Visualize The Body You Want

Everyday, especially when exercising, visualize the body you want and the person you want to be. 

Picture the new you in your mind. See your new body. Visualize what that person will be like, how will losing all that weight change your life. How will that person act? Now, be that person. 

Act as if you had already reached your goals. When a situation comes up that might adversely affect your weight loss program, such as blowing off your exercise routine, or that tempting bad snack at work, stop. Visualize the person you’re  trying to become. Now be that person. What would that person do in this situation, now be that person. “Hold an image of the life you want, and that image will become fact.”

Attitude And Weight Loss

If you have been trying unsuccessfully to lose weight for some time, you might need to change your attitude. Take a minute and think back over the past times you have tried. How did you approach your weight loss program? Were you reluctant? Were you skeptical? Did you really think this was the one, the program that would finally work, or did you have doubts and think that you would fail again?

“If you continue to think the way you’ve always thought, then you will continue to get the same results”.

If you think you will fail you will. If you know you will succeed you will. Charles Swindoll said…

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company…a church…a home. The remarkable thing is that we have a choice everyday regarding the attitude we will embrace for that day".  

Powerful phase to repeat each and everyday along your journey

"We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you…we are in charge of our Attitudes”.

That says it all. When I was losing weight, I read this daily. When I did not feel like exercising I would read this. When I weighed myself and thought about giving up because I did not lose any weight, I read this. I now am giving it to all of my readers, who visit 1st N Weight Loss.  

Good luck on your journey, you got this!

Tips On Working Out Utilizing Your Bodyweight That Can Save You Money

You do not need to have a full gym of expensive exercise equipment to have an effective training program.

Benefits of Bodyweight Workouts

• Save money – you don't need to spend money on buying weights and equipment.

• Workout Anywhere - with body weight exercises you can workout everywhere.

• Reduce Injuries - the probability for injuries is lower using bodyweight exercises.

Some Bodyweight Exercises

Here are some simple bodyweight exercises that anyone can do, with a list if the major muscle groups that they target.

Exercise	Muscles Worked
push ups	chest, arms and core muscles
dips	triceps, chest
chin ups	lats, arms
body weight squats	quads, hamstrings, buttocks and posture
sit ups	abdominals
supine bridge	core muscles
side lying bridge	down phasing obliques
horizontal pull ups	upper back, arms
step ups	quads, hammies and buttocks
lunges	quads, hammies and buttocks
crunches	abdominals

Lose Weight With A Ftbit Challenge

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Fitness trackers have become an “it” thing in the workout world, and also in everyday life. I had always considered myself pretty active, so for awhile, I didn’t think I needed a device on my wrist to motivate me to take 10,000 steps a day. It wasn’t until I received a FitBit for Christmas this past year that I really decided to drink the “I need to get more steps” koolaid and wear my FitBit daily.

Once I figured out how to use the thing and started setting my step goals each week, I decided why not take it up a notch and join a challenge with my wife and a few other friends that also have the device? And wow, did I learn some things about myself and my daily and weekly active (or not-so-active sometimes) lifestyle. Here’s what I learned during the challenge.

Turns out, I had some room for improvement. It really made me aware of how much I sit at work.
Forcing myself to be cognizant about getting up and out is good for physical and mental health.

A little fun competition never hurt anyone.

When I first started wearing my fitness tracker, I thought I was super active because 9 times out of 10 I’d hit the step goal that they recommend. No big deal, right? Well, once I started doing the workweek challenges with my friends (a Monday-Friday challenge), I realized that maybe 10,000 wasn’t the best I could be doing. If I’m able to hit that number by a daily workout of some kind, and the amount of activity I’m doing during my day job and a little bit of activeness in the evenings at home, why shouldn’t I kick it up a bit and strive for a little more? Sure, there will be days that life gets in the way of being as active as I’d like, but there are most definitely days where I have the opportunity of going for an additional walk at night after dinner, instead of those extra 30 minutes of reality TV time. Everyone’s goal is personal — it should be based on your own health and lifestyle, but it really was eye-opening for my goals once I saw what other friends were able to do.

This one was a big one! Having a 9-5 type day job in the corporate world doesn’t always allow for tons of walking around. Sitting in front of the computer all day every day does not help you get many steps! I realized that before I was tracking my daily steps, I didn’t think much about the inactivity that the workday can bring. It also makes me realize how other occupations, such as nurses, people who walk from place to place all day, people who travel on a weekly/daily basis, can get more steps just by default. So now I’m much more aware of how much I’m sitting and try to use little things like getting up for trips to the water fountain to fill up my water bottle, and taking the long way when walking to get my lunch, can help add a little activity to my desk job.

Especially during the work week, and long, busy days, it would be so easy to work through lunches or use free time for sitting and relaxing, rather than getting a few extra steps in where possible. Now, after I’ve started tracking my steps and participating in these fun challenges, 

The whole point of the challenge is to be a competition, and sometimes we all need that competitive fire in us to push us to the next level. My friends all compete in a very friendly manner, but I definitely know we all secretly want to win each week. So even if it’s a competitive kick in the butt, it’s still motivating me to be more active and more healthy, during those Monday-Friday challenges, and I have my wife and friends and my fitness tracker to thank for that.

Walk Your Belly Off

It is no secret that walking weight off is made possible by regular physical exercise. Besides helping you shed those unwanted pounds, walking boasts numerous health benefits that run the gamut from reducing your risk of getting cancer to increasing the strength of your bones. As such, walking is oftentimes recommended as part of weight-loss regimens. As a form of pure, physical exercise, walking is very easy to do since you need nothing except a good pair of athletic shoes to give you cushion and support. You don't need any fancy equipment or additional training before you can start. Walking is the natural way to lose weight. Take it from me. At the age of 53, I finally said enough was enough and set out placing one foot in front of the other, and within a little over a month after making a commitment  I lost over 35 pounds.

Walking as a Calorie Burner

One way that walking helps you shed those unwanted pounds in an effective manner is by helping you burn those equally unwanted calories. The whole concept of weight and, furthermore, weight gain is based on calorie intake. That means that you have to balance your calories if you at least want to maintain your weight, because weight is determined by how many calories you take in versus how many you burn off.

To lose weight, all you have to do is burn off more than you eat, or just reduce your calorie intake in the first place. To help manage my calorie intake, I utilized meal replacement protein powders The basic formula for walking off pounds is this: your weight multiplied by the distance you walk equals the energy used when walking, which is the energy used to burn off calories.

Speed of Walking

When you walk to lose weight, you are advised to begin your daily walk with a warm-up session of about 5 to 10 minutes that features an easy gait. This will inform your muscles that they need to use their fat reserves to provide the energy for the upcoming walk. During a weight-loss walk, the speed you should walk at is one called a "determined" pace. This pace is characterized by noticeable breathing, but in such a way that it does not interfere with carrying on a conversation. Also, at this pace, your heart rate should be beating at in between 60 percent to 70 percent of your maximum heart rate. You should keep this pace--the "determined" pace--for a total of 30 minutes per daily walking workout, especially if you have conditioned yourself to make it to that duration.

Length of Walking

You are recommended to walk at the "determined" pace rate for anywhere between 30 minutes to 60 minutes at 50 percent to 70 percent of your maximum heart rate. If your hectic work life or schedule n general does not permit this investment each day, then simply divide your walking workout into two or even three, daily sessions that are much shorter than the 30-minute to 60-minute recommendation. If you can really invest the time, you should slow down your 30- to 60-minute walking workout towards the end so that you can stretch it into a 90- to 120-minute workout.

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Dwight Obey, Independent AdvoCare Distributor

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All About Water

Dwight Obey, MBA,MSAJS

Most people have no idea how much water they should be drinking, and most people live from day to day in a dehydrated state.  Even mild dehydration has shown to slow your metabolism!

Do you drink enough water?  Most adults should be drinking at least 8-10 glasses of water per day.

Most adult bodies are made up of 50% – 70% of water.  If you don’t drink enough water, it will draw on sources from within the body and this can cause serious problems.

Is there is a difference between pure water and other beverages that contain water?   Obviously you get water by consuming fruit juice, soft drinks, coffee or tea. However, while such drinks contain water, they also may contain substances that are not healthy and actually contradict some of the positive effects of the added water.  Another problem with these beverages is that you lose your taste for water.

Why is drinking water important for weight loss?  One, it curbs hunger by making you feel full.  Additionally, it replaces sugary drinks helping you to consume less calories.  And even some studies show that water can boost your metabolism.

Set a goal to drink one extra glass of water today.  Or, get a water bottle to keep at your desk at work and make an effort to fill it a couple of times each day.  You may need to slowly increase the amount of water you drink by making small and manageable changes in your daily habits.

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The Struggle Is Real

Dwight Obey, MBA, MSAJS

For anyone who has ever tried to lose weight, they understand when "I say the struggle is real". There is nothing more depressing then getting your weight down, and then falling off your routine, and BAM! BAM!, just like that you have gained back the 10-20lbs you had originally lost.

This can be depressing, and rightfully so, and if you are reading this, and this describes you, then Im here to let you know that instead of getting down on yourself, just say that I had a little lapse, but tomorrow is a new day, and i will start again.

Sounds simple I know, but you have come to far to just throw it all in, remember this" you did not put all the weight on in one day, and you surely are not going to take it off one day either.You control this situation and its up to you to take charge, remember its all on you, yes people may be able to encourage you along the way, but they cant do the work for you. You have to get up and move! One step at a time, everyday it becomes easier as you progress along.

Remember don't over do it, and remember some is better then none. Tell yourself you got this, because you really do have this, and its a piece of cake. No pun intended.

Be sure to let everyone know what . your goal is, and that you are starting a change for the better, and creating a new lifestyle. Try inviting friends, or family to join you along your new journey, and remember you can do this, because you are a WINNER!

Dwight Obey, Independent AdvoCare Distributor

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Commit Yourself

Dwight Obey, MBA, MSAJS

It’s all in the mindset…first acknowledged that losing weight and sustaining that loss commands a lifetime of devotion.

Instead of concentrating on a “diet,” cast a wider net. Imagine a lifestyle revamp.

When people concentrate merely on the goal of weight loss, they are often left without direction on how to achieve that goal. Or even what to do when that goal is achieved. Instead, look at your lifestyle and choices that helped lead to the problem in the first place.

Focus on a healthy lifestyle and then a healthy weight. Set the stage for lasting habits. Once you’ve made the commitment, you can develop an action plan and get started.

Dwight Obey, Independent AdvoCare Distributor

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Can Water Help Me Lose Weight

If you are like me you may have been wondering exactly how much water you should drink every day to stay healthy.

Unfortunately, that answer isn't really clear, although some say it's eight glasses a day, no matter how often you've been told that, the jury is still out on the exact amount.

Coming up with a one-size-fits-all water recommendation is difficult because our need for water varies based on age, size, activity level, and even the temperature.

The problem is so complex that the recommendation of the National Academies' Health and Medicine Division is basically no recommendation at all; the experts there state that most healthy people will be able to absorb an adequate amount of water from the foods and beverages they consume.

Basically nothing happens in the body without water. Every thought, movement, and feeling is the result of water moving from one place in the body to another. Water affects how you think, feel, absorb, digest, and metabolize.

It should be clear that if water is limited, the world of our body is not going to be optimal. However other research has stated that increasing water consumption can have significant health benefits, among them, weight loss.

Some have stated drinking at least four glasses of water a day increased weight loss. I think water can actually help promote weight loss in many ways, by substituting water for sugary beverages or juice; you've removed calories and carbohydrates.

When you have enough water, you can start seeing more efficient insulin pathways and an acceleration of fat burning.

In the absence of certainty about how much water we should be drinking, we should be reaching for water rather than concentrated juices, sugar-sweetened beverages, or even diet drinks.

Dwight Obey, Independent AdvoCare Distributor

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Lack of Sleep and Weight Gain

We often think of diet as the quality of the food we eat, but it really also includes when you eat. Research has proven that messing with sleep and the body’s internal clock can cause you to eat at the wrong times and gain weight.

Overall, those who do not sleep, and eat late, consume about the same amount of calories per day as people who slept normally, but calories consumed after 8:00 p.m. are more strongly associated with weight gain.So don't let your lack of sleep, be the cause of your weight gain.

Before embarking on any strict diet, or workout regimen, be sure to consult your doctor.

Dwight Obey, Independent AdvoCare Distributor

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Be Careful Of The False Promises For Quick Weight Loss

You know that plan, the ones we have all heard about on T.V., or read in the papers. Beware of the all too-good-to-be-true quick weight loss plans that promise weight loss without working up a sweat.

Any legitimate plan will require increased physical activity on your part, along with good healthy eating choices.

Working out not only burns up those extra calories, it also benefits your health in a number of other ways. It boosts your mood and raises your high-density lipoprotein (“good”) cholesterol level.

According to the National Institutes of Health, exercise reduces your risk of some of the more well none chronic diseases including:

Heart disease

Osteoporosis

Type 2 diabetes

Certain types of cancer

According to the NIH, about 2.5 hours of exercise per week is a sensible goal. Getting some amount of physical activity each day will help you create a lasting healthy habit. By combining cardiovascular exercise with strength training and flexibility training, you can get the most of your time spent working out. 

Looking for a world-class nutrition company, which specializes in health and wellness, weight management, vibrant energy and sports performance? If so go here NOW!

Dwight Obey, Independent AdvoCare Distributor

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Diet vs Exercise

Dwight Obey, MBA, MSAJS

Mixing a good healthy diet with a regular exercise routine is a more efficient way to lose weight than relying strictly on a calorie limitation regimen. Exercise can stop or even reverse the outcomes of certain diseases.  For starters regular exercise can lower your blood pressure and cholesterol, which could prevent a heart attack.

Exercising has also been known to lower your risk of developing certain types of cancers such as colon and breast cancer. It can contribute to a sense of confidence and well-being, which in turn can possibly reduce anxiety and depression.

When speaking of weight loss and maintaining weight loss.  Exercise can help increase your metabolism, or the number of calories you burn in a day, while helping to maintain and increase lean body mass.

Remember before embarking on a new weight loss, or exercise routine, please be sure to consult your physician.

Dwight Obey, Independent AdvoCare Distributor

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The Decision

Deciding to overhaul your diet and lose a few extra pounds takes a desire, dedication, discipline, and a little teamwork (support system), but it’s totally possible. Selecting the right method, and having the right attitude and commitment can mean the difference between achieving your goals and having success that is either short term, or long term.

Prior to taking on any new diet or weight-loss plan, it’s advisable to consult with your physician first. This is particularly imperative if you battle with any significant weight, or other health related problems. It’s also important to surround yourself with a good support system, such as close friends, and family members who will encourage you during your journey.

Dwight Obey, Independent AdvoCare Distributor

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