Your Personal Best in 2010

Your Personal Best in 2010 : Your Personal Best in 2010 By Coach Anita Boska The Hidden Well Inc.

Did you know? : Did you know? Bamboo grows more rapidly than any other plant on the planet. It has been clocked surging skyward as fast as 47.6 inches in a 24-hour period. Before it reaches the earth surface, and sees the first rays of sun, it hibernates underground 7 long years. Think about this amazing plant, before you get discouraged by your goals that have not yet came to be, even though you have been working on them for a while… Sometime it takes a lot of faith and patience for the great things to come up to the surface.

Did you know? : Did you know? Weight Management is the key to Wellness and Self Esteem. Obesity is the main cause of major chronic conditions. Unfortunately with all of the 'fad diets' and unrealistic expectation that we all set for ourselves, combined with lack of time and tons of stress, achieving our best shape ever is often unattainable. Weight Loss Coaching may seem like something that only the celebrities can afford and the rest of us give up on our health goals by the end of January of each year. The Hidden Well Inc has an affordable solution for you that will make 2010 the best and most successful year ever. For the next 60 minutes you will have an opportunity to learn how to achieve your health goals and how to crate some lifestyle changes that will stick with you for ever.

Today we will cover: : Today we will cover: Your motivational readiness for weight loss Learning about the most common health mistakes MOST of us make everyday Rethinking weight management for a fresh approach Recognize emotional challenges and change them into powerful insights for your optimum wellness Learn how to enlist resources available to you to help you succeed

I. Your motivational readiness for weight loss : I. Your motivational readiness for weight loss Your Optimum Best readiness is a time when you know that you are ready and willing to do what it takes to lose weight and replace your unhealthy habits with health one’s. Only we can decide when we are ready to make the necessary lifestyle changes to lose weight and maintain their weight loss.

Slide 6 : Sometimes it takes hitting rock bottom and becoming so disgusted with our weight, the way clothes fit before we are truly ready for change. Crucial point in this stage is not filling ourselves with negatives that will make our journey to health miserable and painful… The key to our success in 2010 is focusing on positive motivation, learning a bit about NLP (Neuro-Linguistic Programming), and having basic knowledge of the dos and don’ts of basic self care.

Why does this matter? : Why does this matter? Wanting to lose weight and diet readiness are not the same. Wanting to lose weight without having the commitment, drive and motivation will not get results. Will power may help an overweight person get through the first few days of a new diet, but it won’t last for long-term weight loss results.

Ask yourself the following questions: : Ask yourself the following questions: Why do I want to reach my personal best this year? How can I achieve this? What can prevent my success? What can I loose by trying? What do I gain by winning?

Slide 9 : Write down your answers on an index card and keep the index card close with you through out your day. Review your answers regularly. If the answers to these questions change… Write the changes down.

II. The most common health mistakes most of us make everyday : II. The most common health mistakes most of us make everyday You're supposed to watch saturated fat and eat lots of vegetables—that's why you usually pick up a salad for lunch and dinner (even when the kids get burgers). But you're not obsessed with the scale like some women you know. You brush your teeth twice a day, and you last flossed, oh, maybe 2 weeks ago. You exercise but avoid lifting so you don't bulk up. The tummy pains you got last week? It’s just a stomach —nothing serious. And hey, you'd like to get 8 hours of sleep, but the days are short, and it's hard to get everything done. Sound familiar? These so-called "good" habits may actually be derailing your health. Here we will spend some time talking about things you might be doing wrong—and how to recover.

A. You Always Order a Salad : A. You Always Order a Salad Truth is a lot of take-out and restaurant salads are basically a burger in a bowl. That's because add-ons like fried chicken, croutons, and full-fat dressing pack major calories, fat, sodium, and other unhealthy nutrients. One example: McDonald's Bacon Ranch Salad with Crispy Chicken and Newman's Own Ranch Dressing has 540 calories and 35 grams of fat; a Big Mac has 540 calories and 29 grams of fat.

The Fix: : The Fix: Don't scratch take-out salad off your menu; just use a few commonsense rules before you order: Avoid high-fat add-ons such as sour cream, extra cheese, croutons, bacon bits, and creamy dressings like Caesar and Ranch. Opt for vegetable packed salads that aren't just a fiber-free mound of iceberg lettuce dotted with a few carrot and red cabbage shavings. Plan ahead: Most fast-food chains supply nutritional info online so you can scout out the best options before you leave.

B. You Rock Out While You Work Out : B. You Rock Out While You Work Out Check the volume on your iPod or MP3 player. The normal range of an MP3 player is 60 to 120 dBs; a persistent exposure above 85 dB causes hearing loss. If you're concerned, ask a friend to stand next to you while you listen: If she can hear your music, it's too loud. And it’s not just about the hearing loss: Studies show that regular exposure to loud noise causes depression, anxiety, sleep disorders and even worsens some common gastro-intestinal problems as well.

The Fix: : The Fix: To protect your ears, listen at 10 to 50% of the full volume. Some MP3 player models let you lock in a range. You might want to switch over to a pair of sound-isolating earphones; they drown out background noise so your music doesn't have to with out you having to pump up the volume.

C. You Forget to Floss : C. You Forget to Floss We spend millions a year on procedures that bleach our teeth whiter than pearls, but many don't put in the less than 5 minutes a day it takes to floss. The result: At least 23 percent of Americans between 30 and 54, and 44 percent of Americans over 55, have severe gum (or periodontal) disease. Periodontal disease is not just about tooth loss and problem breath. Studies show that it leads to ENT infections, immune system complications and heart disease.

The Fix : : The Fix : Floss at least once a day. Treat it like any other part of your routine you'd never skip, like brushing your teeth or showering. Here is an example: Flossing

Try these products: : Try these products:

Coming up… : Coming up… Using mouthwash after brushing also helps. Stay tuned for future classes on how to get and make inexpensive, earth friendly natural alternatives to the chemical filled products on the store shelves.

D. You Wear Contacts Everyday : D. You Wear Contacts Everyday It's safer to switch to glasses when you're under the weather. Are you fighting a cold? If you normally wear contacts, switch to eyeglasses. Your eyes don't work as well when you're sick. A decline in tear production makes contact lens wearers more prone to conjunctivitis—a.k.a. pinkeye. So can using antihistamine meds, which also dry out eyes.

The Fix : : The Fix : Wear your specs until you're feeling better, or switch to daily-wear disposable lenses to avoid infection.

E. You Don't Get Enough Sleep : E. You Don't Get Enough Sleep Scrimping on sleep may seem like a smart way to squeeze a few more productive hours into the day, but busy women who do it can pay a heavy price with their health. Though there's no set amount of sleep people need, 7 to 9 hours is about right for most adults. However, according to the latest poll from the National Sleep Foundation, 20% of Americans sleep less than 6 hours a night. Only 28% of people report getting 8 hours or more of shut-eye a night

Slide 22 : The risks of sleep deprivation go way beyond waking up with that groggy feeling even coffee won't cure. People who sleep less than 8 hours a night over a 10-year period are at slightly higher risk of heart disease. Another study found that sleep deprivation can lead to an imbalance of various weight-related hormones that can encourage your cells to store excess fat and lower your body's fat-burning ability. Still other research has linked sleep deprivation to depression and anxiety, as well as insulin resistance—a trigger for high blood pressure, and type II diabetes.

Car Accidents caused by drowsy drivers : Car Accidents caused by drowsy drivers Accidents caused by drowsy drivers injure more than 40,000 people a year and kill at least 1,500, according to the National Highway Traffic Safety Administration.

The Fix : : The Fix : Acknowledge the futility of trying to fit 26 hours' worth of activities into 24. Cut back on your commitments. Divvy up family responsibilities with your partner and children. Establish a bedtime for yourself, and stick to it every night. Avoid caffeine in the afternoon and evening. Don't use alcohol as a sleep inducer; it can actually interfere with a full night's rest. Your sleep may improve if you adhere to the same relaxing bedtime rituals you've started for your kids, such as reading, listening to music or audio-books, or taking a warm bath.

Coming up… : Coming up… In the future we will be offering a class on how to naturally adjust your sleeping patterns. Hidden Well Inc. is very passionate about this subject as well as how both OTC and prescription sleeping aids influence our overall well being. Stays tuned for the upcoming lessons and join our site for available resources at: www.thehiddenwell.net

F. You Assume Home Cooking Is Always Healthy : F. You Assume Home Cooking Is Always Healthy Making your own meals is usually healthier than takeout, but your cookbook may not be as slimming as you think. Beware the creeping-calorie trend among time-tested recipes: Analyzing 18 recipes that have appeared in each edition of The Joy of Cooking—the iconic cookbook, updated every 10 years since 1936—they found that the average calories per serving have increased nearly 40%. Even though the dishes—such as macaroni and cheese, chicken à la king, brownies, and apple pie—are essentially the same, richer ingredients and larger serving sizes have inflated calorie counts.

The Fix : : The Fix : Use our portion control finder on this website to make sure you can gauge realistic meal sizes; then freeze leftovers in individual containers so you eat one portion at a time, not two or three. It’s a great way to save money on lunches and keep your health goals within reach. Become a member and follow our blogs for low-calorie, healthy, home-cooked meal recipes that won't weigh you down.

G. Your Faucet's Always at the Same Temp : G. Your Faucet's Always at the Same Temp When you cook or drink, keep it cool. When you wash your hands, turn up the heat. When you're soaping up after the bathroom, warm-to-hot water is necessary to kill germs. But when you're quenching your thirst or prepping a meal, make sure to draw water from the cold tap. Hot water is likely to contain higher levels of lead, because it dissolves the toxic metal in plumbing more quickly than cold water does. About 15% of our lead exposure in the United States comes from drinking water. High blood lead levels have been linked to a host of health problems including permanent brain damage in children. Just 4 ug/dl (micrograms per deciliter) can double your risk of a fatal heart attack or stroke, and similar levels may cause memory loss.

The Fix : : The Fix : If you haven't turned on the faucet for 6 hours or more, let it run cold for a minute before using,—and use only water filters bearing a seal from NSF International, a company that certifies products' lead-removing abilities. Do not let water bottles ‘cook’ in your car, as the chemicals from plastic tent to leak into your drink, and never re-use water bottles that have not been manufactured for that specific purpose. For ways to improve your health and learn about ways that the environmental factors affect our optimum well being- join our 90 Days to Optimum Health Program.

H. Your Friends Have Bad Health Habits : H. Your Friends Have Bad Health Habits If a close pal had an unhealthy amount of weight gain, your chances of packing on pounds increase by 57%, according to Harvard University study. If that friend is the same gender as you, odds rise by 71%. Having heavyset friends around appears to stretch your own notion of what's acceptable for body size, allowing weight gain to spread like a disease through social networks. Your pals can affect how much you drink too. If your work friends frequent the local happy hour, you may give yourself permission to overindulge at home. Researchers found that people were 82% more likely to be heavy drinkers when their coworkers held liberal views about alcohol.

The Fix : : The Fix : Maintain your own beliefs about what is healthy—and avoid being swayed by friends and their weight gain. Remember that those around us can influence us in ways we don't realize. If your friends are sharing unhealthy apps at dinner, order the usual healthy choice you would have with a different crowd. Join social networks such as ours and surround yourselves with people that will inspire not drag down. We will discuss this subject more in the last section of this class.

III. Fresh approach to weight management : III. Fresh approach to weight management Believe it or not, but DIET really is a dirty word. If you are happy with your waistline, but are looking to fit in that special occasion outfit just once this spring, I guess it’s OK for you to take the Special K Diet and loose 6 lb in 10 days. As long as you know that you are risking gaining 12, within a month of this experiment (mostly do to your body thinking that you are planning on starving yourself to death), this occasional diet crash is OK. Reaching your personal best though is lot more then diet fads, that are only temporary if at all successful, and our goal really is optimum health, and lifelong results.

In this section we will discuss the following: : In this section we will discuss the following: How to kick the calorie fixation How to flirt with your fitness threshold Hormones and their Secrets Gradual changes that lead to lifelong success Fitness and Optimum Health

How to kick the calorie fixation : How to kick the calorie fixation Americans spend billions of dollars every year on quick weight-loss solutions. Yet, these “solutions” are either temporary or they cause more problems than they solve (remember Fen-phen?). Whether you want to lose 10 pounds or 100, the key is to avoid the plethora of gimmicks, myths and quick fixes, and focus on sustainable changes that produce lasting results.

Slide 35 : Most people trying to lose weight get fixated on calories, so they make maximum calorie burning the exclusive aim of all their workouts. They often do very long and homogenous cardio sessions — walking or jogging for an hour or more at a relatively low, even level of intensity. But this is rarely the most efficient way to burn off unwanted fat, and it’s certainly not the most effective way to achieve and maintain a strong, lean body over time, say the experts.

Slide 36 : To do that, you need to shift your metabolism, which regulates your body’s ability to become (and stay) lean. Shifting your metabolism depends on upgrading your fitness while supporting yourself with good nutrition.Most people don’t realize is that their calorie-burning capacity is directly related to their level of fitness. We might know that 3500 calories equal to one pound of body weight, and that’s were our obsession with counting calories comes from, but we also should know that each one of us has a different rate that we burn the calories.This is how it works: Video

Slide 37 : This is because your body turns food and oxygen into energy — something it does throughout the day, virtually all day — it burns calories. That process takes place in your cells’ mitochondria, which need oxygen to burn those calories efficiently. So the more oxygen your body is capable of processing per minute (a function of your VO2 max — more on that in a moment), the more calories it can grind through on a given day.  So, instead of fixating on the amount of calories you consume, fix your focus on getting some form of physical activities while oxygenating your cells…

How to flirt with your fitness threshold? : How to flirt with your fitness threshold? Most health practitioners recommend exercising for at least 30 minutes, four to five times per week. Staying within your target heart-rate zones — as determined by your current level of fitness and as measured by a heart-rate monitor, is the key, as well as checking with your personal doctor for any cautions that he might want for you to undertake.

Anaerobic Threshold : Anaerobic Threshold The best way to determine your target zones is to identify — or at least get a good estimate of — your anaerobic threshold (AT). From there, you’ll want to do a variety of workouts that approach and occasionally cross over that threshold level of exertion. If you haven’t been working out regularly, start by building your aerobic base by exercising at 70 to 90 percent of your AT. As your fitness improves, begin incorporating intervals (brief periods of more intense exertion). The best exercise to start with, the one that will be pocket friendly, and will not require you to get any special equipment or skill is walking. If you want to make sure that you remain safe and stay with your resolution: get a walking buddy.

Trick your cells into a full workout : Trick your cells into a full workout Activities such as walking activate your mitochondria (your cellular powerhouses), because they force your body to consume and process more oxygen. A typical interval routine involves exercising for one minute at 100 to 110 percent of your AT followed by three minutes at 90 to 100 percent of your AT, and continuing the pattern for 20 to 30 minutes.  In plain language this means that you should walk at a fast pace for 1 minute, slow down for 3 and then speed up again for a full minute.

Slide 41 : Working out this way — at the proper intensities and intervals — produces a more effective workout because you’re not over- or undertraining. But you are triggering your body to change at a metabolic level and to significantly increase its level of fitness. An added bonus: You’ll also notice a boost to your self-esteem that will make fitness more enjoyable.

Hormones and their Secrets : Hormones and their Secrets And no I am not suggesting that any one stats taking hormones for their optimum health, but hormones do affect how quickly we can achieve our goals… For a deeper understanding of why weight loss is hardly the simple “calories in, calories out” equation it’s made out to be, consider how fitness affects your body’s hormones. Fit people have lower levels of cortisol (the stress hormone that can trigger overeating and cause your body to store fat more readily) and higher levels of growth hormone (which builds muscle and increases your metabolism). More muscle and a higher metabolism lead to more weight loss and better fitness, which in turn lowers stress-hormone levels and leads to more muscle gain. Another benevolent circle at work.

Slide 43 : Good nutrition coupled with fitness can further influence your body’s hormones to promote weight loss. Appetite comes from high levels of insulin — a result of a diet of refined foods, refined sugars and carbohydrates. Exercise, you lowers your insulin levels, you become more insulin sensitive, and the cravings go away.

Gender-specific hormones also play a role in fitness: : Gender-specific hormones also play a role in fitness: Fit men have higher levels of testosterone, which builds muscle. As a bonus, they were also significantly less likely to suffer a heart attack and had lower blood pressure than overweight men with lower testosterone — just one more advantage fitness has over diet and exercise alone.

Women’s hormones are a bit trickier : : Women’s hormones are a bit trickier : Women naturally experience low-energy days before their menstrual cycles, when fluctuating progesterone and estrogen levels cause them to crave more calories and feel bloated and fatigued. You can minimize these conditions by lowering the intensity of your workouts during the two or three days before your menstrual cycle, since your body is naturally under more stress. By resting, you can avoid a surge in cortisol, which causes you to store fat.

More good news: : More good news: As you increase your fitness, these hormone fluctuations will become less dramatic and less likely to cause you to overeat or abandon your exercise routine. How? Adipose tissue, which stores fat, also produces estrogen. So as you lose fat, your estrogen levels decline.

FYI: : FYI: Researchers at the University of Pennsylvania School of Medicine in Philadelphia also found that maintaining healthy levels of adipose tissue helps improve energy levels by keeping your thyroid function stable. (Too much or too little body fat can tip the hormonal scales in your disfavor.)

Gradual changes lead to lifelong success : Gradual changes lead to lifelong success While these fitness and nutrition guidelines apply to everyone, there are some added precautions you should take if you want to lose more than 20 or 30 pounds. For significantly overweight individuals, launching into a high-impact, vigorous fitness routine can lead to joint pain, shortness of breath, overheating and other serious conditions.

The Solution? : The Solution? Focus on walking for 20 minutes each day, or replace one high-fat, calorie-rich snack with some fruit or veggies. Each week, build on the previous week’s goals until you have a routine that includes cardio exercise, weight training and a nutritious diet. By then, the changes will have been so gradual that you’re more likely to stick with them. Start small Stick w/ it Repeat One week One goal

Slide 50 : It’s especially important for overweight or obese people to exercise daily — even if it’s low-intensity activities, such as walking or swimming. In two separate studies, they found that moving the body every day improves insulin sensitivity, lipid profiles and blood pressure.

Slide 51 : As you become more accustomed to exercise, you can rev up your metabolism by adding interval training to your routine. Keep in mind that it takes about 30 days for any new habit to start feeling natural and 12 weeks for it to become a lifestyle change. Remember !

Fitness and Optimum Health : Fitness and Optimum Health Next time you’re tempted to diet your way out of some extra pounds and getting to optimum health look for activities based alternatives. Here, the top five reasons a comprehensive fitness approach is a more effective and sustainable weight-loss solution:

Fitness revs your cellular engines. : Fitness revs your cellular engines. Your cells’ mitochondria are the calorie-burning powerhouses in your body. Mitochondria need oxygen, so the more oxygen you consume per minute (VO2 max), the more efficient your cells become, and the more calories you burn.

Fitness balances your hormones. : Fitness balances your hormones. Over time, fit people experience positive hormonal changes that help keep them fit. Lower stress hormone (reduces inflammation), higher growth hormone (builds muscle) and lower insulin (controls cravings) are just a few of the hormonal benefits fitness brings.

Fitness grows on you. : Fitness grows on you. Unlike dieting, which few people can tolerate for long, fitness quickly becomes a way of life. The more fit you become, the more you’re inclined to move. So for most fit people, seeking daily activity becomes an almost instinctive habit.

Fitness gives you a metabolic advantage. : Fitness gives you a metabolic advantage. Fit people have more lean muscle mass and a higher metabolism, which helps them weather setbacks such as holiday binges that can pack on excess pounds.

Fitness is fun. : Fitness is fun. People often overlook the emotional element of exercise. People who aren’t fit see intermittent exercise is a form of masochism. A fit lifestyle, on the other hand, involves regularly participating in activities for the sheer enjoyment of them. It’s more fun, it relieves stress, and it’s easier to sustain.

IV. Emotional challenges = powerful insight : IV. Emotional challenges = powerful insight Major epidemic in USA this day is obesity caused by uncontrollable emotional eating. We don’t overeat simply because we love food--if only it were that simple; we overeat and snack on unhealthy foods out of emotional impulse. Successful weight loss is possible only when we identify what emotional function overeating is playing and take action to fill our needs in healthier ways. I have identified what I believe are the seven primary emotional blocks to lasting weight loss and how to overcome them. Today we will also briefly talk about how these emotional blocks can lead us to discovering underlying blocks within ourselves that prevent us from achieving success in other areas of our lives.

A. The Stress Effect : A. The Stress Effect The number one cause of compulsive eating is stress. When our energy is low from overactivity and burnout, we use excess food to power us through. Eating relaxes us- temporarily. Often, our stress is self-created; we subconsciously seek validation from our professional, social and family obligations. Are you aiming to please at the expense of your own health?

Try this: : Try this: Adopt a meditation or yoga practice and embrace the silence; allow peace to be your new craving, instead of approval and food. The benefit of getting a good stress reliving routine is that it will do great for your emotional health and gain more control of various areas of your life.

B. The Great Escape : B. The Great Escape Overeating dulls our emotions. The more we eat, the further away our troubles seem to be. Eating starch and sugar causes a secretion of serotonin in our systems, creating a feeling of euphoria and a numbing of our senses. The problem is that the further we escape in food, the harder life becomes; our problems pile up, and our ability to cope diminishes.

Try this: : Try this: Ask for help from a friend, coach, counselor, or family member to face difficult issues. The sooner you face them, the sooner you’ll solve them. Journal about the thoughts and feelings that come to you as you feel inclined to binge and see where this self discovery will lead you.

C. Self-Protection Plan : C. Self-Protection Plan Studies prove that there is a very strong link between obesity and experiences of early childhood sexual abuse. The fact is that when our bodies are violated in any way, it is natural to want to protect ourselves from further harm. Maintaining a large (or underweight) body can also be an unconscious attempt to shut down our sexuality and keep our own sexual impulses in check. We not only construct a physical prison with the intention of keeping others out, but also to trap ourselves in.

Try this: : Try this: Begin exploring your relationship with your body and your sexuality. Join a supportive dance or exercise group and seek assistance from friends, a coach or a counselor. Most important thing is that you do NOT try to take this venture on alone, and that you have a good support group that will help you get through this emotional road block.

D. Buried Alive! : D. Buried Alive! We use food as a pillow to muffle our inner voices. We all have that still, small voice (God, Spirit, Holy Spirit, conscience, intuition) inside, directing and protecting us. When we listen to it, our lives are relatively smooth and orderly. When we deny it and act from our ego mind, we create chaos. We often bury this voice to avoid the responsibility of following its guidance.

Try this: : Try this: Affirm daily: “I welcome, embrace and eagerly follow my inner voice, for this brings me energy, protection and unlimited good!” Stay tuned on more NLP classes and teaching in upcoming weeks.

E. Self-Sabotage Solution : E. Self-Sabotage Solution Gaining weight and living in a body we cannot stand erodes our self-esteem and subconsciously take perverse pleasure in our food lashings. We easily feel guilt for things we have thought, said and done, and instead of addressing these issues directly, we seek to deliver our own punishment by overeating and gaining weight.

Try this: : Try this: Start today to forgive yourself for all that you perceive you’ve done wrong. Next, when you say or do something that offends or if you make a mistake, apologize and move on.

F. Self-Care Crisis : F. Self-Care Crisis Emotional eaters take better care of others than themselves. But if you don’t take care of yourself, no one else will or can. Eating right is about self-care, not self-control. If you don’t make self-respecting choices in your life, you won’t be able to make self-respecting choices when it’s time to eat.

Try this: : Try this: Spend the evening fixing and savoring a fresh, organic meal at home. Relax and enjoy the experience! Also try mindful practices during meal preparation, focus on the family time spent during dinner and start loving your life.

G. Decrease the Deficit : G. Decrease the Deficit Most compulsive eaters are compulsive doers. Yet we pay dearly for our “super powers.” At the end of a hard day, we refuel with a binge, telling ourselves that after all we’ve accomplished, we deserve it. The fact is that we create a deficit when we try to do more than our bodies and minds can reasonably do in a day. If we have to compensate for all do we by overeating, we are doing too much.

Try this: : Try this: Identify one activity a week you can cancel or pass to someone else. Everything will get done without your being there to do it. If you want real answers as to your weight problem, look within. It’s not because you have the wrong diet, running shoes or exercise equipment; the food you crave is filling an emotional need that must be addressed and healed in order to have lasting success. When you identify and heal these mechanisms, your entire life changes, and with it the number on your bathroom scale.

V. Your resources : V. Your resources Having the right tools always ensures getting the job done easer and faster. Before starting off onto your Optimum Health Journey do a quick inventory of the resources that you have available to you already. Here are few things you need to ask:

Do you have a friend or a co-worker interested in joining you on your health venture? : Do you have a friend or a co-worker interested in joining you on your health venture? Having an accountability partner, someone who can push you when you are ready to give up is a great way to stay motivated and move forward.

Does your employer offer a wellness program or wellness incentives? : Does your employer offer a wellness program or wellness incentives? Ask your HR representative and GET INVOLVED.

Are you willing to take the bold step and keep your success open to others by keeping your progress in an on-line health sites such as Spark. com? : Are you willing to take the bold step and keep your success open to others by keeping your progress in an on-line health sites such as Spark. com? If you decide to share The Spark feel free to join our group for a great team effort and great informative tools available to you at your fingertips.

Have you signed up for our membership at www.thehiddenwell.net for incredible free tools such as our calorie counter, activities tracker and a free e-book? : Have you signed up for our membership at www.thehiddenwell.net for incredible free tools such as our calorie counter, activities tracker and a free e-book? If not do it today, and make sure that you will be first to know about our upcoming classes.

Are you ready for your own coach? : Are you ready for your own coach? Most of us think that coaching is expensive, available for the rich and famous… The Hidden Well offers excellent coaching at affordable prices, with group coaching rates starting at $10week. Give us a shout for more information.

Are you ready to join a formal program? : Are you ready to join a formal program? We have that too… Join us for a 12 week Natural Weight Loss Program and loose the unwanted pounds for $1. Look on your local web pages for people looking for partners looking to loose weight. Beware for scammers and spanners attempting to get you involved with selling nutritional products or programs though, or those using the pages as a dating site.

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Slide 81 : Q&A And Thank you for your time! To your health, Coach Anita Boska