April 2022 Newsletter | Red Mountain Weight Loss - AZ

TAKING IT

STEP BY IS S UE #4 | AP RIL 2 02 2

IN THIS

ISSUE

The Five R’s of Increasing Motivation & Momentum 30 Day Walking Challenge April Recipes

How Kristen T. Rewound the Clock and Found Her Willpower

The Five R’s of Increasing Motivation & Momentum Your weight-loss efforts started off with huge results, but now you can't seem to get your momentum back.

Is a lack of motivation holding you back? Could things turn around if you just had that spark of motivation?

We can help you reignite that fire.

First, you’ll need intrinsic motivation, or the ability to cultivate motivation from within, in order to reach your weight loss goal. This requires you to believe it’s possible to achieve success (competence), to recruit a network of people who’ll support your efforts (community), and to own each and every one of your goals of your own free will (autonomy), not merely to comply with goals imposed by others and/or society as a whole.

Once you have intrinsic motivation, it's time to gain momentum. Create a plan of action with seven steps: 1.

2.

3.

4.

5.

6.

7.

GET CLEAR: Gain clarity on where you are.

GET CERTAIN: Take what you can dream about and make it real.

GET EXCITED: It’s time to get excited about where you want to go.

GET FOCUSED: Determine your results and where you want to end up.

GET COMMITTED: This is the time where you become dedicated and truly commit to your goals.

GET MOMENTUM: Take action!

GET S.M.A.R.T GOALS: Specific, Measurable, Achievable, Realistic, Timely GOALS!

Activity: Define your “why”. Describe “why” getting healthy is important to you.

Relevant

What we plan to do isn’t nearly as important as why we want it.

Find your “why” for weight loss. Determine a reason that resonates deeply, and let it become a strong source of motivation. When you’re struggling, you can return to your “why” to keep you strong.

Example: I want to lose weight so I can have enough energy to run around with my kids.

Activity: Make a list of the risks you will experience if you do not manage your weight.

Risks

Being overweight can greatly increase your risk factors for health issues. This can also affect your energy, daily health, and overall well-being. What are the health risks I take on, if I do not manage my weight?

Rewards

When you meet your goals, you deserve non-food related rewards. There are different ways that losing weight improves your physical health, social life, and psychological health.

What are the rewards in my life if I manage my weight?

Roadblocks

On your journey, you’ll encounter challenges that could prevent you from reaching your goals. The key is identifying these barriers. Consider starting a food and activity journal to help you see which things you need to change. We want to know where the roadblocks are before taking the first steps—once we know where the common traps are, we can come up with a strategy to handle those situations.

Remove

Let’s remove the roadblocks in order to manage your weight.

Use your roadblocks to develop an action plan for when they arise. Your plan can include these questions: • How can I remove each barrier?

• What has worked in the past?

If I stop my diet, how will I feel in six months or one year from now?

Examples: • Type-2 diabetes • Heart disease • High blood pressure • High cholesterol levels

Examples: • Spa services • Workout clothes • Wellness getaway • Manicure/pedicure • Time with loved ones

Examples: • Stress • Emotional eating • Lack of time • Finances • Socializing • Family or friend saboteur

Activity: Make a list of the weight loss benefits that mean the most to you and review the list when you feel discouraged.

Activity: Identify what can get in your way. What are the reasons you’ve failed in the past? When will you have the toughest time sticking to your plan? When are you most likely to give yourself “permission” to break your new habit? What do you typically say to yourself when you really want to give in? With whom do you usually splurge?

Activity: Finish this sentence, “When I’m faced with temptation, I will…”

Examples: • Roadblock: I’m too hungry and too tired to cook.

• Solution: I’ll meal prep so my meals are waiting for me.

If I stop my diet, what will my health be like?

If I stop my diet, how will my family and friends be affected?

APRIL

How to Grow a Garden

Have you ever thought about growing your own garden? Growing a garden is not only fun and rewarding, but the fruits and vegetables of your labor will bring more nutritious ingredients to your dinner table. There’s no better time to get started than this month, in honor of Earth Day on April 22nd! Celebrate nature and Mother Earth by going green. Get ready to dig into these tips on how to grow your own garden.

1. Choose the location

2. Choose nutrient-rich soil

Location, location, location! The location of your new garden should have ample access to sunlight. Most fruits and vegetables require five to eight hours of sunlight during the day, whereas leafy greens and herbs can flourish in partial shade. The location should also have good water drainage to avoid over-watering the roots, as well as a non-windy spot (or you could risk having your vegetables knocked over).

Soil is what feeds your plants. Lay the groundwork in your garden with fertile, nutrient-rich soil - this is key to having your garden grow. You can mix compost and natural fertilizer as well as organic matter (like used coffee grounds, for instance) to help your plants grow even more. Benefits of mixing organic matter include: making soil ideal for most fruits and vegetables to thrive, making soil easier to dig and work with, improving drainage, and many more.

3. Choose your fruits and vegetables Now, the fun part - choosing your fruits and vegetables for your garden! During the spring season, the following spring foods are RM3®-approved: Asparagus, broccoli, cabbage, mushrooms, onions, kale, spinach, celery, lettuce, apples, and strawberries. Get together with your family and discuss which healthy foods are your favorites.

Easy vegetables to start with that are RM3®-approved include: tomatoes, peppers, lettuce, spinach, kale, and zucchini.

4. Plant your high-quality seeds Invest in high-quality seeds to ensure your garden’s success. Start to consider where each plant will go and when to plant them. Spring is the perfect time to start a garden because you can accommodate both “cool season” vegetables, like lettuce and broccoli, and “warm season” vegetables, like tomatoes, cucumbers, and zucchini. Space each seedling out in the soil, and stagger the timing on your planting so that you won’t have to harvest all the vegetables at the same time.

5. Harvest your garden As the days and weeks pass, be sure to properly water and nurture your garden. Soon enough, it will be time to harvest! Collect your vegetables and look on the Red Mountain Recipe app® for inspiration.

RECIPES Asparagus & Sun-Dried Tomato Frittata About 2 servings

Spinach Salad with Salmon Filets About 2 servings

INGREDIENTS

INGREDIENTS

Zero-calorie non-stick cooking spray 6 egg whites 3 cups of asparagus cut into 1-inch lengths 8 sun-dried tomatoes chopped in half 2 tbsp. of basil ¼ teaspoon of salt 1/8 teaspoon of pepper

Zero-calorie non-stick cooking spray 1 cup of fresh spinach, chopped 1 red onion, sliced thin 2 salmon filets 2 lemons, juiced 2 hard boiled egg whites ¼ teaspoon of salt 1/8 teaspoon of pepper Walden Farms® French Dressing

DIRECTIONS Heat oven to 425°F. Coat baking dish with zero-calorie non-stick cooking spray, set aside.

Heat large pan over medium heat and spray with zero-calorie non-stick cooking spray. Add asparagus and cook for 2-3 minutes. Remove from heat.

Whisk egg whites in a bowl, stir in sun-dried tomatoes and asparagus. Add basil, salt, and pepper.

Spoon mixture into baking dish.

Bake for 12-14 minutes, until firm in the center.

Enjoy!

DIRECTIONS Heat oven to 400°F. Spray zero-calorie non-stick cooking spray on pan. Take the lemon juice and disperse over the filets; season with salt and pepper. Bake for 15-20 minutes.

Place your spinach in a large bowl. Top spinach with sliced red onion, hard boiled egg whites, and salmon filets. Drizzle with Walden Farms® French Dressing. Enjoy!

Choosing quality asparagus

Selecting your spinach

They should be firm and springy, not tired-looking or

shouldn’t be bruised, dark, or yellowing. Avoid slimy

The first indicators of quality asparagus are the tips. semi-decomposed. If the tips are fresh, the rest of the spears likely are, too.

Look for spinach leaves that are crisp and bright, they leaves and be sure to smell them, too. Spinach leaves should have a fresh aroma.

30 Day Walking Challenge

APRIL

RECIPES

Many of us take walking for granted. We walk in the grocery store, walk to and from our car to get places, and walk to pick up our kids from school. Yet, this underrated activity can be a powerful form of exercise if you put intention behind it. You can read more about the benefits of walking on our blog. Did you know that April 6th is National Walking Day? Celebrate all month long with our Red Mountain 30 Day Walking Challenge. Tie up your sneakers, and let’s get started!

Citrus and Fennel Salad

Citrus Strawberry Mocktail

INGREDIENTS

INGREDIENTS

½ grapefruit, cut into medium chunks or 1 orange in segments Fennel bulb, steamed 2 tbsp lemon juice Chopped mint, to taste

1 cup water 1 cup strawberries chopped and pulsed in the blender 1 cup zero-calorie lemon-lime soda 2 Tbsp Stevia® 1 tsp lime juice

About 1 serving

DIRECTIONS Slice steamed fennel bulb and cut citrus into chunks.

Combine fennel, citrus, and chopped mint in a bowl. Dress with lemon juice.

Mix well and chill before serving. Enjoy!

About 2 servings

DIRECTIONS Mix Stevia®, water and strawberries together in a pot.

Heat over medium heat until boiling and stir until Stevia® is completely dissolved.

Pour through a fine strainer and discard the leftover strawberry.

Combine strawberry mixture, lemon-lime soda and lime juice. Enjoy chilled.

Finding the finest fennel

Picking perfect strawberries

on long branches. The bulbs should be bright white

signs of mold. If the berries are starting to look dry or

Keep an eye out for fennel with fresh-looking greens with no discolorations or soft spots.

Look for fresh green leaves and plump berries with no shriveled, they are getting old. Smaller berries are

often sweeter, but bigger berries are delicious, too!

Day 1

Day 2

Day 3

Day 4

Day 5

Walk for 5 minutes – anytime, anywhere.

Walk for 8 minutes around your neighborhood.

Take a 10-minute break from work and go for a walk.

Walk for 10 minutes with a friend.

Take walk at sunrise – any length of time.

Day 6

Day 7

Day 8

Day 9

Day 10

Take a 10-minute walk around your neighborhood.

Take a walk listening to your favorite podcast – any length of time.

Take a 10-minute walk wherever you’d like.

Walk to a nearby location like a park or coffee shop.

Walk for 15 minutes with a furry friend.

Day 11

Day 12

Day 13

Day 14

Day 15

Take a walk in nature – any length of time.

Walk for 15 minutes after lunch.

Take a sunset walk – any length of time.

Walk for 15 minutes after breakfast.

Walk in a new location – any length.

Day 16

Day 17

Day 18

Day 19

Day 20

Add light weights to your 15-minute walk.

Walk for 20 minutes listening to your favorite audio book.

Walk to a nearby location like a park or coffee shop.

Take a 20-minute walk listening to a playlist of your favorite songs.

Walk for 20 minutes with a friend or spouse.

Day 21

Day 22

Day 23

Day 24

Day 25

Visualize achieving your goals during a 20-minute walk.

Take a walk in a new location – any length of time.

Call up a friend or family member and take a 25-minute walk.

Talk a walk in nature for 25 minutes.

Take a 25-minute walk in your favorite athleisure outfit.

Day 26

Day 27

Day 28

Day 29

Take a 25-minute walk first thing in the morning.

Add light weights to a 25-minute walk.

Take a 30-minute walk during sunset.

Take a 30-minute walk with a loved one or furry friend.

Day 30

Take one last celebratory 30-minute walk, solo or with a companion, wherever you’d like. You did it!

HOW KRISTEN T.

Rewound the Clock & Found Her Willpower

THEN

I’ve been in the endless cycle of trying to lose weight ever since the summer that I was headed into the 4th grade. My parents did everything they could to support me in my attempts to lose weight over the years, but nothing ever stuck long enough to make a significant change. When COVID-19 first broke out in 2020, I took advantage of being able to stay home and eat I took full permission to order as much as I could – appetizers, multiple entrees, and desserts since with contactless delivery, they wouldn’t know that the entire order was all for me.

At the start of 2021, I realized that I wasn’t going to be able to hide behind the lockdown orders anymore. I was supposed to go on a rescheduled international trip that was going to require walking everyday while sightseeing, but at that point, a short walk around the neighborhood made my knees and lower back

hurt. The realization hit me that I was 380 pounds. I was scared that my next step would have to be weight loss surgery since all the diets and programs I tried before never yielded success.

One night while hanging out with my family I decided to go to the Red Mountain website, and silently took a chance for what I thought would be a Hail Mary. I am thankful that I took that leap of faith that night because it has honestly changed my life.

Seeing the weight come off so quickly has changed my attitude so much. I am so thankful for the warning I got in my first meeting with Red Mountain; I was told that cheating on the diet would push the weight loss back a few days as my body was trying to get back into the fat loss state. That advice replays in my head every time I have an urge to eat something not on the RM3® plan.

I have never had this willpower before and it feels so empowering to know that I am strong enough to resist the temptation because whatever the item is, it is not worth jeopardizing how I feel about myself.

I feel like with every pound I lose, I am rewinding the clock and getting a do-over of all the years that I spent just idling through life. I hate sitting on the couch and watching TV–

which used to be my favorite thing to do. Now, being back to the

I feel like I am starting to live the life I always imagined.

same weight I was in high school,

-Kristen T. lost 188 pounds

NOW

AFTER A FACIAL: Are drugstore skincare products okay?

A healthy, clear complexion is the end-goal for skin care consumers alike. However, it can be difficult to discover products that effectively address skin concerns & prevent future issues.

According to Jamie Fox, our Lead Medical Aesthetician, it’s very important to first recognize that using skin care is an investment in the skin’s health overall. While medical-grade skin care can carry additional costs, their benefit is exponential.

Buyers should be seriously analyzing the ingredient labels on their favorite products.

Fox, who has been in the aesthetic industry for over 17 years, educates that people “always look for the ‘active ingredients’ in a product. This shows that what you are putting on your skin is high quality and corrective.” Often times, drug store brands or over-the-counter products “can contain more fillers and perfumes than beneficial ingredients”.

Skin care goes beyond just skin care products and its ingredients.

You also have to think about the quality of ingredients in your makeup, too, especially your foundation. Red Mountain carries a specifically formulated foundation, Oxygenetix. It has an aloe vera base, making it both antibacterial and soothing to the skin, with a long-lasting formula that’s easy to apply. The key to amassing a collection of quality makeup is looking for clean, non-toxic, natural products like Oxygenetix.

It’s also recommended to not mix and match your medical-grade & over-the-counter brands.

As mentioned, over-the-counter skin care products do not have high-quality ingredients, and so, when mixed together with medical-grade skin care products, the treatment will lose its effectiveness due to the different kinds of ingredients.

The benefit of using the same brand is that you already know that they are made to work in harmony with each other.

However, if you mixed medical-grade skin care brands with each other, since the products are already in the same category, the likelihood of a synergistic combination is quite high. For instance, if you used an RM Collagen Boost Serum and then later used Skin Medica’s HA5® Rejuvenating Hydrator that would be combining quality ingredients for a perfect skin care regime..

Oxygenetix

RM Collagen Boost Serum

HA5® Rejuvenating Hydrator

We encourage you to book a complimentary consultation with one of our Medical Aesthetic Team members to discuss a personalized skin care regimen for your skin. They can also guide you to the best in office treatments to compliment your skin care routine for the best outcomes to combat sun damage, aging, dull or acneic skin.

APRIL SPECIALS BUY 2 TREATMENTS GET 1 FREE*

Microneedling or PRP Facial

% 20 OFF

Skin Care *Restrictions may apply