Weight Loss Tips - Your LIfe Plan

 Your Life Plan

One of our favorite self development books is If How-To’s Were Enough We Would All Be Skinny, Rich and Happy, by Brian Klemmer. We knew Brian personally through his leadership seminars, which continue through Klemmer & Associates since his passing.

Brian was a master in helping people understand that their true intentions drive their results, not their stated intentions or what they say they want. Brian also trained us to see that there are many mechanisms available to reach any result you want to achieve.

There are many nutrition and workout combinations available to you to achieve your weight loss goal. Rather than looking for the magic combination of the lose weight “How To”, or mechanism, understand that what will ultimately determine your success, is your true intention.

Every true intention has conflicting intentions to undermine your results. For example, you want to lose weight, but you don’t want to give up your favorite desserts. The more you intensify your true intention, the greater the chance it will dwarf your conflicting intention.

Ways to intensify your weight loss intentions include:

• Visualize yourself as taking a stand for a healthy lifestyle for the rest of your life.
• Promise your significant family members and friends that this is your lifestyle.
• Identify ways you’re resisting making the change you want, such as putting off your start date.
• Identify false beliefs that might be holding you back, such as my schedule is too busy to create a healthy lifestyle.
• Be willing to enjoy your daily practice towards the ideal, i.e. your visualization of a healthy lifestyle. Savor your daily work outs and healthy meals. Be willing to accept failure along with success in meeting your goals.
• What is the ultimate reward for you to be in great physical shape? How will that allow you to live your life purpose?

We’ve adopted a healthy lifestyle so we can enjoy more decades together and with our extended family and so we can help you and others start a weight loss program that lasts a lifetime and enhances your life in myriad ways.

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - Your Next Goal

 Your Next Goal

Continuing with our SMART Goal example, the woman in our example, after rechecking with her doctor, begins the second phase of her weight loss plan with these SMART goals.

Specific – “I will lose 18 pounds to achieve my total weight loss goal of 30 pounds.”

Measurable –“I will weigh myself each morning before breakfast, record my weight on my blog and on the Facebook page for my group of Healthy Goal Achievers.”

Actionable –“I will work out seven days per week and follow a healthy nutrition plan daily. My nutrition plan will include healthy alternatives for when I travel on business. I will find a buddy in my Healthy Goal Achievers Group for daily check ins and mutual support.”

Realistic – “Starting my program on September 1st allows sufficient time to meet my goal”

Time bound – “Achieve goal by December 31st for trip abroad.”

You can sense the “If at first you don’t succeed, try, try again” spirit in this second goal setting session for the woman in our example. She is getting more support this time with a buddy, posting her daily results for her entire support group to view, and reinforcing her commitment to daily workouts and nutrition plans to suit her lifestyle.

With this sort of SMART goal setting approach, you can meet your weight loss goal. As with any challenge, it helps to break down your obstacles and deal with them in pieces. The approach of breaking down goals into several cycles is a good way to use honest assessments to make the necessary course corrections to ensure your success!

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - Assessment

 Assessment

Since you set SMART goals with a time bound component, when it’s time to check back to your original weight loss goals, your assessment might look like this.

Specific – “I will lose 15 pounds towards my total weight loss goal of 30 pounds.”
Assessment: I lost 12 pounds.

Measurable –“I will weigh myself each morning before breakfast”.
Assessment: I weighed myself each morning and posted my weight each day in my blog.

Actionable –“I will work out six days per week and follow a healthy nutrition plan daily.”
Assessment: On average I completed a workout five days per week over the course of my weight loss program. I followed my nutrition plan daily except when I traveled on business I did not stick with my plan. This occurred on 10% of the days during my program.

Realistic – “Starting my program on April 1st allows sufficient time to meet my goal”
Assessment: I could have started one month earlier and also should have developed a contingency nutrition plan for business travel.

Time bound – “Achieve goal by August 15th for daughter’s wedding.”
Assessment: I am 3 pounds short of my weight loss goal. The good news is that I fit into my dress and felt good on my daughter’s wedding day!

In order to have greater success in setting and achieving your next weight loss goal, answer these questions based on your SMART goal assessment.

What worked?

What didn’t work?

Where could I use more support?

This assessment indicates good weight loss progress with some tweaking necessary for the next goal in the areas of consistent nutrition and work outs and additional support.

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - Take Care of Your Buddy

 Take Care of Your Buddy

Perhaps you and your buddy have minimal contact or perhaps you play a significant support role for each other.

No matter what your communication pattern with your buddy, make it a priority to show ongoing appreciation to your buddy.

Here are some suggestions on how to acknowledge your buddy:
• Send your buddy one or several thank you cards;
• Send your buddy healthy recipes you’ve tried and enjoyed;
• Publicly thank your buddy on Facebook or Twitter;
• Make a contribution to your buddy’s favorite charity;
• Send your buddy a high energy music CD;
• Send your buddy a motivational audio recording made by you;
• Send your buddy a piece of workout equipment or clothing;
• Send your buddy a new home workout program;
• Get your buddy’s birthday and send a birthday card;
• Send your buddy a gift card to a health food store;
• If you’re in the same city, take your buddy to breakfast or lunch;
• Send your buddy some protein bars, recovery drink, or shaker cup
• Send a photo or video clip of yourself working out
• Ask your buddy for feedback on how your relationship is working for them and what you both can do to improve your interaction and support
• Give your buddy extra time to thoroughly assess how they are doing to meet their goals and what specific support they need from you.
• Send your buddy a fitness article and/or magazine subscription.

Take the lead to take care of your buddy without any expectation of getting something in return.

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - Send Yourself Cards of Encouragement

 Send Yourself Cards of Encouragement

We’re big believers in the power of greeting cards to strengthen relationships. Our suggestion is to use greeting cards over the course of your workout program to strengthen your relationship with yourself and your commitment to a more physically fit lifestyle.

Here’s a suggestion for a personal greeting card campaign to keep you on track:

Card One:
Create an “I Am” card, which includes a photo of your self. In this card, write statements that describe your state of being as if you have already achieved your weight loss goal. For example, a few of your “I Am” statements might read: I am reveling in my new size eight wardrobe; I am completing my work day with more than
enough energy to enjoy each evening; I am thanking my family and friends for their compliments on my new physique; I am inspiring others to take more responsibility for their physical fitness; I am enjoying greater self-esteem through my discipline to complete my daily work outs and drink my superfood shake.

Card Two
Send yourself a humorous card.

Card Three
Send yourself a Valentine declaring how much you love yourself for your decision to lose weight.

Card Four
Send yourself a card with an image of the big reward you intend to give yourself when you reach your weight loss goal.

Keep your cards posted where you can see them throughout your weight loss program.

Hopefully these suggestions will inspire you to have fun creating and sending cards to yourself to reinforce your commitment to lose weight.

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - Rewards Are Sweet

 Rewards Are Sweet

Have you ever heard of a contest where you’re eligible to earn cash and other cool prizes just for working out each day?

You’ll be delighted to learn that you and anyone you know can participate in The Beachbody Challenge, which offers daily, monthly, quarterly, and grand prize cash awards up to $100,000 for the winners!

The Beachbody Challenge offers motivation for you to get as fit as possible for an opportunity to win the cash prizes. All you have to do is register at
www.TheBeachbodyChallenge.com, use any Beachbody home workout program, and share your results. You’ll automatically earn a free T-shirt and a chance to win any of the prizes. Just viewing the previous winners’ before and after photos provides amazing
motivation!

Once you register, you’ll also have access to Beachbody’s online gym where you can log in your daily workouts and connect with more workout buddies.

You’ll also want to reward yourself as you make progress towards your weight loss goal and once you hit your target. New clothes are an obvious gift to give your self.

Consider buying your next workout program, a contribution to your favorite charity, or theater tickets.

Your supportive family members and friends also deserve a special reward, such as a special home-cooked healthy meal, flowers, something for their hobby, or a special outing.

Your accountability buddy deserves special recognition from you so be sure to include them in your reward program. Imagine making a surprise donation to their favorite charity as a token of your appreciation for helping you meet your weight loss goal.

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - We’re Passionate About Your Success

 We’re Passionate About Your Success

Several years ago we complete The Passion Test, based on the New York Times best seller, The Passion Test, by Janet Bray Attwood and Chris Attwood.

One of Bruce’s top five passions is “Being a Significant Positive Change Agent” and one of Marge’s top five passions is “Leading and Inspiring Others to Achieve Their Why”. We are committed to living in alignment with our passions. Therefore Bruce is committed to helping others with positive change and Marge is committed to leading and inspiring others to achieve their goals.

Being your cheerleader for your weight loss journey is who we are and why we wrote this ebook. We encourage you to contact us to share your successes and obstacles so we can coach you to your finish line. Your success is our purpose and joy!

Your success can also be an inspiration to others. One by one we will end the trend of obesity and related health problems. Our stories are the most powerful way we can influence others. We want to add your story (anonymously, of course) to our conversations with others who are ready to begin their weight loss journey.

We’ve shared our story. What's yours?

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - How to Handle Negative Feedback

 How to Handle Negative Feedback

The obesity rates in the U.S. have risen dramatically in the last decade for both adults and children. Obesity is a major contributor to some of the leading causes of death in the U.S., including heart disease, stroke, diabetes, and some types of cancer.

According to the U.S. Center for Disease Control and Prevention, 33.8% of adults are obese and 17% of children ages 2 to 19 are obese. The childhood obesity rates have tripled in one generation!

You’ve joined the ranks of those who are reversing this trend and we applaud you! Your results will put you in the spotlight, as your friends and family members begin to notice your physical transformation. You’ll notice your physical transformation first, then your close family and friends will see a difference in you, and finally your acquaintances will offer their comments.

Most people need to lose weight so they’ll ask you what you’ve been doing. We expected supportive comments during our program. What we didn’t expect were negative comments from the minority like, “If you lose any more weight, you’ll disappear!” or “Someone asked me if you’ve been seriously ill.”

Comments like these just show how inured our society has become to the majority of the population having weight issues.

Repel negativity with responses like, “My doctor is thrilled with my weight loss and he or she wishes more patients would get their weight under control,” or “I’m getting into the best shape of my life,” or, “So how about you, do you have a weight loss goal? I’d be happy to share what’s working for me.”

Hold your hard earned ground!

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series.Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - Deflect Self-Sabotage

 Deflect Self-Sabotage

It’s often easier to pinpoint sabotaging behavior from others than it is to identify
it in ourselves. Through extensive personal development training, we’ve learned about the powerful, yet stealthy role our own subconscious plays in determining our success in any endeavor, including weight loss. You can be subconsciously resisting success and not be aware of this self-sabotaging condition.

The best way to identify and remove subconscious resistance to your success is to monitor your emotions. Your emotions reflect your thoughts. When you experience negative emotions, you’re disallowing your success. When you
experience positive emotions, you’re allowing your success.

Here’s a list of emotions to post on your wall. Be aware of how your thoughts trigger certain emotions and consciously adjust your thoughts to upgrade your emotions to the positive range every chance you get.

From Ask and It Is Given, by Esther and Jerry Hicks

Positive Emotions
1. Joy/knowledge/empowerment/freedom/love/appreciation
2. Passion
3. Enthusiasm/eagerness/happiness
4. Positive expectation/belief
5. Optimism
6. Hopefulness
7. Contentment

Negative Emotions
1. Boredom
2. Pessimism
3. Frustration/irritation/impatience
4. Overwhelm
5. Disappointment
6. Doubt
7. Worry/blame/discouragement

Learn how to use your emotions to achieve your weight loss goal! This tip can be your secret to success. If you’re happy and positive when you work out and then maintain that upbeat feeling throughout the next 24 hours, your subconscious will do everything it can to keep you supportive of yourself as you work towards your goal.

If you expect your hard work to pay off, it will!

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - Be Alert for Sabotage from Loved Ones

 Be Alert for Sabotage from Loved Ones

This tip is sensitive. You don’t want to believe that anyone who loves you would want to sabotage your resolve to live a healthier lifestyle. Unfortunately that’s exactly what can happen!

While some family members and friends may be not consciously waiting to thwart your efforts, they may try to sabotage you because your potential success amplifies their lack of effort and their subconscious prompts them to act out in a self-protective manner.

You need coping mechanisms in place to ensure your success in the face of resistance.

First, request family members and friends to confirm their understanding that you’re embarking on a challenging personal journey and that you have their support.

Second, you need to define for them what this support needs to look like for you to feel it and receive it. For example, ask your spouse to give you a high five every time you complete a workout. Or, post your diet plan in the kitchen and ask each family member to write a note of encouragement on it.

Third, you need to let them know what you will do if you detect sabotage. For example, if your spouse makes her special three-layer carrot cake and pouts because you won’t have a slice, remind her of her agreement to provide support. Be prepared to leave the room or the house if you communicate your reminder and continue to feel negative vibes.

Close relations can be either your biggest fans or your biggest challenge during your weight loss journey! Appreciate the former behavior and discourage the latter!

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - Get an Accountability Buddy

 Get an Accountability Buddy

Getting an accountability buddy during your weight loss program can be like having a personal GPS to keep you on course!

Most people cannot achieve their weight loss goal as lone rangers. We were lucky to have each other as accountability partners. You might have to reach out to someone beyond your household who shares your desire to adopt a wellness-based lifestyle.

Your commitment to daily workouts and improved nutrition can be challenging to maintain on your own, especially when no one is watching or cheering you to the finish line!

Here’s the www.Dictionary.com definition of what it means to “Buddy Up” with someone.
a. to become friendly; be on friendly or intimate terms
b. to work closely together

Identify at least three possible candidates to be your Buddy during your weight loss journey. Contact each person and let them know about your commitment to change your lifestyle and find out if the time is right for them to do the same.

Once you’ve found your Buddy, the two of you need to decide how you will best support each other, how and when you’ll communicate, and what your expectations are for helping each other stay on track.

For example, you and your Buddy might decide to start each day with a phone call, text, or e-mail announcing the start and end time of your workouts. You can exchange photos of each other at the beginning, during, and at the end of your respective weight loss journeys. You could also send cards or make audio and/or video tapes of encouragement for your Buddy to use when you can’t make a live connection.

Use these four questions to help you and your buddy communicate clearly:
1. What’s working?
2. What’s not working?
3. Where do I need support?
4. What’s my commitment until the next time we communicate?

You’ll be amazed at the positive energy you can create with a strong Buddy!

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - Leverage Your Moves

 Leverage Your Moves

One of the definitions of the word leverage is “the power to accomplish something.” If you want to get the most leverage or power to achieve your results from your fitness routine, be sure to always include a few minutes to warm up, stretch, and cool down. Not only will you minimize your chance of injury and/or muscle and joint pain, but you’ll maximize your enjoyment, increase your overall flexibility and get more benefits each time you work out.

Don’t pick up weights or move into power moves until you warm up your muscles. Your warm up may consist of walking in place, circling your arms, touching your toes, or swiveling side to side from your waist.

Stretching can be beneficial both before and after your workout. Stretch all parts of your body, especially your neck. Most people carry a lot of tension in their neck and don’t take the time to relieve that tension through proper stretching.

An effective cool down may include a yoga segment and a relaxation segment. One of Marge’s favorite cool down segments is to turn off the lights and play spa music to completely relax after a workout. You might even take a power nap with this technique. Try it!


Leverage is a powerful concept to apply to many areas of your life, but especially to your daily work outs. Get more powerful results from each and every move by always including warm up, stretch, and cool down phases.

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - Mix It Up

 Mix It Up

You want your body to be strong, flexible, balanced, and efficient. These physical traits mirror what most people are seeking in their mental, emotional, and spiritual lives as well.

With the focusing on your physical condition, be sure to complete all the parts of your workout to improve your strength, flexibility, balance, and efficiency. Don’t just focus in one of these areas; be sure you follow a comprehensive workout regimen that gives you results in all four of these areas. Your workout routine might not focus on each of these areas each day, but over a week you definitely want to be sure your program.


Examples of strength-building routines are weight lifting, push ups, pull ups, and resistance band routines.
Balance can be improved through yoga moves, lunges, and balance boards.

Cardio conditioning can be achieved through swimming, dancing, aerobics, running, or fast walking.

You can gain flexibility through a variety of exercise routines that you change on a regular basis to keep your muscles guessing what’s next. Stretching and yoga are also great for flexibility.

If you’re bored with your workout routine, there’s an increased risk that you’ll stop it. If you’re like the majority of folks who don’t have a personal trainer, take responsibility for staying up-to-date on home fitness programs that will continue to challenge you and provide the comprehensive approach we recommend.

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

What Shakeology Can Do For You

Weight Loss Tips - If You Belong to a Gym

 If You Belong to a Gym

Gyms are great! We’ve belonged to a variety of gyms and wellness centers over the past decades, including a state-of-the-art aquatics center with an  Olympic-size lap pool.

Here are a few of the positive things we found about our gym memberships:

• Seeing others workout makes you feel less alone on your weight loss journey
• Seeing others with fit bodies is an amazing motivator
• Access to a variety of well-maintained equipment
• Availability of trainer (usually for an additional cost)
• Making new friends with the staff and other members
•  Gear and equipment for sale on site

Here are a few of the negative things we found about our gym memberships:

• Commuting back and forth
• Closures for holidays, repairs, and moves
• Ongoing membership fees, whether you use the facility or not
• Having to wait for the particular machine you want when you want to use it
• Crowded work out classes
• Small, crowded locker rooms
• Lack of peer support
• Lack of incentives or rewards for meeting work out goals

Surely you can add your own opinions to these lists.

If you’ve found a gym that meets your needs that’s in the right place for the right price, then, by all means, we encourage you to use it on a consistent basis.

Our advice is to have a home-based work out alternative to your gym membership for those days when you don’t have time for your gym commute, when the weather is inclement, or you need a change of pace.

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - Prepare Your Space, Equipment, Workout Clothes

Prepare Your Space, Equipment, Work Out Clothes

Preparation is one of the most important steps for any successful endeavor, so you’ll want to follow this step for your weight loss success.

If you were planning to cook a complex meal, you would select your recipes (healthy of course!), make your shopping list, buy your ingredients, check that you have the appropriate kitchen utensils, and schedule more than enough time to complete your cooking tasks.

When preparing for your weight loss program, you want to identify your workout space, make a list of the equipment and clothes you need, and purchase what you need in advance.

Bruce works out in our garage and Marge works out in our sunroom. We both need a DVD player and color display to play our workout programs. You’ll probably need a work out towel, mat and light weights or a resistance band. Marge used filled water bottles to start her weight-centric exercises until she felt confident to use two-pound weights.

Depending on your selected work out program, other equipment might be necessary, so be sure to thoroughly review your program before you plan to start your regimen.

You must have comfortable work out clothes; you don’t need designer wear. Have at least two sets of work out clothes so you can rotate them through the wash. There’s nothing like a clean T-shirt and shorts to help you get moving.

Go to a reputable sports equipment store and buy the best-fitting, highest quality athletic sneakers you can afford. Be sure to have comfortable socks too!

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - Your Ideal Workout Time

 Your Ideal Workout Time

Only you know the best time of the day for you to work out. Everyone’s lifestyle is different and not everyone can work out at the same time each day.

We prefer morning workouts because it gets our energy up at the beginning of the day, and we both feel we’ve accomplished something really important for ourselves before our “work” day officially begins. If you schedule your workout mid day or in the evening, you definitely increase your chances of skipping it once the day starts to roll with the unexpected events that are just part of life.

In contrast, our daughter, the mother of three young children, works out in nighttime soccer games after her children are in bed. Her husband knows he’s on duty those nights and honors her workout commitment to herself.

If you’re feeling tired and unmotivated, start by putting on your work out clothes. Then get to your work out space and before you know it you’ll push “Play” on your DVD and start to move on autopilot. Sometimes just telling yourself you’ll do one-half of your normal work out is enough to get you in motion.

You’re not alone! Contact your buddy for encouragement and be ready to toss it back to your buddy when they call you for help. If you enroll for The Beachbody Challenge (www.TheBeachbodyChallenge.com), you get access to an online gym where you can interface with hundreds of work out buddies, which is fun and motivating.

If your primary workout is weather dependent, then you’ll definitely want a secondary workout program for any day when the weather is inclement. Bad weather is not an excuse to not work out!

We both look a week ahead and plan to work out seven days per week, knowing that we’re okay with skipping one day out of seven if we’re out late the evening before or have an early morning appointment. That’s the only “bye” we allow ourselves.

Plan your normal workout time and keep it a high priority in your life.

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - Which Workout Location is Best?

 Which Workout Location is Best?

You can work out at home, in the gym, with or without a trainer, or in any combination of the above. Part of our issue in starting our respective workout programs was selecting a home workout program that felt right for each of us.

Although Marge often walked and swam, she did not push herself hard enough with either activity to justify them as workouts. In fact, in spite of her feeling that she was physically active, she gained weight and was not able to maintain her desired weight. Clearly something needed to change for Marge to achieve her weight loss goal!


Bruce also walked (often with Marge) and, in spite of his high energy metabolism, he was also gaining weight!

When we became Team Beachbody Coaches, we investigated their various home workout programs to decide which was right for us. It was easy to get feedback about the different programs from other Team Beachbody Coaches and from our customers.

Beachbody has created some of the most well-known and popular home workout programs. Bruce plunged into the P90X® Extreme Home Fitness Workout Program, while Marge chose Beachbody’s Slim in 6® Workout Program.

Bruce has supplemented his home workouts with dance-centric exercise classes at our neighborhood wellness center. We both enjoy daily leisurely walks, which are valuable to keep us connected with nature and each other, but we don’t count our walks as workouts.

Hopefully our story of finding the best workout locations for each of us will help you select the best combination for yourself!

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.