Thursday, February 22, 2018

How To Strive For A Positive Body Image


A positive body image is one that we should all strive for.  This is when you know yourself and who you are.  You have a very true perception of your size, shape, and weight.  You see yourself as you are in the present.  You accept yourself, even though you may be overweight.

You believe in yourself and love yourself while still striving for something better.  When you have a positive body image, no time is spent obsessing about food, weight, calories, exercise, etc.  You are proud of who you are and feel comfortable in your own body.

Many people who suffer from binge eating disorders do not have a positive body image of themselves.  Instead, they have very distorted images of how they see themselves.  Here are six ways to create a positive body image for yourself.

1.  Create a list of people that you admire.  Write down why you admire each person.  As you are writing the characteristics you like, take notice of what you are writing down.

For example, let's say that you have a high regard for Oprah.  Your list might include her generosity towards people, her willingness to support what she believes in, and her strong character that went for success no matter what background she came from.

You do not admire Oprah because of her looks; you admire her for the difference that she has made in the world.    For her contribution to society.  How she has touched and changed so many lives.

2.  Remember a time in your life when you felt great about yourself.

Travel back in your life to a time when you were happy with your body.  Maybe this was high school or college.  Whatever the time, just close your eyes and remember how you felt.  Let these good feelings radiate within you.

3.  Write down what you like about yourself now.

Take out a piece of paper and write down everything that you like about yourself: your legs, your eyebrows, your smile, your hair, etc.  The key here is to focus on the likes of yourself instead of the many dislikes.  Start appreciating what you do like about yourself.  This will make you feel better overall.

4.  Notice how you carry yourself when you walk.

Do you walk with your head down looking at the ground?  Do you slump your shoulders?  Perk up!  Start walking and making eye contact with people.  Hold your head up high.  Walk with your shoulders held back.

5.  Start exercising.

If you haven't exercised in a while, start off slow.  Go for a walk outside on a nice day.  If you are used to exercising, keep it up and change up your routine so that you don't get bored.  When you exercise you begin to feel good about yourself, even if it is for 15 minutes.  Start off slow and work your way up.

6.  Hang out with positive people.

Take a look at the people closest to you.  Are they positive or negative people?  Chances are if they are negative this attitude will reflect on you and your attitude.  Try to limit your time with any negativity as this will only make you feel bad about yourself.  You will focus on the things that you do not like about yourself.

Start feeling good about yourself and learn to accept yourself.  Little by little you will notice changes that have occurred.  Learn to be on your side instead of always being against yourself.  Put your shoulders back and quit thinking about what you're not.  Love the person you are and the person that you are becoming.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Monday, February 19, 2018

Tips On How To Make Time For Exercise


As a Certified Personal Trainer (CPT), Accountability Coach and editor of the ever so popular 1st N Weight Loss fitness site, I've heard every excuse in the book when it comes to why people can't find the time for exercise. However, the one that takes the, pardon-my-pun, "fitness cake" is lack of time.

A day does not pass by without one of my clients professing that they simply don't have time for exercise. Well, I've seen people who want to loose weight badly enough. They will restrict their diets, exercise rigorously for an hour a day and even swear off alcohol, and chocolate. So, don't give me that baloney!

People shy away from exercise because they think they'll have to spend hours in a gym. To maintain good health all you need is a healthy diet and a daily walk that can be broken up into increments throughout the day.

Still don't believe me? I'll show you how easy it is to find time to fit brief walks into your day:

1) Is Scandal a rerun again? It breaks my heart when that happens. Why not go for a 30-minute walk. If it's a new episode that you simply can't miss, jump rope during commercials or run on the spot.

2) Does carting the kids to football or basketball cut into your exercise time?  Take some inspiration from Jr. and stay on your feet during the game. You'll get kudos for being the team's best cheer leader, and your butt won't expand to the size of the soccer field.

3) Are you dying to get your hands on the next best-seller? Buy it as a book-on-tape and take it walking with you. It might have you extending your stroll to finish a chapter.

4) Instead of a sumptuous brunch with the girls, try a brisk 30-minute walk with your BFF. Catching up on all the latest gossip can be just as delicious during a walk, plus it won't tempt you to cheat on your healthy eating plan.

5) Remember when people used to run errands? Well many of us still take that term literally.  The next time you need a quart of milk, walk to the local store.

6) Use your lunch break as an exercise break. I go work out and then eat lunch at my desk. A brisk walk around the block will leave you more refueled for the afternoon than that third cup of coffee.

7) Do you complain about how slow your apartment elevator is? Take the faster route, the stairs. You'll burn calories in the process.

8) It's always ironic that those who circle the parking lot looking for the closest spot are often the most overweight. Park farther away where there are plenty of spots. You'll burn extra calories lugging your groceries back to the car.

9) Have you ever heard the phrase hurry up and wait? Well it's not just a humorous observation it's a great way to stay moving.  The next time you're waiting in a long line don't take a chair, pace the floor or do a little stretching.

10) If you have no time to exercise, chances are you don't have time to clean the house either. Housework, such as dusting, vacuuming, shoveling and raking, is multitasking because it counts as exercise.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Saturday, February 17, 2018

Brides - Do You Need To Drop A Dress Size before Your Wedding?

The stress and anxiety that most brides, and bridesmaids experience as the wedding day approaches can be overwhelming for them. The amount of preparation involved and the countless number of details needing attention can make it very difficult to eat sensibly and maintain even a modest level of good nutrition.

I can recall countless conversations with both brides, and bridesmaids who are so stressed out in the month or so before the wedding that they abandon all good eating habits and either starve themselves or binge on junk food to handle the stress.

Many are genuinely terrified they will be overweight and unattractive on the wedding day or even worse won't be able to fit into the dream wedding dresses, or gowns.

As an Accountability Coach, and Personal Trainer for the past 15 years, I continually remind others how just a few simple changes to their daily routine can make a huge difference. The four basic principles I outline below really do work.....only if you are willing to work also. I've had personal success using these strategies and continue to follow them on a daily basis.

Many of my clients who have requested my help and followed this advice have had remarkable results. Start this program at least 3-4 weeks before your wedding day and see for yourself.


1. Water, Water and more Water

Hydration is critical. While the benefits are countless this is one of the hardest things to implement into your daily routine. Whenever my clients would neglect this item, I would recite how water lowers body fat, flushes cellulite, improves digestion, gets rid of dark circles under the eyes, and makes you feel full. These are just a few of the benefits of drinking the recommended daily allowance of water per day.

This may seem like a lot but I found the easiest way to get into the habit is to break the amounts down into manageable amounts:

Keep a bottle of water beside your bed. Before you go to sleep drink 1/2 the bottle and as soon as you wake up (before your feet touch the floor) drink the remaining 1/2 bottle.

  • Before each meal drink a half a bottle of water
  • Carry water with you and sip it throughout the day
note* I can't overemphasize how important this 1st step is.

2. Go for a 10 minute Walk Every Day

Start with this...you can always increase later after it becomes routine. It is enough to gently boost your metabolism and keep you active.

3. Eat Often but Only in Small Portions

Before I started this method of eating I would starve myself for a couple of days whenever I wanted to lose weight. It seemed logical to me at the time. When I started personal training I had to modify many of my bad eating habits. I had to start eating 6 meals a day.

Don't panic, it's easier than it sounds. Every 3-4 hours from the time you wake up eat a little something. Your digestive system is far more efficient at handling a series of small meals than it is at tackling one large meal.

I usually eat at 7am, 10 am, 1pm, 4pm, 7pm and 10 pm (may vary for each individual).

Your meal portions (meat, veggies, carbs) should be no larger than the palm of your hand and no thicker than the palm of your hand.

4. Eat Healthy

I could spend days offering suggestions on meal variations but there are many excellent books that have been written to give you ideas. I will share my recommendations in another upcoming article.

So to make it simple a typical meal should be a protein, a carbohydrate and a vegetable or fruit.

Here is a sample daily meal plan that I eat to get you started:

Meal one: Meal replacement shake with 1% milk
Meal two: 1/2 an apple and cottage cheese or low fat yogurt
Meal three: Piece of chicken (no skin) and a small salad
Meal four: Cheese and the balance of the apple
Meal five: Piece of lean meat, rice or potatoes, vegetables
Meal six: Low fat yogurt mixed with meal replacement shake

5. The Best Part...Reward Yourself!

Choose one day a week as your reward day and eat whatever you want, keeping in mind the portion, and serving size.

Enjoy!

Don't worry, you won't gain fat if you do this because for the past six days your body has been use to eating what I term clean food. On the seventh day your body thinks you are going to do the same and when you don't it gets fooled and eliminates the effects of the junk food. In essence you are tricking your body that day but you MUST eat cleanly on the following day.

Depriving yourself of the foods you like for WEEKS, and MONTHS, will only lead to binge eating, feeling guilty, and eventually talking yourself into giving up.

I have told many upcoming brides, and bridesmaids about this method of eating and almost all of them have emailed me back to let me know how thrilled they were at reaching their target goal of weight loss. I hope it works for you too.

As a final note of encouragement, my daughter used this method of eating and in 1 year she went from a size 18 to a size 2. This was four years ago and she has still maintained her weight to this day.

These simple techniques will not only help you quickly, safely and effectively lose at least one dress size but they will also help you feel more energetic, vibrant and healthy. Not to mention the positive effect it will have on your skin texture and overall appearance.

Stay on track and you will be amazed at your results. Eat well, drink plenty of water and as you progress, simply imagine being seen for the first time in your wedding gown, or bridesmaids dress and watching as the jaws drop in speechless silence.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Wednesday, February 14, 2018

You Always Have A Say In Your Health


People often say they have no choice when faced with a dead end. They say they have no choice but to take the one direction available, which is often a wrong one.

When they say that remark, they must understand that they have to take the blame for the consequences of what they will do.

However, truth is far from the often-circulated concept that man has no choice.

We do have choices. As long as you have rights to protect, you have a choice. When rights are denied, then so are options. When you let your rights be denied, this too is an option.

The kind of life you have is the life you choose. You cannot blame anyone for how your life ends up.

For instance, you can choose to live happily or miserably. It all depends on you. If you live a hectic life, that's because you choose to be busy. No one can force a kind of life upon you, not even a superior who points a gun to your head. Every choice has its consequence.

Thus, if you choose to be healthy, live up to that choice. Be healthy. The choice will have to be followed by a decision to be disciplined.

Being disciplined means that you must exert effort to attain and maintain a healthy body. Eat right, exercise right, sleep right, and live right.

Don't blame anyone else if you get sick. Getting sick is a choice. Some people cannot afford to be healthy because they choose not to afford it.

They can spend for something else but not for good health. To be able to prioritize good health in your budget, you have to live a simple life. Every choice entails a consequence, so you have to live up to your choices.


To start your transformation , go to our secure site by clicking HERE NOW.  

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Sunday, February 11, 2018

Aging Healthy With Vitamins And Supplements

Dwight (2/9/18) - 1st N Weight Loss Founder
The aging progression in our bodies is an on going thing each day of our lives. Bringing the clock to a standstill is out of the questions so we need to take care of ourselves on a daily basis. It is a known fact that as we age we need a dietary supplements and vitamins to substitute the declining bodily chemicals and substances.

Dietary supplements are sometimes needed because as we age our diets change and we eat less. Sometimes we eat more. As our skin and digestive system starts to change, so do our vitamin levels. In order to keep these levels up we may need to take a supplement to bring that level up where it belongs to keep us happy and healthy as we age.

Not having the right vitamins can cause cancers and chronic diseases to develop. We all need to understand the vitamins that we need and how they will help keep us stay healthy and safe. In all, we have two different kinds of vitamins, which one is the fat-soluble [A, D, E, K] and the second one is the water-soluble [B, C, P].

The fat-soluble vitamins if taken too much of can turn into a poison toxic. Our bodies produce Vitamin D and K, and the vitamins A and E need to come from our food or a supplement to help prevent cardiac disease and some cancers. Therefore, it is very important that you have the right amount of A, C, and E.

The water-soluble vitamins help the kidneys to rid of our excess waste on a daily basis so it is very important to get the right amount daily. You should consult with your physician to learn which vitamins and supplements are best suited for you.

TIP: A Dietary Supplement Cleansing System can help rid your body of waste and prepare the body for optimal nutrient absorption with its unique blend of ingredients. It is designed for both men and women. NOTE: These products are not intended to diagnose, treat, cure or prevent any disease.

As we get older, our diets change and we don't eat like we should. In addition, the foods we buy sometimes don't have all or enough vitamins in them.

The farmers are putting fertilizer and chemicals to make their crop larger and better and with all these chemicals, it lowers the vitamins that you get from your diet. Not eating the right diet or not enough can cause your vitamin level to drop.

Some things you need to know are that Vitamin D is produced from the sun and the older we get the less we are outside, so by taking vitamin D it can help the brittle bones in our body and make them stronger.

You can find B-12 by eating the right lean red meats, chicken and drinking skim milk.  Taking Vitamin B-12 and B-6 it helps to reduce heart disease. B-12 will help the red blood cells produce and maintain the nervous system as well too.

Are you not taking vitamins because it is too hard to swallow them?

Some of us as we get older have a hard time swallowing, stay healthy by buying liquid vitamins. If you are not sure what ones come in liquid form ask your doctor and he can help you decide what you need and tell you if they are in liquid form or not.

Some pills can't be cut up or crushed because they lose their strength, so stay healthy and look for the liquid type.

One of the most important things about healthy aging is to have a well balance meal three times a day. Take your medications and vitamin everyday as your doctor has prescribed and enjoy life.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Monday, February 5, 2018

1st N Weight Loss Healthy Dieting Tips

Healthy Dieting Tips

When it comes to dieting you will find all kinds of crazy stuff and faddish diets on the market everyday. In addition to the many diets there seems to be every kind of diet aid you can imagine. From shakes the diet industry has evolved to include everything from candy bars and pudding to pills and patches. Each item makes the claim that it can help you drop those unwanted pounds quickly and easily. Well I can tell you for a fact there is very little easy for must of us about dropping a few pounds.

If you would like a few tips that should make your weight loss goals a little easier to achieve then perhaps the following tips will help you out.

Drink Plenty of Water

There really isn't enough that can be said about the importance of drinking water in an effort to reach your fitness goals. Water hydrates the body first and foremost but water is also an important way of tricking your body into believing it is full. Other drinks do not work nearly as well as water in this endeavor and many drinks, even fruit juices, contain empty calories that you can ill afford when dieting.

Another great thing about drinking a lot of water while dieting is that it helps your skin retain its elasticity so you can avoid some of the 'loose skin' look that often accompanies massive weight loss. As an added bonus drinking plenty of water will have your skin looking radiant and beautiful as well.

Set Goals

Having goals is one of the most important things you can do when working to loose weight. Try to make sure that your goals are aggressive but can be achieved. If you are frustrated early in the dieting process by unrealistic goals you are much more likely to give up. However, challenges are always going to inspire us to achieve greater things in life. If you can find a 'weight loss partner' in order to have a little friendly competition for the weight loss totals for a week or a month then you are going to be far more likely to accomplish your goals than if you keep them quietly to yourself.

Eat More

Did you read that twice? Yes, eat more healthy foods that are high in fiber. Eat more vegetables and fruits-fill up on these foods that are good for you and you will not be inclined to binge on calorie laden junk food.

Move!

While this seems a little too simply stated for most, getting up and moving is one of, if not the absolute best way to burn calories. The simple truth is that you are not going to lose weight unless you use more calories than you consume. The more activities you enjoy that burn calories, the more likely you are to shed those unwanted pounds and meet your weight loss goals.

Some great activities that actually burn calories include the following: gardening, golf, dancing, playing volleyball, walking, jumping rope, playing hop scotch with your little ones, and playing tennis. I mention these activities because you can trick yourself into believing that you aren't really exercising while burning calories. Even cleaning house requires movement and energy and if you dance around a little to some good music in the process you might burn a few extra calories.

Dieting, when successful can help restore self image and self-esteem in people who are otherwise beautiful people inside and out. The steps above are not the only things that are involved in the dieting process but they can help you reach your weight loss goals particularly when combined with a diet plan that you feel confident you can follow. Be sure that on those days when will power is non-existent that you do not derail your diet efforts all together by giving up. The most important thing you can do when dieting is to go back to dieting once you've strayed.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Sunday, February 4, 2018

1st N Weight Loss Goal Setting

Setting Goals When Dieting

As with most things in life, setting goals is very important when dieting. When you look at things truthfully and objectively you should notice that most of the things you've accomplished in life have been accomplished because you not only had a goal but also had a clearly planned and well thought out process for achieving that goal. That being said, why is goal setting so important when it comes to dieting?

First of all, it is very difficult to achieve a goal if you do not have a clearly defined one. There are times in life when it is almost impossible to tell whether you are succeeding or failing because you aren't certain exactly what the desired outcome should be. Identifying your dieting goals before you begin eliminates this particular possibility.

Second, having weight loss goals gives you a measuring stick by which you can judge your process. This is important so that you know when your efforts are failing behind and when you're moving along schedule or ahead of schedule. In other words, you will know when to celebrate and when to give yourself a swift kick to the rear.

Now that we know why we set weight loss goals, let's discuss how we should go about setting those goals that are so important for dieting success. You want to set goals that are aggressive without being impossible to achieve. If you set goals that are beyond your reach you will find that frustration will be your dieting partner until you reach the point where you give up all together. In order to avoid this you should take great care to insure that your goals are realistic, and attainable for you to achieve.

When it comes to dieting, and weight loss be specific when setting your goals. Rather than setting a total goal of 20 or 30 pounds start with a specific goal such as 10 pounds in one month. Then you can extend the goal to the next month until you've reached the overall goal of 20 or 30 pounds. It is much easier to lose 10 pounds four times than it is to lose 30 pounds at once. It's a trick of the mind but it works. Ten pounds sounds simple and achievable. Thirty pounds sounds like an insurmountable obstacle.

Another thing about goals is that you want to hold yourself accountable but you shouldn't call the whole thing off if you only lose 9 pounds instead of 10. Instead, find out where you dropped the ball for the final pound and set your 10-pound goal for the next month.

You should also take great care that you are working with your personal goals and not the goals that someone else is pushing on you. The truth is that if it's personal to you, it will be much more rewarding than if you are doing this for someone else. If your heart isn't in it, there are very few goals that are going to motivate you properly.

Finally, you should establish small (non-food) rewards for accomplishing your dieting goals. Perhaps your reward will be a new accessory for your new (or new old) wardrobe or a pedicure for your new look. Make your reward something fun and frivolous and teach yourself that accomplishing your goals can be accomplished by something other than food. This is the 1st N Weight Loss Goal Setting tip for dieting successfully.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Saturday, February 3, 2018

Tips On How To Become A Healthier Eater For Weight Loss Success


Being a healthy eater requires you to become both educated and smart about what healthy eating actually is. Being food smart isn't about  learning to calculate grams or fat, or is it about studying labels and counting calories.

Healthy eating is all about balanced and moderate eating, consisting of healthy meals at least 
three times per day. Healthy eaters eat many different types of foods, not limiting themselves
to one specific food type or food group.

Eating healthy requires quite a bit of leeway. You might eat too much or not enough, consume
foods that are sometimes more or less nutritious. However, you should always fuel your body and your brain regularly with enough food to keep both your mind and body strong and alert.

A healthy eater is a good problem solver. Healthy eaters have learned to take care of themselves
and their eating with sound judgement and making wise decisions.  Healthy eaters are always aware of what they eat, and know the effect that it will have on their bodies.

When someone is unable to take control of their eating, they are also likely to get out of control with other aspects of life as well. They could end up spending too much, talking too much, even going to bed later and later.

You should always remember that restricting food in any way is always a bad thing. Healthy eating is a way of life, something that you can do to enhance your body or your lifestyle. If you've thought about making your life better, healthy eating is just the place to start. You'll make life easier for yourself, those around you, and even your family.

Related articles: Are We Really What We Eat?, Healthy Aging And Eating Right.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Friday, February 2, 2018

The Weight Loss Mindset

When it comes to weight loss, far too many people set themselves up for failure before they even begin the process. They literally dread going on their diets and before they start the process, they are planning their mishaps along the way.

Sad to say but true, far too many would be dieters are planning their first Rocky Road mishap while eating their last bowl of Rocky Road Cereal before the big event.

I have no idea why we tend to do this to ourselves but it is something I see in dieters everywhere. The far too popular notion is that one must binge on the foods most loved and enjoyed before beginning the dieting process because these things must be completely eliminated in order to shed those unwanted pounds.

If you are honest with yourself, nothing could be further from the truth. Moderation is simply a concept that many of us are loathe to embrace.

You must change your way of thinking about food and your personal enjoyment of food in order for any diet, or weight loss journey you embrace to be successful. Food isn't the enemy. And that is something that not enough people really understand. Even the 'tasty' foods aren't the enemy.

The enemy is your personal inability to properly portion the foods you eat. The problem is that the vast majority of us eat the wrong foods far more often than we eat the right foods. This is where the problems lie.

Our bodies need the nutrients we are lacking by not eating the five servings of vegetables and three servings of fruit each day that we should consume. Our bodies know that something is missing and we feel hungry or deprived.

If we were actually consuming the proper balance of fruits and veggies each day we would find that we were far less likely to feel hungry and desire those foods that aren't as healthy. This means we would be much more likely to enjoy them in moderation as they should be enjoyed.

Portion control is another problem that we have. We live in a society of "up selling". Super sized fries and empty calories by the gallon of your favorite cola are offered with almost every fast food meal that can be bought.

You must learn to say no to these things and avoid situations in which you may feel tempted to partake in these up sized orders.

To be truly successful when dieting you need to embrace the process as building a healthier you rather than depriving yourself of something. Do not think of your weight loss plan as something negative but rather a positive force in your life to make changes for the better.

When you have negative thoughts, do not direct them towards your diet. When you feel deprived remind yourself that you are depriving your bones of carrying around that excess weight. Remind yourself that you are depriving your wardrobe of those bulky clothes that are designed to hide the bulges. Remind yourself that you are depriving your body of years of bulges and bringing back the body of your youth.

Do not get so caught up in the dieting process that you forget to enjoy some of the goodies that life has to offer. Watching your weight and counting your calories does not mean that you can never go over your allotment.

The goal however is to find balance. If you learn to portion your food correctly, indulge in moderation, and incorporate enjoyable calorie burning activities into your daily routine you may be amazed at the results.

Dieting for weight loss and health is only depriving if you allow it to be. If you cannot control yourself when it comes to indulging then by all means avoid indulging.

However, if you can learn to incorporate those small treats into your routine in moderation and burn those extra calories as well, then you will find yourself much happier and more successful during your weight loss journey, than you have ever managed to be in the past.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.