New Year’s Resolutions

New Year’s Resolutions

Did you know that 92% of all New Year’s resolutions fail? However much we WANT them to succeed, we need more than wishful thinking to make them happen. The most common type of resolution – to lose weight, get in shape, or improve our overall health – is also one of the hardest to stick to for so many.
Consider the following four tips people attribute their success to:
1) Make your resolution known: Share your intentions for better health with people you respect and trust.
2) Stay accountable: Track your progress and stay honest. Find someone you can be accountable to who inspires you.
3) Reward yourself: Treat yourself to smaller rewards along the way, and bigger rewards for bigger milestones.
4) Find a program, not just products that work: At the Sanctuary we can’t live without our Shaklee Weight Management & Weight Loss Products – yet this isn’t enough. You have to commit to a program in order to succeed long term.
Need help? We are here to teach, support & cheer you on! You can view our wellness services here.

Aging Well

We often get asked the question: “what is the secret to aging well?”. The answer: Live Well. When we live well, we look closely at lifestyle choices that include food, rest and love.

Take these steps to age slowly and well:

Stay Active: Walk, run, yoga, bike, do what makes you happy! Regular activity helps you manage stress, improve mood & manage weight.

Manage Stress: Chronic, on-going stress increases cortisol levels & effects everything from digestion to re-production and heart health. Reduce stress by practicing relaxation techniques such as meditation and breathing exercises.

Maintain an ideal weight: Being overweight is associated with a wide variety of aging diseases, including diabetes, colon cancer, hypertension, heart disease, and extra weight is hard on the joints. Get support if needed.

More Sleep: Lack of sleep can have devastating effects on our health, impacting our mood and even cold and flu resistance. Strive for a consistent sleep schedule. If your brain wont turn off or wakes you up, commit to meditation.

Stay Connected: The role of good social relationships is important to our overall health. As we age, having good social ties is linked to less depression, better cognitive skills, even a longer life.

Eat Fruits and Vegetables: Since only nine percent of Americans eat the recommended five servings of fruits and vegetables per day, the opportunity for improving health (and longevity) by improving diet is great.

Take a Multivitamin: Deficiency of vitamins B12, B6, C, E, niacin, folic acid, iron, or zinc all seem to mimic damage to DNA from radiation. Everyone should consider a good multivitamin to cover their base nutritional needs. View our favorite here.

Total Body Wellness

With summer in full swing, getting outdoors and being more active can do wonders for our well-being. It’s a great opportunity to get back into our bodies & really think about “total body wellness”. In what ways are you taking care of yourself? What could use a little more care and attention? What is getting in the way? Here at the Sanctuary, we look at self-care from a holistic perspective, and we encourage you to do the same. It can make all the difference!

Here’s what we mean: Yes, one massage might work out that kink in your neck, but regular, ongoing massage therapy can significantly improve the way your body operates & your overall sense of well-being. Yes, one facial might clear up your skin for a week or two, but regular skincare treatments for the face and body combined with a gentle, organic, paraben and toxin free skincare regimen can add years to your appearance & bring you healthy skin for life. Yes, one private yoga or meditation session can help you get started from wherever you are, but investing in a series and beginning a regular practice under the guidance of an instructor can literally mean the difference between your seeing inner peace as an unattainable impossibility, and finding yourself already on the road to self-love and serenity. And finally, our one on one nutritional counseling and personal training sessions are designed to give you SO much more than just a list of foods to avoid or exercises to try; they help you move past roadblocks so you can access and BUILD ON the part of you that is willing to make – and maintain – small, realistic changes that, over time, add up to something huge. You are worth the investment!!

Boost Your Metabolism

One aspect of a healthy metabolism relates to our muscle mass. The more muscle we have on our body, the more calories we burn.

And the great news is, you don’t have to hit the gym and pound weights to build lean muscle.  Here at the Sanctuary we love adding weight bearing exercise to our yoga practice.

Try it: the next time you are in setu bandhasana (bridge pose), lift your hips higher & add in a chest press.  If you’re even more adventurous, do it on a weight bench and work your balance with those hips lifted.

Cafe Latte Smoothee

On the 180 Weight Loss Plan, this is now one of my favorite smoothies!! I have it for lunch, post work out.

-2 Scoops Cafe Latte Smoothee

-1 Cup Unsweetened Vanilla Almond Milk

-1/2 Cup Blueberries

-5 Brazil Nuts (optional)

-1 Tbsp Cacao Nibs or Cacao Powder

-4 Kale Leaves (optional)

To blender add milk first, then rest of ingredients.

Note: If you need/want more protein, add 1/2 cup fat free cottage cheese. If I have done a weight work out, I add the cottage cheese.

If you want a real coffee fix, add 1/4 tsp instant coffee!

Fat Vs Muscle and Weight Loss

On January 15th our 180 Weight Loss Program starts. Some of us want to lose serious weight, others want to get leaner & healthier. Peter wants to get back into his skinny jeans & Stephanie her size 4 velvet jacket! Those participating in this program are learning about the “right” kind of weight loss. So many people get stuck in the yo yo diet cycle because they cut back the wrong type of calories, and lose the wrong type of weight–muscle. When you lose muscle, you slow down your metabolism. When you come off the diet, you re-gain the weight and more. The method behind our 180 weight loss program is stop the yo yo: lose the fat, keep the muscle. In the above picture, notice the 5 lbs of fat on the left takes up more space than the 5 lbs of muscle on the right. When you lose the right kind of weight, the fat, your body shape changes, you lose inches & your metabolism stays intact. If you missed our 180 meetings last week & are looking to lose weight or get leaner, contact Stephanie here for more information.

Skinny Jean Crusade for Weight Loss

Let’s face it, the discipline and stamina required to lose weight doesn’t always feel sexy, yet getting back into those skinny jeans, or that suit or favorite dress certainly does!

In January we are excited to offer you a complete 180 Weight Loss Program designed around the concept: 90 Days to Lose + 90 Days to Learn How To Keep it Off. As we face the staggering statistic of 2/3 of Americans being overweight to obese, we simply cannot ignore the issue of achieving AND MAINTAINING healthy weight any longer. And truly, healthy weight is the entry point to good health.

If you are interested in joining us on the Skinny Jean Crusade, commit & come to one of our Events at the Sanctuary:
RSVP is required for one of the following time slots:
Friday, Jan 4th 6-7pm
Saturday, Jan 5th 12-1pm
Sunday, Jan 6th 4-5pm
Monday, Jan 7th 7-8pm

RSVP To Stephanie here to attend one of the above sessions. We will have FUN:) Rewards & prizes to boot!

Laura goes from Size 10 to Size 2

Still looking to drop a few pounds?

The key to long term weight loss is turning fat into muscle. This is exactly what the  CINCH Inch Loss Plan is based upon.  And it works!!
Click here & listen to how Laura went from a Size 10 to a Size 2!

Please Note: CINCH 4th Month Free Offer ends July 31st.  See full details here.

This IS NOT about getting more beautiful…you ALREADY ARE BEAUTIFUL.  

This IS about getting HEALTHIER.

More questions?  Email Stephanie here.

protein and weight

I don’t believe diets work for long term healthy weight loss. Why? Most diets are devoid of essential nutrients and fiber that give us the energy we need to feel good and stay healthy. In particular, most diets fail to have enough high quality, low fat protein.

When most of us think about the health benefits of dietary protein, its role in body building comes to mind – and rightly so. No new body tissue can be built without it. However, research also suggests that the intake of high-quality protein in the context of healthy eating may have positive effects on our body weight and body composition as we age, as well as play a role in the prevention of chronic diseases such as heart disease and certain types of cancer.

  • Weight Management: Studies have shown that achieving a healthy weight and maintaining that weight can help add years to your life and scientists believe that dietary protein may play an important role in weight management. High-protein diets may promote significantly more weight loss compared to lower protein diets because of protein’s role in promoting satiety.
  • Age Related Muscle Loss: After about age 40, most adults, lose anywhere between 0.5% and 1% of their skeletal muscle mass each year. Insufficient protein intake in older adults can contribute to a loss of muscle. And muscle = metabolism. Protein intake in older adults also appears to have a more beneficial effect when consumed within an hour or so of resistance exercise.
  • How Much Protein Is Enough? Although no one-size-fits-all answer exists for that question and research on the topic is still emerging, the current RDA for protein is 0.8 grams per kilogram body weight for healthy young adults. That comes to about 62 grams of protein a day for a person who weighs170 pounds. It’s important to pay attention to what comes along with the protein in your food choices. An eight-ounce broiled porterhouse steak is a great source of complete protein—54 grams worth. But it also delivers 44 grams of fat, 16 of which are saturated. Saturated fats raise blood cholesterol and high blood cholesterol increases the risk of heart disease. On the other hand, a cup of cooked lentils has 18 grams of protein, but less than one gram of fat. Vegetable sources of protein, including soy protein beverage mixes are also an excellent choice and many also provide healthful amounts of other essential nutrients such as fiber, vitamins, and minerals. The best animal protein choices are fish, poultry and nonfat dairy. If you are partial to red meat, such as beef, pork, or lamb, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.

 

115 lb weight loss wow

If you’re looking to drop major weight or get rid of that pesky final five, the Shaklee Cinch® weight management products will help you cross the finish line with ease. Uncomplicated and fully customizable, the Cinch Inch Loss Plan is supported by years of clinical research, offering an easy and stress-free path to shedding those unwanted pounds.

In just one year Julie got healthier by losing 115 pounds and 59 inches with Cinch: View Julie Wiley Video Here.

It is NOT about getting more beautiful. You already are beautiful. It IS about getting healthy!

**To try CINCH at a 15% discount, & learn how CINCH can work for you, contact Stephanie via email here by Thursday May 31st**