WLC INFORMATION for September 30th

  BIG CONGRATULATIONS TO ALL OF OUR SUCCESS THIS LAST WEEK!  OUR BIGGEST LOSERS ON MONDAY NIGHT LOST 7 LBS AND 4.8 LBS RESPECTIVELY AND OUR ENTIRE CLASS LOST 25....IN 1 WEEK!  Keep up the incredible work!  What great to hear is how consistency with the basics and applying the new learning, incredible results can happen!

CONGRATULATIONS to our WLC team for running another great class!  Our review game was certainly a HIT!  Kudos to Team #2 for totally smashing Team #1..you guys really know your stuff :)  And, to everyone that won extra tickets for bringing in your water log...keep that habit up!

INFORMATION FOR NEXT WEEK:  Exercise and Raising Your Metabolism! 

HERE ARE THE VIDEOS PLAYED IN CLASS!  REWATCH AND LEARN MORE ABOUT HEART HEALTH FROM OUR VERY OWN DR. LOU IGNARRO (NOBEL PRIZE LAUREATE) and OMEGA 3'S FROM OUR DR. LUIGI!

Dr. Lou Ignarro Heart Health Video 
Dr. Luigi Omega 3 Video 


 

FAQs about Exercise
My hands and/or feet swell during exercise. Is this normal?
Probably. It is normal for your feet to swell a little bit during exercise—enough to make a difference of about one shoe size, but some people may experience even more swelling than that. Others also experience noticeable hand swelling while running or walking. When this swelling is "normal" (not the result of a medical condition), it will usually disappear fairly soon after the exercise stops, and won’t involve other symptoms. If you experience swelling in your extremities, along with symptoms like pain, redness, and shortness of breath, and/or the swelling doesn't go away within a couple of hours after you stop exercising, you should check with your doctor to see if something else is going on. There are many possible explanations for this exercise-induced swelling, and in most cases, several factors probably contribute to it. Here are a few tips for minimizing the problem:
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Shop for your exercise shoes late in the afternoon or soon after a bout of exercise, when you’re feet will be closer to the size they swell to. If that’s not feasible, get them about half a size larger than your normal shoes.
• Take off tight jewelry like rings, watches, and bracelets during exercise.
• When walking or running, keep your elbows bent and your forearms parallel to the ground; don’t keep hands clenched in fists, and stretch your fingers every few minutes.
• During exercise, rest your hands on top of your head every now and then (when feasible) to elevate them above the level of your heart.
• If your exercise session is going to be longer than an hour, and you’ll be sweating pretty heavily, make sure your daily intake of water and salt is balanced. Consider using a sports drink that provides electrolytes for hydration during your long exercise sessions.
I have chronic fatigue syndrome, which makes exercise difficult. Any suggestions?
It's important for people with chronic fatigue syndrome (CFS) to work in conjunction with their health care providers to start a healthy, reasonable exercise program. Physical activity should be gentle and should be increased slowly over time (in terms of frequency, intensity and duration). Some good examples include yoga, Tai Chi, Pilates, walking, stretching, light strength training, and water exercise. Let your doctor or physiotherapist be your guide when starting a fitness program. Here are some general suggestions:
Gradually work up to three workouts per week.
Pace yourself and listen to your body. Your tolerance to exercise will change often and day-to-day. Stop exercising before you feel exhausted.
Aerobic (cardio) exercise may or may not be for you. For some people with CFS, it worsens symptoms.
Exercise will be trial and error. Try to learn from your experiences. For example, if walking for 15 minutes worsens your symptoms, try walking for five minutes and see how that goes. It may be helpful to record your exercises and how you feel in a journal. Remember to only start an exercise program after your doctor says it's okay. Hopefully he or she can also help monitor your symptoms and offer suggestions.
Class 4 Week 9
I have asthma. Can I still exercise?
Yes, exercise in general is beneficial to asthma. Asthmatics can safely exercise, especially when their asthma is well-controlled, but you should work closely with your doctor to develop a fitness plan that works for you, and time your treatments (using the inhaler, etc.) in the best way to reduce attacks during and/or after exercise. Regular exercise is important for your weight loss and fitness level, but staying consistent with it will also reduce the number and severity of your asthma attacks, as well as boosting your immune system. Work with you physician of course, but try to keep your exercise intensity low initially, especially if you have a cold. When asthma symptoms occur, you should reduce your intensity level, but that doesn't necessarily mean you have to stop completely. Using your inhaler before your workout will help reduce the possibility of attacks during exercise. Take extra time to both warm up and cool down. Depending on where you work out, consider wearing a face mask (will work great at home, but might make you self-conscious in the gym). This keeps your inhaled air warm and moist, helping to reduce asthmatic responses during exercise. Because warm and moist air is beneficial to asthmatics, try to avoid exercising in cold, dry environments.
I just started exercising to lose weight, but I've gained weight. Why did this happen?
It's true that many people either gain a little weight or don't see any change on the scale for as long as 4-6 weeks after making a significant change in their level of exercise. This is often explained as "gaining muscle while losing fat" but that isn't quite accurate. This extra weight is usually water. When you start doing more exercise, your body begins storing more fuel in your muscle cells, where it can be used easily and quickly to fuel your workouts. The process of converting glucose (carbohydrates) into fuel that your muscles actually store and use (glycogen) requires three molecules of water for every molecule of glucose. As your muscles are building up glycogen stores, your body has to retain extra water for this purpose. That's what causes most of the initial weight gain or lack of weight loss. This is a good thing—not something to worry about. However, despite what the scale says, you are actually losing fat during this time. The extra water retention will stop once your body has adjusted to its new activity level. At that point, the scale should start moving down. You'll end up with less fat, and muscles that can handle a larger amount of work.
Class 4 Week 9
Does exercising on an empty stomach (such as first thing in the morning) burn more fat?
Although everyone is different, I would not advise anyone to exercise on an empty stomach, whether in the morning or anytime of the day. In the morning, your body has gone 8+ hours since eating or drinking anything. Your blood sugar levels are lower at this point, and your body doesn't have adequate fuel to workout optimally. Usually, experts recommend eating something—even if it's just a small snack—within 2 hours before working out. When your body doesn’t have proper fuel in it, many problems can result, the lesser being that your workout performance suffers, and the greater being something like passing out during exercise. However, like I said—every body is different. Some people can workout on an empty stomach with no problems, while others would end up very sick and feel the negative effects of it. When I workout in the morning, I always eat (and drink) something first thing after I wake up. Usually by the time I start my workout it doesn't hurt my stomach to exercise with a bit of food on it. Also, I think there might have been a bit of confusion here about metabolic rates in the morning. Eating breakfast in the morning has a positive effect on your metabolism, but exercising on an empty stomach does not. Some people say that it will burn fat stores, but overall, the number of calories your burn during a workout (regardless of where they come from) is much more important. Plus, fat burns in the carbohydrate flame. This means that exercising without eating (such as after "fasting" during sleep) your body does not burn fat efficiently, or sometimes at all.
How do I know how many calories I burn doing Pilates? Does it count as cardio or strength training?
Your Pilates workout is a great way to improve general fitness, and will definitely burn some extra calories—but not as many as traditional aerobic exercise. And it won't provide the same cardiovascular conditioning benefits as aerobics, even if it does elevate your heart rate quite a bit. Aerobic exercise has heart-healthy effects because of the unique way it forces the cardiovascular system to provide extra oxygen and blood flow to the muscles. So, we encourage people NOT to replace traditional aerobic exercise (running, walking, biking, etc.) with other things that serve different purposes. Better to do both, if possible. The cardio tracker can't accurately estimate calories burned for things like Pilates and weight training because it's almost impossible to estimate how many calories a given person would be burning due to the many individual variables involved. Since any stock formula is bound to be significantly off for the majority of people who use it, and since overestimating calories burned is just as unhelpful as underestimating calories eaten, we recommend that people just consider the calories burned by these kinds of activity as "extra" calories they are banking for those days when things don't quite go as planned.
Class 4 Week 9
Is it okay to exercise when you have a cold?
Great question! When you are sick, you need to pay careful attention to what your body is telling you. If the cold is primarily in your head, it's okay to exercise, just at a lower intensity (provided you feel okay and have enough energy). Once you are feeling 100% again, then you can slowly increase your activity back to your pre-illness level. If your feeling sluggish or the workout isn't going well, don't push it. When you push too much, the sickness can end up hanging around longer. If your cold is below the neck (in your chest), try to refrain from activity until it clears up. The best thing you can do for your body when it's trying to fight a bug is to give it rest.
What exercises can I do at home? My budget is really tight and I cannot afford to join a gym.
Here are some resistance training exercises that you can do using just your own body weight: 1. Pushups- standard, on knees, feet propped up on a chair, leaning on a wall, upper body propped up on a couch, etc. There are even more variations by changing body placement and hand-width. 2. Crunches- feet on floor, lets bent in air, legs straight in air, bicycle crunch, full sit-ups, oblique crunches, plank. 3. Lunges- walking lunges, stationary lunges, side lunges, reverse or front lunges. 4. Squats- feet together, feet shoulder-width, feet wide, back on wall (holding wall sit), holding extra weight (dumbbells, water jugs, etc), one-legged squats (advanced!) 5. Bridges- lie on your back, legs bent, feet on floor. Lift hips toward ceiling, squeezing glutes the whole time. Challenge yourself by keeping one leg up in the air. 6. Cardio- climbing your stairs, running/walking/jogging outside, hiking, jumping rope (or just jumping period), kickboxing routines, fitness videos, biking, etc. As you can see, there are SO many options you can choose from, even with the smallest amount of resources. All of the exercise demos in the Fitness Resource Center are exercises you can do at home. Investing a little money in a good resistance band, Swiss ball, and/or pair of hand weights will allow you to do a wide variety of exercises from home.
Class 4 Week 9
How do I figure out my target heart rate? How long do I need to work out after reaching it?
There is a basic formula that applies to the average population (and is actually pretty accurate). Let's use a 20-year-old as an easy-to-calculate example: The formula: 220-age= MAX heart rate (220-20=200 MHR) 60%-80% of this max: 200 x .6 = 120 beats per min, 200 x .8 = 160 beats per min. Therefore the TARGET HEART RATE range for a 20-year old, working at 60-80% (up to 85% for very fit people) of his/her max heart rate is 120-160 beats/min. To calculate your heart rate: Find your pulse (on the neck or wrist) and count the number of beats for 6 seconds. Multiply that number by 10 and compare to your recommended range. Using this method will prevent you from stopping exercise for more than a few seconds. You can take your pulse after you've been exercising for at least 5 minutes. For example, suppose you take your pulse and count 13 in 6 seconds. Multiply by 10 to get 130 beats/min. Now you know you’re in the right range. If you notice you are lower than the minimum, increase your speed/incline/intensity and try to count again. If you notice you are very high, decrease your intensity in some way. * If you have high blood pressure, you should not be working out in this THR range. As far as time goes, try to sustain this intensity (not including your 5 minute warm-up or cool down) for AT LEAST 20 minutes (minimum recommendations for health and weight loss), and up to 45 or even 60 minutes. Of course, you will not start an exercise program with that much endurance, but you'll slowly build up. Aim for reaching this time/intensity 3-5 days a week, and you're all set!
How often should I walk? Should I focus on miles or minutes?
The "FITT" Principles will help you design a safe and effective cardio (aerobic) exercise program, whether you walk for exercise or do something else. Frequency: Number of Days Per Week Aim for a minimum of 3 days a week, and gradually work your way up to 5 or 6 days a week. The more the better--especially when it comes to weight loss. But don't forget the importance of rest and recovery. Give yourself at least 1-2 days off each week. Intensity: How Hard To Exercise You can use your target heart rate range or the "Talk Test" to make sure you're working out in a
Class 4 Week 9
good range (not too easy, not too hard). If you can comfortably answer a question during exercise, while still feeling like you’re exerting yourself, you’re in a good calorie-burning range. This range is ideal for the general health benefits that come with exercise, and for weight loss. Time: How Long For Each Cardio Session The recommended time for most people ranges from a minimum of 20 minutes (for simple general health), all the way up to about 60 minutes. Of course, it’s smart to work your way up gradually. The further you go over 20 minutes, the more fat you are burning, so that can be a good motivator. Type: Activities That Count Any activity can count as cardio/aerobic exercise as long as it meets the 3 requirements above--you can sustain a target heart rate intensity for at least 20-60 minutes, and do it several times a week. Walking, of course, meets those requirements. Things to keep in mind: 1. Time can be cumulative: You don't have to do 60 minutes all at once. You can do several 5-10 minute mini-workouts each day and add them up. 2. If you can't reach your target heart rate with walking, then add intensity by increasing speed or incline.

 LOOKING FOR A HOME WORKOUT SYSTEM THAT ACTUALLY WORKS?  LOOK NO FURTHER!  ASK YOUR COACH ABOUT HOW TO GET ONE!  THIS SET IS CREATED BY THE LEADING STRENGTH COACH IN THE USA AND THE FITNESS INSTRUCTOR IS AN OLYMPIC ATHLETE!  FROM PERSONAL EXPERIENCE, IT TOTALLY ROCKS!  The best part is anyone can do this.  Start from Phase 1 and work your way up!  THIS IS TOTALLY DIFFERENT FROM P90X OR THAT INSANITY PROGRAM!


RAISING METABOLISM

Kick Your Metabolism Into High Gear!
The Do's and Don'ts of Efficient Fat-Burning
-- By Dean Anderson, Fitness & Behavior Expert
If you’re reading this, chances are pretty good that you don’t have a metabolism that lets you eat as much as you want without ever gaining an ounce. Maybe (like me) you’re even at the other extreme, where it seems like all you have to do is smell the foods you love to start packing on the pounds. Does this mean you’re doomed to a lifetime of munching on carrot sticks with fat-free dressing, while watching your hollow-legged friends enjoy their pasta Alfredo and chocolate cheesecake? Not at all. There are lots of things you can do to turn your body into an efficient fat-burning machine, and they don't include depriving yourself of foods you love, resorting to unhealthy gimmicks, or taking expensive “fat-melting” supplements that fail to deliver what they promise. All you have to do is avoid a few common mistakes, and include some simple ways to boost your daily calorie burn. Metabolism DON'TS
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Don’t reduce your calorie intake too low. The fact that you gain weight easily is proof that your body likes to shift into fat-storage mode at the drop of a hat, and going too low on calories is one of the easiest ways to trigger that reaction (often referred to as starvation mode). Don’t fall for the mistaken idea that the less you eat, the more you’ll lose—that’s just not how your body works. Staying within your recommended calorie range will keep your internal furnace stoked so that you have more capacity to burn stored fat.
• Don’t skip meals. Going too long between meals affects your body chemistry in ways that can make weight loss more difficult. Most people can manage their hunger and avoid cravings and overeating by spreading out their calories into four to five small, well-balanced meals or snacks during the day. Try not to go more than four to five hours without eating something.
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Don’t short yourself on shut eye. More research is showing that chronic sleep deprivation plays a significant role in weight gain. Your body needs plenty of “downtime” for the internal housekeeping that keeps your metabolism in good working order. The occasional late night won’t hurt you, but consistently sleeping just one hour less than you need may slow down your weight loss considerably.
Metabolism DO'S
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Build muscle! This is the most important action you can take to maintain a high metabolic rate while trying to lose weight. Strength training prevents you from losing a lot of muscle along with the fat you lose when dieting. If you don’t strength train regularly, up to 30% of the weight you lose could be muscle tissue. Considering that a pound of muscle burns about 3 times more calories per day than a pound of fat even when you’re sitting still (and up to 15-20 times more calories per minute when you're physically active), you can see the problems this can cause. If you lose 20 pounds of weight (and 30% of that weight loss is muscle—seven pounds), you’ll be slowing your metabolism and your fat burning capacity down by a significant amount. A simple strength training program twice a week can limit your muscle loss to almost zero, and keep your metabolism running high.
• Stay as active as possible. The more you use your muscles, the more calories you will burn. Moderate exercise like walking can burn three to six times more calories per minute than sitting still, and high intensity exercise like interval training can burn more than 12 times as much. Likewise, the more you vary your daily activity and exercise, the more you keep your body on its fat-burning toes.
• Don’t just sit there. If you’re watching TV or sitting at your desk, get up frequently to do a few exercises. Keep those resistance bands and dumbbells nearby at all times—you can fit a complete strength training workout into the commercial breaks of a one-hour TV show. Ditch your chair and sit on a stability ball (or a stationary bike) instead—even fidgeting can help! Class 4 Week 3
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Exercise in the morning or in frequent bouts. Both strength and cardio exercises boost metabolism by increasing your calorie burn even AFTER your session is done. You can get the most out of this perk by starting your day with a workout or by incorporating multiple exercise sessions into your day. Longer or intense workouts have a greater "after burn” but even a 15-minute walk will make a difference.
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Try interval training. The harder you work, the more calories you will burn both during and after exercise—plus your fitness level will really improve. Studies show that exercising as intensely as you can, for at least 10 minutes per day, produces the best results. Interval training is an effective way to increase the intensity and duration of your workouts without running yourself into the ground or risking injury.
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Include mental exercises. One of the most important (but least recognized) factors in keeping your metabolic fires well stoked is managing stress effectively. Chronic stress disrupts the hormones that regulate everything from appetite to fat storage, and can defeat even the best exercise and eating plans. The more effort you put into recognizing and handling stress, the better off you’ll be. Include some time in your schedule every day for relaxation exercises, yoga, journaling, and other stress management activities.
And Most Importantly… Make exercise and healthy eating FUN! Experiment frequently with new exercises and recipes, or anything that keeps you interested and adds some spice to your program. Well, don’t stop there. The more variety you can put in your diet and your exercise routine, the more stimulating it will be. That makes it easy to put your best efforts forward, and get a major metabolic return on your investment.
6 Weight Loss Mistakes to Avoid
Small Changes for Big Results
-- By Jen Mueller, Certified Personal Trainer
Many dieters tend to make similar mistakes when trying to lose weight. But being aware of these mistakes—and making small physical and mental changes—will help you lose the weight and keep it off for good. Here’s how: Slower is Better The first mistake dieters make is having unrealistic weight loss expectations. The WLC program is set up to help you safely lose between half a pound and two pounds per week. Studies show that individuals who rapidly lose weight are more likely to gain it back. So if you’ve lost a few pounds this month—excellent! Don’t discount that because you see someone on T.V. losing 15 pounds in two weeks. Everyone is Different While some people lose a lot of weight in the first few weeks, others might not lose any weight for a few weeks. Although this can be frustrating when you’re doing everything right, it’s not a reason to give up. Sometimes it just takes a little while longer to see the results of your hard work reflected on the scale. Remember, eating right and exercising regularly have positive impacts on your health in many other ways, such as more energy, less stress, better sleep, and reduced risk of many diseases. You’ll receive those benefits—regardless of the number on the scale.
Weight Loss is Rarely Constant from Week to Week Many people lose a lot in the first few weeks, and then their weight loss slows down considerably. It’s totally normal to have weeks when you lose more than expected, and weeks when your weight remains the same despite your consistent efforts. Our bodies are very complicated and don’t always cooperate with the estimates of how much we should expect to lose. People rarely lose a consistent amount of weight each week. Measuring your weight loss on a monthly basis can be a more accurate gauge of how well you are doing.
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Weight Loss is Not Immediate Cutting calories today (through diet and exercise) will not necessarily show up on the scale at the end of the day or even by tomorrow. Your weight can fluctuate from day-to-day for reasons that have nothing to do with your diet and
Class 4 Week 3

Put an EGG on it! Fun breakfast idea!

http://www.livestrong.com/blog/put-an-egg-on-it-2-hearty-and-tasty-breakfast-recipes/?utm_source=newsletter&utm_medium=email+&utm_campaign=0918

SNACKING SMART AND TAKING CARE OF YOUR HEART! Info for 9-23-13

 WHAT A GREAT WAY TO KICK OFF OUR CHALLENGE!  We had several new faces last night :) Congratulations to our biggest loser with 5 pounds down in 1 week!  And, to all of our participants who lost at least 1 pound!

TUESDAY WLC ANNOUNCEMENTS:
     I heard the class went really well!  We want to give a congratulations out to Deb Oliver who lost 3.4 pounds.  She said she is eating more food and more protein! 

REMEMBER, that we are on a mission of getting healthy!  So, if you are applying what you are learning on a daily basis, then you too are a WINNER!

WATER CHALLENGE:  for next week, IF you turn in to your weigh in master a log of hitting a target of at least 64 oz of water each day, you get an extra ticket for the prize bucket!  DRINK UP!

GAMES GAMES GAMES NEXT WEEK!  Don't forget to read last week and this week's information to be ready for Hit the Deck next week!


Snacking Healthy
Add Snacks to Subtract Pounds
-- By Liz Noelcke, Staff Writer

While some dieters happily accept when someone suggests a snack, others feel pangs of guilt when a
nibble is merely suggested. However, there is nothing inherently wrong with a bite between meals. In fact,
snacking might be the missing ingredient that will help you reach your weight loss goals. But how can this
make sense, since snacking theoretically adds calories? Snacking doesn’t serve to replace a meal. In fact, youshould spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less.
Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later binging, snacking can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends later, for example, make sure you have a healthy snack before you head out so you’re less likely to order (and finish) a large entrée.
How You Snack Can Make or Break Your Diet
There is definitely a wrong way and a right way to snack. You should avoid sugary items like candy and soda, and shouldn’t be consuming enough calories to constitute a meal. Instead, steer towards foods that will satisfy you and keep you feeling fuller longer. Fruits and vegetables are always a safe bet because they are low in fat andcalories. (Just be sure to avoid high-calorie dips.) Yogurt, fruit smoothies, even a slice of whole-wheat toast all makegreat snacks during the day. Combining lean protein, some healthy fat, and complex carbohydrates will help you feelfuller longer.

Mini Meals
Many experts are recommending several smaller meals throughout the day instead of the usual three. By eating at regular intervals, your blood sugar levels (and therefore your energy levels) remain stable. So, instead of that midafternoon crash, you’ll be full of vigor through dinnertime! Eating every few hours (especially if you chew on fruits and veggies) can also help add extra nutrition that might be missing from other meals.
Snacking Isn’t Grazing
Mindless eating is often the downfall of many snackers. You may start with only a handful of your favorite crackers, only to finish the entire box, without even thinking about it. Obviously, this example isn’t the healthy snacking that can help you reach your weight loss goals.
To avoid grazing:
• Fill a small plate with your snack, and leave the kitchen. Just walk away. When your plate is empty, snack
time is over.
• Never bring the entire container with you in front of the television or computer. Enjoy your snack without
distraction and you won’t be tempted to reach for more.
• If you stand around the snack table chatting at a party, you may find yourself reaching for food when the
conversation lulls. This can often lead to an unintentional binge because you simply aren’t paying attention
to what you are eating.
• Limit yourself to a single serving.
• Plan out your snacks just like you would a meal. Is one cookie worth the calorie cost, when you could eat a plate of fresh fruit instead?
Practice Moderation
Class 4 Week 2
As with the rest of your diet, moderation is crucial when snacking. Make sure that you are adding every snack to your Nutrition Tracker, along with the larger meals you eat during the day. If you don’t keep track, you might add excess calories and fat to your diet without realizing it.
Don’t sabotage your diet with unhealthy nibbles throughout the day; stick to nourishing foods whenever possible. If you know you have a weakness for junk food, do yourself a favor and don’t purchase these items next time you are at the grocery store. Then you won’t have to fight the temptation of ice cream or potato chips when hunger pangs hit.

Class 4 Week 2
Alcohol & Weight Loss
Can You Have Both?-- By Liz Noelcke, Staff Writer
Alcohol and weight loss are enemies, but an occasional drink can have a place in a healthy lifestyle. In fact, many experts note the health benefits of consuming a single drink per day, including a reduced risk for hypertension and high blood pressure. If, however, you are exceeding one drink daily, you might be sabotaging your weight loss plans.
Alcohol is metabolized differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins that need to be slowly digested in the stomach—but not when alcohol is present. When alcohol is consumed, it gets special privileges and needs no digestion. The alcohol molecules diffuse through the stomach wall as soon as they arrive and can reach the brain and liver in minutes. This reaction is slightly slowed when there is also food in your system, but as soon as the mixed contents enter the small intestine, the alcohol grabs first place and is absorbed quickly. The alcohol then arrives at the liver for processing.
The liver places all of its attention on the alcohol. Therefore, the carbohydrates (glucose) and dietary fats are just changed into body fat, waiting to be carried away for permanent fat storage in the body.
Alcohol is a diuretic, meaning that it causes water loss and dehydration. Along with this water loss you lose
important minerals, such as magnesium, potassium, calcium and zinc. These minerals are vital to the maintenance of fluid balance, chemical reactions, and muscle contraction and relaxation.
Alcohol contains 7 calories per gram and offers NO nutritional value. It only adds empty calories to your diet.
Why not spend your calorie budget on something healthier?
Alcohol affects your body in other negative ways. Drinking might help induce sleep, but the sleep you get isn't very deep. Ultimately, as a result, you get less rest. Alcohol can also increase the amount of acid that your stomach produces, causing your stomach lining to become inflamed. Over time, excessive alcohol use can lead to serious health problems, including stomach ulcers, liver disease, and heart troubles.
Alcohol lowers your inhibitions, which is detrimental to your diet plans. Alcohol actually stimulates your
appetite. While you might be full from a comparable amount of calories from food, several drinks might not fill you up. On top of that, research shows that if you drink before or during a meal, both your inhibitions and willpower are reduced. In this state, you are more likely to overeat—especially greasy or fried foods—which can add to your waistline. To avoid this, wait to order that drink until you're done with your meal. Many foods that accompany drinking (peanuts, pretzels, chips) are salty, which can make you thirsty, encouraging you to drink even more. To avoid over drinking, sip on a glass of water in between each alcoholic beverage.
Skipping a meal to save your calories for drinks later is a bad idea. Many drinkers know they'll be having some alcohol later, whether going to a bar, party, or just kicking back at home. Knowing that drinking entails extra calories, it may be tempting to "bank" some calories by skipping a meal or two. This is a bad move. If you come to the bar hungry, you are even more likely to munch on the snacks, and drinking on an empty stomach enhances the negative effects of alcohol. If you're planning on drinking later, eat a healthy meal first. You'll feel fuller, which will stop you from overdrinking. If you are worried about a looming night out with friends, include an extra 30 minutes of exercise to balance your calories—instead of skipping a meal.
What are more important, calories or carbs? You might think that drinking liquor is more diet-friendly because it has no carbohydrates, while both wine and beer do contain carbs. But dieters need to watch calories, and liquor only has a few calories less than beer or wine. Plus, it is often mixed with other drinks, adding even more empty calories. Hard liquor contains around 100 calories per shot, so adding a mixer increases calories even more. If you are going
to mix liquor with anything, opt for a diet or club soda, instead of fruit juice or regular soda. Sweeter drinks, whether tend to have more sugar, and therefore more calories. In that respect, dry wines usually have fewer
calories than sweet wines.
Class 4 Week 2
The list below breaks down the number of calories in typical alcoholic drinks. Compare some of your favorites to make a good choice next time you decide to indulge in a serving of alcohol.
Drink Serving Size Calories
Red wine 5 oz. 100
White wine 5 oz. 100
Champagne 5 oz. 130
Light beer 12 oz. 105
Regular beer 12 oz. 140
Dark beer 12 oz. 170
Cosmopolitan 3 oz. 165
Martini 3 oz. 205
Long Island iced tea 8 oz. 400
Gin & Tonic 8 oz. 175
Rum & Soda 8 oz. 180
Margarita 8 oz. 200
Whiskey Sour 4 oz. 200
Facts on 100-Calorie Snack Packs
Do Good Things Really Come in Small Packages?
-- By Leanne Beattie, Health & Fitness Writer
Convenience foods and snacking go hand in hand. Unfortunately, many of these convenient snacks also go straight to our waistlines. When "snack packs" appeared on the market just a few years ago, dieters rejoiced! Now, they could easily count calories and enjoy their favorite snacks at the same time. In fact, the 100-calorie snack packs proved to be so popular that sales have skyrocketed to almost $200 million in under three years. But how healthy are these snacks and should we even be eating them at all? Do good things really come in small packages? Let's break down the snack pack facts.
Automatic Portion Control
Some dietitians and behavior experts believe these small 100-calorie packages are ideal for foods that we should only enjoy in limited amounts anyway, such as chips, cookies and chocolate bars. Numerous studies have shown that when a food container is larger, people will eat more. In fact, they're more likely to eat until they reach the bottom of a box or bag, without even realizing how much they’ve eaten until all the food is gone. Therefore, smaller portions sizes will help you eat less, right? Well, new research published in the Journal of Consumer Research found that smaller "snack" packages encouraged participants to eat nearly twice as much, often without hesitation, than people who ate from larger packages. The built-in portion control of snack packages may help some people curb mindlessovereating, but this theory works only when you limit yourself to one package. If you consume more than that, the benefits are lost.
Hunger Satisfaction
While the snack packs are winners for portion control and short-term satisfaction, they typically lack hungercontrolling nutrients (fiber, protein and healthy fats). This means that they won’t control your hunger for long and may lead to further snacking and higher calorie consumption over the course of the day. A handful of nuts or a piece of fruit could stave off the munchies for around the same number of calories while also providing key nutrients like fiber or healthy fats.
And despite the fact that the labels on these snack packs claim "0 grams of trans fats," many still contain
hydrogenated oil—the prime source of trans fats. Legally, manufacturers can label products as trans-fat-free if they contains less than 0.5 grams of trans fat per serving.
The Price of Convenience
While there are plenty of 100-calorie choices on the market, from chips to cookies and crackers to pudding, you'll pay a higher price for these conveniently packaged snacks. Snack pack manufacturers charge as much as three or four times the price of conventional packaged foods. For example, a box of six 100-calorie packs of chips weighs only 95 total grams but costs around $3.00. That's about the same price as a full-sized bag of chips, which contains three times as much food. More single-use packaging also means more waste from an environmental standpoint. But judging by the explosive growth of the market, many dieters are choosing to pay more in order to avoid temptation. While you could simply divvy up a bag of chips or crackers into smaller portions yourself, many people don’t want to spend the time. If you can’t control your eating when faced with the full-sized version of your favorite snack, but you can eat just one smaller-portioned bag, a 100-calorie snack pack might be worth the extra money and
help you reach your weight loss goals.


Eating for a Healthy Heart
Prevention is Key!
-- By Liz Noelcke, Staff Writer
When it comes to heart disease, prevention is your best bet. High blood pressure and hypertension put undue stress on the heart, blood vessels and other organs. A person can get excellent heart health through a variety of ways, especially through a good diet. Certain foods have been shown to be healthy for the heart. A recent study at Harvard University concluded eating just one serving of a tomato-based product can lower the risk of heart disease by up to 30%. That’s a pretty significant number. Eating fresh fruits and vegetables is good, as these foods are rich in anti-oxidants. The key here is fresh, not canned. When you buy canned, you are getting lots of sodium, which is a big factor for high blood pressure. Another way to reduce your sodium intake is using herbs and spices instead of salt. Also, eat the skin from fruits such as apples; it contains fiber. Fiber is a key ingredient for your heart. When consumed with enough frequency, this can help to lower cholesterol. Fish has the proven benefits of omega-3 oil, compared to the sometimes fattiness of red meat. Omega-3 may lower the risk of abnormal heart rhythms and reduce the cohesion of blood cells, which make them less likely to form clots and block arteries. Omega-3 seems to be particularly beneficial to people already at risk for heart disease and those who have experienced a heart attack.
Now for a few surprises. Researchers at the University of California Davis found chocolate contains flavinoids, which are chemicals that thin the blood and help prevent clotting. Cocoa also contains antioxidants that help stave off disease, and it's high in healthy monosaturated fat. As long as it’s in moderation, chocolate is good for your heart. Alcohol, long considered harmful to the liver and brain, can also be a cause of high blood pressure. But a drink a day could keep a heart attack at bay. New research suggests that having a glass of alcohol at least three days a week could lower your risk of heart attack by one-third. Red wine is the best drink to have. It protects the HDL cholesterol, which is the "good" cholesterol. Also, avoiding smoking will help reduce the risk of heart disease. Not only does smoking hurt the lungs, but it also can harden arteries. Remember, your heart is one of the most important organs in your body. Do whatever you can to keep it healthy. Class 2 Week 10
The Mega Benefits of Omega-3's
These Healthy Fats Belong in Everyone's Diet
-- By Liza Barnes, Health Educator
In a college nutrition class I took back in the 90’s, I overheard a classmate boasting to a small group about how she only ate fat-free food. Most of America was still in the clutches of the fat-free craze, and my classmate’s views weren’t at all uncommon. Dietary fat was being blamed for heart disease, obesity, diabetes, and many other impairments of health. But instinctively, I thought that banning fat was a bad idea—I just didn’t have the facts to back up my theory. Now, a decade later, research is proving my hunch—that some types of fat can actually prevent disease and improve health. The key lies in a general understanding of fats, and in knowing which fats to emphasize in your diet. The Fat Family Tree The family of fat is very complex, so to make it less confusing, picture it as a family tree. At the top, there are two different families of fat—saturated fat and unsaturated fat. Saturated fat (butter is one example) is packed with hydrogen atoms, making it solid at room temperature. Unsaturated fat (like olive oil) contains fewer hydrogen atoms, so it is liquid at room temperature. The family of unsaturated fat includes two children: monounsaturated fat and polyunsaturated fat. In the polyunsaturated fat family, you'll find omega-6 fatty acids and omega-3 fatty acids, and it is the omega-3 family that has been making headlines in the nutrition world.
3 Types of Omega-3's There are actually three types of fatty acids that are collectively referred to as omega-3's: ALA (alpha-linolenic acid), EPA (eicosapentaenoic), and DHA (docosahexaenoic acid). Besides being hard to pronounce, they are extremely important to your health. Omega-3's are "essential" fatty acids, because they are necessary for health and must be included in your diet (because the human body cannot manufacture them on its own). But what exactly are they used for, and what do they do for human health? Mega Health Benefits Extensive research indicates that omega-3 fats reduce inflammation, helping to prevent inflammatory diseases like heart disease and arthritis. In addition to warding off inflammation, omega-3’s are also essential to the brain, impacting behavior and cognitive function, and are especially necessary during fetal development. According to the University of Maryland Medical Center (UMM), omega-3’s may also:
•
Improve artery health by helping to reduce plaque buildup and blood clots in arteries that lead to the brain.
• Improve cholesterol by lowering triglycerides and elevating HDL (good cholesterol) levels. These benefits come primarily from DHA and EPA. Learn more about fats that fight cholesterol.
• Improve joint health by reducing joint tenderness and stiffness associated with arthritis and osteoarthritis.
• Improve bone health by positively impacting the body's calcium levels, reducing the incidence of bone loss.
• Improve mental health by helping to insulate nerve cells in the brain, allowing these nerve cells to better communicate with one another. People who are deficient in omega-3’s may suffer from depression, bipolar disorder, schizophrenia, eating disorders, and ADHD.
• Improve skin health by helping to alleviate symptoms related to skin disorders like acne and psoriasis.
• Improve bowel health by reducing inflammation of the bowels, helping alleviate symptoms of Crohn’s disease and ulcerative colitis.
• Improve lung health by reducing inflammation in diseases like asthma. To read more on this topic, click here.
• Improve menstrual health by reducing the pain associated with PMS and menstruation.
• Help prevent cancer. Colon, breast, and prostate cancers have all been correlated with low intakes of omega-3's Class 2 Week 10
Sources of Omega-3’s
The three different types of omega-3’s are found in specific types of foods.
•
ALA is found in foods of plant origin. The richest source of ALA is flaxseed, but it is also found in hempseed, canola oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, linseeds, walnuts, and walnut oil. Once ingested, the body converts ALA into EPA and DHA, allowing it to be more readily used by the body. However, this conversion isn't very efficient. That's why experts recommend including EPA and DHA sources in your diet as well. *Note: Flaxseed oil supplements are available in liquid and capsule form, but always consult your health care provider before taking any supplements.
•
DHA is found in seafood, algae, and coldwater fish such as salmon, sardines and albacore tuna. *Note: Fish oil supplements and vegetarian DHA supplements (containing algae) are also available in liquid and capsule form, but always consult your health care provider before taking any supplements. Only use fish oil supplements that have been certified to be free of heavy metal contaminants like mercury.
•
EPA is found in many of the same foods as DHA, including cold-water fish such as salmon, and sardines, as well as cod liver, herring, mackerel, and halibut. *Note: Fish oil and vegetarian algae supplements are also good sources of EPA, but always consult your health care provider before taking any supplements. Only use fish oil supplements that have been certified to be free of heavy metal contaminants like mercury.
Enriched eggs that contain all three types of omega-3 fatty acids are readily available these days. These eggs are enriched by adding flaxseed or algae to the hens' diets so that they produce eggs that are rich in healthy fats. According to the Flax Council, omega-3-enriched eggs provide almost half of the recommended daily level of ALA and one-quarter of the recommended daily level of EPA and DHA—the same amount that can be found in 3 ounces of fish.
Omega-3's might seem overwhelming at first. But once you understand the types and "mega" health benefits that come with them, you'll be on your way to improving your health. Now that's something to brag about!
Herbalife’s Heart health line is a great way to ensure a healthy heart!

HARNESS THE POWER OF PROTEIN!

Click here to listen to our own Dr. Luigi on harnessing the power of protein!

Week 1 5 ways to make protein benefit you!

Class 4 Week 1
5 Ways To Make Protein Benefit You
by: Lee Cummings
Imagine this... What if you could: -
􀂃
Increase the rate of your metabolism.
􀂃
Burn more stored body fat.
􀂃
Maintain more muscle mass by eating protein rich foods.
􀂃
Calculate the correct amount of protein needed for your body.
􀂃
Learn about the best food sources of protein.
As you are looking for ideas, here is proven nutrition information about how protein can benefit you.
1. Are you aware that protein increases the rate of metabolism of your body because it is Thermogenic? - because it takes more calories to process protein rich foods and nutritional supplements.
"Thermogenic" refers to the normal Thermogenesis process your body goes through in digesting and using the food you eat and the burning of calories and fat from that food. i.e. - producing energy from the food you eat.
The body requires more calories to process or digest protein than it does to digest fat or carbohydrates. Thus your metabolism is raised by consuming protein rich foods.
2. Increase the rate at which your fat cells are able to burn stored fat!
You'll probably disagree with this, however...
Soy protein also contributes to the body's ability to burn fat because as you eat more protein your metabolism is raised and it enables your body to burn stored fat instead of storing more fat. Dr. Robert Atkins - author of the Atkins diet, as well as Dr.'s Michael Eades and Mary Dan Eades - authors of the "Protein Power" books, all talk about the proven power of protein and the importance of soy protein in particular.
More about soy protein in a little bit...
3. Maintain muscle mass by eating plenty of protein rich foods. Realize that by eating more protein rich foods, you will maintain muscle mass and more muscle mass means you will:
􀂃
raise your metabolism
􀂃
burn more fat
􀂃
Class 4 Week 1
Understand that your muscle tissue needs protein to maintain itself and when your body does not get enough protein, one of the first places it will get protein is from your muscle tissue.
Let's also remember that one of the most important muscles in the body is your heart. You don't want to damage that muscle do you?
Remember, muscle is protein and protein is Thermogenic - When you do not eat enough or get enough nutrition, the body goes into a "starvation mode" and it will hang on to what it's got. That means it will hang onto fat stores as long as it can.
Since the body does not know when it will get more food or nutrition it is going to hang on to all the fat it has and begin to burn the protein found in your muscle tissue.
Eating less is not the best way to go because it starts to LOWER your metabolism and take away your ability to burn stored fat.
4. Are you feeling hungry when changing your eating habits to a more healthy lifestyle?
Maybe you are not getting enough Protein. You might be wondering just how much protein do I need?
Dr.'s recommend that you get nearly your body weight in grams of Protein. The average woman needs about 100 grams of protein every day. The average man needs about 150 grams of protein every day.
This is an average person who is moderately active. The more active you are the more protein you will need for your active lifestyle.
This is especially important if you are a person who works out several times a week. Protein and calorie intake are a concern when you are an active person who burns many calories (and potentially muscle) during a workout session.
Because it may be difficult to get enough protein without over eating, here are some suggestions to increase your protein intake while on your program.
Have you ever considered integrating a high protein meal replacement shake into your daily diet? Whether you need to lose weight or not, nearly everyone can use more nutrition and protein in their daily diet.
Another way to give your body more protein is to eat a High Protein Low Carb power bar which may have 8 - 15 grams of hunger fighting protein. These power bars always make a great snack.
Use this in combination with daily Shakes and your normal meal to get all the protein your body needs each day!
Class 4 Week 1
5. Do you know what one of the best sources of protein is? Many people say beef or meat in general.
These are great sources of protein, however are you aware that one of the best sources of protein is Soy Protein?
We won't have the time to go into all the benefits of soy protein here, however there are some important points to highlight.
Plant-based Proteins, like those found in soy, have been proven to help lower LDL (bad) cholesterol and elevate good HDL cholesterol. This contributes to less build up of bad cholesterol and helps prevent heart disease and clogged arteries.
This in turn helps prevent heart attacks and strokes. Products which contain soy protein may be able to carry the FDA approved "Heart Smart" symbol which means - "Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease".
Animal Proteins vs. Plant-based Proteins -
Animal Proteins like meat and dairy can be loaded with saturated fat and cholesterol. This type of protein can elevate the LDL (bad) Cholesterol when it remains in your diet for long periods of time.
Over the years, high LDL cholesterol in the blood combined with elevated homocysteine levels can lead to heart disease and clogged arteries. This in turn can lead to heart attacks and stroke.
So, try to replace high fat animal proteins with better cuts of meat - preferably grass fed beef and plant-based proteins like soy.
Also, replacing saturated fats with unsaturated fats like those in olive oil will help you avoid the negative health effects associated with high LDL cholesterol and saturated fats.
When you follow these 5 tips, you may find that you can give your metabolism a boost and burn more stored fat because protein is thermogenic.
And because of this fact you can maintain more of your muscle mass by burning the protein you take in from food and supplements instead of burning the protein of your muscles.
Finally you will do your body well by taking in more high quality animal based protein and especially more soy protein which is good for your heart and circulatory system.
Class 4 Week 1
Here is a quick reference chart of Herbalife products and the amount of protein and calories they supply. Use this in conjunction with your 1 or 2 meals to calculate your personal protein need for the day.
When you reach your target amount of protein per day within you calorie recommendation, you will
1. lose weight and inches
2. not be hungry
3. burn fat
4. have energy
5. feel satisfied
6. not have cravings
7. feel in control
8. be healthy
9. enjoy colorful meals
10. look good in that swim suit!
Herbalife item:

BROKEN DOWN BY SERVING SIZE, CALORIES THEN PROTEIN

Formula 1 shake 2 tbsp 90 9
Formula 3 PPP 1 tbsp 20 5
HPLC shake 2 tbsp 120 15
HPLC drink 1 packet 70 15
HPLC soup 1 packet 80 16
HPLC bar 1 bar 140 10
Soy Nuts 1 packet 130 11
Most meat and cheese items are 115-170 calories and 21-28 grams
So remember, if you are having the right amount of protein but are not losing weight, we have to adjust your calorie intake. That's why Herbalife protein sources are fun, simple and magical! So remember, if you are having the right amount of protein but are not losing weight, we have to adjust your calorie intake. That's why Herbalife protein sources are fun, simple and magical!
Calorie & Nutritional Comparison of Meats and Proteins
Numbers reflect one typically recommended serving of meat, poultry, seafood, and vegetarian protein sources (3 ounces).
NUMBERS BELOW ARE AS: CALORIES, FAT, CARBS, PROTEIN
Scallops
74.8
0.6
2
14.3
Hormel Vegetarian Chili w/Beans
83
0.3
15.4
4.8
Lobster
83.3
0.5
1.1
17.4
Cod
89.3
0.7
0
19.4
Meatless Sausage Patty
97.3
6.9
3.7
7
Canned Tuna (w/water)
98.6
0.7
0
21.7
Pot Roast
104.6
3.1
0
18.1
Red Kidney Beans (1/2 cup)
108.8
0.4
20
6.7
Chicken Breast (no skin)
110
1.2
0
23.1
Lamb Chops
112.3
4.2
0
17.4
Black Beans (1/2 cup)
113.5
0.5
20.4
7.6
Morningstar Black Bean Burger (1 patty)
114.7
0.8
15.2
11.8
Pinto Beans (1/2 cup)
117.1
0.4
21.9
7
Turkey Breast (w/skin)
126
3.5
0
22.2
Salmon
126.7
3.8
0
21.7
Beef Liver
136.9
4.2
2.9
20.7
Hot Dog (1 small, no bun)
141.8
12.8
0.8
5.4
Mussels
146.2
3.8
6.3
20.2
Whitefish
146.2
6.4
0
20.8 Veal
148.8
5.9
0
22.4
Buffalo Wings * (3)
152
9
1.5
16.4
Ham
155
9
2.6
14.9
Canned Tuna (w/oil)
168.3
7
0
24.8
Pork Chops
169.2
7.7
0
23.4
Sirloin Steak
171.7
6.8
0
25.8
Chicken Breast (w/ skin)
172
9.3
0
20.9
Bacon (5 slices)
182.4
15.6
0.2
9.6
Tofu, Firm
182.7
11
5.4
19.9
Breaded Catfish *
195
11.3
6.8
15.3
Tenderloin
227.1
17.9
0
15.3
Ground Turkey
235
13.2
0
27.4
Chicken Tenders *
253
16
15
12
Bratwurst
256
22
1.8
12
Ground Beef
263.7
22.6
0
14.1
Bologna
266
24.3
0.7
10.2
Fish Sticks
272
12.2
23.8
15.7
Babyback Ribs
314.5
25.1
0
20.6
Italian Sausage
346
31.3
0.7
14.3 Class 4 Week 1
Class 4 Week 1
#1 Water Helps Keep Fat Away
W
ater is a key part of any weight loss program. It is very necessary for helping the body remove fat and for general overall health. The following are some of the things that water will help the body with:
•
Supresses appetite.
•
Assists the body in metabolizing stored fat, because your liver is overloaded when your kidneys don't get enough water. Your liver metabolizes fat and it can't do that at 100% if it is doing the kidney's job.
•
Reduces fat deposits in the body.
•
Relieves fluid retention problems. If you don't give your body water, it will hold it so as not to lose it.
•
Reduces sodium buildup in the body.
•
Helps to maintain proper muscle tone.
•
Rids the body of waste and toxins.
• Relieves constipation.
T
ips on water intake:
•
Take your weight, divide it by 2, and that's how many ounces of water you should be drinking daily. But at least drink a minimum of 64 ounces per day (2 quarts). Here are examples--if your...
•
Weight is 200, drink 100 ounces (8, 12-ounce glasses)
•
Weight is 250, drink 125 ounces (10.5, 12-ounce glasses)
•
Weight is 300, drink 150 ounces (12.5, 12-ounce glasses)
•
Weight is 400, drink 200 ounces (17, 12-ounce glasses)
•
Drink an additional 8 ounces per day for every 25 pounds overweight.
•
It is better to drink the water cold, as it is absorbed quicker and may burn more calories.
• Drink clean water, bottled or filtered.
WARNING: Drinking DIET soda can, over time make you gain weight. Avoid it and replace it with WATER. Did you know it takes 32oz. of water to flush just one 8oz glass of soda! Just quitting drinking all types of soda and replacing it with WATER alone will make you lose weight.
D
ID YOU KNOW THAT WATER may relieve some common ailments such as:
•
Lower back pain
•
Chronic fatigue syndrome
•
Diabetes
•
Headaches
•
Asthma
•
Allergies
•
Colitis
•
Rheumatoid arthritis
•
Depression
•
High blood pressure
•
High blood cholesterol
•
Alcohol dependency
•
Neck pain
• And more?
There is nothing like good clean water!!
The Secret to Weight Loss Stop worrying about food and start sipping smarter
The biggest myth about weight gain is that the culprit is too much food. The truth is, dieting won't make a dent unless you stop sipping sugary drinks. In the years since we turned off the water tap in favor of juice, soda, and sports drinks, more people are overweight, and the instances of insulin resistance and diabetes have skyrocketed. And it's no wonder: A few sweet drinks can amount to an entire day's worth of calories—and some contain as much sugar as (gulp) 15 Twinkies. The first step in losing your I-don't-drink-water weight is realizing that just because it comes from a straw, doesn't mean it's harmless. When you're thirsty, water is king, but a low-cal sports drink holds a close second like Herbalife’s H3O.

WELCOME TO THE SEPTEMBER CHALLENGE 2013!

THE SEPTEMBER CHALLENGE IS DESIGNED TO HELP THE SUMMER BBQ POUNDS "FALL" OFF BEFORE THE HOLIDAY!  :)

LAST NIGHT WE HAD A  NICE TURNOUT TO KICK OFF THIS BRAN

D NEW CHALLENGE!  THE HOMEWORK IS TO BRING 3 NEW PEOPLE WITH YOU FOR NEXT WEEK!  LET'S PACK THIS ROOM AND HELP MORE PEOPLE LEARN THE TOOLS THEY NEED FOR A NEW HEALTHY LIFESTYLE!

THANKS A BILLION TO EVERYONE WHO HELPED OUT AND WE ARE SO EAGER TO SEE WHAT THIS NEW GROUP WILL DO!

IF YOU HAVE ANY QUESTIONS, EMAIL/CALL YOUR COACH OR MYSELF:  ANGELA 517-270-2853 or EMAIL AT WELL4LIFE@LIVE.COM

HOPE TO SEE LESS OF YOU MONDAY!