksgiving just around the corner and Christmas less than two months away, it is a great time to remind yourself about what your goals are and how you can fit your new lifestyle into the events of the coming months.
With the extra goodies that may lurking in your home or office, here are 5 tips and strategies to help you stay on track this holiday season...
I believe that the more you tell yourself that you CAN do something, you will empower yourself to actually do it. Remember I'm here to help you along your journey! You can do this!
Marti
With the extra goodies that may lurking in your home or office, here are 5 tips and strategies to help you stay on track this holiday season...
- Remember FOOD IS YOUR FUEL... that's it. Food is not your entertainment, your best friend or your comfort. Give your BODY what it NEEDS.. not what your MOUTH may WANT.
- If you are invited to a party or event, be sure to eat BEFORE the party and drink lots of water. You don't want to head into a tempting situation with an empty stomach. Ideally, you should ask the hostess what types of refreshments will be served so you can plan ahead. If that is not a possibility, than choose veggies and protein. It's better to have a few extra calories that are "lean and green" than to have extra carbs.
- Schedule at least 2 days this holiday season to eat "normal". If you PLAN ahead instead of IMPULSIVELY going off the program, it will likely make a difference in your ability get back on the program the next day and keep you from taking an entire weekend off the program. Also, keep a detailed journal on these days to help you be accountable for what you are eating.
- Sometimes when we are in a group setting and choose not to eat the sweets, others may try to sabotage us. People might say... "One little bite won't matter!" or "Are you dieting again?" You can always use my favorite line... "I'm sorry, I'm allergic to sugar. It makes my behind swell." That usually lightens the mood and people tend to back off! : )
- Make a list of 3 reasons why you are COMMITTED to a healthy lifestyle. What are the benefits for you personally to lose weight and keep it off? Keep that list in a vi sable spot .. in your car on the dashboard, on your bathroom mirror, or on your fridge!
I believe that the more you tell yourself that you CAN do something, you will empower yourself to actually do it. Remember I'm here to help you along your journey! You can do this!
Marti
Sunday, October 25, 2009
Eating Lean and Green... at Fast Food Restaurants
Okay here's a Top Five list of favorite Lean and Green meals at Fast Food Restaurants...
1) Carl's Jr. Low Carb Burger
2) Wendy's Grilled Chicken Sandwich w/o bun wrapped in extra lettuce and a side salad
3) Arbys Farmhouse Grilled Chicken Salad
4) KFC Grilled Chicken
5) Bajio Lime Chicken Salad with extra chicken... hold the tortilla, rice and beans
1) Carl's Jr. Low Carb Burger
2) Wendy's Grilled Chicken Sandwich w/o bun wrapped in extra lettuce and a side salad
3) Arbys Farmhouse Grilled Chicken Salad
4) KFC Grilled Chicken
5) Bajio Lime Chicken Salad with extra chicken... hold the tortilla, rice and beans
Weekly Challenge - October 26 - "I Like to Move It"
Okay this challenge is inspired by one of my favorite running songs on my Ipod... the song made famous by the Madagascar movie..."I like to move it... move it... I like to move it ...move it...." (Sorry, you'll probably have that song stuck in your head the rest of the day now! LOL!)
This week's challenge is to help you getting your body moving a bit more...getting a few extra endorphins running through your veins... and, of course, burning a few extra calories! Regardless of how much you have been exercising, the goal this week is to get an extra 30 minutes of physical activity this week on top of your normal exercise routine. You can break it up however you'd like. Do an extra 10 minutes 3 days or do an extra 30 minute on one day. The goal is to push it a bit this week.
To qualify for the contest... simply email me, text me or respond on the blog after you have completed the challenge.
P.S. With Halloween coming up next weekend be sure to be smart! Buy candy that doesn't tempt you. If you buy a bag of Reese's PB cups, the temptation maybe more than you can handle. But if you buy Pixie Sticks, I doubt that most of us get a craving for a little straw full of flavored sugar. :)
Have a great week!
BE STRONG AND HEALTHY!
This week's challenge is to help you getting your body moving a bit more...getting a few extra endorphins running through your veins... and, of course, burning a few extra calories! Regardless of how much you have been exercising, the goal this week is to get an extra 30 minutes of physical activity this week on top of your normal exercise routine. You can break it up however you'd like. Do an extra 10 minutes 3 days or do an extra 30 minute on one day. The goal is to push it a bit this week.
To qualify for the contest... simply email me, text me or respond on the blog after you have completed the challenge.
P.S. With Halloween coming up next weekend be sure to be smart! Buy candy that doesn't tempt you. If you buy a bag of Reese's PB cups, the temptation maybe more than you can handle. But if you buy Pixie Sticks, I doubt that most of us get a craving for a little straw full of flavored sugar. :)
Have a great week!
BE STRONG AND HEALTHY!
Monday, October 19, 2009
New Lean and Green Recipes
Be sure to check out the new "Lean and Green" recipes...click on the link on the right border.
Weekly Challenge - October 19 - Fast Food Favorites??
WEEKLY CHALLENGE #1
Okay, this challenge is not too tough. Seriously.. it's dang easy! I want to hear from you!
Tell me what are some of your favorite lean and green menu options available at fast food restaurants.
Simply post a comment to the blog or send me an email and you'll be well on your way to qualifying for the frew week of food.
YOU CAN DO THIS!!!
Okay, this challenge is not too tough. Seriously.. it's dang easy! I want to hear from you!
Tell me what are some of your favorite lean and green menu options available at fast food restaurants.
Simply post a comment to the blog or send me an email and you'll be well on your way to qualifying for the frew week of food.
YOU CAN DO THIS!!!
Weekly Challenge Contest for a FREE WEEK OF FOOD
It's official! I will be posting a new weekly challenge each week for my clients. Each challenge will be designed to help you commit to your new lifestyle and stay on track!
So here's the deal...
So here's the deal...
- I will be giving away a FREE WEEK OF FOOD on December 28! This is only 10 weeks away!
- To enter the drawing, you will simply need to participate in 9 out of the 10 weekly challenges and be a current client at the time of the drawing.
- Each challenge will require something of you to help me coach you, to help you stay focused and/or have a little FUN!!!!
Bring it on.. you can do this!
Back to Bloggin...
Well, this blog has sat on the back burner long enough!
I am planning to use this blog as another way to help my clients stay connected, motivated and on track towards their goals.
It's been just over a year since I became a weight loss coach with TSFL and I have seen so many of my friends and family members transform their lives. Isn't it true how our physical health impacts all other areas of our lives? I totaled up my clients' cumulative weight loss and it reached over 1100 lbs!!! Amazing! Thank you so very much for trusting me to help you on your journey!
I heard a saying a few nights ago that has been ringing in my ears... "Don't do more than you can do... but do you really know what you CAN do?" This is so true when it comes to weight loss!!! It seems that many times we are own enemy...we tend to set unrealistic limits, make excuses or even sabotage ourselves. Start thinking about what you CAN do. Remember that each day YOU CHOOSE your attitude, your fuel and ultimately your health!
I will be posting weekly challenges and goals for those of you who want to read the blog, check out the recipes and find new ways to live your new lifestyle!
Marti
I am planning to use this blog as another way to help my clients stay connected, motivated and on track towards their goals.
It's been just over a year since I became a weight loss coach with TSFL and I have seen so many of my friends and family members transform their lives. Isn't it true how our physical health impacts all other areas of our lives? I totaled up my clients' cumulative weight loss and it reached over 1100 lbs!!! Amazing! Thank you so very much for trusting me to help you on your journey!
I heard a saying a few nights ago that has been ringing in my ears... "Don't do more than you can do... but do you really know what you CAN do?" This is so true when it comes to weight loss!!! It seems that many times we are own enemy...we tend to set unrealistic limits, make excuses or even sabotage ourselves. Start thinking about what you CAN do. Remember that each day YOU CHOOSE your attitude, your fuel and ultimately your health!
I will be posting weekly challenges and goals for those of you who want to read the blog, check out the recipes and find new ways to live your new lifestyle!
Marti
Sunday, May 17, 2009
Weekly Challenge - Beginning May 18
Hello TAKE SHAPE FOR LIFERS!
I plan to use this new blog to help me take my weight loss coaching to the next level. I truly believe accountability, support and a positive attitude are the keys to your success.
I will start posting a weekly challenge on this blog to help you stay motivated and get "your head in the game!" Those who choose to participate.. will be entered to my weekly drawing. (The drawing is open to all my clients who are currently on the program.)
This week's challenge begins May 18th. Here's what you need to do to be entered to win a bottle of Davinci Sugar Free Syrup...
1) MOVE YOUR BODY! Text me or email me each day after you workout 30 minutes or more. I'll enter you to the drawing each time you workout. So the more you workout the more chances you have to win!
2) Pick a recipe from the blog and try something new .. make a comment after you've made it and I'll enter you to the drawing! Again, the more NEW recipes you try this week will increase your chances to win!
Also, anyone who refers a new client, who starts the program, by June 1, will receive 2 boxes of crunch bars for FREE!!!
Have a HAPPY & HEALTHY week!
Marti
I plan to use this new blog to help me take my weight loss coaching to the next level. I truly believe accountability, support and a positive attitude are the keys to your success.
I will start posting a weekly challenge on this blog to help you stay motivated and get "your head in the game!" Those who choose to participate.. will be entered to my weekly drawing. (The drawing is open to all my clients who are currently on the program.)
This week's challenge begins May 18th. Here's what you need to do to be entered to win a bottle of Davinci Sugar Free Syrup...
1) MOVE YOUR BODY! Text me or email me each day after you workout 30 minutes or more. I'll enter you to the drawing each time you workout. So the more you workout the more chances you have to win!
2) Pick a recipe from the blog and try something new .. make a comment after you've made it and I'll enter you to the drawing! Again, the more NEW recipes you try this week will increase your chances to win!
Also, anyone who refers a new client, who starts the program, by June 1, will receive 2 boxes of crunch bars for FREE!!!
Have a HAPPY & HEALTHY week!
Marti
Sunday, May 10, 2009
Welcome to my TAKE SHAPE FOR LIFE Blog!
Welcome to my new blog! Helping my clients lose weight and keep it off has become one of my true joys in life! I have seen amazing results with the TAKE SHAPE FOR LIFE program!
My blog will be just another resource for my clients to help you stay motivated to reach your goals. I will be posting recipes, photos and motivational tools to help you along your journey!
I'm grateful to be YOUR health coach!
Marti
My blog will be just another resource for my clients to help you stay motivated to reach your goals. I will be posting recipes, photos and motivational tools to help you along your journey!
I'm grateful to be YOUR health coach!
Marti
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