Fitness Training For An Active Lifestyle by Jay Morgan

FITNESS TRAINING For An Active Lifestyle

Warnings & Disclaimers As 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.

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 conditioning and performance enhancement.

A BOUT

My Dynamic Life, is a convergence of two companies â&#x20AC;&#x201C; Dynamic 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 todayâ&#x20AC;&#x2122;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

itâ&#x20AC;&#x2122;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 Morgan. The personal training facility was built to serve individuals and groups of all ages, sports, and goals. Located in Baldwinsville, 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 individual 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 faiii

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 (Butler, Lincoln Park) offering programming and coaching options that account for the Physical – Mental – Emotional – Environmental strategies required for long-term success in Health, Wellness and Weight Loss. IFS believes that Commitment + Support + Education + Education = Results for Life.

Meet The Coaches

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 completed his year-long fellowship called GIFT, developed by Gary Gray, PT. The Gray Institute for Functional Transformation (GIFT) is designed to enable participants to achieve proficiency, 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 purposes including prevention, rehabilitation, and performance enhancement. Credentials:

Jay Morgan

Education: •

Bio: Jay Morgan CPT, PES, FAFS has dedicated his life to the pursuit of fitness, health and overall wellbeing. 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

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

Robert DeVito Bio: Robert is the Founder and President of Innovation Fitness Solutions. He has been serving the fitness industry in various capacities (personal trainer, weight management specialist, 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 industry consultant. Robert has made a significant impact in the health and wellness 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.

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 unstoppable.

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 & Functional Exercise Specialist •

Weight Management Specialist

•

Fitness Lifestyle Coach

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 Enviv

Bryan Morgan Bio: For the last fifteen years Bryan has been passionately studying human 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 conditioning along with physical conditioning to create an incredible journey towards reaching ones true potential. Credentials:

Certifications: •

NASM CPT

•

Chek Institute Scientific Back & Core Conditioning

•

Spencer Ellis Life Coach

What Is Health & Wellness? The World Health Organization defines health as "not merely the absence of disease or infirmity, but a state of complete physical, mental, and social well-being". Wellness has been defined more as the action an individual takes to meet the above definition of health. Wellness incorporates the power of choice, meaning an individual has the ability to take action towards optimal health. The individual creates the proper environment for a healthier lifestyle. There is an understanding that there is no quick fix for optimal health, that the path of health is an infinite journey. To reach an optimal state of health and wellness, the individual appreciates that the body is a three-dimensional being. Body, mind, and spirit are woven together as one. Any action, thought, feeling that one has, will create a rippling effect on not only their body, but in those that surround.

C HAPTER 1

Application Purpose To 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 Steps 1. Review Chapter 2 in it’s entirety to familiarize yourself 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 ebook 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 Schedule Program Schedule Weeks 1-6 MON

TUES

WED

THUR

FRI

SAT

SUN

Mobilizer

Wellness 1.0

Wellness 1.1

Wellness 1.0

Wellness 1.1

Moderate Walk

Fast Walk

Moderate Walk

Fast Walk

Moderate Walk

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

Program Schedule Weeks 7-12 MON

TUES

WED

THUR

FRI

SAT

SUN

Mobilizer

Wellness 1.0

Wellness 2.0

Wellness 1.1

Wellness 2.1

Moderate Walk

Fast Walk

Moderate Walk

Fast Walk

Moderate Walk

*Moderate walks last 15-4min. / Fast walks last 15-20m. 9

C HAPTER 2

The Workout The programs developed by your My Dynamic Life coaches are based on the Principles Of Applied Functional Science developed by the Gray Institute. Applied Functional Science is the convergence of Physical Sciences, Biological Sciences, and Behavioral Sciences that consists of the Principles-Strategies-Techniques process for functional assessment, training and conditioning, 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 environments, utilizing effective and efficient techniques for desired purposes. The primary purpose of the workouts is to increase your ability to function in everyday life, whether at work, play, or sport. When an individual loses the ability to function, a disruption occurs with their physical, emotional, and spiritual health.

T HE W ORKOUT

Movement Prep W HAT ARE MOBILIZERS ?

Movement Prep: Wellness Mobilization (Everyday)

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 todayâ&#x20AC;&#x2122;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.

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

T HE W ORKOUT

Foundations Foundations: Wellness 1.0 (Monday & Thursday Workout)

W HAT 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, create dynamic body movements, moves should start in various positions of life (standing, one-leg, sitting, kneeling, supine, prone, side-lying, and more), and move in different angles & heights. Foundational movements are chosen from these various starting positions, such as: • • • • • •

Squatting Lunging Reaching Walking Pushing Pulling

Squat Play-Outs: 1 set x 2 reps @ moderate speed Lunge Play-Outs: 1 set x 2 reps @ moderate speed Balance Play-Outs: 1 set x 2 reps @ moderate speed Prone Hip Drive: 1 set x 2 reps @ moderate speed Supine Hip Drive: 1 set x 2 reps @ moderate speed Side-Lying Hip Drive: 1 set x 2 reps @ moderate speed

Foundations: Wellness 1.1 (Tuesday & Friday Workout)

Squat Play-Outs w/Reach: 1 set x 2 reps @ moderate speed Lunge Play-Outs w/Reach: 1 set x 2 reps @ moderate speed Balance Play-Outs w/Reach: 1 set x 2 reps @ moderate speed Prone Hand Lunges: 1 set x 2 reps @ moderate speed Supine w/Leg Reach: 1 set x 2 reps @ moderate speed Side-Lying w/Arm Reach: 1 set x 2 reps @ moderate speed

S ECTION 3

Enhancements

Enhancements: Wellness 2.0 (Tuesday workout)

T WEAKOLOGY 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.

Squat & Lift Play-Outs: 1 set x 1 reps @ moderate speed Lunge & Lift Play-Outs: 1 set x 2 reps @ moderate speed Balance & Lift Play-Outs: 1 set x 2 reps @ moderate speed Push-Up Play-Out:: 1 set x 2 reps @ moderate speed

Enhancements: Wellness 2.1 (Friday Workout)

Squat & Lift Play-Outs: 1 set x 1 reps @ moderate speed Lunge & Lift Play-Outs: 1 set x 2 reps @ moderate speed Balance & Lift Play-Outs: 1 set x 2 reps @ moderate speed Crawl Play-Out:: 1 set x 2 reps @ moderate speed

C HAPTER 3

Support

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

W EEK 1

Functional Training Goals Your MDL Training Program was built with efficiency in

T OPICS Fitness: Functional Training Goals Food: Eating For Weight Management Focus: Let’s Get Started

mind. Workouts are designed to encompass 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 flexibility 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 levels of stability.

G ALLERY 3.1

• 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 programs. We are looking to create bodies that are athletic, not just muscular.

• Endurance: A common association to endurance training is partaking in highly repetitive traditional exercises like biking, running, cardio machines, etc.. Those who love those activities 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 and endless array of movements to achieve the benefits of endurance. • Speed / Reaction: Traditional training for speed and reaction 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 coordination and agility in their specific task at hand. Functional training challenges ones body to move in patterns with an ability to improvise on the go and break away from traditional movement patterns that cause us to be stuck in predictability. Nothing in life and sport is predictable. • Recovery / Restoration: Traditional training focuses on rest, nutrition, and hydration. These facets of R&R are important, 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.

Application Tips: Jay Morgan

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 according 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

• Enjoy life’s pleasures in moderation

Let’s Get Started

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

The Only Journey is the journey within.

• Intentionally add fruits and vegetables to your meals.

~ Rainer Maria Rilke

• 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 • Don't let yourself get too hungry • Fill Up with Fiber

Identifying your health and wellness behaviors is an important step in getting started. Your values and beliefs give you a starting point on your health and wellness map. Lets 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. Lets follow the application tips to get started. Application Tips: Bryan Morgan

Application Tips: Robert DeVito

W EEK 2 TOPICS

Fitness: What Is An Ideal Program For Wellness? Food: Identifying Your Obstacles Focus: Set Our Goals

What Is An Ideal Program For Wellness? There is no ideal exercise wellness program for everyone. The program is always dependent on the individual - tasks - goals. Litmus tests can be administered by a coach to discover starting 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 upright 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, outdoors, home...

G ALLERY 3.2

• What equipment • Days per week to commit to exercise • Time frame to reach goals • Should workouts change daily or weekly for challenge or comfort • Is intense circuit training an option • Why is the goal so important 20

When an individual identifies their thresholds, tasks, and goals the potential for success increases dramatically. It is important to remember that wellness programs are built on the principle of functional movement. These principles will be discussed in detail on week 4.

Application Tips: Jay Morgan

Identifying Your Obstacles “A thing that blocks one’s way or prevents or hinders progress.” - Webster Dictionary Identify your Problem Areas – What are your biggest Challenges? Some eat too much at meals or at their desks, while others pack in extra calories while driving, snacking, or socializing. 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 your thoughts. Different problems require different solutions. If you try to change everything at once, nothing will change.

Select Solutions – Select up to 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 specific daily changes you intend to make, and you need to commit 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 progress. 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 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. Application Tips: Robert DeVito

ten then not you will achieve your goals with a positive outlook.

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 recipe 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.

Set Our Goals “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”

Application Tips: Bryan Morgan

~ 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 overwhelmed.

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 minds eye and then step up and swing. In golf it doesn’t always go as planned, but in the fitness world more of22

W EEK 3 TOPICS

Fitness: Starting Points Food: Planning And Being Prepared Focus: Actions Speak Louder

Starting Points Litmus tests are designed to allow the user to identify 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 thoracic complex. Test #1: Standing on one leg facing the wall, reach with bilateral arms as far anterior to your waist touching the wall. Test until you have reached maximum threshold (distance + control) from wall and document. Repeat with opposite leg.

G ALLERY 3.3

Test #2: Standing on one leg facing away from the wall, reach with bilateral arms as far posterior to your head touching the wall. Test until you have reached maximum threshold (distance + control) from wall and document. Repeat with opposite leg.

Litmus Test: Push-Up Test Functional Goal: Strength 23

A great indication of upper body strength and total body stabilization is the push-up. The push-up requires enormous upper body strength and total body stability. Dependent on level, you will need wall space, a desk or bench. The one-minute push-up test can help you understand your beginning strength level. There are two modifications that you can use to perform this test, one for beginners and one for more advanced exercisers. Beginner: use a wall (easiest position), desk (moderate difficulty) or bench (most difficult position for beginners) and get into push-up position. Keep your back straight, your head and hips level with your back (don't allow your low back to sag down to the ground). Keep your feet hip-width apart and your hands and arms in-line with your shoulders. Lower your body until your chest barely brushes up against the bench, desk or wall and push back up to the starting position. Test: Set your timer for one minute and begin performing as many pushups as possible within the time limit.

Application Tips: Jay Morgan

The advanced user will only utilize the ground.

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. Insure 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 moments. Planning can take extra time and efforts, 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.

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 24

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.

As much as your mind can lead your body, your body can drive your mind to believe in itself. When you exercise you release hormones that make you feel better and more capable in believing in achievement. You will realize that your language will change from “I cant” 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 sitting 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. Lets follow the application tips.

Application Tips: Robert DeVito Application Tips: Bryan Morgan

Our Actions Speak Louder Than Our Words Life is good when you’re complacent. Life is Incredible when your not. ~ Bryan Morgan You are powerful beyond measure. Your journey to a healthier lifestyle will be filled with success. Achieving comes from doing and doing starts with making a positive shift with our body.

W EEK 4

TOPICS

Fitness: Principles Of Functional Training Food: Better Bad Food Choices Focus: Benefits And Rewards

The Principles Of Functional Training

A principle is a law or rule that is based on the absolute truths. Your My Dynamic Life program adheres to the Principles of Applied Functional Science. Gary Gray of the Gray Institute defines the primary principles 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 challenge function. 2. Gravity – Gravity affects function constantly. If we understand gravity we can position and move the body properly to enhance the benefits of gravity. 3. Driven – Function is driven by internal and external influences to the body. Whether anatomical parts, tools, or natural environment, function is driven.

G ALLERY 3.4

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 individuals functional goals. In order for that to be achieved the physical, mental, and spiritual health must be addressed.

6. Global – Function is global, it must enhance ones global sphere of function. An individual starts in many different positions in life, moves in many varying actions and combines actions. 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. Application Tips: Jay Morgan

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.

Better Bad Food Choices

A few methods of a BBFC are: Portion Control – Eat the same foods that you have been but reduce the amount by 10%

Dieting is hard so we recommend that you do not do it! Most diets are focused on restrictive methods of calorie control, or tout eliminating certain foods or food groups to achieve desired weight loss. Most individuals cannot be successful with these methods long-term. The “Better Bad” system is designed to enable you to make better (relatively) food choices and control your food intake in a Realistic, Progressive and Maintainable way.

Food Switch – While at a restaurant or fast food establishment 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 27

poor choices and decrease the frequency of their consumption. This can be performed for liquids too. Application Tips: Robert DeVito

•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

Benefits And Rewards to A Healthier Lifestyle If we all did the things we are capable of, we would astound ourselves

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.

~ 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 identifying 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 they are developing as well.

Rewarding yourself for your achievements is a highly recommended. 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.

Application Tips: Bryan Morgan

•Can help keep weight under control •May help to improve cholesterol levels 28

WEEK

TOPICS

Fitness: Are You Surviving Or Thriving

Are Your Surviving Or Thriving?

The more is better philosophy is dominant in modern day’s thinking. This philosophy has a direct impact on your level of fitness and vitality.

Food: Eating According To Your Goals Focus: Use Our Senses

G ALLERY 3.5

Gary Gray And David Tiberio of the Gray Institute summarized in their Fast Function DVD that “Fitness and Vitality animate life – they allow one to thrive not just survive. Thriving is about expanding the border’s on one’s personal space, having presence, and dominating that space. Vitality involves the fitness of body, mind, and spirit. With vitality comes persistence – the capacity to thrive despite the environment, the capacity 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.

Lenny Parracino of AIM Sport Medicine broke down growth vs. protective modes within this article.

goal—to feel better about ourselves inside, so that our bodies and personae will reflect confidence and light to others. Why do we slip?

Application Tips: Jay Morgan

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 selfdefeating cycle and make lasting lifestyle changes.

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.

Beliefs >Thoughts >Feelings >Behaviors > Habits > Outcomes

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.

What is behavior modification? It begins with a change in selftalk 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 reflected 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

In utilizing the BEST Strategy you remain focused on the process 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. 30

Application Tips: Robert DeVito

Use Our Senses

Let take a look at a visual person. They will show stronger characteristics traits of their sense of seeing. Thatâ&#x20AC;&#x2122;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 achievement is satisfied and they believe they are healthy. Now the question is why will they continue.

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, smelling, and tasting. We often associate being healthy by our leading senses. When you satisfy your dominant sense you may struggle with complacency.

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.

Application Tips: Bryan Morgan

Lets take a look at an auditory person. They will show stronger characteristics traits of their sense of hearing. Thatâ&#x20AC;&#x2122;s not to say they can hear better, but rather he or she may associate 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.

WEEK

TOPICS

Fitness: Create A Social Network For Support Food: Meal Frequency And Food Quality Focus: Revisiting Our Goals

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 creating a positive environment for individuals.

G ALLERY 3.6

Social networking websites have exploded across the net over the years. Sites such as Facebook, Twitter, Sharecare, GooglePlus, LiveStrong, and more have opened the possibility for individuals 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 internets' vast resources.

A suggestion would be to try both avenues to see which one is for you. Not only will you increase your success in reaching fitness goals, but best of all you can meet new friends.

Application Tips: Jay Morgan

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 frequency (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 extra calories is what is in question.

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 bodies 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 muscle tissue and keep your ability to burn calories high. A calorie deficit without exercise WILL result in lowering your ability to burn calories.

Increase meal frequency – Often you will hear about eating 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). Application Tips: Robert DeVito

A vital piece of information to understand is that your goal most likely IS NOT just weight loss. But, a specific type of 33

Revisiting Our Goals And Raising The Bar

With six week to go this is an opportunity to add some sixApplication Tips: Bryan Morgan

â&#x20AC;&#x153;The doors we open and close each day decide the lives we live.â&#x20AC;? Flora Whittemore

In week two we imagined creating a blueprint of how you want to look and feel even before you achieve your desired results. 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 success. Now is the time to reinforce our goals and maybe add some new ones to the list.

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. Lets again follow the application tips to think optimistic.

We now are in week six, which once again congratulations. We are at the half waypoint and now its 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 already been accomplished while others are not to far away. Some of your initial goals may not mean as much, because you may have a healthier perspective.

WEEK

TOPICS

Fitness: How Do I Find Time To Exercise? Food: Dispelling Food Myths Focus: Change Your Words

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 exercise 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 management. The identification this provides creates the blueprint for your life.

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At this point the funnel addresses the challenge of finding time. Ralph considers exercise Energy Renewal. Energy renewal consists of physical, mental, and spiritual renewal. Exercise can spill into all of these categories, and is an absolute must in helping you fulfill your purpose, values, and goals. Energy renewal is to be performed on a daily basis, which then becomes a high priority when filling out your daily calendar. 35

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 accomplish this, exercise will become a lifelong activity.

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 Application Tips: Jay Morgan

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 hyperbole 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.

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 eating 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 calorie 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 36

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 celery it will make you gain weight. Every food is fattening and fat burning. Application Tips: Robert DeVito

When our language sounds positive we are more opt to be optimistic. 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

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 identified yet.

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 believe 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. Application Tips: Bryan Morgan

Now is our time to change our words if we have not done already in a goal-oriented direction.

WEEK

Is It Better To Do High Or Low Intensity Cardio Training? With High Intensity Training becoming more popular everyday, but is it needed?

TOPICS

Fitness: High Or Low Cardio Training Food: Setting Up Your Eating Plan

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 identify 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 individual. High intensity cardio might not be the best place to start for an individual based on their medical history and current thresholds. Litmus tests such as Astrand Treadmill Test are a great start to identify current abilities and thresholds.

Focus: Congratulations, We Are Doing Great

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It is important to remember low, medium, or high intensity workouts are all good choices. Each has benefits and limitations; a combination of all three is desirable long term. Deciphering which one is for you is the most important factor to implementing a successful program. Heart Rate Zones: • Zone1: 65-75% 38

• Zone2: 75-85% 2. Make a “go to” meal list: Application Tips: Jay Morgan

• 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 paramount 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 insure 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, 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.

I still utilize Index cards foe INDEXING my “go to” meals. Often, we get stuck not knowing what to prepare because we become 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. Repeat 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 beApplication Tips: Robert DeVito

coming the person you desire to be. Congratulations, We Are Doing Great “ Dream as if you’ll live forever, live as if you’ll die today.” 39

~ 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 of 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 Application Tips: Bryan Morgan

health may of saved your life.

WEEK

Staying Motivated To Exercise The reasons for exercising vary person to person.

TOPICS

Fitness: Staying Motivated To Exercise Food: Grocery Shopping Focus: commUNITY

Studies have indicated that individuals motivation is either driven from within (internal), or driven from outside influence (external). This must be identified to create strategies for oneself to stay motivated to exercise. Individual's 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!

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Suggestions for either internal or externally driven individuals is variety. Your program should be built to create modifications in your program either daily, weekly, or monthly. Both types of individuals could benefit from incorporating environmental changes (outdoor, indoor, at home, at health club or PT studio are examples.)

Go for a check-up!

Schedule it.

For the externally driven individual, hearing your doctor give you positive or negative feedback can motivate you. Most people 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 going.

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 is ill-prepared? Make sure you are prepared by scheduling your weekly shopping trip and sticking to your plan.

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. Application Tips: Jay Morgan

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 insure 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 on 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.

Grocery Shopping Here are a few quick tips on grocery shopping:

Most of your grain and cereal products should be made from whole grains, not from refined flours. This part of your list includes whole grain breads, whole grain pastas, and whole grain breakfast cereals.

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, juices and herbal teas are all good choices. If you opt for soft drinks, choose diet sodas and soft drinks to avoid extra sugar. Dairy products should include low-fat milk, yogurt and cheese. If you do not want cows' milk, choose soy and rice beverages, calcium-fortified orange juice, or goats' milks 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.

One of the strongest exercises that one can do is to have is support 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.

Application Tips: Robert DeVito

commUNITY

â&#x20AC;&#x153; When a gifted Team dedicates itself unselfish trust and combines instinct with boldness and effort, it is ready to climb.â&#x20AC;?

The summer of 2006, MDL team member Bryan Morgan rode a bike for one hundred miles for the Livestrong foundation. The foundations mission lead by Lance Armstrong is cancer research 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 something 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.

~ Patanjal 43

Application Tips: Bryan Morgan

WEEK

TOPICS

Fitness: How Do I Get Past A Plateau? Food: Convenience Foods Focus: Slow Down To Go Faster

How Do I Get Past A Plateau?

An absolute must in overcoming plateaus is a fundamental understanding that your body is striving for homeostasis. Homeostasis is a state of balance, it is a desire for your body to stabilize it's internal system with external influences. Whatever you consume in food, the body wants to burn the identical amount. If you are putting progressive loads on your muscles, 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.

G ALLERY 3.10

Modify caloric intake on a weekly or monthly basis - Eat slightly below or above maintenance caloric intake on purpose. 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. 45

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, respect the body and strategize appropriately to overcome plateaus. Application Tips: Jay Morgan

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 labels 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 calories options. Foods in cans and jars are also very convenient. Look for lowsodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products. A few more suggestions for convenience foods and planning would be to:

Convenience Foods Convenience foods are a way of life for some. For you to be successful you will need to embrace convenience foods and use them as a tool (BBFC), not a staple.

Everyone gets busy and overwhelmed at times. Being prepared by having quick, convenient choices available will help keep you on track for success.

• 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 are 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. • Precooked chicken strips and micro waved frozen broccoli topped with Parmesan cheese.

• Scramble eggs (whites) in a nonstick skillet. Pop some asparagus in the microwave, and add whole-wheat toast. • Pre-bagged salad topped with canned tuna, shredded reduced-fat cheese, and low-cal Italian dressing. Application Tips: Robert DeVito

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

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 negative we may want to change our lens.

Application Tips: Bryan Morgan

Our minds filter both negative and positive input throughout the day. It easily gets backed up just like a hard drive to a computer. A virus in the mind is similar to a virus in a computer and every night you need to clean out the garbage and maintain 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 oppor47

WEEK

TOPICS

Fitness: Is It Safe To Try New Fitness Trends? Food: Environmental Control Strategies Focus: InCANtations

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 hundreds 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 phenomenon 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 modify the program to fit your needs specifically. If that can happen that trend will no longer be a trend for you, but a tool that you can utilize for a healthier you. Application Tips: Jay Morgan

G ALLERY 3.11 Environmental Control Strategies

Change your environment to change your waistline.

Taking control of your environment with some well thought out strategies can save you 1000’s of calories per week.

• 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.

• In a restaurant, before beginning your meal, have the breadbasket 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.

• 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.

• Make tempting foods harder to get to, putting them in inconvenient locations (such as in a basement or in a top cupboard or buried under the driveway).

• Do not compound your mistakes. Stop. Think. ChOose. Proceed.

• 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 preserve the portions and allow no “refills”. • Position healthy, lower calorie foods in the front of the refrigerator 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.

Application Tips: Robert DeVito

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

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 exercise 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 following phases are a few incantations and Application Tips that we suggest repeating first thing in the morning and before you go to bed. Application Tips: Bryan Morgan

WEEK

TOPICS

Fitness: How Do I Maintain My Healthy Habits? Food: What Did We Learn? Focus: We Did It!

G ALLERY 3.12

How Do I Maintain My Healthy Habits? According to the transtheoretical model of change, individuals go though stages of progress as they implement change. Individual's go through pre-contemplation, contemplation, preparation, and action within the first six months of installing a new habit. Research has indicated that many individuals stop exercising during the first three to six months. For individuals 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 create 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 enhance the individuals chance to create permanent change. Periodically or regularly the individual should maintain a journal. 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 resource 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.

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 termination has been meant the individual can not see themselves stopping the habit. The habit becomes them.

• Does your home environment work with your new plans?

4. What about eating out? • Do you eat at restaurants a lot?

Application Tips: Jay Morgan

• Which restaurants do you go to? • Have they changed or have you altered your choices while dining there?

What Did We Learn? Improving your education on food, is one of the best strategies you can do in reaching your goals.

5. Is your kitchen set-up properly?

1. Current eating habits?

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

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

• Where is your “go to” recipe book?

• Name 3 significant changes that you have made to your eating patterns: 6. Will you continue monitoring yourself objectively? 2. Do you eat differently than your friends at social functions? • How?

• 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 objective?

3. How has your home environment changed? 53

7. How the lifestyle of family and friends affect your weight loss efforts? â&#x20AC;˘ If your whole world is filled with people who are couch potatoes - how do you plan to work against this culture? Will they influence you to be more active or more sedentary? Application Tips: Robert DeVito

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.

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 info@dhfinteractive.com.

We love to hear this question! Whatâ&#x20AC;&#x2122;s Next? Your MDL team has created a variety of programs similar to this one that continues to allow you to live a healthier lifestyle and accomplish more from your health. This is our way of giving back. Nothing is better then continuing to live a dynamic life and to use what has worked for you. Application Tips: Bryan Morgan

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 precisely identified. The MDL team knew however when we created 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 success have or may never be identified but please respect that some of the best results could save your life and inspire others.

Stay Tuned For More Exciting Titles From Your My Dynamic Life Coaches