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Transform Your Health: 10 Easy Habits to Lose Weight For Good

 

 

 

Break The Habit Series

 

Transform Your Heath

10 Easy Habits to Lose Weight For Good

 

Diets Don’t Work. Healthy Habits Do.

Start These 10 Lifestyle Habits Today to Transform Your Health,

Lose Weight, and Feel Fantastic!

 

 

By

Natalie Loeffler

@

NatalieLoeffler.com

 

Copyright 2016 Natalie Loeffler

NatalieLoeffler.com

 

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher.

 

Disclaimer

 

This book provides general information and extensive research regarding health and related subjects. The information provided in this book, and in any linked materials, are for information purposes only, and is not intended to be constructed as medical advise. Speak with your physician or other healthcare professionals before taking any nutritional or herbal supplements,. There are no “typical” results from the information provided – as individuals differ, the results will differ. Before considering any guidance from this book, please ensure you do not have any underlying health conditions which may interfere with the suggested healing methods. If the reader or any other person has a medical concern or preexisting condition, he or she should consult with an appropriately licensed physician or healthcare professional (other then the author of this book). Never disregard medical advice or delay seeking it because of something you have read in this book or in any linked material.

 

 

 

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Table of Contents

FREE BONUS OFFER

BREAK THE HABIT SERIES: BOOK 2

INTRODUCTION

HOW TO MAKE A TRANSFORMATION

WHAT IS A HABIT?

HOW TO USE THIS BOOK

TOP 10 HABITS FOR WEIGHT LOSS

1. Habit One

2. Habit Two

3. Habit Three

4. Habit Four

5. Habit Five

6. Habit Six

7. Habit Seven

8. Habit Eight

9. Habit Nine

10. Habit Ten

BONUS HABIT!

TIPS FOR GETTING STARTED

FREE BONUS HANDOUTS

FINAL WORDS

FREE BONUS PACKAGE

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BREAK THE HABIT SERIES: BOOK 2

 

 

 

 

BREAK THE HABIT SERIES: BOOK 2

 

Transform Your Mind Body & Soul: 25 Game Changing Habits to Lose Weight, De-stress, and Transform Your Life.

 

Book Two of the series has my most precious and valuable Habits that have changed my life. These are Habits that not only transform the health of your body, but transform the health of your mind, your soul, your happiness, your relationships, your passion, your energy, and much much more. It’s all the habits that successful, happy, and abundant people do. Let me tell you, there is no secret formula for success and results that last. The answer is simple. The best way to feel and look healthy and happy is by changing your lifestyle habits. Go get it here on Amazon while it’s still at it’s low price!

 

INTRODUCTION

 

Congratulations on putting your health first and downloading this book: Transform Your Health: 10 Easy Habits to Lose Weight For Good. I know there are a lot of great health books out there so I appreciate that you choose this one! And I assure you…you made the right decision. The tips in this book will help you get the success you want because it lays the foundation you need to get real results that last!

 

Think about this for a second: Why do you want to get healthy and lose weight?

 

Do you want to look good for your next high school reunion?

Do you want to lose the “prediabetic” label?

Do you want to be able to play with your children or grandchildren with ease?

Do you want to look good in your skinny jeans, or with no jeans at all?

 

You deserve to wake up and feel good about your health and your body. Now, remember… there is no one right way to be or one right way to look. Everyone is unique, and our differences are what makes the world a beautiful place.

 

However, I do believe there is one optimal way to feel. And that is simply…. Good!

 

If you don’t feel good about yourself then something is wrong. One of my problems with fad diets (other then they are usually totally unsuccessful) is that they have the potential to make you feel worse. You’re trying your best and then one day you might get stressed out and accidently fall off the wagon and then, boom! You think: “Failure. Might as well give up now.” Fad diets don’t lay the groundwork for success.

 

The only word I want you to think from now on is….SUCCESS!

 

In this book (and part two of this book) I give you a different solution to regaining your health. A solution that takes you on a journey of incorporating small, new habits into your life so you achieve nothing but success.

 

You see, everyday you are constantly doing one habit after another. You get up and brush your teeth first thing in the morning, then go make some coffee, then let the dog outside and so on. Then you go to work, come home, grab a bag of chips, pour a glass of wine and sit down on the couch. Those habits are so programmed in your brain that you don’t even realize they exist.

 

To illustrate how we can sometimes be oblivious to our daily habits, I would like to share a quote from a brilliant American writer David Foster Wallace. He wrote,

 

“There are these two young fish swimming along, and they happen to meet an older fish swimming the other way, who nods at them and says, “Morning, boys, how’s the water?” And the two young fish swim on for a bit, and then eventually one of them looks over at the other and goes, “What the hell is water?”

 

Surprisingly, fish don’t even realize they are swimming in water. They have known no other way of being. Well, just like those fish, sometimes we don’t realize the hidden power in our habits and how the can impact our decision-making and daily lives.

 

By becoming aware of our habits, and then implementing new healthy ones, you can totally transform your health rather easily.

 

It just takes one day at a time.

 

Think of what happens when you throw a small pebble in a pond. It makes a little splash, which causes a little ripple, which then grows bigger and bigger until the ripple crosses the entire pond.

 

Starting a new small habit can cause the same ripple effect. If you choose to do one new habit, slowly increasing the frequency, you will create a huge change in your life. Except, it will feel effortless instead of stressful.

 

My hope is that these ten simple yet powerful habits will be the first pebble that starts your transformation ripple effect. How many you throw after that, is totally up to you.

 

Change is but a pebble away.

 

To a new chapter in your life,

 

~Natalie

 

READY? LET GET STARTED!

 

You are about to learn the 10 most important habits to lose weight. Though seeming simple, these 10 habits will set the stage for real, lasting weight loss results. The thing is 9 out of 10 of you aren’t doing them (eek!). You might do them for a bit, but then you stop. Why? Because you have not made them a habit. And, according to my experience, you cannot successfully make changes in your life until you make new healthy habits.

 

HERE’S HOW I CAME TO THIS DISCOVERY

 

I have been working with people for 15 years and doing Holistic Therapy and Nutrition Coaching for the last 8. Growing up in a large family, and having an identical twin sister, I have always been curious about human behavior. I was often asking questions. How are we created? What drives us? How do our personalities, behaviors, values, and passions get developed? Is it nature or nurture? Why to people lie? And what’s up with people laying on beaches practically naked?

 

You could say I was a curious kid. ;) To this day though, I still seek to learn as much as I can (and love to lay on beaches ;) Side note, I also freaking love Google. Thank you Sergey Brin and Larry Page for being two of the many geniuses that brought us information at our fingertips. You also inspired me to coin the term “infogasm”. This is when you get really excited about something you learned. No? Haven’t experienced it yet? Well, it’s never too late! Go get your learn’n on and see what happens.

 

Continuing on…my curious mind pushed me to get a Bachelor’s degree in psychology. I absolutely loved it and was fascinated by all the topics. Abnormal psych, theory, research…I was just soaking it all up. Before and during that time I was also employed as a teacher. I really enjoyed working with children and families and found myself wanting to learn more about family dynamics and relationships. I then decided to continue my education and get a Master’s in counseling. I learned so much in that program. I was particularly interested in learning about development and attachment, neuro-psychology, humanistic psychology, addictions, and family and couples counseling.

 

I ended up doing my internship (for those lovely 3000 hours you have to get for your license) at a great organization called Community Options for Families & Youth (COFY), where I did behavioral therapy for at-risk children and their families. That was definitely a great learning experience. Not only did I learn a ton about family dynamics, I learned some super effective strategies for behavioral change. Since COFY was a non-profit working under the county, we had to create treatment plans, record data, and basically document everything. As fun as a tremendous amount of paper work is, we could at least scientifically determine what worked and what didn’t. I believe in the power of behavioral therapy and continue to weave it in my work (as you will see).

 

After years of doing that work (and getting licensed. Holla!), I realized it was time to test my wings out and start my own private practice. During that time I kept on learning (of course) and found that I was drawn to holistic-type practices, and I got certified in Hypnotherapy, Energy Therapy, and Body Work. At that time, I was also working with a number of women who were coming to me for weight loss issues. Being that I have always been into health and fitness, I was then certified as a Weight Loss Specialist. I happened to be going through some of my own health issues at the time, so the synchronicity of it all led me to where I am today.

 

I now love helping people overcome the barriers that are keeping them from achieving the results they want. When it comes to nutrition and weight loss, I, of course, feel it’s important to teach people healthy ways of living. However, I want to take it a step further, a step deeper. I want to move beyond just healthy recipes and really help you learn what needs to happen to make a true change in your life, so it can stick and you can get the lasting results you want. Everyone can easily Google recipes (again thanks Brin & Page), so obviously that’s not the only thing you need to regain your health. You need a system to follow, a sound behavioral system that has been proven to be effective in making changes for decades.

 

However that’s not all. There is another important factor to understand when making health changes. And that is, how you treat your mind and body. Before I go on, let me stop here and ask you. In the past have you followed some fitness nut’s advice and been unsuccessful? Or maybe a strict diet plan like Atkins or The HCG diet and eventually had to stop and/or the weight all came back?

 

If yes, then I feel your pain shugah. I have been there too. Back in the day, I tried all sorts of crazy diets with little results. If you have been unsuccessful with a strict weight loss program you are in the right place. Let out that sigh of relief! Strict eating plans and exhausting exercise routines are not the answer. You will learn in this series that there is only one road to successful weight loss. And that is the one of nurturance. Nurturing the mind, body and soul.

 

In my books Break The Habit: Transformation Series, you will learn that in order to lose weight, de-stress, and transform your health, you need to establish habits that take care of all the parts of you. The physical parts. the emotional parts, and the spirituals parts. No starving yourself. No depriving yourself of fun. No torturing yourself for hours on a Stairmaster.

 

Uh-uh…no sir-ee.

 

After years of studying health, psychology, and spirituality, (and learning lessons from my own life experiences), I have discovered the true path to success. If you stick with me and follow my tips, you will definitely start to make changes in your life that will dramatically affect your health, your weight, your stress levels, your relationships, your success, and your happiness.

 

Part One of the series (you are reading right now): 10 Habits to Lose Weight For Good. This book sets the foundation for your health transformation.

 

Part Two of the series: 25 Game Changing Habits To Lose Weight, De-Stress, and Transform Your Life. This book is that next step that will turn up the transformation heat, so to speak. These are the habits you probably haven’t heard of that can significantly change your whole life. Get it now on Amazon while the price is still low.

 

 

 

HOW TO MAKE A TRANSFORMATION

 

In some cultures around the world, if you want to find yourself and make a life changing transformation, you go on a vision quest.

 

In a vision quest, you would leave all your trivial belongings behind and travel across the world to Australian or Peru. You may or may not take some hallucinogenic herbs and then trek through the desert or jungle, surviving off only the land, wondering alone to dig deep within your soul… looking for the answers to life’s mysteries.

 

You down? As much as those sound awesome to me, in a torturous-yet-mind-blowing way, I’ve got a different game plan here (although, if you have, I high-five you and want to hear all about it!). Considering that most of us can’t drop everything and embark on such a journey, a simpler life changing transformation process is in order. Without any kind of vision quest, I have made my own life transformation and have helped many others make transformations too! So if you don’t have some hallucinogenic herbs to find the answerer, then Ill tell you how to get them. The key is this: habits.

 

You see, I realized that major changes are not due to a single revelation or mind-altering experience. Transformations are due to implementing small changes that you can stick to so that, over time, you create a new healthy lifestyle that is easy to maintain.

 

 

WHAT IS A HABIT?

 

Even though as a human you are an evolved, intelligent, and spiritual creature, when it comes right down to it, you are rudimentarily habitual to the bone. For better or for worse, you create habits that form your daily life, and those habits help you keep a sense of consistency, order, and simplicity. Webster defines habits as “routine behaviors done on a regular basis. They are recurrent and often unconscious patterns of behavior and are acquired through frequent repetition.”

 

The thing is, many of these are unconscious; we don’t even realize we are doing them. And, unfortunately, that means you have habits that don’t really serve you and could be more damaging than helpful. Over the years, anywhere from childhood to adulthood, you may have created these habits for convenience, from misinformation, as a coping skill, for pleasure, for attention, or by something else entirely, but it doesn’t really matter. I am not going to go deep into your psyche in this book. What matters is that you can change habits, no matter where they originated.

 

I worked on habits a lot when I was working as a Behavioral Therapist. I was taught that another way of thinking of a habit is as a link between a stimulus and a response. It serves as a mental connection between a trigger – thought or event (stimulus) and our reaction to that trigger (the response). Repeating this connection time and again forms a habit, which affects all subsequent decisions and actions. If repeated often enough, this connection becomes near permanent unless we take conscious action to change it.

 

For example, a stimulus for over-eating can be stress. The stress may be physical, emotional, or mental and triggered by such things as a restricted diet, tiredness, an argument, a bad day at work, or even just negative thinking. A learned response for dealing with this stress may be eating. Over time, the bond may become so strong that our automatic, or habitual, response to stress is to eat. It becomes like second nature.

 

Now, even though my series is called Break The Habit, I actually am going to suggest that you focus more on creating new healthy habits. The old habits will break naturally as the new habits are formed. Focusing on positive behavior is so much easier and more rewarding than constantly thinking about bad habits. This idea is called positive reinforcement.

 

During my therapy practice, I found I achieved great results by helping my clients create new positive behaviors, and then rewarding them for doing so. The rewards then increased their positive behavior and soon, the old behavior was gone, boom! No psychoanalysis. No unraveling long histories and subconscious blocks (that’s definitely another book!). In terms of changing behavior, it’s simple. Create new healthy habits, do them, feel better, and celebrate!!

 

Ok, maybe that’s a little easier said than done. But I have studied habits for a long time now and I have found there are tricks to really creating new habits that last. It does take a little work, as great things always do, so throughout the rest of this book you are going to learn numerous new healthy habits that you can start doing today to get your mind, body, and soul ready to become the happiest and healthiest person you can be, or that you want to be! I say that because everyone is different in terms of the results they want. Some people may want to just dive in head first and go super-strict and get very lean. Some people may want to be a bit more relaxed and take it day by day and just be healthier than they are now. I am fine with either.

 

This is your transformational weight loss journey, so make it your own. You be you, luv. My hope is to give you a guideline that I have seen to be successful in my experience and the experiences of my many clients. All I ask is that you try your best and be nice to yourself. Don’t beat yourself up if you forget to do one of your new habits.

 

It’s ok. Believe me. In the past I have fallen off the wagon more times than I can count on my fingers. Pizza is just too darn good! But now, I don’t sweat it. I have created so many good habits that I am perfectly fine with enjoying life’s magnificent cheese-y, pepperoni-y, pinnapple-y, and jalapeño-y creations when I choose to indulge myself. But, for the most part, I crowd out the bad with the good so that I am always taking care of my body. So stick with me, and I’ll show you how you can live a happy, healthy, guilt-free life too!

 

 

HOW TO USE THIS BOOK

 

This e-book is a collection of short articles I wrote about effective weight loss habits. In order to keep this e-book short and sweet, I did not include detailed scientific explanations of why each one is important, and instead gave you a brief and to- the- point description. I did it this way so you can easily read through this guide and start making changes immediately. I didn’t add references (yes I’m a writing rebel!) because the information really comes from 15 years of experiences that have created my overall belief of what works, and what doesn’t. Don’t get me wrong…I am a research junkie and love scientific explanations. You’ll just have to check out my other work to read all that good stuff 

 

Should you take every bit of this information as truth? You can, but you don’t have to. Should you question any of these habits? Feel free if you want to. And, I encourage you to look into any of them further (or email me of course) if you want to validate them for yourself. That is the beauty of the world we live in now. Like I said before, information is at your fingertips. However, my intention here is to give you a brief summary of the experiences and education I have that has helped me and many other people, so that you don’t have to spend all that time doing the research yourself.

 

Throughout this guide, I will ease you into a new understanding of why these habits are good for you. But sometimes I will give you some tough love too. I’m just keeping it real ya’ll! Can you handle it? I think you can. You are a smart, savvy, and courageous person. And I sense you are ready for a change. The time is now, and you are exactly where you are meant to be. This is where your next chapter begins. Hallelujah!

 

 

TOP 10 HABITS FOR WEIGHT LOSS

 

Part One of my Break The Habits: Transformation Series is dedicated to the Top 10 Habits you need to start doing in order to heal your body and lose weight. Although seemingly basic, they are incredibly powerful once made into a new habit. If you struggle with weight loss programs, it is usually because you are constantly fighting your usual routine. Your are either fighting the urge to go back to an old way of eating, an old resistance to exercise, or an old way of thinking about nutrition, your body, and your self-worth.

 

So put the white flag up and surrender. No more fighting. It’s time to ease your way into a healthy state of mind. It is well known that doing a crash diet, some kind of extreme weight loss program, or a fitness bootcamp leads to only temporary success, if any at all. You will ultimately go right back to your old ways, and then it will all be for nothing. Being extreme doesn’t work. Slowly creating new healthy habits does!

 

Getting excited? I hope so! Before you begin, I want you to do something as you read through these habits Ask yourself these three questions.

 

1. Am I doing this habit consistently?

2. If not, what’s stopping me from doing this habit?

3. How can I do better?

 

Being honest with yourself can be very powerful for change. Many times you might think you are doing something when you are actually not. You don’t need to be perfect. Doing the best you can is more than enough. But when you believe you can do better and push harder you will always be successful. Every. Single. Time.

 

And you’re off!

 

 

THE HABITS

 

1. Habit One

Breathe Deeply

 

Ok, with me now…take a nice big breath of air in…and exhale it out slowly. Ahhhhh. Feels good right? Sometimes we don’t realize how shallow we are breathing until we suddenly feel the need to take a deep breath to catch up on some much needed air.

 

Breathing is one of the most important functions of the human body. Makes sense, since you would lose consciousness after a few minutes right? But not only is it a method of bringing oxygen into the body, its function has a domino effect that translates into overall health and relaxation for the mind and body.

 

Are you a chest breather or a tummy breather? Take a deep breath and put one hand on your chest and one on your stomach. Which one moves more? Depending on which area you breathe into, your body may be in a more relaxed or stressed state. You see, your nervous system is governed by two entities, the sympathetic nervous system and the parasympathetic nervous system. Your sympathetic nervous system is what regulates your “fight or flight” response. This part is triggered by shallow breathing, as that is what you would do if you were scared. Your parasympathetic nervous system is what regulates “rest and digest” and is triggered by deeper belly breathing, which is what you would be doing if you were lying down and sleeping.

 

This means that if you spend your days “chest breathing”, your body will be in a mild state of stress. This is not good for your health! What you want to do is focus on and practice taking deep breaths regularly throughout the day. This will send your body into a state of relaxation and protect you against other things that might stress you out (‘cause we all got those!)

 

So, help your body out. Create a habit of taking deep slow breaths for 5 minutes at least three times a day. Start by putting your hand on your belly. When you take a deep breath your diaphragm will push out your stomach. Continually breathe and make sure each breath pushes out your stomach. Try and get a bigger and bigger belly each time. If you are a beginner, a good rule of thumb is to breathe in for 4 seconds and exhale for 8. Then increase as you get some breathing skills under your belt.

 

Deep breathing is one of the best relaxation and stress reductions techniques that you can do. It literally soothes your body so it can function at its optimal levels. It is really the foundation of all other habits. So go ahead now…get your breathin’ on!

 

Recap:

Healthy Habit: Breathe Deeply

 

Start with taking 5 minutes a day taking deep belly breaths (and increase to 3x a day after some practice). Feel your body relax with each breath. You can do this when you wake up, before you go to sleep, or perhaps after a hectic or stressful event, to help relax your body and mind. Breathing is extremely versatile (it’s free and you can do it anywhere!), so create a time and place that works best for you. Then, just chill and breathe.

 

And there you have it: The foundation of all the other habits. If you can start this habit, the rest will be a piece of cake.

 

2. Habit Two

Hydrate

 

Drink more water, drink more water, drink more water. And, when you think you have had enough, drink some more. Ugh I know..…but you need a lot! Unfortunately, it’s rare that people drink enough water. Why is this so? I know I didn’t always get my full amount in, back in the day!

 

Well, it comes down to this… it’s not a habit. Simple. You could have other reasons but ultimately to get that much water in, you need to put some effort into it, plain and simple. But don’t worry, I’ll tell you how so it’s easy!

 

Water is the fountain of youth. We need it, not only to survive (death by dehydration can happen within 96 hours!), but so that all the cells in our body can function properly. Dehydration causes all sorts of unpleasant symptoms such as weight gain, puffiness (especially around your midsection, face, hands and feet), illness, headaches, pain, and more.

 

Think of it this way, if you had $1000 in your bank account, and no more money was coming in, wouldn’t you want to hold onto that money? Wouldn’t you want to save it for the things that were the most important? Well, your body is just like that with water. If it only has a limited supply, it will hold onto that water. It will save it for the more important things, while letting others (like your nerves) get rationed (which they don’t like!) And when your body doesn’t want to let go of water, guess what? It also doesn’t want to let go of fat.

 

I once tried a weight loss experiment in which I tested what happened when I drank the appropriate amount of water, versus when I didn’t. I ate the same thing over two weeks. The first week I had my full amount of water. I lost 2 pounds. The second week I ate the same food and did not drink my full amount of water. I gained 5 pounds. D’oh! That sucked to say the least but hey, I learned a valuable lesson. You have to drink water to lose weight!!!

 

So, the best course of action is to relieve your body’s “captive” water by continually filling your body with fresh water. You need to consume about one ounce times half your body weight, or somewhere in the range of 64 oz. You can split this up however you like but here is my favorite regimen to get it all in.

 

1. First thing AM: 12 oz. of room temperature or warm water with lemon, turmeric, and pepper (a good detox).

2. AM 8 oz. of Green Tea (or any other herbal tea).

3. Mid day between breakfast and lunch. Drink a large 20 oz. cup of water. Just down it. You may notice it fills you up. This is good. Usually you are dehydrated, not hungry, so always drink water first to curb any faulty cravings.

4. Afternoon. Carry a water jug, minimum 24 oz., and sip on it. Regular water is good but you can get fancy with it if you’d like. Add lemon, mint, cucumber, other fruit, tea, herbs, flowers, water flavor enhancers (make sure no sugar or aspartame). Sugar free bubbly water is a good choice too.

5. Dinner. Have a bowl of soup as one course. Roughly 8 ounces. (Yes this counts as water!)

6. PM. Have an 8 oz. cup of decaf Green Tea. Green Tea helps with digestions so it’s great for after meals. You could also mix this with a yummy spice tea (brew the two bags together) and add a little cream and honey to make a delicious dessert (one of my personal favs!).

 

And there you have it. Start doing this daily (making your own personal tweaks to it), and you have easily consumed your daily amount of water.

 

One last tip. Try to drink fresh, natural spring water out of BPA free glasses or water bottles. Be careful of tap water that’s not filtered (there are lots of toxins, chemicals and fluoride in there). Grab yourself a carbon filter water system or get your water delivered by a reputable water company.

 

Recap:

[* Healthy Habit: Hydrate. AKA -Drink Lot’s of Water! *]

 

Find a method that works best for you, but make sure you’re getting your minimum dose of 64 oz. of water daily. Remember, its best to drink large amounts of water between meals, and have a cup of green tea after meals to help with digestion.

 

 

3. Habit Three

Eat Healthy Food First

 

If you want to regain your health and/or lose weight, you need to heal your body from the inside out. And the best way to do that is to nurture your body. Give your body what it wants. What it needs. What it craves to feel vibrant and energetic.

 

Now you may say, “Well my body craves chocolate, so that must be what it needs!” Oh, you sneak you. But unfortunately no, that is not the case. When you crave food that isn’t healthy, like sweets and refined carbs, it’s not because your body wants that food. It’s because you’ve conditioned that food with “feeling good” (and you may even get a little serotonin boost from it) so you want it when you need to feel better. Have you even noticed you want sweets or processed food when you are tired, sad, angry, depressed? But that craving is really just a bad habit and can be fixed!

 

 

What your body really wants to feel nurtured and be healthy is simple: whole foods. Fresh fruits and vegetables, healthy fats, and quality protein. These are the things that allow your body to run like a well-oiled machine. Fast, efficient, stable, and reliable. Now I am not saying you have to eat apples and carrot sticks all day (I seriously hate programs that tell you that!), I am saying that the majority of the food you eat should come from whole foods and not processed foods.

 

Feeding your body unhealthy foods, like sugar, processed foods, and large amounts of pasteurized cow dairy and refined wheat products, is like dumping tar into your machine. The pipes will get clogged up and your system will start cracking and breaking and ultimately shut down. You will feel like the Titanic sinking to the bottom of the ocean. You don’t want that, right?

 

I believe in the philosophy called “Crowding Out”. This means that it’s better to focus on adding in healthy foods to your diet, and by doing so, you will ultimately eat less “bad” stuff, and not have to suffer their negative consequences. This is a system that has helped me, and many of my clients. By working on routinely eating healthy vegetables, fats, and proteins, you have less room in your belly for the other stuff.

 

Remember- ADD the good stuff, and do it first. Here are some examples:

  • For breakfast make a two-egg omelet, add zucchinis and mushrooms and two chicken sausages. If you are still hungry or feel unsatisfied, add a piece of toast (but maybe you won’t need it?)

  • For and appetizer have hummus with a plate of carrots, celery and sliced bell peppers. Want a couple chips in the end because you’re craving something salty and crunchy. Do it. At least you didn’t chow down on an entire bag of chips first because you were starving.

  • For dessert make a chocolate peanut butter protein smoothie. Still need a piece of real chocolate? Ok go for it if need be. At least you got your good protein and fats in first.

 

See how this works? By always eating your nutritious food first, you most likely won’t even need the crap. We usually just have a habit of going to that junk food first because that is what is easy. Believe me, once you start making healthy food a habit, you will wonder how you ever lived any other way. The more veggies you eat, the more you will crave them. Then, viola! You can start to watch the pounds come off, your skin start to glow, your energy peak, and your mood elevate. Woohoo!

 

Here’s a list of what you should consume because they are nourishing:
All vegetables
Leafy greens
All fruit
Avocados
Sweet potatoes
Organic free-range, grass-fed meat (chicken, turkey, beef, fish, pork, etc)
Organic free-range eggs
Nuts
Full fat yogurt (coconut is best)
Keifer (coconut is best)
Coconut milk
Coconut oil
Olive oil
Avocado oil
Grass-fed butter
Green tea
Water (8 glasses a day)
p.  

 

Recap:

Healthy Habit: Eat Nutritious Food First.

 

Try to plan to have fresh vegetables and fruits, healthy fats, and quality proteins in your diet everyday. It’s best to work on eating these foods first, and then add in the less healthy carbs after if need be. You can be as simple and as creative as you want. I know it doesn’t look like an extensive food list, but you can do a lot with it. Look online and you can find thousand of amazing recipes with these whole foods. Just Google gluten-free, sugar-free, dairy-free recipes. The key: crowd out the bad stuff with the good stuff!

 

For a more detailed eating guide: Check out my Holistic Weight Loss Program here: Or go to http://bit.ly/natalieshealthprogram

 

 

 

4. Habit Four

Take Care of Your Gut

 

Did you know that you have roughly 10 pounds of bacteria in your body? Kinda scary if you think about it. But actually, most of these tiny little microorganisms serve great purpose in your body.

 

Another term for these bacteria is gut flora. The purpose of these gut flora is that they help break down food into nutrients; thus, it is very important that you support lots of “good flora/bacteria” in your body for proper digestion.

 

Having a good supply of healthy gut flora will:

1.Regulate your blood sugar

2.Improve your insulin sensitivity

3.Mitigate depression and other mental health disorders

4.Minimize inflammation and infection

5.Promote digestive regularity and weight loss

6.Prevent allergies, asthma, and autoimmune disease

 

Those are some really important things right?!

 

Unfortunately, there are some bad bacteria that like to sneak their way into your body as well. Bad bacteria suck because they make it so the good bacteria can’t do their job, which keeps your food from being properly digested. When that happens…itz alllllll bad. The food in your digestive tract can start fermenting, trapping gasses, and preventing the absorption of nutrients. If the bad bacteria get too wild, it can cause SIBO (small intestine bacterial overgrowth). This is characterized by digestive discomfort, bloating gas, loss of appetite, and irregular movement of the intestines, which can lead to constipation or diarrhea. Um…no thanks!

 

Recap:

Healthy Habit: Support Your Gut Health.

 

Happy belly equals happy life. Start a daily habit of adding healthy gut flora food to your diet, and eliminating the things that feed bad bacteria.

 

Quick Gut Guide:

Add: Prebiotic (foods that feed gut flora and probiotic bacteria like onions and garlic) and probiotic food (kombucha, yogurt , sauerkraut) or take a probiotic supplement.

Subtract: Over using antibiotics and NSAIDs (if permitted by your doc), processed sugar, and stress.

 

 

 

5. Habit Five

Eliminate Toxins

 

Most health care professionals now agree that systemic inflammation is an underlying factor in most non-communicable diseases, including diabetes, obesity, heart disease, stroke, high blood pressure, high cholesterol, irritable bowel syndrome, asthma, joint pain, eczema, acne, rosacea, osteoporosis, arthritis, depression, anxiety, Alzheimer’s, Parkinson’s, and many more health issues in modern life.

 

It is imperative that we take all the measures we can to make sure our body stays in peak health, so as to reduce the risk of these inflammatory symptoms. One way to do so is to eliminate external and internal toxins. We want to keep our cells safe and nurtured.

 

So, what causes this inflammation? Well, to begin with, there are a number of things you need to look out for to be on the safe side. These are the four main categories to watch out for:

 

Inflammatory foods, such as sugar, wheat, soy, and refined dairy.

 

Sugar, wheat, soy, and refined dairy do a number on our digestive system. Not only do they feed bad gut bacteria, they cause insulin spikes (leading to diabetes and weight gain), mess with the balance of your hormones, and damage your mitochondria, which is what produces energy for all the systems in your body to function properly.

 

(Check out my hormones training here for more information on inflammation). Or go here: http://bit.ly/hormones123

 

Food chemical and preservatives

 

Many companies add fortified minerals and chemical preservatives to make processed food seem better for you and last longer. The problem is, your body may not recognize it as food, and instead may react to it like some kind of harmful invader. Watch out for: carrageen, nitrates, colors and numbers, and fortified minerals, such as folic acid.

 

Plastics

 

Fortunately, it has become more widely known that using anything plastic can be a dangerous gamble. The problem is that some plastics have chemicals in them they act the phytoestrogens in your body. Which means they act like the hormone estrogen. This is problematic, because if you have too many phytoestrogens your body gets confused and you end up with a hormonal imbalance. There’s research out there that has found a large connection between childhood obesity, diabetes, weight gain, premature puberty, estrogen dominance, and even cancer as a result of too many phytoestrogens.

 

Do you really want to take that chance? There’s an easy fix here. Limit the amount of plastic you use. Aim for BPA free or glass products and, for the love of God, do not microwave your food in plastic Tupperware! In fact, don’t use a microwave. Period. Microwaves use radiation to alter the chemical structure of your food making your food unrecognizable to your body. You might as well eat a rock instead. One study compared regular water to water that had been microwaved. The experimenters watered plants with regular water, and another batch of plants with microwaved water.

The microwaved water killed all the plants. Enough said!

 

Household cleaners

 

You don’t have to eat toxins for them to affect you. Toxins in your environment can also seep into you nose, eyes, mouth, and especially skin. I am not trying to terrify you, but they are everywhere. You can’t escape 100% of it, but you can do your part to be “green” and limit the amount of toxic chemicals in your own house.

 

My favorite all around “green” disinfectant is white vinegar. It does an amazing job killing bacteria. Yes, it smells like vinegar at first, but when it dries that goes away. Need some extra “umph”? Throw down a little baking soda then spritz some vinegar on it and watch the magic show. Dirt, grease, and mildew come right off with a gentle scrub.

 

Recap:

Healthy Habit: Eliminate Toxins

 

Work to eat a clean, whole food diet. Use glass and BPA free products so you don’t accidently ingest harmful plastic, and try using some simple vinegar for cleaning up. This new habit may seem not as important as some of the others, but let me tell you, in terms of your long term health…it could save your life!

 

 

 

6. Habit Six

Get Moving

 

I have noticed there are two types of people in this world. One type needs a fire lit under their tush to get them moving. And another type that needs an anchor tied to them so they stop moving. I happen to be the latter, but if the first one is you, then get ready for some fire, baby!

 

I am sure you know that exercise it very important for your health. Exercise helps you lose weight, increase your heart strength, and boost your immune system. It also helps to regulate your hormones, mitigates depression, gives you energy, increases circulation, helps build muscle, and lots, lots more.

And to make matters worse, there are more and more studies coming out explaining how terrible it is for you to sit all day. They say it’s the “new smoking” bad habit. Yikes! That can’t be good. So up and at ‘em! If you sit on the computer all day or watch a un-admit-able amount of TV, time to get up and move. I have to use a computer on a daily basis, so I know the struggle is real. You get all caught up in what you are doing and before you know it hours have gone by. It’s usually when my butt goes numb that I finally notice how long I have been sitting. Oops.

 

The best thing to do is either set an alarm that goes off every 20 minutes so you remember to get up, or start using a balance ball or standing desk. These will help combat the effects of prolonged stagnation on the body.

 

Or maybe you are the type that “doesn’t have time” or are “too tired” to exercise? You say work keeps you busy, or the kids keep you running around and exercise falls off the schedule because you are pooped. Nope, nope, nope. That excuse doesn’t work with me hunny. Here’s the thing about that, when you exercise, you actually get more energy! More energy for work. More energy for your kids. More energy to do the things you love. If you can regularly exercise, then you will start to wake up more refreshed and by the end of the day you will not be as tired either.

 

The hardest part is getting started. So here’s what you do. Just start off with 10 minutes, 3-4 times a week. Do a few squats, hand weights, or power walks. When you feel ready, move up to longer times more frequently throughout the week.

 

Another great plan is to find a local dance or exercise class. Then you can make friends, socialize, and eventually, be held accountable for showing up. Want to stay solo? That’s fine too. Bump some music in the kitchen and dance away. As long as you’re moving, your body is happy!

 

Recap:

Healthy Habit: Get Moving.

 

If you work on a computer, set a timer to remind you to get up and move every 20 minutes or use a balance ball or standing desk. Start exercising at least 3 times a week for 10 minutes a day. Increase as you feel ready. Routine exercise will help transform your health and happiness incredibly fast! It’s a must!

 

 

 

7. Habit Seven

Set Goals

 

If you don’t know where you’re going,

[_ I hope there’s nowhere you need to be. -NL _]

 

What is it that you want? Do you want to have more energy? Do you want to feel more peace and satisfaction? Do you want to look better naked?

 

Identifying your primary goal is crucial to getting the results you want, because you can never reach the destination if you don’t know the location. Wherever you are right now, I want you to think about what you want to accomplish. Do you have an idea of how you want to look, feel, or perform? Once you know the end results, you can map out the steps you need to take to get the end results.

 

There is a great formula to follow when making goals so that you can achieve them with ease. They are called S.M.A.R.T. goals. They stand for Specific, Measurable, Attainable, Relevant and Time.

 

“Specific” means to focus on one goal that has an actual end point. For example, instead of saying “I want to lose weight,” say, “I want to lose 10 pounds.”

 

“Measurable” means that you can tell specifically how far along you are towards achieving your goal. If you say in a general way, “I want to lose weight,” well, I guess if you lose 1 pound you will have achieved it. But is that really what you want? If you say, “I want to lose 10 pounds,” then you will know exactly where you are at any moment.

 

“Attainable” means that you can actually accomplish your goal. If you are trying to lose weight, you don’t want to put that you want to lose 50lbs in 3 weeks. That would most likely not happen (if you are losing weight safely). Make sure to pick a attainable goal in an attainable time. Adjustments can always be made but if you pick something that is realistic, you will start to believe and move toward reaching that goal.

 

“Relevant”. This is the “why” of it. Why do you want to achieve your goal? Why do you want to lose weight? For example, you might say, “I want to lose weight for my next high school reunion”. Having some sort of relevant motivation will greatly help you stay focused on your goal. And, be sure to picture yourself having succeeded!

 

“Time”. No goal is complete without a deadline. “I will lose 10 pounds in 6 months.” This way, you can break down your goal if you want to (“X” amount of pounds a month), as well as monitor your progress and actually celebrate when you have accomplished it. If the goal time needs to be changed, you can always adjust it.

 

Goals are not meant to stress you out. They are just a way for you to stay focused, organized and motivated. Creating small goals that you can achieve easily are also great so that you feel a sense of achievement and success, and then keep on going to achieve even more. It’s those small goals that are the building blocks of sustainable results.

 

 

Recap:

Healthy Habit: Set Goals.

 

Come up with one short-term and one long-term goal to strive for. Go though each S.M.A.R.T. step and break your goal down. Then write it out, put it up where you can see it everyday so you can kick butt on your goals!

 

 

8. Habit Eight

Unlock Your Vision

 

In order to transform your life and become the best version of yourself, you need to come up with what that looks like. If all you do is say you want things to change, but don’t really know what the end result looks like, you will have a hard time reaching that goal because you won’t know what to work towards.

 

The mind is a powerful thing, and will actually move you towards reaching your goals if you are set on what they are. That is why making a vision board can be one of the most powerful tools you can use to make your dreams come true. A vision board is a medium to which you can put pictures, words, inspirational quotes, magazine cutouts, or anything else you want, on a poster board (or pin board) so that you can look at it everyday and keep your mind on track.

 

There are two points to the vision board. One is so you can see (literally!) what you want. Do you want to lose weight? Put a picture of you at your ideal weight, or a picture of someone else that can motivate you. Do you want to work at your dream job in the future? Put pictures and words that inspire you to work toward that goal. All the pictures are there to give your mind a vision of what the future looks like.

 

The second thing a well-thought-out vision board does is elicit powerful emotions in you, like excitement, joy, love, and passion. By putting pictures that you like to look at (a very important component), you will allow those emotions to set the pace for your energetic being to move toward those goals. Emotions are one of the most powerful forces that influence us as human beings. If we look at something and feel joy, we will start living that life of joy.

 

In addition, the law of attraction will work in your favor when you make a vision board that elicits positive emotions in you. The basic premise of the law of attraction is that like=like. Meaning that the universe brings to you want you are already feeling. So if you are feeling depressed and feel nothing but bad things happen to you, then that is what the universe will continue to pull toward you. Sounds crappy, huh? But on the flip side, if you focus on things that make you feel happy, successful, motivated, and passionate, then the universe will bring you things that will resonate with those emotions.

 

If you feel healthy, then you will become healthy. If you feel successful, then you will become successful.

 

Just by making a vision board of what you want your future to look like, you will allow your body, mind soul, (and the universe), to all move in the direction you want, so that it can come true.

I want to urge you to think big here. This isn’t a time to let fear, judgment, or “reality” put a damper on what you want. Removing those from the forefront of your mind may be one of the most important aspects of achieving your goals. You need to think big, and actually believe it’s possible for you to have what you want.

 

For some of you, this may take a little more psychological letting-go of beliefs about yourself, but if you can tell yourself that anything is possible (which it is!!!) then you are on the right track. Again, the more you are able to look at what you want your future to look like, the more that vision gets lodged into your mind and spirit, and eventually that will become your reality.

 

Recap:

Healthy Habit: Unlock Your Vision

Gather a poster board, scissors, glue and pictures (photos or magazine cutouts) and make a collage of what you want your life to look like. Think about your job, hobbies, body, family, house, car, vacations, feelings, etc. Try finishing this sentence for more help, “I wish I were…” or, “I wish I had…” Look at the poster board everyday and smile in excitement. This will be your life.

 

  • Oh and if you’re a more high tech person, you can make this collage on the computer in Photoshop, PowerPoint, or any other digital art program.

 

 

 

9. Habit Nine

Create Affirmations and a Mantra

 

When you are on a new journey of transformation, sometimes you need a little help reminding yourself what your goals and values are right? So, creating little reminders can be tremendously helpful! Also, having a daily affirmation or mantra can help set your mood for the day so that you stay focused and motivated.

 

Just as a reminder if you don’t know, a positive health affirmation is a phrase that summarizes what you are working towards. For instance, it could be, “I feel beautiful and healthy.” Or, “Everyday I feel healthier and healthier.” Or, “I love my new healthy lifestyle. I feel great!” These are all statements that when you say them, you are helping align your body, mind, and soul towards manifesting those beliefs.

 

You can even add in an affirmation about other areas in your life too, such as money, relationships, career, or more. You could say, “I feel so excited that I am doing my dream career!” Or, “I feel rich and thrilled money comes to me so easily! Or “I feel so excited I met my dream partner. I feel so safe and loved by him/her.”

 

Keep in mind, when you are creating your affirmations, there are two very important components that you need to make sure you do:

 

*The first one is that you keep the statement positive. You want to put positive energy out there so that is what you receive back. You don’t want to say, “I no longer feel fat.” That would just keep the energy of “fat” around you and ultimately work against you. So say what you do want (to be healthy) and not what you don’t want (to be sick or over weight).

 

*The second is that you express an emotion in each affirmation. Remember how powerful emotions are in manifesting what you want? Well that applies here for sure! Look back at the examples I provided. Notice how they say, “feel” in them, followed by an emotion. I want to you to follow that exact formula when creating your affirmations.

 

“I feel [fill in the blank with a positive emotion] about my [health/money/relationships/whatever].”

 

Another great emotion to add to your daily affirmations is gratitude. Gratitude is a very powerful emotion. Again it’s the “like attracts like” philosophy of the law of attraction. If you are grateful for what you have, then you will attract more of it.

 

This could seem hard at first because I am certain there are things you feel are lacking in your life right? How many of you out there have thought…

 

#
p<>{color:#000;}. I need more money

#
p<>{color:#000;}. I need a new car

#
p<>{color:#000;}. I hate my job

#
p<>{color:#000;}. I hate being single but there’s no one out there for me

#
p<>{color:#000;}. My marriage isn’t what I want it to be

 

…or something of that nature?

Yeah, I’ve been there too. Well, the quickest way to fix that mindset is to create a list of what you are grateful in your life. Even in the darkest of days, there is always something that you can be grateful for. Do you have a roof over your head? Is there food on your table? Do you have a friend or family member who supports you (even if they have fur and four legs?) See? There is always something to be grateful for! You just have to put your life in perspective for a moment and focus on the positive.

 

If you want to put your affirmations and gratitude statements all together, you can create a mantra. This is a small paragraph where you can string together your positive statements in a way that flows and encapsulates your essence. Then you would simply read it to yourself one to three times a day to uplift and inspire you.

 

Recap:

Healthy Habit: Create Affirmations or a Mantra.

 

Spend some times thinking about what you are grateful for and make a list. Read that list everyday. Then create a few affirmations about how you feel (or are trying to feel) about your health and other areas of your life. If you want, put them altogether in a mantra and repeat it often. The more you say them the better. If it helps, put these affirmations around your house, car, or computer so you can be constantly reminded to say them aloud. Take note of the difference in how you feel when you say them versus when you don’t say them. Remember, the more you say them the more they will feel true… and eventually be true.

 

 

 

10. Habit Ten

Nurture Yourself

 

I feel like I already know you, my loyal reader. I would guess that you might answer yes to at least one of these three questions:

 

Are you super busy and feel like you never have enough time?

Do you feel like you should be “taking care of something” when you are not doing something?

Are you unhappy with some aspect of your life?

 

If you answered yes to any of these questions, don’t worry. I gotch your back!

 

So often the older you get the busier your life gets right? You have turned into a multi-tasking ninja and life is this song on repeat, “Work, work, work, work, work”. Thanks Rihanna. Clever lyrics huh? ;) But hey, she’s right. Whether it’s at home, an office, or out and about, we are on the move at all times!

 

I want to suggest that it’s time to take a step back and look out for…guess who??? YOU. Yes, it’s time that you take some time out of your busy schedule and do something solely for you. Something that feels good and revitalizes you.

 

It’s so important to feed your soul. Many people don’t realize that much power can come from nurturing yourself. It’s not selfish to take time for yourself. Let me ask you: if you are not taking care of yourself, how can you truly take care of others? Being burned out doesn’t help anyone. By nurturing yourself, you make it possible to give more to others.

 

When you spend time alone, you gain self-awareness and connect with yourself in ways that you can’t do any other time. It’s also a time of healing and rejuvenation. Your mind, body and spirit will align and balance you. You will feel more motivated and inspired to continue with your work and get things done. And believe me: when you are happy, those around you are happy. Amiright?!

 

Take a moment and make a list of all the things that make you feel warm and fuzzy inside. Things like:

#
p<>{color:#000;}. Sleeping in and having breakfast in bed

#
p<>{color:#000;}. Taking a bath and doing some visualizations

#
p<>{color:#000;}. Lighting candles, listening to soft music and reading a romantic novel good book

#
p<>{color:#000;}. Giving yourself a facial or painting your nails

#
p<>{color:#000;}. Cooking/baking your favorite treat

#
p<>{color:#000;}. Going on a walk

#
p<>{color:#000;}. Doing an art project

#
p<>{color:#000;}. Getting a massage or facial at a salon

#
p<>{color:#000;}. Watching one of your favorite movies and having popcorn

#
p<>{color:#000;}. Scheduling some time with a therapist or a coach

#
p<>{color:#000;}. Going on a weekend retreat to learn something fun or get some needed relaxation

#
p<>{color:#000;}. Taking a vacation or weekend trip to the beach

 

There are so many things you could do to nurture yourself. The point is to pick something that makes you feel like a million bucks and gives you a little pep-in-your-step again.

 

It would also be helpful to your relationships with friends and loved ones to encourage them to take time to nurture themselves. It’s a great lesson to teach children and young people so they grow up knowing how important self-care is. Self-care and alone time is helpful for a romantic relationship as well, so when the two of you come back together you will be more present, loving, and grounded for each other.

 

Healthy nurturing is the key to weight loss. Let me repeat: healthy nurturing . This is not an attempt to drown your sorrows or mask your sadness with some kind of coping mechanism. The point is to do something that feeds your soul so that you can de-stress and be 100% present to work on your goals and transform your life.

 

Recap:

Healthy Habit: Nurture Yourself.

 

Take some time every week to nurture yourself. Spend some time alone and do something just for you that’s sole purpose is to fill you up inside, relax you, and help you truly connect with yourself. This skill takes time and effort to develop, but is incredibly priceless.

 

 

BONUS HABIT!

Prepare

 

[_ Flying by the seat of your pants only gets you a wedgie. -NL _]

 

Do you like my wanna-be proverb? ;) I do believe that, in some circumstances, it’s a fantastic idea to live in the moment and be spontaneous. We can’t be too formal and rigid all the time. But when it comes to living a healthy lifestyle, a certain amount of preparation can make a world of difference. The best way to lose weight and feel healthy and happy is to prepare your meals and food for the week. Having lots of healthy food in the house makes it so you always can pick a healthy alternative, rather then binge on the junk food that’s quick and easy.

 

You see, it’s in our human nature to do “the easiest thing” when we are tired, stressed, hurting, or feel bad. In our busy lifestyles, when we’re working long hours, taking care of children or aging parents, running errands, doing chores, and on and on and on, our “give-a-shit” meter is usually running pretty low by the end of the day. It’s so much easier to stop at the fast food joint on the way home, or pop a frozen pizza in the oven.

 

The problem is, we all have a little diet-destroying gremlin deep inside us that wants burgers and pizza when we’re tired. It comes out and rears its ugly head when our defenses are down. And, unfortunately, it’s going to take a little more than willpower to gain back control. So, for the love of God, fight back! Don’t let it win!

 

Your best defense against this rebellious gremlin is to make food preparation a part of your new healthy living style. At the beginning of the week, plan your meals. Go to the store and buy everything you need for the week. Buy extra healthy snacks like veggies, fruits, and nuts. If you can pre-make anything on the weekend, do it. Cut up some veggies so they are ready for snacking on. Cook some chicken so it’s ready to be sliced up and thrown in a salad. Steam a large pot of rice. Bake some bacon so you can throw it into your breakfast, salads, or anything, really (because bacon makes everything better, right?!).

 

By taking a few extra steps in the beginning of the week, you will be able to stay on course and accomplish your new health goals with ease!

 

Recap:

Healthy Habit: Prepare Your Meals.

 

At the beginning of the week, plan out your meals. It’s also helpful to try to make big batches of food so that they last more than one meal too. (This cuts your cooking time down. Score!). Also, get healthy snacks to have around so that you don’t binge on junk food when you are feeling lazy (and we all feel lazy from time to time, don’t we?). Lastly, cook, chop, or individually wrap your food (vacuum sealers are great for that) so that you can create meals faster later in the week when you will likely have less time.

 

 

TIPS FOR GETTING STARTED

 

You did it. You read through all 10 Habits. Good Job!

 

You completed the first step in your health journey: reading this book ;)

 

Ooohhh…U R Golden!

 

You have all the information you need to start your new health journey. So where do you go from here? Well, you’ve made great progress just by reading this guide, but there is still more to do. The game has just started, my friend! It’s time to get the ball rolling and actually put into action what you learned. Change takes effort. Not only mental and emotional effort, but actual physical effort. It’s time to make a leap here and do things differently so that those old habits disappear and these new ones take a strong hold. Believe me, once you get started, the rest will be a breeze.

 

Here is my guideline for getting started. Feel free to modify, as you would like.

 

Step One: Read this e-book. You did it!

Step Two: Get organized. Print out the handouts created for this e-book. Go Here.

Step Three: Fill out the handouts and create your game plan.

Step Four: Decided what supplies you need. Paper, notepads, sticky notes, poster, pens, pictures, stickers, water bottles, glass dishware, vacuum sealer, music, candles, exercise equipment, gym membership, etc.

Step Five: Create a food-shopping list. Find recipes with the foods on the healthy food list (found in Habit Three).

Step Six: Decided how you want to prepare your food for the week.

Step Seven: Make your vision board, affirmations, and mantra. Have fun with this!

Step Eight: Tell your family and friends you are starting a new health journey. See if any of them will join you (Refer them to my books so they get motivated) . There is power in teamwork!

Step Nine: Read Part Two of this series: 25 Game Changing Habits to Reduce Stress, Lose Weight, & Transform Your Life. (Details below)

Step Ten: Believe in the process and be proud of yourself. You are taking a hold of your health and that, my friend, is the best thing you can do for yourself. Go ahead…give yourself a little pat on the back. ;)

 

Next Steps…

 

As indicated in Step Nine, if you haven’t received Part Two of this series, go do that now while it’s still at its low price, HERE. Part Two is where serious life transformations begin, so you don’t want to skip it! The 25 Habits laid out in part two are my more advanced physical, mental, and spiritual habits that could dramatically change your life (for the better!). These 25 Transformational Habits (plus a few bonus ones for rapid results) are my secret weapon against stress, weight gain, illness, depression, life stagnation, and inner and external conflicts. Once I added these habits into my routine, major shifts started to happen. So don’t wait…go get it now while your motivated and on a roll!

 

 

FREE BONUS HANDOUTS

TO JUMPSTART YOUR TRANSFORMATION AND SUPERCHARGE YOUR RESULTS

 

 

Go HERE to get your handouts and free bonus material for Book One!

 

What’s included in your handout package:

 

#
p<>{color:#000;}. Questions to dive deep into what habits you need to work on and why.

#
p<>{color:#000;}. Questions to acknowledging your commitment and how you want to take action.

#
p<>{color:#000;}. Mapping out your habits. What preparation needs to be done and how will you do it.

#
p<>{color:#000;}. A Habit Table to check off your completed habits.

#
p<>{color:#000;}. Printable cut-out reminders to put around your house, office, or car.

#
p<>{color:#000;}. A list of many great smartphone apps to take your new habit formation to the next level!

 

 

FINAL WORDS

 

Thank You…

 

I want to thank you for taking the time to download and read this book (and all the way to the end for that matter). Go you! I hope it has helped you in some way. Even just becoming aware of your habits and how they may be helping you or hurting you can be enough to spark the beginning of change. This book is the foundation, how the result manifests is up to you. Sometimes, you only need one good insight from a book that can be the domino that shifts the whole game.

 

If you need more help with implementing new habits, I provide coaching services and a Holistic Weight Loss Program. With 15 years of experience working with people, I have gained a lot of insight on how to make true and lasting changes. Sometimes having someone to help you stay accountable, focused, and motivated can be the push you need to finally move past your own blocks to success. Please visit my coaching services page here or go to http://bit.ly/servicesbynat for more information or to make an appointment. You can also grab your free bonus package below to receive a coupon for my Holistic Weight Loss Program and learn all about it.

 

Speaking of which, I also have included a package for you that has a number of free guides and trainings to help you along with your health journey. The following page has fantastic materials you can use to continue your transformation journey.

 

 

FREE BONUS PACKAGE

 

 

Grab You Free handouts Here:

 

Or go to this link: http://bit.ly/habitbonuspackage

 

Here is what is included in the package:

 

Break The Habit Book Series Handouts

 

Turn insight into action! Download the handouts that accompany this book to make these habits stick for good! Filling out these handouts is your roadmap to success.

 

 

Top Five Supplements That Will Change Your Life

 

I’ve tried them all. Bottle, after bottle, after bottle. I finally found the top five supplements that I now can’t live without. Lose weight, gain more energy, reduce all inflammation, clear, smooth and firm your skin, and more.

 

Increase Your Magnetic Presence

 

Learn how to feel better, look better, and transform your feminine energy so that you can attract what you want. I created an 8-day training program for you to unlock your true feminine potential.

 

The Truth About Hormones: Unlock The Secret To Weight Loss, Anti-Aging, And Vitality

 

In my webinar training, learn how to regulate your hormones naturally, what foods might be keeping you from losing weight, and how to reverse the signs of aging while boosting your energy.

 

 

Break The Habit: 10 Steps to Revolutionary Weight Loss: Health Training Program

 

Can’t wait to feel healthy again? Sometimes we get so motivated to start a new health program but then somehow the time goes by and we get busy with other things. Don’t fall into that trap this time!

You’ve been doing great so far, so keep up the good work. Now is the time to go full-throttle and finally make the changes you have wanted for so long. In my Holistic Health Training Program, you will learn the ten steps you need to take to improve your overall health and make weight loss permanent. This program goes far beyond the habits in this book. They dive deeper into necessary health changes and completely cover healthy eating, recipes, healing your body, eliminating subconscious blocks, and much, much more. I give you a major (-$$$) coupon in this special bonus package. Get it now!

 

 

PLEASE LEAVE A REVIEW!

 

Again, thank you so much for taking the time to read this book. I really appreciate it and I hope it helps you in some way. I would really appreciate it if you could leave an honest review. It greatly helps me, plus I would love to hear what habit you are going to work on first! Go here to Amazon. I appreciate it so much!!! Take care!

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BREAK THE HABIT SERIES: BOOK 2

Transform Your Mind Body & Soul: 25 Game Changing Habits to Lose Weight, De-stress, and Transform Your Life.

 

 

Book Two of the series has my most precious and valuable habits that have changed my life. These are habits that not only transform the health of your body, but transform the health of your mind, your soul, your happiness, your relationships, your passion, your energy, and much much more. It’s all the habits that successful, happy, and abundant people do. Let me tell you, there is no secret formula for success and results that last. The answer is simple. The best way to feel and look healthy and happy is by changing your lifestyle habits. Go get it here on Amazon while it’s still at it’s low price!

 

 

 

 


Transform Your Health: 10 Easy Habits to Lose Weight For Good

Lose Weight Fast with These 10 Healthy Habits! Get a Special Bonus Offer with Your Purchase – Valued at $300! Do you want to enjoy: Rapid and Sustainable Weight Loss – Without Dieting? Vibrant Health and a Vitality? Abundant Energy and Happiness? If so, this is the book for you! Let’s face it – diets don’t work. If you want to learn how to be healthy and lose weight without dieting, you need the best easy weight loss program available today: Natalie Loeffler’s Transform Your Health: 10 Easy Habits to Lose Weight for Good. Inside this life-changing guidebook, you’ll discover the Top 10 Habits for Weight Loss and a special Bonus Habit to boost your results! You’ll find all the tips and techniques you need to get started, FREE bonus handouts to jumpstart your transformation, and—of course—your FREE bonus package, valued at $300. Get ready for a life-changing transformation – with Natalie’s help, you’ll soon be dropping the pounds and enjoying a new, healthy, and easy-to-maintain lifestyle! Remember – Transform Your Health is just the first part of your journey to health and happiness. Be sure to purchase the next book in the popular Break the Habit series, Transform Your Mind, Body, & Soul: 25 Game-Changing Habits to De-stress, Lose Weight, and Transform Your Life (found only on Amazon Kindle). Don’t spend another day watching your health deteriorate – get your copy of Transform Your Health: 10 Easy Habits to Lose Weight for Good right away and start shaping a better you!

  • Author: Natalie Loeffler
  • Published: 2016-12-16 18:20:20
  • Words: 12220
Transform Your Health: 10 Easy Habits to Lose Weight For Good Transform Your Health: 10 Easy Habits to Lose Weight For Good