12 Week Weight Loss Clinic Testimonial

The following is a testimonial from a participant in my 12 Week Weight Loss Clinic at Center Stage Cheer and Dance in Knoxville during the spring session in 2013 who lost 22 pounds during the program. Thank you Carolyn for your kind words.

My favorite quote from the survey I gave to Carolyn.

"I feel better than I have in a very long time. On all levels (physically, mentally, emotionally.)"

Exercise

"Jillian emphasized the importance of movement and weights for a lifestyle change. I felt guilty at first to take time to walk or work out. But the more I did, the better I felt. Activity fit very well into my routine once I allowed it to."

Diet

"Before this program, I would grab something very quickly to get through a couple of days. Although I “thought” I was making good food choices, I wasn’t. With Jillian’s coaching, I learned to read the label and ask myself how this food would affect my body."

Price 

"For me, $20.00 a week was a sacrifice. But it was worth it. I made a commitment to myself to make sure this happened. No regrets."

What techniques were especially helpful?

"Jillian’s coaching style. She is very knowledgeable. She teaches on our level."


What information did you learn that was most helpful?

"Portion sizes, need for protein, fiber and carbs. Importance of building muscle. The benefits of detoxing. Making a habit of thinking about what I was eating. Asking myself if the food was good for me is now a normal thing. The thought automatically pops in my head."

Would you recommend this program to a friend?

"Yes!"

Was Jillian easy to work with?

"Yes, very much so."

Was Jillian available for questions or comments after hours?

"Yes."

Results

"I am satisfied with the results. I lost 22 pounds in 12 weeks. I feel better than I have in a really long time. On all levels (physically, mentally, emotionally.) I also learned that I was worth taking care of myself. I always felt guilty of spending time and money on myself. I did not feel I was worth the effort. Before the program, if a parking space was available at a store, church or anywhere, I would not park in it. I felt I did not deserve such convenience. Now I park there if I choose. I find myself choosing to park farther away for the enjoyment of the walk. I think I will be able to maintain my weight loss."

Were your results realistic?

"Yes. I am losing a safe amount weekly. I realize losing 1 to 2 pounds a week is the best way to keep losing and maintain my weight loss. Due to a compromised immune system, I was unable to lose more than 5 pounds before this program. Then, I would quickly gain it back. This program has taught me so much. I am so glad I joined and stayed with it. I will miss seeing Jillian weekly."

Motivated to Change~Social

In many aspects of life I have found that until a person is ready, it's like moving a mule to get them to change their lifestyle. This is not necessarily a bad thing, in my opinion. Taking the drive and determination and applying it to a positive goal is where the difficulty lies. This post is meant to show how to build stronger relationships to help achieve your goals.

Are you unhealthy? Do you want to lose or gain a few pounds? Do you want to quit that pesky bad habit that you just can't seem to stop? Admitting that you are unhappy with your current situation is the first step. Pride can often stand in the way of raising your awareness. Perhaps, you are scared to change or that you may not be able, you may be embarrassed you have let yourself get to the point you are, or you may even be upset that you will have to admit you are wrong. Whatever is holding you back, address it head on. When I see a genuine person taking responsibility for their own actions, their humility sparks respect and appreciation in me.

For example, Jenny might say to herself, 'I don't feel very healthy because I have lost too much weight, but everyone says I look great in my skinny jeans. If I admit to myself I'm too skinny, my brother will be right and totally rub it in my face.' This brings me to another point. Your family and friends are in your life to support and encourage you. If they are not currently doing that, you need to become aware and address the person or people that are hurting more than helping. The best way to do this is meditate on the situation for a day or two. Get in a quiet place and a comfortable position. Take deep breaths in and out. Do not think of attacking things to say. Think in terms of 'As my (brother, sister, son, spouse, mother) I want a more positive relationship. These are things that I think keep our relationship from being positive.' As you go through your thoughts, take time to address your own shortcomings in this relationship. Do NOT beat yourself up over it! It is very important to realize that dwelling on your past behaviors only let them continue to control your life. The best way to show you are truly sorry is to make a conscious effort to change.

Once you have had ample time to reflect on your relationship, seek out the person. Make a phone call or a special visit. Writing down your feelings can help to prepare you for this conversation, but I find being present and having this person's attention shows that you are serious. Phrases that help convey your message without attacking are 'When you do this, it makes me feel that.' 'I want to make our relationship better and these are some things I think hold us back.' 'I realize I need to change too and I want support and encouragement from you.' Make a commitment to one another and agree to keep each other accountable.

At times, disappointment and frustration can overcome feelings of wanting to help. Understand that it may have been difficult for your loved one(s) to watch your behavior. Accept this information and transform it into the motivation you need to change. Wallowing in your self pity and disappointment will only leave you there wallowing. This is not the 'go ahead' to pretend you are not at fault or permission to ignore the past. You have to start weighing all your options as something that will be positive and helpful or something that will hurt you or family and set you back from your goal. Detaching emotion is difficult, but you have to be strong and rational. Meditation comes to the rescue again! Below I have added a few sites that give direction and tips for meditating. Remember that you are not too cool for meditation and it will help you if you are open to it. It took me the longest time to accept meditation. Now that I have, I can think more clearly and find solutions to my problems that benefit others as well.

Unfortunately, life is not all rainbows and puppy dog kisses. You may find that some in your life are not as willing to change or open to help you. This is their prerogative. Accept their opinion and move on. After you have started to change and progressed in your personal journey, they may become more open after seeing your level of commitment. Conversely, they may never come around. You cannot change someone else's actions. You can only change your own actions and reactions. Think about that statement and let yourself learn to live with its implications.

For more help getting motivated to heal your personal relationships e-mail pharmdancer@yahoo.com or contact me on Facebook.

http://zenhabits.net/meditation-for-beginners-20-practical-tips-for-quieting-the-mind/

http://www.how-to-meditate.org/breathing-meditations.htm/

What Should I Drink?

For many people, the aluminum can or plastic bottle of carbonated sodas are the equivalent of a baby bottle. You always see them being carried and guzzled down like a sweet sense of security is being released upon ingestion. The easiest way to start down the path to healthy living is changing what you feed your body. I'll start with some common beverages you should avoid and follow with healthy alternatives. I've included links to support my claims. I also urge you to search the web yourself to identify the negative and positive effects of these items on your health.

1. Sodas (or 'dopes' as I call them) are stocked full of sugar and caffeine. 'Diet' soda is much worse, having artificial sweeteners that have been classified as neurotoxins. The effects of these chemicals on the body are slowly coming to light and the results are scary. They are revealed as carcinogens and contributing factors to heart disease. These drinks also increase the acidity of your body making you less healthy overall. 8 Dangers of Diet Soda

2. Cow's milk is a staple in many Americans' diets. The milk of our generation is highly likely to contain growth hormones and antibiotics. These additives increase the risk of cancer and decrease the ability of your body to use antibiotics when you actually need them to fight illness. A large portion of the nation is also found to have difficulty digesting cow's milk. Cow's milk can be affecting your body without you even realizing it. Milk: America's Health Problem

3. Sweet tea is among the ranks with dopes. As a Southern woman who was raised on the goodness that is sweet tea, this was the most difficult drink for me to give the boot. It is full of caffeine and sugar. The diuretic effect causes you to become dehydrated and use the good nutrients in your diet less efficiently. The Effect of Caffeine on Vitamin Absorption

4. Alcohol use is something many people cringe to think of as unhealthy. There has been debate this way and that about the positive and negative effects of alcohol on the body. Alcohol is empty calories with low nutritional value. Many young adults often skip meals, purposefully or not, to increase the effects of alcohol. Ditching food is not cool! You need to keep yourself full of healthy calories or you run the risk of throwing your metabolic balance out of whack. When you decrease caloric intake on a regular basis, your body slows the rate of metabolism to conserve energy. CDC Alcohol Fact Sheet

5. Electrolyte supplements have been advertised as a healthy drink for athletes, however, most are sugar and sodium. The negative effects are weight GAIN, high blood pressure and tooth decay. Gatorade Health Risks Gatorade Not Fit for Gators or Kids

6. Energy drinks are mostly full of caffeine and additives. Same ole story on caffeine. A quick list of side effects include but are not limited to insomnia, nervousness, restlessness, nausea, gastrointestinal problems, heart disease, muscle tremors, headaches and anxiety. The effects of supplements that are being added are widely unknown. Caffeine: How Much is Too Much?

Health Risks Tied to Energy and Sports Drinks

7. Fruit punch and other children's drinks often contain excess amounts of sugar. The additives and coloring may help your child drink more, but they are not necessarily drinking something good for them. With hyperactivity and mental disorders consuming our young generations, it is high time we pay attention to the ingredients in food and beverages that are being marketed to our babies. A Closer Look at Popular Beverages

Stop putting these toxic beverages in your body and feel better today! I suggest consulting a doctor before completely discontinuing use of these drinks. Because caffeine and sugar are essentially drugs, your body is likely to have withdrawal symptoms. This fact alone should be a wake up call. Suddenly stopping intake of caffeine can cause severe headaches and fatigue. From experience, I can say that you will get through this, and it will be more than worth it! Some professionals suggest a gradual decrease of intake over the course of weeks to lessen the effects of withdrawal. How to Minimize Caffeine Withdrawal

Now for the good part! Here is a list of things that will make you feel fabulous and boost your health.

1. WATER..water and more water!!! Many people hate the taste of water. To this I reply, get over your palate! Your body is made of water and needs constant replenishment. The positive effects are plentiful. Water aids in the digestion and absorption of food, regulates body temperature and circulation and help eliminate toxins from the body. Although water intake is important, it is also important to listen to your body and not force more water than your body can handle. Something important to consider with water intake is the source. I choose to use a personal filtered water bottle to decrease my impact on the environment while getting healthy. There are many options to choose from besides bottled water. Water Health Benefits Green Alternatives to Water Bottles

2. Vegetable and fruit juices are a great source of essential vitamins, nutrients and water. It is what we like to call nutrient dense so the calories you are drinking are full of the things your body really needs. Juice boosts the immune system and provides a healthy source of energy to replace all that caffeine and sugar. Juice is a great source of antioxidants which decrease your chance of cancer. *Beware* Many juices available on the grocery shelf contain additives, preservatives, artificial flavor and dyes. Take the extra time to search labels and find juices that are 100% juice so that you will get the full benefit of your beverage. Vegetable Juice Benefits

Fruit Juice Health Benefits

3. Herbal Tea is healthy beverage that has been used for centuries to remedy illness. There is a wide variety of flavors from which you can choose. Each ingredient has different health benefits on the body. Allergic reactions may occur with the use of green tea so it is important to do your own research and consult a physician before diet change or after an adverse reaction. Herbal Tea Benefits

4. Milk alternatives provide the nutrients associated with dairy milk without the risks. Raw almond milk is a tasty alternative full of protein and nutrients essential to health. Almond milk is comparatively lower in calories and does not contain cholesterol. Almond Milk: 3 Health Benefits

Natural Calcium Sources

I know what you're thinking, 'Just 4 healthy drink alternatives?' Vegetable and fruit juices spread over a wide area though. There are so many choices and different combinations that it is difficult to get bored with the possibilities.

*Coffee is a beverage that I have left out of these lists. Personally, I cut all caffeine sources from my diet and feel like a brand new woman. I will not be adding them back to my diet any time in the foreseeable future. Just like many foods, coffee is a popular 'frienemy' that goes back and forth in the scientific community as healthy then not healthy. 11 Health Risks of Coffee Coffee and Your Health

With the recent rapid evolution of our diet, Americans are feeling the negative effects of consuming products of which we do not know the full effects, positive and negative. As a nation our health is declining. I hope these lists provide you with information that you will use while researching ways to create a healthy diet and lifestyle. I urge you to consider the sources of information, the possible sponsors that may have influenced the content of material you will read and any ulterior motives they might have. As always, consult a physician before making changes in your diet to make your transition into healthy living as safe as possible.