Is your body in the shape you want it to be? Do you feel free to wear whatever you’d like without needing to cover up any trouble spots?
If not, then I’ve got a step-by-step plan to get you into your best body ever…
Best Body Ever Step #1: Program Your Mind
Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.
- Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
- Protect your mind from any negative self-talk. If a negative thought comes to mind, immediately reject it. <
- You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
- Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.
Best Body Ever Step #2: Conquer Your Fear
Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your best body efforts will be blocked by self-sabotage.
Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.
- Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
- Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
- Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.
Best Body Ever Step #3: Lose Your Excuses
Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.
- Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
- Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal and read them first thing each morning.
- Remember that you can only have two things in life: excuses or results. Which do you want?
Best Body Ever Step #4: Strengthen Your Commitment
How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight, then your commitment to the process is a must.
- The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
- Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 30-minute time slots in your schedule and mark them on your calendar. Now stick to your schedule.
- If you don’t give up, then you’ll never fail.
Best Body Ever Step #5: Control Your Diet
If you consistently eat the wrong food, then your weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.
- Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
- Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
- Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.
Best Body Ever Step #6: Utilize Your PatienceIt takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:
- Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
- Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
- Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.
Best Body Ever Step #7: Build Your Support
People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising solo is a recipe for disaster.
- Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
- I am passionate about seeing you achieve results—don’t waste your time, energy and effort on mistakes.
- When you start a program with me, you suddenly have the upper hand on weight loss. I’ll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.
Get serious about your results and begin the last weight loss program that you’ll ever do.
Call or email today to schedule your first workout.

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Sleep matters when it comes to dropping fat.
Your body requires a certain number of hours for rest and recovery, especially when your workouts are dialed in. 7 to 8 hrs per night is a solid amount.
A study that followed nearly 70,000 women for 16 years showed that those sleeping less than 5 hrs per night weighed more than those sleeping 7 to 8 hrs per night.
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Acupuncture to Achieve a Healthy Weight: A Total Health Program
Finding the motivation to start or stick with a weight loss program can seem overwhelming, but using a multi-faceted program is a good approach. Acupuncture and Chinese medicine address system imbalances that can cause weight gain and create hurdles in achieving a healthy weight with effective tools to control appetite, improve digestion, knock out unhealthy food cravings, increase energy, and decrease bloating.
When the spleen cannot efficiently break down food, an excess of body fluid or mucus results. This is a condition known as dampness. Damp conditions also interfere with how well nutrients are extracted from food. Without proper nutrition, the body is unable to provide energy to its cells and in comes the onset of fatigue. Moreover, dampness causes stomach distention and interferes with digestion. If you can imagine how heavy and difficult your footsteps would be while trudging through knee-high thick mud, you can begin to see how unwieldy a debilitated digestive system can become.
The spleen channel enjoys regularity. Aim to have meals around the same time every day. Balancing the spleen and stomach channels will correct energy imbalances throughout the digestive system and result in a physical shift toward more natural energy and less food cravings.
Each acupuncture treatment is customized to your needs and focuses on overall well-being, with the objective of correcting imbalances, increasing circulation, stimulating metabolism, and calming the nervous system. Techniques and points vary and are chosen, each session, based on the symptoms or triggers you are experiencing at that time. For instance, you may need help addressing a desire to overeat during your menstrual cycle or increased stress one week.
Deep breathing with visualization can strengthen willpower and be used as a tool to curb hunger and cravings. Most patients report a marked decline in appetite and cravings with acupuncture treatment alone, but healing foods and exercises can definitely enhance the results.
Acupuncture is a powerful tools for achieving a healthy weight, by itself or as a supportive treatment for other weight management programs like Jason's.
Click to see how acupuncture and Oriental medicine can help you meet your your weight management goals and help you to live a long, healthy life!
Santa Monica Acupuncture and Wellness
3029 Wilshire Blvd #201
Santa Monica CA 90403
(310) 564-4325
www.lbinder.com

This easy-to-make casserole is packed with the protein and veggies needed to fuel your fitness results. Feel free to modify the veggies used in this recipe. Add in whatever veggies you have on hand and enjoy for breakfast, lunch or dinner!
What you need
Serves 6
1 cup broccoli, diced
1 cup mushrooms, chopped
1 yellow squash, sliced
1 zucchini, sliced
10 oz ground chicken breast or turkey
4 cups liquid egg whites
1 teaspoon onion powder, divided
1 teaspoon garlic powder, divided
Sea salt and fresh pepper
Instructions
1. Preheat the oven to 350 degrees F. Lightly grease a 9x13 casserole pan with olive oil.
2. Place a large skillet over medium-high heat and coat with olive oil spray. Add the broccoli and mushrooms and cook for 3 minutes. Add the squash and zucchini and sprinkle with sea salt, black pepper and ½ teaspoon of both the onion and garlic powder. Once tender, transfer the veggies from the skillet into the prepared casserole pan.
3. Return the skillet to medium-high heat and coat with olive oil spray. Add the ground chicken or turkey and sprinkle with sea salt, black pepper and the remaining ½ teaspoon of both the onion and garlic powder. Cook, stirring often, until no pink remains. Add to the prepared casserole pan.
4. Pour the egg whites over the veggies and meat in the casserole. Bake in the preheated oven for 40-50 minutes, until the edges have set and the top has browned. Feel free to garnish with a sprinkle of cheese, diced tomato and fresh parsley. Cut and serve. Enjoy!
Nutrition
154 calories, 1g fat, 300mg sodium, 3g carbohydrate, 1g fiber, and 31g protein
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