Weight Loss 101: What you need to know before you choose a program

Are you one of those people who have tried every diet on the market only to be disappointed with the ultimate result? You are weak while you are on the program, you get to your goal weight and you simply don't know how to integrate back into reality. Ultimately you gain everything back PLUS another 15 pounds.

Sound familiar? This has been my husband's experience too so I understand where you are coming from.

The bottom line is the programs he tried did not:

1) Facilitate targeted fat loss. There is a difference between weight loss and fat loss; and you want to lose the fat!

2) Provide him with adequate nutrients to maintain his muscle and strength. The focus was on the scale not on his health and

3) Teach him the lifestyle changes he needed to maintain a healthy weight after he was done with the program

In my search for a natural and superior program which will provide my husband permanent results, I discovered the Cinch Inch Loss program.

Yes, there are 1,001 weight loss programs out there. There are some that are better than others. Is Cinch the best one? I believe it is because it has already worked for my husband and countless others.

He has already lost over 40 pounds, ran in a 5KM run, a Half Marathon and he is currently training for a Full Marathon. Since releasing over 40 pounds in 2009, he has maintained this weight. He recently restarted the program and has already released another 10 pounds in just 2 weeks!*

This program has been clinically tested and specially formulated to help you break the vicious diet cycle so you:

1) Keep muscle you have

2) Burn fat you don't need

3) Lose inches you don't want

This program gave my husband his life and energy back! So there is much more I can say about it but I'll keep it short and sweet!

Reasons to buy this program NOW:

1) Buy before January 31, 2011 and you can receive over $360 worth of Cinch products absolutely FREE! Contact me for details at 1-877/647-405-4471.

2) It's affordable. Rather than paying for a calorie rich fast food which adds more inches to your waist, enjoy a wholesome protein rich Cinch meal replacement for a fraction of the cost of fast food.

3) It's simple. You can grab it and toss it into your purse or car and enjoy it when you need it

4) Tastes good, it's nutritious and it satisfies your hunger! With so many flavours to choose from, you can select your favourite or combine flavours to create your favourite. You get the necessary protein which satisfies your hunger while providing you the nutrients needed to give you with energy to get through your day.

5) Retain your muscle mass! All Cinch products are powered by Leucine, which is a muscle-retaining amino acid that helps you keep muscle while you lose fat and inches. In fact, this is the key element missing from other programs. Muscle is important to our metabolism; when you lose muscle, your metabolism slows down.

6) Support, Support, Support! You have access to many online tools, including the cinch wellness chat community as well as support from the medical team. In addition, if you purchase the Cinch starter kit, you receive a program guide which walks you through the program. You can record your current measurements and weight and your goals to help you determine what you need to do to achieve your goals.

7) 100% money back guarantee, so you have nothing to lose except inches! Imagine, if all those diets you've tried so far gave you your money back? I know in our case, we'd have about an extra $50,000 in our bank account.

So if you're interested in a simple and affordable program, and you'd like to take advantage of our special, contact me before January 31st!

To your health,

Nadia

Your weight loss partner

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

*Results are not typical. Each individual's results are based on a number of factors including their starting weight.

How to make your New Year's Resolution Stick!

For the most part, stats show that most New Year’s Resolutions become history by mid-February! In fact, approximately 50% of Canadians resolve to lose weight and only 15% stick to their resolution beyond February.

As we discussed last week, SMART goals that are written down will increase your odds of being successful. If you missed last week’s blog post, please go ahead and read that first before continuing on with this post.

Once you’ve set your SMART goals, whether they are related to weight or otherwise, here are some additional recommendations to help keep you on track.

1) Break it down - set smaller goals. If your goal is a 3 month goal as with my example in last week’s blog post, break it down to weekly goals. This will help keep you on track.

2) Visualize your success - With a weight release goal, if you have a picture of yourself from when you were at your goal weight. Put it on your fridge! To add to this, you can also buy yourself that outfit you fell in love with in the size you want to be and hang it on your closet door so you see it everyday.

3) Think Positive - Post your favourite inspirational photo or quote somewhere you will see it everyday. Subscribe to an inspirational newsletter.

4) Make it public - Tell people what your goals are and ask them to help you stay accountable. Tell your family, friends, colleagues at work etc. You have a facebook account? Post it on your wall!

5) Make it permanent - Start with small changes and progress to the lifestyle you ultimately want. For instance, start with increasing your water intake, then move onto reducing “bad” fat from your diet. Fat is still important to us, we must be sure to consume good sources of fat as opposed to bad fat.

6) Support, support support - Seek support! If you are not getting it from your family and friends, hire someone to work with you. You may need a trainer, a nutritionist or a dietician. All of which are available on our team. If you wish to contact us for details, call me at 647-405-4471.

Stay tuned to next week’s blog to learn how to successfully attain your weight release goals.

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Happy New Year!

My friends and blog readers, I wanted to wish you optimum health and prosperity for 2011 and beyond!

Whether your goal for 2011 is to release your excess weight or to quit smoking, I hope you succeed. In order to be successful in your goals, I have one important recommendation. Write down your goals! You have about a 90% higher rate of success if you write it down. This not only makes you accountable to yourself and others but it also sends out your goals into the universe.

Sounds simple? For the most part, it is pretty simple, particularly if you use the SMART goal setting system.

For greater success with your goals, your goals should be the following:

-Specific. Don’t simply say: “ I want to lose weight” The universe and your subconscious won’t know how to help you achieve this goal. A better goal would be, “ I want to lose/release 20 pounds” or “I want to lose 4 inches off my waistline”

-Measurable - Your goals must be measurable to be able to work towards it. For instance, I want to be happy is not measurable.

-Achievable - Your goals should definitely stretch you beyond your comfort zone but if it is too far out there, you will not be mentally and physically committed to achieving the goal.

-Realistic - This does not mean “easy”. It means “do-able”. For instance, if you love chocolate and set a goal of “never” eating chocolate again, this is not very realistic or reasonable at that! Instead, you might set a goal of cutting down on your chocolate intake and replacing those cravings with fruit 90% of the time.

-Time driven - Setting a timeline for reaching your goal provides you with a clear target to work towards. Without a timeline, there will be no sense of urgency. Sharing your timeline with others will also help you to be accountable to yourself and your goals.

Here’s an example of a SMART weight release goal:

“My goal is to release 20 pounds and 4 inches off my waistline by April 1, 2011. I will do this by reducing processed, restaurant and fast foods to a maximum of one meal a month; eating a minimum of 8 servings of fruit and vegetables per day and drinking a minimum of 10 glasses of water a day.”

Hope this helps you with your goals for 2011! Stay tuned next week for more tips on how to help you achieve your goals.

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Too Old to Exercise? For Real?

One of my regular blog readers, sent me an email a few days ago and asked me if she is too old to exercise. She gave me a bit of her history in the email but I needed to know more. I emailed her requesting her phone number. Then when I called her we had a lengthy conversation so I can get to the core of what she meant.

Turns out she is 59 and everyone around her says she is old; her kids, her friends (who are mostly about the same age) and her colleagues at work. Her friends complain of this and that other health issue, all of which are non-issues for her! Her kids, well, they are kids.

She actually thought that perhaps she was disillusioned by the way she left and the way everyone actually saw her. When I got to the bottom of it, the truth was, she was in great shape, took great care of herself and had no major health issues - except doubt inflicted by those around her! Even after my pep talk didn’t work, I asked her if I can feature her in my blog to make a point and if she would then take my word for it and she agreed.

I want to first explain something that is the cause of Rose's self-doubt. It's a concept called belief systems. Unfortunately, whether it goes back to childhood or newly inflicted belief systems, we go through our lives being told certain things that we internalize and make a part of our belief systems. This is of course not true of everything. The opinions of those closest to us, of those we most respect and love are usually internalized.

If we imagine for a moment, that we use more than the average 10-20% of our brain capacity to shatter these belief systems, we will have an awesome power. A power to create our own beliefs based on what we want to achieve in every aspect of our lives. This is not something that can happen overnight and certainly requires continual work. This is a whole other blog in itself!

Okay, now I will admit that scientifically, we lose physical power with age. Science shows us that our hearts and lungs are not as efficient at processing oxygen, our muscles lose power, our bodies recover and heal more slowly from exercise and our eyesight isn’t as good as it was when we were younger. Having said that, this is the majority and does not mean it must include YOU!

Over and above this, there is good news too. According to Masters Athletics, a person’s athletic endurance peak is between 30 and 35. At 50, you are still 90% as durable and 80% at 65. In addition, no matter what age you begin an exercise routine, you will get relatively the same improvement as a younger person.

So in Rose's case, she has been working out regularly since her teen years, and when she says she feels like she is 25 not 59, chances are science will show this to be accurate. So when your 59 year old friends complain of aches and pains, take a look at their physical activity. If they have a sedentary lifestyle, chances are they are scientifically older than their chronological age.

The final issue I want to address is muscle strength with age. I’m sure you’ve all heard that you lose 10% of your muscle fibers per decade after age 50. As with everything else I’ve mentioned, this can be negated with proper strength training. In fact, if I were to compare my active 59 year old case study to a sedentary 40 year old, I can guarantee that Rose's body muscle content will be considerably higher than the 40 year old!

Bottom line, create and maintain an active lifestyle, eat healthy and add smart supplementation to your day and you will shatter what science shows us about aging!

If you have any questions about any of the above or would like a list of my recommended smart supplements, contact me at 647-405-4471 or 1-877-405-4471.

Wishing all my blog readers an active and healthy 2011!

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Recipes for a Healthy Holiday Season

Looking for some healthier options for your holiday meal?

Here is a collection of recipes you can try out:

Roast Turkey

Ingredients:

12 lb Turkey, giblets removed, washed inside and out

2 sprigs of thyme

2 sprigs of oregano

2 sprigs of sage

3 sprigs of fresh parsley

3 T olive oil

2 T dry white wine

2 T paprika

3 each small oranges, peeled and cut into wedges

2 each onions, cut into wedges

1 C low-fat, low-sodium chicken broth

fresh pepper to taste

Directions:

Preheat oven to 325 degrees F. With your fingers, lift up skin of turkey breast and slip thyme, oregano, sage and parsely underneath skin. Combine oil, wine, paprika and pepper. Rub this mixture over the surface of the turkey. Place the oranges and onions inside the turkey.

Place turkey, breast side down in roasting pan. Pour the chicken broth into bottom of pan. Cover loosely with foil. Roast for 20-25 minutes per pound, basting periodically. Halfway through, place turkey breast side up. During the last 45 minutes of roasting, remove cover. Continue to roast until the leg moves easily and juices run clear. Let stand for 20 minutes to help let juices settle for easier carving.

Makes 8 servings.

Calories: 203/serving

Nutritional information per serving:

28g protein

9g carbohydrates

6g fat

80mg sodium

72mg cholesterol

2g fiber

Yukon Mash Potatoes

Ingredients:

3 large shallots

2 t olive oil

½ C low sodium, low fat chicken broth

2 t minced thyme

1/8 t ground pepper

1 dash salt

1 lb Yukon gold potatoes (or russet), unpeeled and cut into chunks

½ C evaporated skim milk (for no dairy substitute with low fat soy milk)

Directions:

Preheat oven to 400 degrees F. Place shallots, oil, broth, thyme, pepper and salt in a small casserole dish. Cover and roast until shallots are very soft and brown, about 45 minutes. Remove the casserole from oven.

Cook potatoes in large pot of boiling water until they are soft, about 30-35 minutes. Drain the water from the pot and place potatoes back in pot over low heat to let them dry a bit. Heat the milk over medium-low heat.

Add it to the potatoes and whip. Add the roasted shallots and whip again until the potatoes are the desired consistency.

Makes 6 servings

Calories: 119/serving

Nutritional information per serving:

4g protein

23g carbohydrates

2g fat

103mg sodium

1mg cholesterol

2g fiber

Pesto Roasted Vegetables

Ingredients:

1 T balsamic vinegar

1/2 T olive oil

Dash of salt

Dash of ground pepper

1 C sliced new potatoes

1 C sliced zucchini

3/4 C mushroom halves

1 C broccoli flowerets

Non stick cooking spray

2 T pre-made garlic pesto

Directions:

Combine vinegar, oil, salt and pepper in a large bowl. Add vegetables and toss well. Arrange vegetables in a shallow roasting pan coated with non stick spray. Bake at 475 degrees for 10 minutes. Turn vegetables over with a large spoon or spatula and bake for another 10 minutes or until tender and browned. Once vegetables are cooked place in a bowl and add pesto and toss to coat evenly. Serve as a side dish.

Makes 2 servings. Serving size is 1 cup

Calories: 157/serving

Nutritional information per serving:

6 g protein

15g carbohydrates

8 g fat

98 mg sodium

0mg cholesterol

3g fiber

Cinch™ Holiday Eggnog Shake

Ingredients:

• 1 serving Cinch™ Vanilla Shake Mix

• ¾ cup nonfat milk

• ¼ cup light eggnog

• ¼ tsp. rum flavoured extract

• Dash of nutmeg (or to taste)

• Dash of cinnamon (or to taste)

• 4 – 6 ice cubes

Directions:

Blend Cinch™ Vanilla Shake Mix, with nonfat milk, light eggnog, rum extract, spices and ice cubes in a blender until frothy. Sprinkle with additional nutmeg. Serve.

Nutritional information per serving:

305 calories

24 g protein

44 g carbohydrate

5 g fat

6 g fiber

29 g cholesterol

And finally for desert, Apple-Cranberry Bake

Ingredients:

1 C dried cranberries

1/2 C chopped pecans

1/4 C brown sugar

1/2 C water

1t cinnamon

1.5 lbs apples, Fuji, fresh, chopped

Directions:

Combine all ingredients in a large dish (microwave safe). Microwave at high for 10-12 minutes or until apples are soft. Stir occasionally.

Makes 15 servings. Serving size is 1/4 cup

Calories: 73/serving

Nutritional information per serving:

0.5g protein

14g carbohydrates

2 g fat

2mg sodium

0mg cholesterol

2g fiber

Enjoy these recipes and feel free to let us know how they turned out!

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Plans your meals, release the excess weight!

Are you planning your meals everyday? A simple plan for the next day can result in the release of your excess weight in no time. The more time is spent planning, the more thought goes into your meals and ultimately the healthier your meals! Aside from the obvious reasons, this is due in large part to subtle differences in what you consume making a large difference in the waist-side.

Obviously with the holidays just around the corner, there are allot of social gatherings and lots of high calorie treats to sink your teeth into. It’s hard to say “No” to all the goodies offered to you this time of year. My suggestion is that you take a healthy treat with you along with the bottle of wine you were planning on bringing. This way, you know there is at least one healthy treat you can enjoy.

As for the rest of the goodies, don’t sweat it - or rather - sweat it all! What I mean is, workout an extra hour or just workout more intensely to make up for the extra calories you’ll be consuming.

There is nothing wrong with enjoying your turkey. It’s a great source of protein however, if you drown it in gravy and eat allot of stuffing along side it, you are eating allot of excess calories you’ll likely regret later. Enjoy your holiday meal in moderation.

Some other simple suggestions that will go along way to maintaining your waist-side:

Go easy on the eggnog

Don’t consume allot of alcohol

Eat Yams instead of Potatoes

Eat some fruit instead of fruit cake

At the end of the day, you are likely to maintain your current weight. After the holidays, you can go back to your daily meal planning and fitness routine to release your excess weight.

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Halibut Anyone?

With Thanksgiving behind us and now Christmas around the corner, are you sick of Turkey yet? Well, we wanted to give you a break from the Hen with a healthy Halibut recipe. This recipe makes 4 servings at only 295 calories per serving!

Halibut Kabob: Ingredients:

1 lb halibut steaks, 1 inch thick

1/4 cup fresh lemon juice, juice of 1 lemon

1/4 cup olive oil

3 shallots, thinly sliced

1 teaspoon Italian herb seasoning

1/2 teaspoon dried thyme, crushed

1/2 large red onion, cut lengthwise into thirds

Directions:

Preheat broiler. Cut fish into 1 inch cubes and set aside. In a bowl, mix lemon juice, oil, shallots, herb seasoning and thyme. Add fish and toss to coat. Marinate in refrigerator for at least 5 minutes, but no more than 1 hour. Pry onion apart in single layers. Thread each skewer, alternating with onion and fish, using four pieces of fish and five pieces of onion. Place skewers on a broiler pan and broil four inches from heat 2 to 2 ½ minutes on each side or until fish is no longer translucent. And Enjoy!

Nutritional Information per serving:

30g protein

4g carbohydrates

17.5g fat

82mg sodium

48mg cholesterol

Let us know how the Halibut turns out when you try it!

Until next week....

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com