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Cruise Control – Navigate your vacation without losing your bearing

freelancer17   •   Weight   •   February 20, 2018

Practice these tips and aim to choose the Healthy Response (HR) instead of the Sabotaging Thought (ST) 1) Stick with your regular routine of meals & snacks … Cruises are notorious for all day eating events. Typically, food is abundant and limitless. ST: I don’t want to miss out on anything… HR: Food is abundant all […]

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MetS Blood Pressure

freelancer17   •   Weight   •   February 20, 2018

Blood pressure is the force of the blood pushing against the walls of the arteries, which carry blood away from the heart. Each time the heart beats (about 60-70 times a minute at rest), it pumps out blood into the arteries. What can happen if you have high blood pressure? High blood pressure can lead […]

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Printable tape measure

katie Pendlay   •   Weight   •   March 02, 2017

DIRECTIONS: Click here to request a printable PDF. Print the PDF. Cut out the strips. Line up the strips at the inch mark and tape the strips together.   NOTES: You should disable any options like “shrink oversize pages to paper size” or “scale to fit paper” on your print menu. The tape measure will be quite […]

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15 ways to get motivated when you’re in a slump

katie Pendlay   •   Weight   •   March 02, 2017

All of us can feel unmotivated. But it’s not hopeless: with some small steps, baby ones in fact, you can make progress toward positive change. This post was inspired by reader Roy. C. Carlson, who asked: “I was wondering if you could do a piece on why it can be hard for someone to change direction […]

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Reasons I want to lose weight

katie Pendlay   •   Weight   •   March 02, 2017

Check off all of the advantages that apply to you. Use the four additional blank spaces at the bottom to fill in others that are more specific to your life. Then, at the right of each advantage, rate how important each is to you: somewhat important, important or very important.  

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Helpful information regarding weight-loss plateaus

katie Pendlay   •   Weight   •   March 02, 2017

Plateaus in weight loss are very common. The technical definition for the word plateau is “a relatively stable level, period or state.” This may not sound quite as challenging as it feels when we hit a plateau in our weight-loss process. Our bodies like homeostasis and dislike change. Weight loss doesn’t differentiate between changes in […]

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Body composition

katie Pendlay   •   Weight   •   February 27, 2017

Body composition is your body’s relative amount of fat-free mass vs. fat mass. We often describe it as a ratio of fat mass to fat-free mass, or more commonly, we just use the body-fat percentage number (subtract your body fat percentage from 100 to get your fat-free mass percentage). HOW TO MEASURE: Skinfold thickness (done […]

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MetS waist circumference measurements

katie Pendlay   •   Weight   •   February 27, 2017

One of the five risk factors for metabolic syndrome is increased fat around the waist. This type of fat can be measured by taking a waist-circumference measurement. Waist-circumference measurements are very easy to do at home. Measure this number over time to track the inches you lose. To measure your waist circumference, you’ll need a […]

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Importance of weigh-ins

Julia   •   Weight   •   January 20, 2017

Importance of Weigh-in: An additional weigh-in/wk increases the odds of client success by 34%.  

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101 things to do besides eat

Julia   •   Exercise, Food, Steps, Weight   •   January 18, 2017

When you recognize that a desire to eat is due to “head hunger” rather than true hunger, you can choose to do another activity to redirect your attention away from food until the urge passes—or until you feel hungry. Highlight the ideas that appeal to you and add some of your own. Remember, try to […]

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