ISSUE #6 | JUNE 2020
IN THIS ISSUE
REBUILD
HEALTHY
HABITS The power to change is in your hands.
At-Home Exercises Developing a Positive Mindset How to Get Back on Track How Lance G.'s weight loss transformation kept him from giving up
EASY EXERCISES USING HOUSEHOLD ITEMS Exercising doesn’t have to involve a personal trainer or gym membership. In fact, there are plenty of ways to get active from the comfort of your own home! Here are a few ideas from Red Mountain’s fitness expert, Anita Terlizzi! *RM3® patients should limit their workouts to 30 minutes per day. Always consult with a medical provider before beginning a new fitness routine.
CANS OF FOOD Upright rows
1. Stand tall, feet shoulder width apart. Hold your “weight” with both hands, palms facing in. 2. Without bending your wrist and while keeping your back straight and chest high, bring the weighted item to your chest. 3. Then, bring it back down between your legs. Repeat according to fitness level.
CHAIR
Seated Cross Crunch 1. Sit in a chair, holding the seat with your left hand. Position your opposite hand behind your head. 2. Lift your left knee to your right elbow in a cross- motion crunch. 3. Complete desired amount of repetitions, then mirror on other side.
PAPER PLATE
Side Slide Lunge
1. Standing, place your right foot onto a paper plate. 2. Bend your left knee as if you are sitting in an imaginary chair behind you. Simultaneously, slide your right leg to the side, keeping it straight. 3. Bring the legs back into the starting position, repeating as desired.
SUITCASE
Weighted March Holding your suitcase overhead (hold tightly!) then run or jog in place for at least 30 seconds.
“Physical activity looks different for everyone! In fact, it is the little habits that you do every day that have the most impact on how many calories are burned” – Anita Terlizzi, Red Mountain's Fitness Expert & Certified Personal Trainer
HOW TO DEVELOP A DR. KIM’S 3 Cs “Research tells us that people who were once unhealthy, overweight, and inactive, but now live an active & healthy lifestyle can attribute their success to a changed mindset.” Dr. Kim Feinstein, Psy. D. Clinical Psychologist & Weight Loss Specialist
Catch it
When you feel unmotivated and pessimistic, take note of how you’re talking to yourself. Ask yourself: What am I thinking? Could those thoughts be making me engage in self-sabotage?
Check it
After you “catch” your thoughts, consider whether your thought is helpful or harmful.
Change it
If you identified you have a harmful thought, it is time to develop a wining mindset.
Ask yourself: What am I telling myself that is making me feel this way?
Ask yourself: What inspiring and motivating thought could replace my harmful thought?
Is this thinking helpful or harmful?
What will encourage me?
For more tips from Dr. Kim, including more information about changing your mindset, visit redmountainweightloss.com/blog
YOUR FAVORITE FOODS
MADE HEALTHY Stay on track with these clean eating recipes inspired by popular foods. Watch Red Mountain's Culinary Chef, Jan D'Atri make our most popular recipes come to life in the videos below.
Buffalo Ranch Cauliflower
Pork Carnita Tacos
INGRED IENTS I NG R EDIENTS • 1 head cauliflower • ½ cup Frank’s Hot Sauce • ½ cup Walden Farm’s Chipotle Ranch Dressing • Salt & pepper (to taste)
DIRECTIONS 1. Toss cauliflower clean and cut into chunks. 2. Place cauliflower onto a baking sheet, spraying 0-calorie nonstick cooking spray underneath. 3. Bake at 350° F until desired roast level is reached, monitoring closely 4. Once done and cooled, toss cauliflower in Walden Farm’s Chipotle Ranch Dressing and Frank’s Hot Sauce. Place back in oven for 5-10 minutes pending preferred texture of finished product.
Jan D’Atri Red Mountain’s Culinary Chef
• 3 lbs pork tenderloin, cut into 3-inch cubes • 2 1/2 tsp chili powder • 2 tsp ground cumin • 2 tsp dried oregano • 2 tsp kosher salt
• 1/2 tsp freshly ground black pepper • 1 cup freshly squeezed lime juice • 6 garlic cloves • 1 jalapeño pepper • 1 large head red cabbage
DI REC T I ONS 1. In a cup, combine chili powder, cumin, oregano, salt and pepper. 2. Sprinkle half of the spice mixture over all sides of the pork. 3. Set an Instant Pot to the high sauté setting and spray with a little zero-calorie nonstick cooking spray. Add pork and cook, turning until very browned on all sides, or 10 to 12 minutes. 4. Pour lime juice into the Instant Pot and add garlic, jalapeño and remaining spice mixture. Set the Instant Pot to high pressure and make sure the pressure valve is in the “seal” position. Set timer to 35 minutes. Press start. 5. Meanwhile, preheat oven broiler to high and position rack at the top of the oven. 6. Cut the cabbage in half lengthwise. Peel leaves from each half, discarding the core, and wash & dry each cabbage leaf to use for the taco shells. 7. When cooking is complete, allow pressure from the Instant Pot to release naturally (about 15 minutes). Use a slotted spoon to transfer the pork to a rimmed baking sheet and shred with two forks. 8. Place pork under the broiler for 3 to 5 minutes to crisp up the edges. When done, remove, toss the pork with some of the remaining juices, then broil again for just 2 to 3 minutes. 9. Serve hot, stuffed in cabbage shells. Garnish with toppings as desired.
HOW TO GET
BACK ON TRACK Life does not always go according to plan, which means that slip-ups can happen. In fact, it is completely normal and forgivable to make mistakes or fall behind during stressful, uncertain times in your life! However, it is important to quickly implement the necessary actions to get back on track towards accomplishing your goals. If you find yourself in this situation, here’s what to do:
Face the consequences & acknowledge your mistake! Don’t try and make excuses.
Jump right back in to your routine! The consistency that a schedule or plan brings allows you to avoid stress and create balance.
Avoid negative self-talk by replacing the desire to call yourself a “failure” or “disgusting” with positive affirmations, like “I can do this” and “I can use this as a learning experience.”
10 THINGS to remind yourself You are loved You are worthy You are in control You are capable You are going to succeed You are growing You are resilient You are a hard worker You are important You are strong
How Lance G.'s weight loss transformation kept him from giving up. Lances’s journey with Red Mountain Weight Loss actually began when his mother, who also ended up starting the RM3® program, noticed that her mechanic had begun to lose weight. She told Lance that “[the mechanic] was almost a completely different person” in just a month’s time. Despite his initial disbelief, Lance decided that he would attend a consultation to see what Red Mountain had to offer. Having tried diets such as Atkins and Keto before, Lance was familiar with the process of beginning a diet and slowly ‘falling off’ and returning to old habits.
“[My weight] fluctuated a lot as I went through life. Even as a kid, I was definitely the heavier one. There would be times that I would start a diet and lose weight, but I would always rebound and end up gaining more.”
After
However, Red Mountain’s supportive approach to weight loss helped keep him from giving up. Lance credits the weekly visits and monthly check-ins for enabling him to stay accountable, even through the holiday season! For him, it has been the change in mindset that Red Mountain instilled that has allowed for such progress. Since beginning his weight loss transformation, Lance has experienced significant changes to his life. Aside from needing a new wardrobe, his once-debilitating back pain has subsided and he has begun to explore new activities that bring him joy and help him remain active.
“I've recently begun to do 30 minute workouts -- I've been using a stationary bike! Before, the bike seats they hurt too much or I wasn't able to be on it for long at all. Now, it's just consistently easier every day!”
Before
Lance’s mentality is that he always wants to overachieve – and he’s done just that! Since October, he has gone from 485 to 387 lbs, and is improving every day. For those struggling with their weight, he offered the following advice:
“It's not magic; [Red Mountain] gives you tools and you have to use them. It's 100% how you put the tools and techniques to work. It’s hard, but like I always say: It's the most fun you'll ever have doing one of the hardest things you love.”