Extreme Makeover Season 2 (Jacqui)

Top Quotes From The Season 2

Extreme Makeover Weight Loss Edition

This episode featured Jacqui, a 30 year old who’s starting weight was 355 pounds.

Jacqui began to put on weight at the age of 14, after she was sexually assaulted. It is not uncommon for victims of sexual abuse to gain a significant amount of weight. Sometimes it is intentional. The thought process is that ‘If I’m fat no one will find me attractive. If I’m not attractive no one will ever sexually abuse me again.”

Sometimes it is unintentional. It seems like victims of sexual assault often carry a great deal of shame or guilt. This shame and guilt often evolves into insecurity, self-doubt and a sense of unworthiness.

This is so sad. I can’t imagine how horrible it must be to be a victim of a sexual assault. These victims did absolutely nothing wrong. They are every bit as worthy of good health, confidence, self-esteem and happiness as everyone else. We have to find a way to stop this self-sabotaging emotional and behavioral action that so often follow sexual abuse!

If you or anyone that you know has been a victim please know that you are 100 percent worthy of all of the good things that life has to offer.

I am by no means qualified to offer any type of guidance for people who’ve experience this type of trauma. Please seek out a qualified professional in your area. I can help with nutrition and exercise advice. It can be a team effort!

Now for the quotes from this weeks episode

“It’ makes you feel very alone and very sub-human.”

“It’ just came out and that passion that I have for my future pushed me to something that I didn’t know that I had.”

“I forgot how strong I could be.”

“I have to prove to myself that I can do more than I ever thought possible.”

“I used my weight as and excuse not achieve all of my hopes and dreams.”

“Now I feel like I’m worthwhile and I’m strong. and I’ve done something great and that’s a healthy feeling.”

“The biggest change besides the weight  loss was changing my mind.”

“I could have lost any amount of weight, but if I didn’t chose to love myself and change my mind about how I feel about myself I would still be and empty shell of a person.”

 

Jacqui also took every task, every short-term goal and stayed focused. She never wavered from her program. Because of this she hit every goal and actually lost more weight in one year than any other female client that Chris Powell had ever worked with. She lost 207 pounds.

Way to go Jacqui…you DESERVE IT!!!

 

See you next week…

Extreme Makeover Season 2 Premier (Tony)

Top Quotes From The Season 2 Premier

Extreme Makeover Weight Loss Edition

Because each episode of this show follows a very similar format, I’ve decided not to go through a thorough run down of each show this season. Instead I’ll mention some key moments and lessons and share them with you. Plus I’ll list the top inspirational and motivational quotes from each show. Hopefully this inspiration will help you to reach your weight loss goals.

The overall take away message that I want to share is that Tony overcame a ton of “real life” obstacles during his year.  Yet he didn’t allow any of them to derail him. He was unemployed, broke up with his fiance, ended up homeless and started a new career in Security. All of this at the age of 49.

Despite all of this he still lost 200 pounds in 12 months!

If he can have that type of success in the face of that much turmoil, certainly you can find a way to reach your weight loss goals.

The time for excuses is over!

Now for the top quotes

“Food makes me happy.”

“Food gave me pleasure, gave me joy, gave me love, I enjoy it.”

“Eating is where I got my joy and love from.”

Tony clearly was an emotional eater. He had a very deep rooted emotional relationship with food. It is very common for people who have this type of emotional connection with food to struggle with their weight. If you identify with this, you’ll need to address your own personal emotional relationship with food to be successful. You will probably struggle if you just focus on the behavioral and habitual aspects of nutrition and weight loss. If you need help with this you should find an experienced counselor in your area.

“I don’t want to die obese. I don’t, I’m scared.”

“It just seem like we’ve both been overweight for so long. It’s kind of hard to know that you’re not going to be obese anymore.”

You’ll also have to overcome any fear that you might have about a new self-identity of “an obese person” to be successful.

“Life does seem unfair at times. But I don’t think that life throws anything at you that you can handle or you can’t change if you have the will or the determination.”

“You don’t have to give up. You just need to dig deep down inside and say, ‘I’m doing to do this for myself’ and you have to love yourself”

Notice the evolution of the language that Tony used from the beginning of the year through the end of the year. This weight loss journey is all about the changes that occur on the inside. You have to change your mind to be able to change your body. Your body is just a physical manifestation of what is happening on the inside.

Start your journey…see you next week!

Healthy Eating Focus 2012 Week #10

Welcome to week ten of my ten week Healthy Eating Series, to Kick off 2012!

Before getting into Focus #10 I’d like to recap your first nine focuses they are:

Focus #1 – Slow down when you eat

Focus #2 – Create a relaxed environment while you eat

Focus #3 – Creat an eating rhythm with you eating time, (meal cadence)Focus #4 – Feel leasure as opposed to stress with your food choices

Focus #5 – Eating for nourishment

Focus #6 – Toxic beliefs about diet

Focus #7 – Quality of food

Focus #8 – Macronutrient Balance

Focus #9 – Awareness at meals

Now, to our final focus – Caffeine and Sugar Use 

Caffeine and sugar are neither good nor bad.  They are powerful substances.  The question is, are we using them wisely or are we abusing them.

Caffeine and sugar are abused when: It consistently becomes substitute energy. It’s used as substitute food. We consume too much.

Ask yourself if these two substances control you, or you control them.  Getting more than 3 servings of caffeine per day may be pushing that limit.

According to Marc David, “caffeine abuse leads to an experience of “false metabolism” – that is, central nervous system stimulation masquerading as true energy.  True energy would be eat food, digest it, convert it to energy at the cellular level, then use that energy.”

Increased caffeine use can lead to: Mood swings Energy/fatigue issues Sleep issues Adrenal burnout Inability to lose weight

In the weeks to come, focus on the deeper issues behind too much caffeine and sugar.  Can you find your true and natural enery?  Can you trust your energy level and let go of pushing it?  Just as importantly, can you value rest when you need it, and not try to push through the body’s need to relax and be tired?

 

Please feel free to pass this valuable information to your friends, family, and co-workers!

In Good Health,

John Preston

Your Fitness Tutor

john@fitnessknowhowhq.com

www.fitnessknowhowhq.com

The nutrition information in this post is all the more effective when combined with a  sound fitness program. Check out my S.U.P.E.R Fitness Training Program to learn how you can live The Ultimate Health Lifestyle.

P.S. The information in this email is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com

P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.

Healthy Eating Focus 2012 Week #8

Welcome to week eight of my ten week Healthy Eating Series, to Kick off 2012!

To date, you have learned the importance of slowing down your eating, eating in a relaxed setting and meal cadence. You’ve also learned how all three of those things will boost your metabolism.

Before getting into this week’s Healthy Eating Focus, lets recap your first 7 psychological and nutritional focuses.

Focus #1 – Eating Speed

Focus #2 – Relaxed Eating

Focus #3 – Eating Rhythm

Focus #4 – Pleasure From Food

Focus #5 – Eating for Nourishment

Focus #6 – Awareness at Meals

Focus #7 – Quality of Food

Healthy Eating Focus #8  – Macronutrient Balance

There are 4 macronutrients and all of them play a vital role in developing and maintaining a healthy body.

These macronutrients are:

  • Protein

  • Fats

  • Carbohydrates

  • Water

It is important to maintain a good ratio of protein, fat, and carbohydrates.  As well as, consume an adequate amount of water.

An imbalance can lead to:

  • Fat craving

  • Carb craving

  • Binge eating

  • Mood issues

  • Energy issues

  • Inability to lose weight

If you don’t get enough protein in your diet, this can lead to:

  • Sugar and carb cravings

  • Low energy

  • Low immunity

  • Low mood

  • Inability to build muscle

  • Inability to lose weight

  • Decreased ability to cope with stress

This week, make sure you are getting a good amount of healthy fats, healthy carbs, and protein.  Last, and certainly not least, make sure you are consuming a lot of water throughout the day!

Please feel free to pass this valuable information to your friends, family, and co-workers!

In Good Health,

John Preston

Your Fitness Tutor

john@fitnessknowhowhq.com

www.fitnessknowhowhq.com

The nutrition information in this post is all the more effective when combined with a  sound fitness program. Check out my S.U.P.E.R Fitness Training Program to learn how you can live The Ultimate Health Lifestyle.

P.S. The information in this email is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com

P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.

Healthy Eating Focus 2012 Week #7

Welcome to week seven of my ten week Healthy Eating Series, to Kick off 2012!

To date, you have learned the importance of slowing down your eating, eating in a relaxed setting and meal cadence. You’ve also learned how all three of those things will boost your metabolism.

Just to recap your first six focuses, they are:

1. Slow down when you eat.

2. Create a relaxed environment while you eat

3. Create an eating rhythm with your eating times, (meal cadence)

4. Feel pleasure as opposed to stress with your food choices

5. Eating for nourishment

6. Awareness at Meals

Here is your eating focus for the week.  Work on this every time you eat, and you’ll start to create new habits. Enjoy!

Focus #7 – Quality of Food

It is important to make sure you are eating high quality food!  By quality food I mean food that is nutrient dense.  This nutrient dense food helps to regulate your appetite and prevents overeating.  Food dense in nutrients includes fresh food with no added chemicals or preservatives.

Nutrient dense foods signal the brain that we’ve received our nutritional requirements sooner than non-nutrient dense food. Therefore we are satisfied before we start to over eat.  These nutrient dense foods naturally regulate our appetites, because our bodies are inherently accustomed to eating them.

Eating foods that are processed or not fresh leads to:

  • Decreased nutrient density of food

  • Decreased nutrition for the body

  • Increased food cravings

  • Increased appetite

It is very difficult to address your weight, nutrition, fitness and health concerns when the quality of food that you eat is poor.  You are working against yourself by leaving your body feeling unsatisfied.

So this week focus on eating more fresh fruits and vegetables, whole grains, and lean cuts of meat (fish and poultry)!

Please feel free to pass this valuable information to your friends, family, and co-workers!

In Good Health,

John Preston

Your Fitness Tutor

john@fitnessknowhowhq.com

www.fitnessknowhowhq.com

The nutrition information in this post is all the more effective when combined with a  sound fitness program. Check out my S.U.P.E.R Fitness Training Program to learn how you can live The Ultimate Health Lifestyle.

P.S. The information in this email is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com

P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.

2012 Healthy Eating Focus Week #6

Welcome to week six of my ten week Healthy Eating Series, to Kick off 2012!

To date, you have learned the importance of slowing down your eating, eating in a relaxed setting and meal cadence. You’ve also learned how all three of those things will boost your metabolism.

Just to recap your first five focuses they are:

1. Slow down when you eat.

2. Create a relaxed environment while you eat

3. Create an eating rhythm with your eating times, (meal cadence)

4. Feel pleasure as opposed to stress with your food choices

5. Eating for nourishment

This week the focus is to make sure that you are aware at your meals.

Focus #6 – Awareness at Meals

This simple focus can be quite difficult for so many of us.  We think that we’re being efficient or productive by getting some stuff done while we eat. Right?  Not right!  It is now time to stop eating and multi tasking.  Being aware at your meal means being with your meal; noticing it, tasting it, being present, awake, alive, and alert.  When you eat, simply eat.

This is actually a nutritional requirement.  Marc David, points out, “The nutritional power of Awareness is physiologically proven in the Cephalic Phase Digestive Response-the body’s requirement for the “head phase” of digestion, assimilation, and calorie burning.

By “head phase” he means the phase during a meal in which we taste, experience pleasure, smell the aroma, experience satisfaction and a visual stimulation of a meal.  Our subjective experience of a meal profoundly impacts how we digest and assimilate that meal.

The more AWARE we are when we eat, the more our appetite is satisfied and the more our brain and digestive system can give us accurate feedback about a meal.

This week take the time away, separate yourself from the craziness of the day, and become aware at your meals.  It makes a big difference on how your body physiologically responds and burns calories.

Please feel free to pass this valuable information to your friends, family, and co-workers!

In Good Health,

John Preston

Your Fitness Tutor

john@fitnessknowhowhq.com

www.fitnessknowhowhq.com

The nutrition information in this post is all the more effective when combined with a  sound fitness program. Check out my S.U.P.E.R Fitness Training Program to learn how you can live The Ultimate Health Lifestyle.

P.S. The information in this email is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com

P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.

2012 Healthy Eating Eating Focus Week #5

Welcome to week five of my ten week Healthy Eating Series, to Kick off 2012!

To date, you have learned the importance of slowing down your eating, eating in a relaxed setting and meal cadence. You’ve also learned how all three of those things will boost your metabolism.

Just to recap, your first four Healthy Eating Focuses are:

1. Slow down when you eat.

2. Create a relaxed environment while you eat.

3. Create an eating rhythm with your eating times, as opposed to eating sporadically.

4. Feeling pleasure as opposed to stress in your food choices.

This week the focus is to make sure your food is nourishing.

Focus #5 – Eating for Nourishment

It is important to develop a nourishing relationship with food, or no amount of nutritional or weight loss guidance will ultimately help.Marc David explains, “Someone can eat a great diet, have a great body and even have great health – yet receive little nourishment from food, and indeed can be severely punishing themselves with food and exercise.”

He continues to explain, “As a planet, until we learn to nourish ourselves with food on an individual basis, we will continue to produce and manufacture poor quality food, junk food, toxic food, and remain stuck in a dysfuntional and painful relationship with body, and body image.”

This is so profound to me, and so apparent in our society today.  It seems the more “diets” we come up with, the more we are stripping away from having a nourishing experience with food, and the more we seem to be having a growing problem with obesity.

When it comes time to eat are you eating to nourish yourself?  For instance, do you:

Enjoy
Savor
Relax
Reflect
Celebrate
Take time
Play music
Eat with good friends

I encourage you today, to find a happy and nourishing experience with food.  It just may be that experience that helps you create and maintain a healthy body and body image.

Please feel free to pass this valuable information to your friends, family, and co-workers!

In Good Health,

John Preston

Your Fitness Tutor

john@fitnessknowhowhq.com

www.fitnessknowhowhq.com

The nutrition information in this post is all the more effective when combined with a  sound fitness program. Check out my S.U.P.E.R Fitness Training Program to learn how you can live The Ultimate Health Lifestyle.

P.S. The information in this email is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com

P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.

2012 Healthy Eating Focus Week #4

Welcome to week four of my ten week Healthy Eating Series, to Kick off 2012!

To date, you have learned the importance of slowing down your eating, eating in a relaxed setting and meal cadence. You’ve also learned how all three of those things will boost your metabolism.

Just to recap, your first three Healthy Eating Focuses are:

1. Slow down when you eat.

2. Create a relaxed environment while you eat.

3. Create an eating rhythm with your eating times, as opposed to eating sporadically.

I believe you will really appreciate this week’s focus!

Focus #4 – Pleasure

Enjoy what you eat.  It is common for people to make food choices that they label as “bad,” and then feel guilty about eating it.  First of all, this adds to the stress that ultimately slows down in your metabolism, as discussed in Focus #2.

Unfortunately, we are beginning to label foods as being morally good or bad.  How about taking the labels away, and allow yourself the opportunity to enjoy a food or snack that pleases you?

As Marc David explains, “Fighting pleasure means fighting our natural biology and soul design, which deeply impacts health.”

This week I encourage you to strategically include pleasurable food in your diet.  This doesn’t mean lose control and have 3 scoops of ice cream everyday.  That is why the word “strategically” is placed in that sentence above.

For example, if you love chocolate, then allow yourself a small piece of chocolate everyday.  Allow yourself that freedom to find pleasure in what it is you enjoy.  Keep the amount small, but give yourself that treat.

So that is your assignment this week.  Include pleasurable foods in your diet!

Please feel free to pass this valuable information to your friends, family, and co-workers!

In Good Health,

John Preston

Your Fitness Tutor

john@fitnessknowhowhq.com

www.fitnessknowhowhq.com

The nutrition information in this post is all the more effective when combined with a  sound fitness program. Check out my S.U.P.E.R Fitness Training Program to learn how you can live The Ultimate Health Lifestyle.

P.S. The information in this email is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com

P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.

2012 Healthy Eating Focus Week #3

Welcome to week three of my ten week Healthy Eating Series, to Kick off 2012!

I’m hoping you are becoming more aware of your eating habits, more specifically, your eating speed and your relaxation level while eating.

Just remember, a relaxed mind and body makes for a faster, more efficient metabolism.

Focus #3 – Eating Rhythm

Finding an eating rhythm (what I like to refer to as meal cadence) means timing your meals, and the frequency in which you eat breakfast, lunch, and dinner. Getting an eating rhythm in your day will set the tone and the flow for your nourishment.

Take note of your typical day.  Are your meals regular or erratic? For example, do you skp meals and/or eat too lightly early on in the day, while eating the bulk of your calories at night?

You may do this because of stress, a hectic work or home schedule.  However there are some consequences to not having an eating rhythm throughout your day.  These consequences include:

You ignore signals that your body is telling you what it needs
You ignore your true appetite and hunger
You ignore the nutritional needs of your body

This leads to:

Fewer calories burned
A weak digestive system
Metabolic deficiencies (a slow metabolism)

It can be a challenge to develop a healthy eating rhythm, but the rewards and the positive impact this will have on your overall health is well worth it.

Here is a great sample of a healthy eating rhythm:

7:00 A.M. – Meal #1 Breakfast

10:00 A.M. – Meal #2 Snack

1:00 P.M. – Meal #3 Lunch

4:00 P.M. – Meal #4 Snack

7:00 P.M. – Meal #5 Dinner

Note: All five meals should have approximately the same size portions.

 Your schedule may not allow you to eat at those times, but remember this is just a sample.  The point is to do your best to consistently eat meals at the same time every day, finding your eating rhythm.

For a healthy weight and a healthy relationship with food, slow down, relax, and find an eating rhythm.  Make your meals and meal time a priority and your body will reward you.

Please feel free to pass this valuable information to your friends, family, and co-workers!

 

In Good Health,

John Preston

Your Fitness Tutor

john@fitnessknowhowhq.com

www.fitnessknowhowhq.com

The information in this post combined with my Fat 2 Fit 56 Day Makeover will provide a great jump start for you. Make this year’s resolution a reality!

P.S. The information in this post is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com

P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.

2012 Healthy Eating Focus Week #2

Welcome to week two of my ten week Healthy Eating Series, to Kick off 2012!

So how did you do this past week with your eating speed?  Are you convinced that it’s important to slow down and give your body the time that it needs to function properly, allowing for a faster metabolism?  Did you pay attention to your personal eating speed?  Sometimes it’s just a matter of becoming aware of it.

Your focus for week #2 builds upon your week #1 Eating Focus.  Slower eating means relaxing.  Are you stressed while you eat?  For example, are you driving in the car and eating or having an intense conversation while eating?

Focus #2 – Relaxed Eating – Relax and Burn Fat

Remember, the slower you eat the faster you metabolize.

This same concept applies to eating relaxed.  If you eat when you are stressed, your body goes into a fight or flight response.  So imagine the stress your body goes through if you see a big gorilla running toward you.  It doesn’t matter if it’s something as scary as that, or if you’re simply stressed about what you’re eating.

During these moments your body doesn’t recognize the differences in what you are experiencing.  It is genetically programmed to initiate the fight-or-flight response when it perceives any stress.

When it’s in this stress mode, the metabolism slows down and even some of your digestion stops.

Here are some key points to remember about stress and eating.  These were taken from Marc David’s “Slow Down Diet.”

“Worrying about fat increases fat.  Anxiety about weight loss causes your body to put fat on and retain it.”

Slow down, relax your mind! According to Marc, you will burn food more efficiently if you breathe in more oxygen.  So relax and take deep breaths while eating.

Here are some helpful tips:

Breathe
Slow down and take your time
Create a relaxed eating environment by using candles, soft lighting, good company
Turn off your phone
Turning off the TV
Choose a restaurant with a relaxed atmosphere
Keep the conversation light and enjoyable

Try taking 10 long slow deep breaths before each meal, and after each meal.

While eating this next week really focus on creating a relaxed atmosphere, and think about slowing down and breathing.  Do this while keeping all stressors away.  You will be well on your road to a faster metabolism and an overall healthier you!

Please feel free to pass this valuable information to your friends, family, and co-workers!

In Good Health,

John Preston

Your Fitness Tutor

john@fitnessknowhowhq.com

www.fitnessknowhowhq.com

The information in this post combined with my Fat 2 Fit 56 Day Makeover will provide a great jump start for you. Make this year’s resolution a reality!

P.S. The information in this post is from Marc David’s “Food Psychology Coaching” Program. It was written by Certified Food Psychology Coach, Lisa Olona, and shared with her permission. If you like the information and are interested in learning more you can contact Lisa at lisaolona@peoriabootcamp.com

P.S.S. In the spirit of full disclosure, Lisa is a friend and associate. The link to contact her is not an affiliate link. I stand to gain nothing financially by providing you with her contact information. I’m always striving to provide you with FREE, accurate and effective information, that will help you to reach your ultimate potential. And I feel this information that Lisa is sharing serves that purpose.

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