The post What Can You Achieve in 28 Days? – USANA 28 Day RESET appeared first on Usana Health Sciences Organization.
]]>The 28-Day Program creates a supportive environment where change can happen. Your strong leadership will make all the difference for the people in your program—and for your business. Success comes from hard work and a focus on helping others by providing support, encouragement and enthusiasm.
What Do You Need to Do Before the Program Begins?
- Prepare Your Kitchen
Getting your kitchen and pantry stocked with the essentials for a healthier diet can put you in the right mindset for a 28-Day Program and prepare you for cravings between meals. Dump the unhealthy stuff, such as prepackaged foods, biscuits and sweets. Create a shopping list, and then stock up on healthy foods and snacks.
- Prepare Your Meals
Meal prep is a great strategy for healthy eating success. Plan a week’s worth of healthy meals on the weekend. Think basics like grilled chicken, quinoa, fresh fruits and veggies, and Greek yogurt. Shop for the items you’ll need over the weekend, and be ready for the week ahead.
- Plan Out Your Fitness
Productivity studies have shown that things written on an actual calendar—either a paper calendar or planner or in a phone are far more likely to be completed, no matter how busy you are. Make sure exercise is on your calendar. Find a time and schedule it, even if you wake up early, run during lunch or take a walk after dinner. Plan what you want to do (cycle, lift weights, Pilates, etc.) and commit to it.
- Find Ways to De-Stress
Stress goes beyond mental and physical fatigue. Unchecked, it can contribute to many health problems, even if you don’t realise it. Understand your triggers by asking yourself why you feel overwhelmed—try to be specific. Find your own way of relaxing (reading, talking on the phone, meditating, yoga, etc.) and make relaxation a priority.
- Get Ready for The 28-Day Program to Begin
The few days before you get started is the best time for some last-minute motivation to get everyone excited. Make sure you have your kitchen and meals set, enter your exercise plan in your calendar and consider ways to de-stress.
Are you Ready?
28-Day RESET Transformation Pack – Available Now!
Take advantage of this limited-time offer and dedicate 28 days to a healthier you, to get on the right track to a healthy body and business prosperity!
The 28-Day RESET
Transformation Pack includes two types of nutrients, macronutrients and micronutrients, to keep the body functioning. These are crucial in order to maintain energy levels, metabolism, cellular function, and physical and mental wellbeing.
Our bodies are complicated, and they have a lot of nutritional needs in order to survive and function. The composition of our diet is essential to meeting these needs so it’s important to understand the two different types of nutrients.
What Are Micronutrients & Macronutrients?
Micronutrients
Micronutrients include vitamins and minerals. These nutrients are essential for the proper functioning of every system in the body and are vital for good health.
Macronutrients
Macronutrients include carbohydrates, fats and proteins. A proper balance of these three macronutrients is key to providing your body with the energy and building blocks it needs so you can enjoy an active, healthy lifestyle.
In addition to eating one or two low-GI meals per day with fruits and vegetables, boost your macronutrient intake with a nutritionally balanced Nutrimeal meal replacement drink that provides a healthy ratio of carbohydrate, protein and beneficial fats.
The 28-Day RESET Transformation Pack Includes
1 x CellSentials®
1 x USANA Probiotic (1 box)
1 x Nutrimeal Drink Mix, Wild Strawberry
1 x Nutrimeal Drink Mix, French Vanilla
1 x Nutrimeal Drink Mix, Dutch Chocolate
1 x Nutrimeal Bulk Pouches (30 pack), Dutch Chocolate
CellSentials
The CellSentials are a combination of two products – Vita-Antioxidant and Core Minerals. Formulated with InCelligence® Technology, it provides a comprehensive spectrum of the necessary vitamins and minerals adults need every day for optimal health and energy levels.
USANA Probiotic
This blends two strains of probiotic bacteria that have been clinically proven to survive transit through the acidic environment of the stomach, and promote a natural balance of beneficial microflora in the gut, eliminating stomach upset caused by a change in your diet.
Nutrimeal
This is a low-GI formulated meal replacement drink and a quality source of protein, carbohydrates, dietary fibre and many micronutrients. Nutrimeal has been formulated with a low-GI of 25, to help reduce carbohydrate cravings and deliver sustained energy throughout the day.
Enjoy The Journey to Better Health.
Be sure to share your success! #USANAreset
Click here to download your FREE 28 Day Healthy Food Guide!
Vitamin supplements should not replace a balanced diet. Always read the labels. Use only as directed.
The RESET Program lowers your daily caloric intake and recommends moderate exercise for best results. Results will vary.
It is suggested that you take these products to your physician and secure their advice if you intend to change your diet, begin an exercise program, are pregnant or lactating, have allergies, are taking medications, or are under the care of a physician.
Children under the age of 18 should not participate in the RESET Program, except on the advice of their physician and/or dietician. The RESET program is not intended to diagnose, treat, cure, or prevent any disease.
As with any health or fitness program, a sensible eating plan and regular exercise are required to achieve long-term results. Results will vary.
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]]>Begin your journey to maintaining a healthy weight with USANA’s 5-Day RESET Jump Start program, designed to help you reset your unhealthy lifestyle habits. Our pack includes high-quality nutritional supplements and delicious foods, to help keep you on track with cutting calories and jumpstarting healthy living habits.
- Curb your cravings
- Manage your weight
- Develop healthy habits you can continue long term
5-Day Reset Jump Start Kit Includes
- Nutrimeal
USANA Nutrimeal is formulated with the right ratio of complete proteins, beneficial fats, fibre and carbohydrates. It is a certified low-GI meal replacement to help you maintain your energy levels.
- USANA Probiotic
This blends two strains of probiotic bacteria that have been clinically proven to survive transit through the acidic environment of the stomach, and promote a natural balance of beneficial microflora in the gut, eliminating stomach upset caused by a change in your diet.
- HealthPak
USANA HealthPak helps ensure you get the optimal amounts of important micronutrients. It includes CellSentials® (Vita-Antioxidant, Core Minerals), MagneCal D and CellSentials Booster, which is made exclusively with the science of InCelligence.
- Program guide and tracking card
Follow these simple guidelines for the next five days to feel the difference a healthy lifestyle can make.
Every day, simply replace three meals with Nutrimeal shakes, take your HealthPak and USANA Probiotic supplements, and eat wholefood snacks. The USANA products included in the 5-Day RESET Jump Start Kit provide approximately 24 grams of dietary fibre per day. (This does not include potential fibre intake from additional fruits and vegetables.) If this number seems high, remember that fibre is a crucial part of a healthy diet, and a high intake of dietary fibre has many health-related benefits. In addition, dietary fibre promotes satiety, which is especially important while dieting. We do recommend drinking 8-10 glasses of water each day to help transport nutrients and support digestion.
Exercise During The 5-Day Reset Jump Start Program
Regular exercise is a critical part of a healthy lifestyle, including promoting healthy weight and reducing chronic disease risk. However, the physical activity levels of many people in Australia, New Zealand and around the world, are less than the optimal level recommend. The World Health Organisation attributes the trend toward physical inactivity in part to insufficient participation in physical activity during leisure time (recognised globally as participating in less than 30 minutes of moderate intensity physical activity on most days of the week) 1. Regular exercise and an active lifestyle provides numerous health benefits both physically and mentally. If you are not already participating in an exercise regimen, we recommend starting gradually – for example, by taking a 30-minute walk during each day of the RESET program.
Additional Information
- Women should strive for 200–250 calories per snack.
- Men should strive for 300–400 calories per snack.
- Always take your supplements with food.
- Drink two litres of water each day.
- Commit to 30 minutes of low-impact exercise each day.
- Incorporate an 8pm eating cutoff time.
- Aim for seven to nine hours of sleep each night.
- Make additional healthy snacks as needed-focus on veggies as a first choice.
- PM HealthPak may also be taken with dinner, if preferred.
You are on your way to resetting your body, your health and your life. Make sure you get your friends and family involved in supporting you as you work toward your goals.
Ready, Set, Reset! Enjoy the journey to better health!
Be sure to share your success! #USANAreset
Read more about Reset:
The 5-Day RESET Jump Start Program lowers your daily caloric intake and recommends moderate exercise for best results. Results will vary. It is suggested that you take these products to your physician and secure their advice if you intend to change your diet, begin an exercise program, are pregnant or lactating, have allergies, are taking medications, or are under the care of a physician. Children under the age of 18 should not participate in the 5-Day RESET Jump Start Program, except on the advice of their physician and/or dietician. The RESET program is not intended to diagnose, treat, cure, or prevent any disease. As with any health or fitness program, a sensible eating plan and regular exercise are required to achieve long-term results. Results will vary.
Reference:
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]]>The post 8 Tips to Rock Your Bikini (or Board Shorts) in Summer appeared first on Usana Health Sciences Organization.
]]>1. Eat Regular Nutritious Meals
If you’re having nutritious and reasonably portioned meals, you’re on the right track to fuel your body to perform it’s best AND look it’s best!
“Eat more frequently, make healthy eating choices and control your portions”, says Melissa Stevens, MS, RD, LD, Nutrition Program Coordinator for Preventive Cardiology and Rehabilitation at the Cleveland Clinic Heart Center.
Skip the junk food, and instead prep healthy snacks such as legumes, nuts, or yoghurt for when you get peckish! You know what mum always said, make sure you eat your fruit and veges!
2. Plan Meals in Advance
If you always have your next meal with you, it’ll help you resist temptation to eat something unhealthy. Keep your favourite healthy snacks handy, such as Nutrimeal, so you’re ready to eat whenever hunger strikes.
3. Prepare Most Meals at Home
When you prepare meals at home, you have control over what is going into your food. When you eat out, you don’t really know what you’re getting, plus portion sizes tend to be double the amount necessary.
A great tip for when you do dine out, is to place half of your meal in a “to-go” bag so you aren’t eating a massive portion.
4. Drink Plenty of Water
There are so many reasons to stay hydrated, and it can even help you achieve your weight goals! Drinking water increases the amount of calories you burn, which is known as resting energy expenditure.
5. Burn More Calories Than You Take In
Running after your bikini body goals like
Hit the gym, walk the dog, do Zumba with your bestie. The more you move, the more you’re going to burn!
Plus, be conscious of how much sugar you’re consuming. Even though the label may say it’s ‘healthy’, it may not actually be.
6. Save Wine for The Weekend
If you love your wine (beer, or your pick of poison), save it for the weekend. You can drink it as part of your ‘cheat’ meal. When you’re having a sneaky wine most nights, it tends to add up. Wine has a lot of calories, so be sure to drink in moderation, especially if you’re trying to lose weight.
7. Build Those Muscles
Make sure you’re getting cardio in, but don’t forget about strength training! While cardio is important for weight loss, as you build muscle, you’ll burn calories faster! Muscle burns calories, even at rest. Time to join the lads at the bench press. Plus, you want to be that toned bikini babe at the beach this summer, right?
8. The Best Time to Work Out
So you might have heard it’s best to work out in the morning on an empty stomach, or night time, or 1am (just kidding). There are some great reasons to work out in the morning, but a workout is better than no workout. If you struggle to wake up early in the morning and love an evening workout, do it! If you can think of nothing worse than finishing work and having to head to the gym, then morning it is! Maybe you even like going in your lunch break. Whatever you enjoy most, and gets you moving is the right time for YOU!
Oh, and how could I forget the most important tip of all. No matter what size or shape you are this summer, remember you look smokin’.
Written by Monique Sparks
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]]>The post Is Alcohol the Culprit Behind Your Weight Gain? appeared first on Usana Health Sciences Organization.
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Alcohol and Weight Loss
Many of us enjoy a drink or two. But when you’re trying to lose weight, you may find that it’s best if you lay off it completely – or stick to just one drink per day.
That’s because alcohol is loaded with calories. At seven calories per gram, it’s second only to fat (which provides nine calories per gram).
Plus, when you add in the mixers/juices, the calorie load rises even higher. Another reason that alcohol can crank up the kilos is that it’s easy to drink a lot of it without it affecting your body’s satiety system. So, the calories can pile up and up. Then, the dehydrating effects of alcohol increase your blood pressure and slow down your metabolism. But, where your weight is concerned, there’s even more bad news…
When your body detects alcohol, it responds to the introduction of what is essentially a toxin by switching from fat metabolism in order to focus on getting rid of alcohol from your body. So instead of breaking down fats, not just the fats you’ve just eaten but the fats in your body, it concentrates on ridding itself of alcohol.
Putting the brakes on fat breakdown
One small study published in the American Journal of Clinical Nutrition involved eight men who drank two units of vodka and sugar-free lemonade. Each drink contained just under 90 calories. Fat metabolism was measured before and after drinking and then for several hours afterwards. Results showed that fat oxidation in the whole body (a measure of how much fat the body is burning) dropped by a massive 73 per cent!
Incoming fat… So, while your body puts the brakes on breaking down fats that are already in your system, alcohol is also notorious for weakening your willpower especially for fatty, salty snacks (kebab anyone?). The slowed-down fat metabolism combined with incoming fat means that it’s easy to store fat in your body and in particular, around your liver and centrally around your body. Hence the infamous beer belly.
Beer belly AKA central obesity
This kind of central obesity or apple shape raises your risk for raised blood fats, hypertension, cardiovascular disease and developing Type 2 diabetes. Studies suggest that people eat food containing around 20% more calories than normal whilst drinking alcohol either because it interferes with your body’s ability to feel full or perhaps due to sheer will power weakening effects. The kind of fat around your middle is also metabolically active – it is located deep inside your body and is wrapped around your internal organs. Plus, this type of fat may hinder the work of your pancreas (which secretes insulin) and liver (which detoxifies and cleans your body).
Are you a weekend binger?
And, if you’re one of those people who is careful with alcoholic drinks during the week but lets it all happen on the weekend, you could be downing thousands of calories without knowing about it! That cheeky glass of wine after work which turns into a couple and the drinks with dinner can add up! Unless you add up exactly what you drink (and eat) into a journal, you won’t have an accurate idea of what you’re consuming (try easydietdiary.com or myfitnesspal.com).
Seeing the calorie counts linked with drinks (just as more and more restaurants are doing for foods) – and the exercise that you’d have to do to work them off – may help to make us more aware.
Tips on controlling alcohol intake:
- Alternate sugar-free soft drinks or water with an alcoholic one
- Go for light versions where possible
- Water down wine with sparkling water or diet lemonade for a refreshing spritzer
- Never eat without having food in your stomach
- Keep water available to quench your thirst while you drink alcoholic drinks.
A standard drink explained
1 standard drink = 10g alcohol which is equivalent to:
- 100ml of table wine
- 30ml of spirits
- 250ml of beer
But one drink isn’t always just one drink!
- An average restaurant serve of wine of 180ml 12% Alc./Vol = 1.8 drinks
- A 375ml can of full strength beer 4.9%Alc./Vol = 1.5 drinks
- A 375ml can of pre-mix spirits 5%Alc./Vol = 1.5 drinks Check the label to find out how many standard drinks in your serve.
Are you changing your attitude towards alcohol?
Women in particular should pay more attention to alcohol consumption because women are generally smaller than men and naturally have a smaller liver which doesn’t process and detoxify alcohol to the same extent.
Once you’re at your healthy weight range, go ahead and treat yourself every so often. But try not to overdo it.
While it’s all good fun to go and have some beers with your mates, just remember that alcohol could be the culprit behind not achieving your weight goals. I’m sure we’re all aware that it’s just not that great for our overall health. Que flash back to that really bad hang over. So, just remember everything in moderation! Hope you all have a great weekend!
Cheers!
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]]>The post A FAT THAT DOESN’T MAKE YOU FAT appeared first on Usana Health Sciences Organization.
]]>This is why USANA’s MySmartBars are a great way to get the nutrition you need. These delicious foods contain coconut oil, an excellent source of naturally occurring saturated fats, and contain a beneficial balance of other macronutrients to fuel your body and leave you feeling satisfied.
Coconut Oil: MySmart Choice!
Not all fats are created equal. Coconut oil is primarily made up of medium-chain triacylglycerols (MCTs). These types of fatty acids are processed differently by the body than its cousin the long-chain triacylglycerols (LCTs), which are found primarily in animal foods (saturated fat). Coconut oil doesn’t seem to raise your cholesterol and is more likely to be burned as energy than stored as blubber. Why? Because MCTs are oxidised to a greater degree and more efficiently than are LCTs, and have less of an opportunity for deposition into adipose (fatty) tissue.
A fat that doesn’t make you fat. Consumption of MCT’s from coconut oil has been shown to increase metabolism through an increase in thermogenesis. Thermogenesis is the body’s ability to produce heat which therefore allows the body to utilise more energy.
Coconut oil can be used as a tool in weight reduction. An increase in metabolism and energy utilisation means the body burns more fuel, ie. fat. This demonstrates coconut oil’s utility as a novel weight reduction tool. A study of 30 men in the journal Pharmacology found that just 2 tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of a month.
Coconut oil keeps you fuller for longer. Feeling full is another benefit of consuming coconut oil, this also adds to the oil’s ability to help reduce weight.
How to get more coconut oil into your diet
Besides eating our MySmartBars, there are heaps of ways you can use coconut oil. Try adding it your coffees, salad dressing and use it when baking. At roughly 117 calories per tablespoon, coconut oil is a near identical caloric swap for olive oil. It also has a high smoke point makes coconut oil great for just about every dish, from eggs to stir-frys.
It’s a fat that can help you lose weight, get a smaller waist line, plus it keeps you fuller for longer. What more could you want!
References:
Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil Marie-Pierre St-Onge and Aubrey Bosarge Am J Clin Nutr. 2008 Mar; 87(3): 621–626. Effects of Margarine Containing Medium-chain Triacylglycerols on Body Fat Reduction in Humans Naohisa Nosaka, Hideaki Maki, Yoshie Suzuki, Hirofumi Haruna, Atsushi Ohara, Michio Kasai, Hiroaki Tsuji, Toshiaki Aoyama, Mitsuko Okazaki, Osamu Igarashi and Kazuo Kondo Journal of Atherosclerosis and Thrombosis Vol. 10 (2003) No. 5 P 290-298 Thermic effect of medium-chain and long-chain triglycerides in man.Seaton TB, Welle SL, Warenko MK, Campbell RG. Am J Clin Nutr November 1986 vol. 44 no. 5 630-634 Thermogenesis in humans during overfeeding with medium-chain triglycerides. Physiological effects of medium-chain triglycerides: potential agents in the prevention of obesity. St-Onge MP1, Jones PJ. J Nutr. 2002 Mar;132(3):329-32. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. St-Onge MP Bosarge A. Am J Clin Nutr. 2008 Mar;87(3):621-6. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Assunção ML, Ferreira HS, dos Santos AF, Cabral CR Jr, Florêncio TM. Lipids. 2009 Jul;44(7):593-601. doi: 10.1007/s11745-009-3306-6. Epub 2009 May 13 An Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin Coconut Oil in Reducing Visceral Adiposity Kai Ming Liau, Yeong Yeh Lee, Chee Keong Chen, and Aida Hanum G. Rasool ISRN Pharmacol. 2011; 2011: 949686. doi: 10.5402/2011/949686 Covert manipulation of the ratio of medium- to long-chain triglycerides in isoenergetically dense diets: effect on food intake in ad libitum feeding men. Stubbs RJ, Harbron CG. Int J Obes Relat Metab Disord. 1996 May;20(5):435-44. Substrate oxidation and control of food intake in men after a fat-substitute meal compared with meals supplemented with an isoenergetic load of carbohydrate, long-chain triacylglycerols, or medium-chain triacylglycerols. Van Wymelbeke V, Louis-Sylvestre J, Fantino M. Am J Clin Nutr. 2001 Nov;74(5):620-30. Influence of medium-chain and long-chain triacylglycerols on the control of food intake in men. Van Wymelbeke V, Himaya A, Louis-Sylvestre J, Fantino M. Am J Clin Nutr. 1998 Aug;68(2):226-34. Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. St-Onge MP, Mayrsohn B, O’Keeffe M, Kissileff HR, Choudhury AR, Laferrère B. Eur J Clin Nutr. 2014 Oct;68(10):1134-40. doi: 10.1038/ejcn.2014.145. Epub 2014 Jul 30. http://www.eatthis.com/10-daily-habits-blast-belly-fat http://www.doctoroz.com/gallery/99-amazing-uses-coconut-oil
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]]>Aiming for around 30 minutes of moderate activity on most days of the week, or 150 minutes of moderate activity over five or more sessions each week, is recommended for good health. Aerobic or cardiovascular exercise helps to protect your heart and improve endurance, build fitness, strength and stamina. Strength training (working with weights) tones and builds muscle for a lean and shapely figure. Getting both types of exercise is ideal – it will burn calories and help you manage your weight. It can also lift your mood so you’re more focussed than ever to get into a healthy, happy weight.
Get active – for your mind, body and wellbeing!
But, according to the Australian Institute of Health and Welfare, most of us are not moving as much as we should. More than seven out of ten of us don’t exercise enough. Here are just some of the reasons that you should move more!
Exercising regularly helps to:
1. Blast calories
You gain weight when you consume more calories than you use. Exercise is vital if you want to get lean and stay that way. But beware – unless your exercise is really intensive and you exercise for long enough, you may not be burning off as much as you think. For example, if you weigh around 60kg and you eat a 50g chocolate bar (270 calories) you’ll need to cycle at moderate pace for 35 minutes or walk for over an hour to burn it off! So, as well as burning off calories, thinking about what how much exercise you do and all those snacks and eats will help you to be more conscious about what you’re doing – and not be a distracted dieter!
2. Boost circulation
As you exercise, chemicals in working muscles produce substances that leave the muscle cells. These chemicals cause tiny capillaries (blood vessels) to dilate (widen) and this boosts blood flow which in turn brings more nourishing oxygen-rich blood to your working muscles. Better circulation helps to nourish your internal organs and skin cells, too, so you look better, too!
3. Support the muscles that support your joints
Regular exercise may help to slow down and even prevent problems with your muscles, joints and bones. Regular exercise helps to build and maintain strength and flexibility – important at every stage of life but especially as you get older.
4. Get in shape
Muscle and fat are two entirely different tissues and you can’t replace one with the other. But you can build muscle and reduce body fat with weight training and strengthening exercises.
Muscle burns more calories than fat because it is metabolically active i.e. it needs more fuel to exist rather than fat which is a storage material. Your body uses up fat stores when you exercise and build muscle. And, more muscle means more calories burned daily.
So, for every half a kilo of muscle you put on, you’ll automatically burn an extra 22 to 36 calories daily and you’ll have a sleeker, more shapelier shape.
Muscle and fat take up a different amount of space in your body, too. Take a look at 2.5kg of fat and 2.5kg muscle – when you have more fat, you can see clearly why you’ll have more wobbly bits!
You can target your problem areas – fat from around the exercising muscle is used for energy so you can firm up trouble areas. So if it’s your tummy that’s causing trouble, learn exercises that target your core.
Aim for strengthening exercises like weights at least twice per week for up to 30 minutes to slowly build up your body’s muscle. Oh and if you’re a woman, don’t worry that you’ll get too muscular by weight training – women don’t have enough testosterone to build as much muscle as men.
2.5kg of fat takes up much more space than 2.5kg of muscle
5. Perfect your posture, balance and coordination
Your posture is the way various parts of your body align in relation to one another. Good posture can help to prevent fatigue, headaches, eye strain, and chronic muscular tension. Getting your posture right can also help to boost circulation and even aid digestion. It might also help you sleep more soundly.
For good balance and coordination, you have to be able to control a number of muscles in order to prevent falling over. So, building your muscle strength leads to better balance and may even help to prevent injuries as with age.
6. Feel good about yourself!
According to the Black Dog Institute: ‘Numerous studies have shown that people who exercise regularly experience fewer symptoms of depression and anxiety than those who do not exercise regularly’. Also, ‘Several trials have shown that regular exercise of moderate intensity can be an effective treatment by itself for mild-to-moderate depression.’ That’s because exercise boosts the release of endorphins, the body’s natural painkillers and feel-good chemicals which in turn helps to boost your mood . And as regular exercise helps to tone and shape your body, you’ll have more reasons to feel good about yourself!
Aim for at least 30 minutes of moderate-intensity exercise on most days. Weight bearing exercise boosts your bone health as well as training your heart and lungs to be stronger. Swimming is an excellent low-impact exercise if you have a lot to lose or have stiff joints.
Include three sessions of strength training. The ultimate in sculpting your body, this flab fighter builds muscle and burns fat so you have a sculpted, leaner look. Plus, the more muscle you have, the faster your metabolism – i.e. the faster you burn calories.
So go on, get moving!
By Ravinder Lilly
USANA ANZ Writer and Dietitian
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| Ready to commit to better health? |
By Ravinder Lilly
USANA ANZ Writer and Dietitian
Thinking positively about something really might make it happen, psychologists say. So, if you’re thinking about committing to the RESET Challenge, read on!
Anticipating something that you want appears to gear up circuits in the brain, which if you encourage by keeping your goals at the top of your consciousness, can help you achieve your intentions.
Psychologists Maryanne Garry and Robert Michael from New Zealand’s Victoria University worked with Harvard University’s Irving Kirsch to determine the effects of positive thinking. Pooling their research and knowledge, they found that anticipating something positive can be as powerful as the power of suggestion established by a skilled hypnotist.
Dr Garry says: ‘Once we anticipate a specific outcome will occur our subsequent thoughts and behaviours will actually help to bring that outcome to fruition.’ Speaking about their ongoing research, Dr Garry added: ‘We realised that the effects of suggestion are wider and often more surprising than many people might otherwise think.’
It can’t do the work for you, but the effects of suggestion are extremely powerful – they really can change behaviours and even outcomes. ‘If we can harness the power of suggestion, we can improve people’s lives,’ ends Dr Garry.
So, are you ready to anticipate something good?
1. Think about it. Are you making a change because you want to achieve it for yourself? Or are you making the change because others think you should do it? If you want better health for yourself, a more positive outlook and success that lasts, your changes have to come from you – not from someone else. After all, you’re the one that has to make the changes and you have to be accountable to you. So, if you’re thinking about changes because someone wants you to make them, you’re less likely to succeed. A positive outlook and the kind of determination to change that comes from you and is set by you, for you, will help you succeed.
2. Decide what you want to improve. It doesn’t have to be about your weight – you might want to detox your body for a few days. Or take up regular exercise. Or eat more low Glycaemic Index (GI), high fibre foods. Or eat one extra portion of fruit or veggies daily. Or, cut out alcohol and/or cigarettes. Or, you may have more than one goal in mind. Whatever you’re aiming for, write down your goals on sticky notes and place them around your home, near your computer and in your car. Look at them regularly and think about how you’ll feel when you achieve them.
3. Make the commitment(s). If it was easy, there would be no need for this whole process. Understand that a commitment takes dedication and work. Be prepared to put in the effort – you really are worth it!
4. Break up your goals into smaller goals. If your goals are achievable, you’re more likely to stick with them and make them into lifestyle changes that last. So, if your aim is weight-loss and you want to lose 5kg, aim to lose half to one kg per week.
5. Remind yourself that there are no quick fixes. If you want results, change your mindset and constantly remind yourself why you want to change – remember those sticky notes?
6. Mark your progress. A food diary is an excellent way to chart your progress, your feelings and your success. Try taking a weekly photograph of yourself and weigh yourself just once a week. Fluctuations in weight are normal and natural so weighing yourself more often can leave you feeling low. Slow and steady is the way to go!
7. Reward yourself. Life should be about celebration so when you get to your mini goals, allow yourself to feel the satisfaction. Have a relaxing massage or a scented bath, take a short trip or get a smart new haircut. Congratulate yourself on being a step closer to a healthier new you!
8. Expect hurdles. There are going to be some ups and downs – after all, you’re only human! The most important thing is to see the bigger picture – the picture of better health. So if you fall (and you are bound to!) pick yourself up, dust yourself off and get going! You’ll only fail if you stop trying!
9. Don’t expect motivation to be high all the time. There will be days when your motivation is low – expect it! Keep the reasons that you started on this journey top of mind. And, if you need a day or two out of the program, do that too. But talk with your friends, your family and your RESET buddies. Remember why you started your journey, reappraise, revalue and let’s get going!
10. Get some help. That’s what your RESET team and we at USANA Headquarters are here to do. So if you have questions, if you want to share your feelings, celebrate success and even mark the bumps along the way, let us know. We’re committed to helping you achieve success at every stage.
If you choose to join the RESET Challenge opt in via USANAtoday. Best of luck, enjoy the journey with your buddies and here’s to the best and healthiest year of your life so far!
When: Thursday, 9 January 2014
RESET Challenge: Start the New Year off Right
Special Guest Speaker: Dr Mehmet Oz, Co-Founder of HealthCorps®
Time: 1:00 p.m. AEDT / 3.00pm NZT
Registration: https://attendee.gotowebinar.com/register/4980556030339331842
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]]>The post USANA Reset Challenge: Lisa’s story appeared first on Usana Health Sciences Organization.
]]> Challenge was announced and I opted in!’ says Lisa.
Shakes are ideal – so convenient to pack and go, and I know that I am getting a balanced nutritious low GI meal,’ says Lisa.Lisa kept her motivation strong by keeping a weight, body measurement and food diary. She submitted and tracked her weight-loss progress on the RESET Challenge website to maintain her motivation.
Workforce inspiration
‘My friends and work colleagues commented on my weight-loss which encouraged me even more. I achieved my target weight of 86kg in week 11 of the RESET Challenge and decided to set a new target weight of 83kg. The last week of the RESET Challenge was tough, as I was working late most nights organising a Diploma in Paediatrics workshop.
On the final day of the RESET Challenge, I stepped onto the scales weighing in at 83kg. I was so thrilled that I reached my target weight!’
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| Ready to make big changes |
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| Shaplier, happier and well on her way! |
So what about the future?
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