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Tip of the Day

Watch your portions. Simply cutting back on the size of your portions can be a very effective way to manage your weight without giving up any of the foods you enjoy. Keep in mind that restaurants often serve portions that are 2 to 3 times the size of one serving.


Need to manage your weight, blood glucose levels or energy throughout the day? Here are a few tips to keep in mind when starting your new diet:
- Try to avoid foods such as white rice, white bread, and potatoes

- Stock up on foods that are high in fiber to keep you full and satisfied

- Try to experiment with local fruits such as apples, blueberries, and peaches, vegetables including spinach, broccoli, and carrots, and grains like barley, bulgur,
and oats

- Drink water as much as you can, and make sure to avoid sodas and other sugar sweetened drinks

Give these tips a try and we think you’ll be amazed by how these simple things can change your life and transform you into a leaner, slimmer, and overall better you! 

1 week, 1 day ago

Submitted by: Sarah Rudisill
I spent 12 years struggling to lose weight after having my son. A cycle of trying the best I could on my own, to completely giving up because I really didn’t know what I was doing. At the height of my weight I was 260+ pounds – even after the baby weight had gone (I am 5'10.5").
I am gluten intolerant and it was always hard to find a “diet plan” that supports a gluten-free way of eating.  Since I was 12-years-old, the arthritis in my knees and kept me from exercising on my own properly. I was also taking ibuprofen daily, amitriptyline for chronic daily headaches and Maxalt once or twice a month for migraines. I was borderline diabetic. I felt very hopeless and out of control.
And then I found TLS Certified Coaches, Kam Parker and April Dennis, at The Fire Personal Training Studio – well, they found me. Kam walked over to me after a business networking event and boldly told me she could help me. At that moment I was so in need of help that I simply said, “Okay.”  
Kam and April have been working with me since February 2012. Using the TLS Weight Loss Solution program, and their expertise in physical training, they have guided me from 240 pounds to 180 pounds.
Additionally, the TLS Rapid Results menu has completely changed the way I eat. The plan is so easy to follow and maintain! Kam and April have guided me through the plan and helped me discover that my body does not like dairy or grains. Rapid Results keeps my inflammation down and my energy up. I am eating more food that I ever imagined I should eat.
I have used Tonalin CLA, CORE and Isotonix OPC-3 to help lose the weight. I can confirm the Tonalin CLA works because there was a time where I didn’t order it for a few weeks, thinking that maybe I could do without it (I didn’t gain but I didn’t lose during the interim). However, as soon as I started taking it again my BMI went down. The other thing I love about the CLA is that it acts as a mood booster; I am much more positive and happy when I take it.
The Isotonix OPC-3 helped me get off all of the medications I was taking almost completely. I went from having pain walking up a few steps to run/walking a 5K race. I am able to take stairs like I haven’t been able to do since I was 12-years-old.
TLS CORE has helped me when I felt I was hitting a plateau in my weight loss efforts. It has helped reduce my cravings for the grains and pushed my body to reduce my BMI further.
Kam and April have taught me to work out and eat in a way that is easy to maintain. I eat more food than I ever thought I would be able to. I am more fit than I have ever been. After 2 ½ years with Kam and April I have lost 60 pounds and reached the goal they set for me – a goal I never thought I could reach.

I am no longer borderline diabetic and almost completely pain-free. They believed in me and knew I could do it. Not only did I lose weight, but I have also kept it off and continue to reduce my BMI. I am in the best shape of my life!
Thank you, Kam and April – and thank you, TLS!

2 weeks ago
Kathy Reply
What an inspiring story, Sarah! Keep up the good work. You look great and I'm sure you feel great eating all that good, healthy food! It can be done!

On those dreaded days when movie marathons and junk food are calling, you can still trick your body into a successful day.
Don’t feel like working out? Here are a few suggestions:

·         Before you decide to take the day off, change into your workout clothes and reconsider. You’d be surprised how powerful they can be.
·         Talk yourself into a quick n’ easy workout. Odds are, you’ll decide a little longer won’t kill you and end up on your normal schedule.
·         Name three reasons why working out would be good for you, then three reasons why it would be bad for you. If the good outweighs the bad, go for it!

Tempted by foods you’ll regret? Try this:

·         Tell yourself that if you REALLY want that food then you’ll still want it later- after you check off your to-do list. Maybe in an hour those chips won’t look as delicious.
·         If you need sweets after you eat, reach for a hard mint. This classic “candy” has a slight sugary taste, lasts longer than a cupcake, and will refresh your mind.
·         Realize that eating that food could cause a domino effect. Eating “junk foods” once often leads to stronger cravings more often.
·         Re-create your favorite unhealthy foods. Who says back bean burgers with crisp veggies on toasted whole wheat buns aren’t as delicious as greasy cheeseburgers?
How do you beat a lazy day? Comment and tell us below!

2 weeks, 1 day ago

Ever wonder what makes that beautiful, bright red color of everyone’s favorite summer fruit? Aside from giving watermelon its great signature color, lycopene also helps stock this fruit with many nutritious benefits.
Lycopene is one of the carotenes and a member of the carotenoid family. Also known as a phytochemical and primarily associated with tomatoes, it has strong antioxidant properties and known associations between intake and risk of cancer. Lycopene also offers a wide range of benefits in helping maintain cardiovascular and prostate health and recent research suggests it may play an important role in keeping vision healthy by preventing cataracts and Age-Related Macular Degeneration (AMD). According to researchers, watermelon contains higher levels of lycopene than any other fresh fruit or vegetable, providing 15 to 20 mg per 2-cup serving.
What’s your favorite way to eat watermelon this season? Comment and share with us below!

2 weeks, 4 days ago

Headed to campus this fall? Check out a few helpful ways to eat well and maintain a healthy weight in college!

Avoid late night eating: It is no secret that being in college means freedom; however that freedom should be closely monitored. Eating junk food at 1:00 AM in the morning is not ideal if you want to manage a healthy weight. Put down the pizza and pick up an apple to help you cram for those exams.

Avoid Riding the Campus Shuttle: When you are running late to a class located on the far side of campus, it is only logical to ride the shuttle. Unfortunately, riding the shuttle once means that you will likely ride it again and again. Get out and walk to class daily and you will be surprised how walking can help you manage your weight.

Avoid multiple plates in the dining hall: College is all about finding yourself and exploring new things. Having a buffet style dining hall means that there are endless amounts of food for you to experiment with, but you should eat those foods in moderation. One plate per visit to the dining hall will cut down on overeating and result in a slimmer you.

Get Involved: Whether it is a club sport or taking exercise classes at the recreation center, get out and get involved. You will be amazed that when you’re busy socializing you will not have a tendency to eat because you are bored. Go all out and you will definitely see results.

Get a good night’s sleep: College wouldn’t be college if you didn’t stay up until 3:00 AM cramming for an exam that could make or break you. However, consistently getting inadequate amounts of sleep could result in unnecessary weight gain because you are constantly reaching for a cup of coffee and a doughnut to go with that coffee. Get a jump start on your studying so that you can avoid sleep deprivation!

What  are your tips for maintaining a healthy weight in college? Comment and share with us below!

3 weeks ago
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