When someone decides to go forth with a Bariatric procedure they will understand that the surgery alone will not be the only contributing factor to losing weight. Healthcare professionals will assist in the process of transforming the patient’s life which includes diet and exercise. This is great for having accurate information to succeed along with having support to achieve the final weight-loss goal and keep a healthy lifestyle in the future.

Who wants to go through a surgery and the healing process and see little results? This may happen for those who continue to eat junk. Keeping old eating habits even if the stomach is smaller is not good for anyone’s health. Yes, a greasy hamburger from a popular food chain can be considered tastier and more convenient than cooking at home, but what good is it doing to your body? There are a lot of people who grow up eating the typical junk foods and stray away from healthier options such as vegetables and fruits. For people who have Bariatric surgery, changing their eating habits can be quite a challenge since it could be years that they have eaten unhealthy. A good Bariatric program will have a dietitian assist the patient. They will provide information on which foods are good to eat, as well as other diet support.Exercise is another lifestyle change that needs to happen. For many overweight individuals they do not have the strength and energy to exercise, but once the surgery is done they have to add it to their daily routine to insure weight-loss and a healthy lifestyle. This does not mean the patient has to become a triathlete. Most Bariatric programs will include fitness experts who will provide the patient an individual plan to keep shedding the pounds away.

Exercise may be difficult soon after surgery, but any kind of movement is beneficial. Eventually the most common exercise that individuals add to their lifestyle is 30 minute walks. Not only is it healthy for losing and maintaining a healthy weight, but it is good for getting out of the house and enjoying Mother Nature.   

Fortunately, many patients have tried other weight-loss options and take Bariatric surgery very seriously. Not only will professionals help to succeed, but also support groups. This allows the individual to talk with others who are going through the same journey and get new ideas to succeed. All of these factors come together as a positive motivation tool. Changing diet and exercise will make the person’s weight-loss goals become a reality and will transform their overall health for the better.      

Focus 28 Team

www.focus28.com

When you consider the option of Bariatric surgery to begin losing unwanted weight, it will be emphasized by the surgeon that weight-loss surgery will not work alone. You cannot continue to eat unhealthy and avoid exercise like in the past. There has to be a commitment to changing your lifestyle for the better. This includes avoiding junk food which can be a challenge to break. This is because for years you have been use to eating whatever you like, say it be from your favorite fast food restaurant or unlimited amounts of snacks at home. Vegetables and fruits may be cringed at, but they will have to become a major part of the new diet plan since they carry tons of essential nutrients that the body needs.  The chances of succeeding with the new diet can be slim if you are not guided and motivated. Fortunately, many patients can get the support and guidance through a Bariatric program. There are some behavior modification techniques that can be implemented to increase your success following the surgery. 

When it comes to grocery shopping, a list should be made and stuck to. This means not putting junk food into your cart. Buying only the necessary items and avoiding purchasing foods that other people in the household will eat will help to control the temptations of snacking on unhealthy foods at home. It is best to take a visit to the grocery store on a full stomach so that your stomach is not eyeing up the foods for you. Once at home, foods should be not visible. You are less tempted if you cannot see foods on the counter or on the kitchen table. Instead of eating too large of portions, leftovers should be quickly stored or thrown out.  

Eating slowly is very important after surgery. This is because if you eat too quickly you may vomit. Mealtimes will be longer than prior to your surgery. You may need between 30 to 60 minutes to eat your meal. Small bites that are chewed into a liquid consistency are the ideal way to eat. If you like to eat when you are bored, depressed, or anxious you should find activities to avoid eating. This can be simply by going for a walk, listening to music, doing yoga, or finding a new hobby. Anything to keep your mind away from going into the kitchen will help to avoid overeating.  

These are just a few of the ways you can try to help assist you in staying on the right path of maintaining a healthy diet and losing and keeping the weight off. Changing one’s diet can be difficult, but with the right support and knowledge, you will have the tools to accomplish your goals.   

Focus 28 www.focus28.com

I was reading a parenting magazine that had an article for mothers who were trying to get back into shape after just having a child. The ideas in this article were pretty good, so I thought to myself, well why can’t I revise them to fit into my schedule.

The plan I set for myself was to put one hour a day aside for me and my children to play. I then incorporated my workout into the play time and my children where none the wiser, and I really didn’t feel like I was working out until the next day when the pain set in.

I had my 4 year old sit slightly above my feet and slightly on my shin. While sitting upright,

 I would raise my legs slowly with him ontop to where my knees where almost level with my thighs. I did this till I could not do it anymore. The first week it was 10 times by week 4 it was at 25 times.

Next, I would take my one year old and lay him on my shins as I was laying down with my legs bent and raised. I then brought my legs into my chest a number of times and again, until I could not do it anymore.  After a few weeks I was able to increase the number of times I could bring him into my chest almost 4 times the amount from when I started.

Lastly, I again took my four year old, sat him down behind me with him facing my back while I was sitting indian style. I took one of his bouncing balls and we would play hot potato, with the exception of me being able to turn around. He would pass the ball to me on my right and then to my left which forced me to have to keep twisting my waist in order to get the ball from with each pass to give it back on the opposite side.

In about  four to five weeks, my legs where becoming slender and they were starting to show some muscle tone. From bringing my knees to my chest, my stomach was also becoming smaller and defined. Last but not least my waist size went down almost one and a half sizes from the twists and all this from playing with my kids.

Everyone is winner with this. You get to spend some real quality time with your children, they have a whole lot of fun and so do you, and to top it off, you will walk away from it with loosing inches from your waist and thighs and your stomach gets toned as well.

Good Luck to you!

Katherine Adams

Focus 28 Customer

Focus28wellness.com

Okay, so the summer is quickly approaching, and I am not ready,  physically or mentally for the season to be here so soon.

I can not speak for you, but I know that I use to dread the thought of having to, dare I say it, “Work Out”.  The time alone that I thought it would take away from my day just did not seem worth it.

As it turns out, there were some little tricks that I was lucky enough to pick up along the way, that now working out is not a chore. It is a daily routine that I have incorporated into my quite time, when the children are all fast asleep.

Here are just a few tips that have worked for me with helping me to LOOSE some inches around my waist line.

1.While sitting Indian style on the living room floor or where ever you catch up on your TV shows, grab a broom stick or a mop stick, which ever you have, rest it on top of your shoulders - behind your neck and just start twisting left to right with your upper torso only.  Do this for 5 minutes a day until you gradually get it up to a half an hour per day. This worked great for me.

2.Once you are half way through your show, start doing some sit ups or crunchs. Don’t feel like you have to concentrate on counting how many your doing, your body will let you know when its time to stop.

3.By the time your  program is over, you have just worked out for one full hour without over thinking it. Another benefit to this is that you have just given your metabilism a jump start from all that moving, not to mention you also just lost calories and are working towards losing inches too.  How great is that?  

I suggest that you measure your waist the first day you start this, then again in a week and so forth. I promise you will be pleasntly surprised at the out come, just as I was.

It does not matter how much you workout initially, as long as you are doing something. Your body will respond to what ever you do as long as you are doing it!  Exercise is not supposed to be a task or something that you hate to do everyday.  It is meant to help build endurance and of course, help you physically.  By exercising on a regular basis, it will help us look better in our favorite outfits.

Make sure you enjoy whatever workout you put together for yourself, if you are not thrilled with it, you will not continue it.  Don’t allow yourself to fall into that pattern. You are better then that, I am better then that.  It’s time we show the world that very same thing.

Katherine Adams

Focus 28 Customer

www.focus28wellness.com

I know firsthand how hard it is to stay on track, especially in the beginning of your weight loss journey.  I have put together just a few helpful tips that have helped me through the hard times, and keep me going to this very day.  It’s all about the changes you make to your daily routine.  The smallest change can make a huge difference.   

Here are a few tips I stick to on a daily basis in order to maintain my current weight.   I would like to share them with you, just to show you that they are small changes, but they work. 

·         I do not eat past 7pm

·         I drink plenty of water throughout the day

·         I eat 3 healthy meals a day and two healthy snacks.  These meals consist of Focus 28 Soups, Oatmeal, Cereals, and the snacks are Focus 28 healthy snacks.  It is very important to get the proper protein and nutrition

·         I walk everywhere I need to go

·         I exercise for 25 minutes, in the morning after breakfast is the best time for me

·         I put time and effort into my meals, I think it makes them taste better and keeps them healthy too! 

There are so many little things that you can do to help you in your journey.  

Good Luck, Stay Healthy, Stay Motivated!

Kerry Timmins

Focus 28 Customer

kerrytimmins@yahoo.com

www.focus28.com

As I read these facts from the National Institute of Health I realized that movement is easy when you are inspired. After reading this list I printed this for my clients and they were motivated to prevent the being part of an obesity statistic. Somehow when you read the list in print walking an extra 1000 steps seems easy. Just increasing your duration of walking can make a difference. Make your own positive affirmation list and read it often when your motivation wanes. Always remember that inspired action make you move effortlessly-inspired action = your perfect weight. So, focus on your perfect weight, inspire your self and stay centered on your personal goals! 

- 58 Million Overweight; 40 Million Obese; 3 Million morbidly Obese

 - Eight out of 10 over 25’s Overweight - 78% of Americans not meeting basic activity level recommendations- 25% completely Sedentary- 76% increase in Type II diabetes in adults 30-40 yrs old since 1990Cost of Lost Productivity- Workdays lost: $39.3 Million- Physician office visits: $62.7 Million

- Restricted Activity days: $29.9 Million

- Bed-Related days: $89.5 MillionChildhood Obesity Running Out of Control

- 4% overweight 1982 | 16% overweight 1994

- 25% of all white children overweight 2001

- 33% African American and Hispanic children overweight 2001

- Hospital costs associated with childhood obesity rising from $35 Million(1979) to $127 Million (1999)Obesity Related Disease Costs Overwhelm HealthCare System

- Type II Diabetes ($63.14 Billion)

- Osteoporosis ($17.2 Billion)- Hypertension ($3.23 Billion)

- Heart Disease ($6.99 Billion)- Post-menopausal breast cancer ($2.32 Billion)

- Colon Cancer ($2.78 Billion)- Endometrial Cancer ($790 Million)

Source: National Institutes of Health

By Lisa Avellino 

Focus 28 Fitness Expert

www.focus28wellness.com

When it comes to exercise fitness centers, costs can add up quickly. It can be a good idea to decide on a budget for exercise and any related expenses prior to looking for a facility to join.If you are tight on funds, see if there are any places you may be able to cut back a bit in order to make a gym membership possible. Sometimes all you need is a slight budget adjustment in order to free up some funds for fitness. Also, check into low-frills facilities, such as some of the all-women gyms. Many tend to offer rates that are fairly inexpensive.

Comparison shopping is another way to find a gym that matches your budget needs. Call around for prices, ask friends for information and keep an eye open for special membership deals. Some places offer the same specials each year, while others vary them based on membership availability.

If you have a job outside the home, you may also want to check fitness centers around your place of employment to see what their rates are as well.Keep an eye out for hidden costs. Some places charge an annual membership fee in addition to monthly dues. Some may not include exercise classes in the cost of membership. Make sure you know what the package entails before signing up as a member, just to be on the safe side.  

The bottom line is it is not just what you can afford it is truly what you value. May I suggest setting a budget for a fitness membership and then find the perfect setting to get you fitter and motivated! 4 quick tips:

1) Visit the gym; be sure it is close to home or work 

2) Check to see if your insurance will pay for it or if the facility offers a corporate or     group discount. 

3) Be absolutely clear about what it includes 

4) Use it or as I always say” sweat once a day!!

By Lisa Avellino

Focus 28 Fitness Expert

www.focus28wellness.com

lavellino@focus28.com

Once someone has decided to go through with a Bariatric surgery they also have to make lifestyle changes. This is because the procedure by itself will not fully allow patients to lose weight. It is one of the tools that will help in the weight-loss journey. Lifestyle changes have to be made. If old eating habits remain along with no exercise, there may not even be any weight loss at all. No one that goes through an optional major surgery wants minimal results as an outcome. This is why lifestyle changes are extremely important. 

Exercise is one of the major lifestyle changes that must occur. Any type of exercise is beneficial, but one that is rhythmic and steady for 20 to 30 minutes per day is the best choice. The main long-term goal should be to exercise up at least 30 minutes per day, five to six times each week. This can be reached by simply going for a walk around the neighborhood or a local park. Creating a chart of how many minutes per day have been walked is a good tool in keeping track of the total amounts so that exercise goals can be reached.

Other types of exercises that help assist in weight-loss are aerobics and various sports. It is wise to ask the doctor when it is safe to begin such activities. It is very important to at least do a little exercise soon after the surgery and eventually build the amount to 30 minutes. This is crucial because when a Bariatric procedure is done the body has fewer food calories since the patient eats less. This can turn into burning unused tissues which includes muscle. Not only will the person lose muscle mass, they also will lose strength. When exercising, the body is forced to burn the fat instead of muscle which assists in reaching the optimal weight-loss results.

Many patients are leery to exercise right after surgery. It is common to wait two weeks post-surgery. Fortunately there are exercise specialists that can assist in setting appropriate plans. The specialist will be able to offer beneficial exercises and help the patient stay motivated. The key to remember is to listen to the body. Once the body feels worn and tired it is alright to stop and try again at a later time. This is so the body does not get hurt.

Exercise has never been more important than for patients of a Bariatric surgery. It is a challenge worth tackling since the positive results are plentiful. Not only does it assist in weight-loss, but it also changes the person’s altogether health for the better.       

Focus28 Team

www.focus28wellness.com

The nice weather will be here sooner than we think! I know as a woman we want to fit into some nice new spring outfits to show off our new figure and new found confidence.   

Let’s make sure we keep up with our daily movement. We can eat right all we want but we also have to remember to put some activities into our daily schedule to see changes. 

The simplest of things that we can do to help us along that will make a noticeable difference. Things that you do without even thinking about the positive effects they have on your body.         

·        Walk to the store instead of driving to it.          

·         Dance around the house while you’re doing your daily chores.   

·        If you can, while watching the television, sit there and twist your upper torso from left to right.

·        Use a jump rope as an excuse to get out of your house for a few minutes.

·        Use the stairs instead of the elevators while you’re running errands.

Remember make a few simple changes in you’re day to day activities and you will see a difference. 

Focus 28 Team

www.focus28wellness.com