tag:blogger.com,1999:blog-36453494426787470852024-02-06T22:02:21.126-08:00Sustainable Weight Loss and HealthCurrently over 95% of people who lose weight, regain the weight back. Part of the reason is because of all the misinformation that exists in the weight loss field. This blog will try to clear the air about some of that misinformation and give people some solid facts they need to know about sustainable weight loss and better health. This blog is part of THE SUSTAINABLE WEIGHT LOSS PROJECT!Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.comBlogger43125tag:blogger.com,1999:blog-3645349442678747085.post-65703062896348315262018-04-24T15:35:00.001-07:002018-04-24T15:35:51.250-07:00How To Become More Resilient and Not Give Up On Yourself Easily!<div class="separator" style="clear: both; text-align: center;">
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Have you ever tried to learn a foreign language or some new skill and after few weeks of trying you gave up because you got busy or lost your motivation or simply got frustrated because it did not seem that you were making any progress? Imagine instead of quitting you had made a commitment to yourself to practice that skill or studied that language for just 5 minutes, 5 days per week no matter how little progress you were making! You would simply practice or studied for at least 5 minutes 5 days per week without judgment. If you started doing that one year ago, do you think you would have mastered whatever skill you were trying to master or learn whatever language you were trying to learn by now? Most likely yes and if you had not completely mastered it, you would have been well on your way. Don't you wish you had made that commitment now? Here is a quote I read once that made a huge difference in my life: “Don't underestimate the potential of a small amount of time put to good use on a regular basis” I live by this rule.<br />
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You need to apply the same type of thinking to your weight loss efforts. Let me explain. As you already know by now, the only way to achieve sustainable weight loss is to change the habitual behaviors that got you overweight and the only way to change habitual behaviors is to focus on changing one behavior at a time. So far so Good?<br />
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As you are working on developing a new habitual behavior make a commitment to yourself that every day you would do something towards the development of that behavior, no matter how small the action is. So for example, let say you were trying to develop the habit of doing more aerobics. Make a commitment to yourself that you would walk on the treadmill or outside for at least 1 minute 5 days per week. Don't judge yourself if you are getting any benefit from it or not, just do it judgment free. Before you know it, the 1 minute becomes 2 minutes and then 5 minutes and so on. Before you know it you will be doing 20 and 30 minutes habitually.<br />
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As you are working towards the development of this behavior you will have negative thoughts that would try to convince you to stop because you are not getting any results from just doing 1 or 2 minutes of aerobics. Remind yourself that if you quit your efforts to develop this behavior and the rest of them, a year from now you would be looking back at this moment thinking, “If I only stuck with the program and did not quit, by now I would have developed all the healthy behaviors that I needed to lose weight and improve my health and now I would be enjoying a lean and healthy body, instead of suffering the consequences of being overweight and out of shape” You would be wishing you had a time machine that could take you back to this moment to convince yourself not to quit. So do yourself a favor and don’t quit.<br />
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So, every time you think of quitting your efforts to develop a healthy behavior or eliminate an unhealthy one, think of how you would feel a year from now, about your decision to quit today? Remember, there will be days you will not feel motivated to workout or to eat right, on those days just do enough to keep the momentum going.<br />
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The focus should always be to do at least something toward the development of the behavior you are working on, it does not have to be big. Nobody has the perfect schedule when you have more time or you are more motivated do more, but when you don't have that much time or lack motivation do less, but always do something. By doing something every day, that trains your subconscious mind to take over the behavior and make it habitual.<br />
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Do you remember how you learned to ride a bike? I am sure you fell down few times, but you did not quit, why? Because you knew it was only a matter of practice before you mastered the skill of riding the bike. The thought that you might not be able to learn to ride a bike did not cross your mind or if it did you parents or whoever taught you to ride, dismissed the idea right of way and reinforced the idea that you could. Well, developing and making habitual any other behavior is no different. Just keep practicing the behavior you want to make habitual the best you can, yo<br />
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u will mess up from time to time, but sooner or later you will master it just like you have mastered many other skills that you have today. We all need a little encouragement from time to time, and that is the purpose of this report on the Right Mindset, to remind you that yes you can develop or eliminate any behavior you chose to, all you have to do is keep practicing.<br />
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<b>Stavros Mastrogiannis</b> is a sustainable weight loss coach and has been working in the weight loss field for over 25 years. He is the creator of a revolutionary weight loss system which he teaches at his facility <a href="https://liveyourwaythin.com/" target="_blank">Live Your Way Thin LLC</a>, which is located in Danbury CT and also through his <a href="https://liveyourwaythin.com/online-weight-loss-1" target="_blank">online coaching program.</a>Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-88513503400489144642018-02-07T07:36:00.000-08:002018-02-07T07:36:58.548-08:00We Have The Solution To The Weight Problem, But It's Hard to Get The Word Out!<div style="font-family: Calibri; font-size: 11.0pt; margin-bottom: 8pt; margin-top: 0pt;">
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<span style="font-size: 11pt;">Let me start with a question.</span><span style="font-size: 11pt;"> </span><span style="font-size: 11pt;">Why do you think we were able to figure out how to send a man to the moon and back safely, but we can’t figure out how to solve our weight problem?</span></div>
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The answer has a lot to do with the difference between the reasons why the space agency was trying to travel to the moon and back and why most of the companies involved in the weight loss industry are trying to solve the weight problem.</div>
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The space agency was trying to send a man to the moon and back because the US government asked them to do so and they were paying for it.<span style="mso-spacerun: yes;"> </span>In addition, if they solved that problem, they would stand to make a lot more money in the future.<span style="mso-spacerun: yes;"> </span>The government did not give the space agency any restrictions on how they needed to accomplish that goal.<span style="mso-spacerun: yes;"> </span>They were free to use whatever technologies or materials they need it in order to achieve that objective.</div>
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On the other hand, most of the companies involved in finding a solution to the weight problem are companies that make their money through the sales of their products, not the government.<span style="mso-spacerun: yes;"> </span>For example, diet companies like Jenny Craig, Nutri-System, and Weight Watchers are owned by food companies and make most of their money through the sales of food.<span style="mso-spacerun: yes;"> </span>NordicTrack makes most of their money selling exercise equipment and companies, like GNC, make most of their money selling supplements.<span style="mso-spacerun: yes;"> </span>So, although I am sure, all of these company are looking for the solution to the weight problem and truly want to help people, they are only interested in a solution that would increase the sales of whatever they are selling.<span style="mso-spacerun: yes;"> </span>If a solution does not involve their product, they have no interest in that solution and<span style="mso-spacerun: yes;"> </span>I can't say I blame them.<span style="mso-spacerun: yes;"> </span>So you see, although they are all looking for the solution to the weight problem, they are not free to come up with any solution that would fix the problem, like NASA. The solution must include what they are selling.<span style="mso-spacerun: yes;"> </span></div>
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This is why the space agency was able to get us to the moon and back but the weight loss industry is still not able to definitively solve our weight problem.</div>
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In most cases, whatever those companies are selling, is part of the solution, but not the complete solution.<span style="mso-spacerun: yes;"> </span>So, yes, you do need to exercise, but exercise only plays a small role in weight loss and fitness.(Much smaller than people are made to believe). But if I am selling exercise equipment, I would focus on promoting the exercise part as the most important part.<span style="mso-spacerun: yes;"> </span>Here is another example:<span style="mso-spacerun: yes;"> </span>Although the foods you eat do play a role in weight loss and health, what plays a much bigger role, is how long do you allow your body to go without food.<span style="mso-spacerun: yes;"> </span>Allowing your body to go without food for a period of time is extremely beneficial to your health and weight and this is a proven fact.<span style="mso-spacerun: yes;"> </span>How come you never hear this from most weight loss programs?<span style="mso-spacerun: yes;"> </span>Well, most of the popular weight loss programs are owned by food companies like Nestle, and Heinz.<span style="mso-spacerun: yes;"> </span>It is not in their best interest for people not to eat.<span style="mso-spacerun: yes;"> </span>So their weight loss programs only focus on telling you the benefits of eating their food, but they will not tell you about the benefits of taking a break from eating.<span style="mso-spacerun: yes;"> </span></div>
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The end result, is you have all these weight loss programs that offer only part of the solution, but they are promoted like they are the complete solution.<span style="mso-spacerun: yes;"> </span>This is why the weight loss industry is full of misinformation and half-truths that only produce temporary results.<span style="mso-spacerun: yes;"> </span>Now you know how in the past 25 years, although we have more than doubled the amount of money we spend on weight loss products and services, the obesity rate has almost tripled from around 12% to over 36% today and over 70% of the population is overweight.</div>
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<span style="font-weight: bold;">How Can We Solve The Weight Problem?</span></div>
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The simple truth is that we already know what needs to be done in order to lose weight and improve our health, and there are many people and small companies like mine, that is teaching the truth to people and are making a real difference in their life.<span style="mso-spacerun: yes;"> </span>The reason we were able to solve the weight problem was because we are only selling information.<span style="mso-spacerun: yes;"> </span></div>
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Since we are not selling supplements, food, or equipment, we are not limited to how to solve the weight problem.<span style="mso-spacerun: yes;"> </span>Our only objective was to come up with the best way we could help people lose weight, get in shape and stay in shape. The better our solution worked the more informational products we could sell.<span style="mso-spacerun: yes;"> </span>But just because you have the answer it does not mean you can make a difference.<span style="mso-spacerun: yes;"> </span>You need to get the answer out to the people who need it and that is where we have the problem.<span style="mso-spacerun: yes;"> </span></div>
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Big companies spend millions of dollars every year on marketing and promoting what benefits the sales of their product and also suppress any information that could hurt the sales of their products.<span style="mso-spacerun: yes;"> </span>We, on the other hand, have a very limited marketing budget and can't compete with the big companies, so our message gets drowned in the sea of weight loss misinformation and half-truths.<span style="mso-spacerun: yes;"> </span>Yes, our message does get through to some people but not enough to make a difference in the weight loss battle.<span style="mso-spacerun: yes;"> </span></div>
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Our solution to the weight problem is called the Live Your Way Thin System and it's unlike any other weight loss program on the market today.<span style="mso-spacerun: yes;"> </span>With our program you will be able to lose weight and more importantly keep it off without counting calories, points or measuring your food, also without long and hard workouts that leave you in pain.<span style="mso-spacerun: yes;"> </span>To learn more visit our website: <a href="https://liveyourwaythin.com/" target="_blank">www.LiveYourWayThin.com</a></div>
Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-11048256301511792372018-01-17T06:31:00.000-08:002018-01-17T06:31:14.071-08:00Why People Can't Keep The Weight Off After They Lose It!<div style="font-family: Calibri; font-size: 11.0pt; margin: 0in;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkc9QTwbFctP01OgOXBNufl3XDEMdUeEr9_TXZD6haTPeXlOzIUJ2ADNPSY-gzfz7aXwXpch7TOXHvp4PMYI5Y_Byn88_xbqy7U2Vnyv7rr2uesdyal4poYLFHbyUDgpvBOMUFlkuipw/s1600/15142241307_09263842ea_b.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="696" data-original-width="1024" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkc9QTwbFctP01OgOXBNufl3XDEMdUeEr9_TXZD6haTPeXlOzIUJ2ADNPSY-gzfz7aXwXpch7TOXHvp4PMYI5Y_Byn88_xbqy7U2Vnyv7rr2uesdyal4poYLFHbyUDgpvBOMUFlkuipw/s320/15142241307_09263842ea_b.jpg" width="320" /></a>Currently, around 95% of the people who lose weight, regain the weight back.<span style="mso-spacerun: yes;"> </span>The main reason why most people regain the weight back it's because, most weight loss programs on the market today don't help people make permanent changes in their lifestyle habits, only temporary one.<span style="mso-spacerun: yes;"> </span></div>
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Here is a fact everyone needs to know about achieving sustainable weight loss and health.<span style="mso-spacerun: yes;"> </span>The only way to achieve sustainable weight loss is through permanent changes in your lifestyle habits.<span style="mso-spacerun: yes;"> </span>The best way to make permanent changes in your lifestyle habit is to first change the way you think.<span style="mso-spacerun: yes;"> </span>Changing the way you think is the first step to changing the way you act.<span style="mso-spacerun: yes;"> </span>To help people change the way they think so they will have a better chance of achieving sustainable weight loss, at <a href="https://liveyourwaythin.com/" target="_blank">Live Your Way Thin</a> we have created The Right Mindset for Sustainable Weight Loss Mini-Course and we offer it for free to everyone who wants sustainable weight loss.</div>
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<span style="mso-spacerun: yes;"> </span>The Mini-Course is completely Free and anyone can sign up.<span style="mso-spacerun: yes;"> </span>No catch!<span style="mso-spacerun: yes;"> It is our way of giving back to our community. </span>The Mini-course consists of 5 email and each email covers 1 of the 5 factors that make up The Right Mindset for Sustainable Weight Loss.<span style="mso-spacerun: yes;"> </span>If you have been thinking of starting any type of weight loss or fitness program, go through this mini-course first.<span style="mso-spacerun: yes;"> </span>It could be the difference between sustainable weight loss or temporary!</div>
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<b><a href="https://www.getdrip.com/forms/699681535/submissions/new" target="_blank">Click On This Link To Sign Up</a></b><br />
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Stavros Mastrogiannis<br />
Founder of the <a href="https://liveyourwaythin.com/how-it-works" target="_blank">Live Your Way Thin System</a></div>
Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-5490220911847984602017-12-21T08:52:00.001-08:002017-12-21T08:54:50.823-08:00How To Stick to Your New Year's Fitness Resolution For Life!<br />
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Do you have a fitness related New Year’s resolution? If you do, read this article!</div>
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Every year, millions of people set a new year's resolution to lose weight and to get in shape and unfortunately the vast majority of them fail.</div>
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So, the question is, why do so many of them fail?<span style="mso-spacerun: yes;"> </span>Is there something wrong with most people, or is there something wrong with most weight loss and diet programs?</div>
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The answer is the latter.<span style="mso-spacerun: yes;"> </span>There are a lot of things wrong with most weight loss and diet programs but especially the way they approach weight loss.<span style="mso-spacerun: yes;"> </span>They expect people to change overnight.<span style="mso-spacerun: yes;"> </span>They don't take into consideration the fact that people are creatures of habit.<span style="mso-spacerun: yes;"> </span>Did you know that according to cognitive neuroscientists, 95% of the things we do and think are controlled by our subconscious mind?<span style="mso-spacerun: yes;"> </span>In other words, they are habitual behaviors.<span style="mso-spacerun: yes;"> </span>Consciously, we only control 5% of our daily actions.<span style="mso-spacerun: yes;"> </span></div>
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So, if you want to lose weight and keep it off, whatever you did to lose weight has to become a habitual behavior. In other words, you have to train your subconscious mind to take over all of the actions you took to lose weight and get in shape.</div>
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The way most diet and weight loss programs approach weight loss, makes it impossible to make the new actions habitual.<span style="mso-spacerun: yes;"> </span>Since your subconscious mind can't take over those actions, it is only a matter of time before we burn out and quit, thus regaining the weight back.<span style="mso-spacerun: yes;"> </span>This is one of the biggest reasons why 95% of people who lose weight gain it back.</div>
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<b>Do you want 2018 to be different?</b><span style="mso-spacerun: yes;"> </span>Do you want this New Year to lose weight and keep it off for life?<span style="mso-spacerun: yes;"> </span>If you do, here is the only way. <span style="mso-spacerun: yes;"> </span>Whatever you do to lose weight has to become a habitual behavior and the only way to create new habitual behaviors is to introduce the new behaviors into your life, one at a time. </div>
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In other words, figure out what habits you need to develop in order to lose weight.<span style="mso-spacerun: yes;"> </span>Then pick one habit that you would like to develop first and start working on it.<span style="mso-spacerun: yes;"> </span>Don't worry about the weight.<span style="mso-spacerun: yes;"> </span>Weight loss will come sooner or later.<span style="mso-spacerun: yes;"> </span>It is only a matter of developing enough healthy habits and also eliminating unhealthy ones.</div>
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This is the way I help people achieve sustainable weight loss with my Live Your Way Thin System for years, and the results have been amazing.<span style="mso-spacerun: yes;"> </span>One of the things that many of my clients tell me about my approach is that it is very easy to follow.<span style="mso-spacerun: yes;"> </span>It does not take as much effort (physical or mental) to stick with the program, which makes it very easy to make it part of your life.</div>
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Let me give you an example: <span style="mso-spacerun: yes;"> </span>Let’s say you are overweight and you wanted to start eating better and also begin to walk more.<span style="mso-spacerun: yes;"> </span>Some of your bad eating habits include eating too much junk food and you don’t eat enough fruits and vegetables.<span style="mso-spacerun: yes;"> </span>I would first start with developing the walking habit.<span style="mso-spacerun: yes;"> </span>Set yourself a goal to walk 4x per week for at least 5 minutes each time.<span style="mso-spacerun: yes;"> </span>I know that 5 minutes of walking does not sound like a lot but by keeping the duration very short, it is more likely that you will stick with it long enough to make it a habit.<span style="mso-spacerun: yes;"> </span>Think about it, if you made your goal to walk at least 30 minutes 4x per week, like many fitness professionals recommend, and you got home late and you were very tired, what is the chance of you getting on the treadmill and walking for 30 minutes?<span style="mso-spacerun: yes;"> </span>Not very good, right?<span style="mso-spacerun: yes;"> </span></div>
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On the other hand, if your goal is to walk only 5 minutes, you are more likely to get on the treadmill.<span style="mso-spacerun: yes;"> </span>Remember, your first objective is to get into the habit of walking 4x per week.<span style="mso-spacerun: yes;"> </span>I don’t care how long you walk for.<span style="mso-spacerun: yes;"> </span>Over time you will find walking becomes part of our daily routine, and you would also find that your 5 minutes of walking has become 10, 20, 30 or more minutes.<span style="mso-spacerun: yes;"> </span>The difference here is that you chose to walk the extra minutes, you did not have to walk the extra minutes.<span style="mso-spacerun: yes;"> </span>You feel very differently when you choose to do something than when you have to do something.</div>
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Once you get into the walking habit, start working on the next habit you want to develop or eliminate.<span style="mso-spacerun: yes;"> </span>Let’s say now you want to cut down on the amount of junk food you eat.<span style="mso-spacerun: yes;"> </span>My suggestion would be to make junk food special.<span style="mso-spacerun: yes;"> </span>In other words, allow yourself to eat junk food only on the weekends and holidays.<span style="mso-spacerun: yes;"> </span>I would never suggest that you completely eliminate junk food because that could backfire.<span style="mso-spacerun: yes;"> </span>It is in human nature to want what we can’t have, so if you are a big junk food eater and all of a sudden you tell yourself that you cannot have junk food again, you will be craving junk food even more.<span style="mso-spacerun: yes;"> </span>It is much easier to resist cravings when you know sometime in the near future you can have it.<span style="mso-spacerun: yes;"> </span></div>
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By the way overtime, you will find yourself eating less junk food naturally. (I am talking from personal experience and also from the experience of all my clients).<span style="mso-spacerun: yes;"> </span>So, I would set my goal not to eat any junk food, Monday through Friday.<span style="mso-spacerun: yes;"> </span>Just so you know, very few people can do it cold turkey, so expect to break this rule in the beginning.<span style="mso-spacerun: yes;"> </span>My suggestion is to keep track, only Monday through Friday, of how many times you ate junk food. Each week try to eat less junk food than the week before.<span style="mso-spacerun: yes;"> </span>For example, if last week you ate junk food during the week 5 times, this week your goal should be to not eat junk food more than 4 times.<span style="mso-spacerun: yes;"> </span>Once you get into the habit of not eating junk food Monday through Friday, you start working on the next healthy habit you want to develop, which in this example would be to eat more fruits and vegetable.<span style="mso-spacerun: yes;"> </span>Again, start by keeping track how many vegetables you eat each day.<span style="mso-spacerun: yes;"> </span>Each day, try to increase the number of servings you have until you get to the recommended number of servings.</div>
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My other advice is not to wait until the New Year to start working on your fitness resolution, I would start right now. <span style="mso-spacerun: yes;"> </span></div>
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<b>“The best time to start a weight loss program was last year, the second best time is right now”</b></div>
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<b><u>FREE GUIDE on How To Make Exercising a Habitual Behavior</u></b></div>
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This year, at Live Your Way Thin, to help people with their New Year’s fitness resolution, we are giving out a <b><u>Free Guide</u></b> on <a href="https://www.getdrip.com/forms/19626224/submissions/new"><b>How To Make Exercising a Habitual Behavior</b></a>. <a href="https://www.getdrip.com/forms/19626224/submissions/new">Click On The Link to sign up and receive your Free Guide</a>.</div>
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<b>If you have been thinking of starting an exercise program, read this exercise guide first. It will show you how to approach exercising, so it becomes a habitual behavior and avoid burn out!</b></div>
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Stavros Mastrogiannis</div>
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Creator of the <a href="https://liveyourwaythin.com/8-simple-step">Live Your Way Thin System</a></div>
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<a href="mailto:Stavros@liveyourwaythin.com">Stavros@liveyourwaythin.com</a> </div>
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Live Your Way Thin</div>
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18 Mill Plain Rd</div>
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Danbury, CT 06811</div>
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(203) 778-9545</div>
Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com018 Mill Plain Rd, Danbury, CT 06811, USA41.3876786 -73.49539240000001415.8656441 -114.80398640000001 66.9097131 -32.186798400000015tag:blogger.com,1999:blog-3645349442678747085.post-21966954070097945842017-12-05T08:01:00.000-08:002017-12-05T08:01:30.377-08:00How To Put Your Weight Loss Program on Autopilot<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtgsCQm3mU_UrQhaURR7-PMcPmGtIZAD1TPaX8kr_HuR3YXckKrYIBPxSUcJLg0bNNFIwSQMnSlCnO62uX4NxFT6sbmH6E4Wb4XsajTrx7VtYyK11cjsn3IlPuDJLLGBvrW2rmCGo0kw/s1600/good-advice-bad-advice.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="243" data-original-width="275" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtgsCQm3mU_UrQhaURR7-PMcPmGtIZAD1TPaX8kr_HuR3YXckKrYIBPxSUcJLg0bNNFIwSQMnSlCnO62uX4NxFT6sbmH6E4Wb4XsajTrx7VtYyK11cjsn3IlPuDJLLGBvrW2rmCGo0kw/s320/good-advice-bad-advice.jpg" width="320" /></a><br />
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Let’s say you were the only pilot of a modern passenger plane with all the latest technologies, and your destination was Fiji. You were looking forward to an easy flight and a nice time on the beach once you got there. As soon as the plane took off, you realized that the autopilot was programmed by the previous pilot to fly you to Antarctica and not to Fiji. What would make more sense, take the time and reprogram the autopilot so it can take you to Fiji, or just grab the yoke and steer the plane to the direction you want the plane to go and fight the autopilot and fatigue the whole way there? </div>
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Obviously, the best thing to do is to reprogram the autopilot to take you to Fiji so you would be free to enjoy the trip more and only have to check the autopilot from time to time to make sure is working correctly and has not deviated from its course. Then, when you arrive in Fiji, you can relax on the beach. </div>
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Well, we all have an autopilot, which is our subconscious mind. According to cognitive neuroscience, 95% of your daily actions and thoughts are controlled by your subconscious mind. In other words, 95% of your daily actions and thought are habitual behaviors. Only around 5% of your daily actions and thoughts are controlled by your conscious mind. This makes perfect sense because our subconscious mind has, almost, unlimited processing power, whereas our conscious mind is very limited. </div>
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Getting our subconscious mind to run most of our daily tasks frees our conscious mind to focus on the important stuff, like enjoying life. Think of your subconscious mind as the autopilot and your conscious mind as the manual control. The problem with the conscious mind (manual control) is that it requires a lot of mental energy and it can only do one thing at a time. So if you are focusing on your diet or to make sure you get your workouts in, you are not focusing on enjoying life.</div>
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If you look at the typical weight loss and diet programs they don't help you train your subconscious mind (autopilot) to develop new habitual behaviors. Instead, they rely on your conscious mind to take all the necessary actions (manual control). As I explained earlier, this takes a lot of mental effort, which, in most cases, leads to burnout. This is why 95% of the people who lose weight regain the weight back with the current methods of weight loss </div>
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If you look at the healthy regions around the world, all the things that they do that keeps them in shape, are habitual behaviors. Basically, their fitness program is on autopilot. My kind of fitness program!</div>
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Best way to achieve sustainable weight loss is to make habitual all the healthy actions you need to take in order to lose the weight you want.</div>
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This is the way we approach weight loss with our <a href="https://liveyourwaythin.com/our-approach" target="_blank">Live Your Way Thin System</a> with great sustainable results and this is the way we strongly recommend everyone to approach weight loss.</div>
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Stavros Mastrogiannis</div>
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<a href="https://liveyourwaythin.com/our-approach" target="_blank"><b>Live Your Way Thin</b></a></div>
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18 Mill Plain Rd</div>
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Danbury, CT 06811</div>
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(203) 778-9545</div>
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Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com018 Mill Plain Rd, Danbury, CT 06811, USA41.3877354 -73.49524129999997538.278586899999993 -78.658815299999972 44.4968839 -68.331667299999978tag:blogger.com,1999:blog-3645349442678747085.post-74500813172378669412017-11-21T07:29:00.002-08:002017-11-21T07:31:27.435-08:00Thanksgiving Advice & Tips<div style="font-family: Helvetica; font-size: 8.25pt; margin: 0in;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpYUi5wAkNcN7beOoZUyxoBRFssE9goHt9L5BhuObWJtb8RDf_7TIX8lQRiP3cueXDOdm5rjQBeSIdPzdOvhZnVDkEzI691ZONB9MeXf68cEaTBUshnrM-m_kLKwZPI-nyYeotLjLKqg/s1600/ThanksgivingFeast.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="698" data-original-width="700" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpYUi5wAkNcN7beOoZUyxoBRFssE9goHt9L5BhuObWJtb8RDf_7TIX8lQRiP3cueXDOdm5rjQBeSIdPzdOvhZnVDkEzI691ZONB9MeXf68cEaTBUshnrM-m_kLKwZPI-nyYeotLjLKqg/s320/ThanksgivingFeast.jpg" width="320" /></a><span style="font-size: 8.25pt;">Another Thanksgiving is upon us with all the food temptations. It seems to me that Thanksgiving has become a holiday about food and not about giving thanks. Don</span><span style="font-family: "times new roman"; font-size: 8.25pt;">’</span><span style="font-size: 8.25pt;">t get me wrong, there is nothing wrong with enjoying the food; what is wrong is that the food has become the main focus.</span></div>
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<span style="font-weight: bold;">Here are few tips to help you get through Thanksgiving meal:</span></div>
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<li style="margin-bottom: 0; margin-top: 0; vertical-align: middle;" value="1"><span style="font-family: "helvetica"; font-size: 8.25pt; font-style: normal; font-weight: normal;">Keep in mind, the more food you eat, it does not mean the more fun you have. </span></li>
<li style="margin-bottom: 0; margin-top: 0; vertical-align: middle;"><span style="font-family: "helvetica"; font-size: 8.25pt;">If at the Thanksgiving meal you are serving yourself, (buffet or family style) put on your plate half of the food that you think you can eat. You can always get more.</span></li>
<li style="margin-bottom: 0; margin-top: 0; vertical-align: middle;"><span style="font-family: "helvetica"; font-size: 8.25pt;">Remember to eat slowly and mindfully. Always put your fork down between bites and chew your food well. By eating slowly and mindfully you will get more satisfaction from eating and you will end up eating less.</span></li>
<li style="margin-bottom: 0; margin-top: 0; vertical-align: middle;"><span style="font-family: "helvetica"; font-size: 8.25pt;">Go to the Thanksgiving meal hungry, but make sure you eat slowly when the meal comes. </span></li>
<li style="margin-bottom: 0; margin-top: 0; vertical-align: middle;"><span style="font-family: "helvetica"; font-size: 8.25pt;">If you are serving yourself, the first time you go up to get food, get salad only, and then after you eat the salad go back for the main course.</span></li>
<li style="margin-bottom: 0; margin-top: 0; vertical-align: middle;"><span style="font-family: "helvetica"; font-size: 8.25pt;">Don</span><span style="font-family: "times new roman"; font-size: 8.25pt;">’</span><span style="font-family: "helvetica"; font-size: 8.25pt;">t forget to leave room for dessert.</span></li>
<li style="margin-bottom: 0; margin-top: 0; vertical-align: middle;"><span style="font-family: "helvetica"; font-size: 8.25pt;">Keep in mind the consequences of overeating and how uncomfortable you will feel after. Why do that to yourself? You can have a great time at Thanksgiving without having to stuff yourself. </span></li>
<li style="margin-bottom: 0; margin-top: 0; vertical-align: middle;"><span style="font-family: "helvetica"; font-size: 8.25pt;">Whatever you do, DON'T GO LOW FAT. If you go low fat you will simply just eat more. So just enjoy your food and try to stop eating when you have satisfied your hunger.</span></li>
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<span style="font-weight: bold;">The only thing that was meant to be stuffed on Thanksgiving is the turkey!</span></div>
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Have a Great Thanksgiving</div>
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<span style="font-family: "arial"; font-style: italic;">Stavros Mastrogiannis</span><span style="font-family: "arial";"> is a 25 year veteran of the weight loss field and specializes in sustainable weight loss. He is the founder of </span><span style="font-family: "arial";"><a href="https://liveyourwaythin.com/" target="_blank"><b>Live</b></a></span><span style="font-family: "helvetica";"><b><a href="https://liveyourwaythin.com/" target="_blank"> Your Way Thin LLC</a> </b>in Danbury CT and the creator of <b><a href="https://liveyourwaythin.com/our-approach" target="_blank">The Live Your Way Thin System</a>. </b></span></div>
Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-73015033052998829782017-11-20T08:31:00.002-08:002017-11-20T08:31:55.119-08:00The Root Cause of Your Weight Problem<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><span style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><a href="https://liveyourwaythin.com/our-approach" target="_blank"><img border="0" data-original-height="500" data-original-width="500" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEFal2xtMMChAVa2aVd_TeLm0JL1Hnpo2-j4DcYxZ5uCeTadIqz_T514MpQ6mjdK-WnoHmVzMQlybBKK5QB2oHVx9YMSADRXl9Ai0RHrAQxner0PkYokpY7F88GOzyCKFD-5gW2sT7zQ/s320/You-dont-decide-your-future-500x500.png" width="320" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://liveyourwaythin.com/our-approach" target="_blank">The Live Your Way Thin System</a></td></tr>
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<span style="font-size: 11pt;">A day does not go by without hearing or seeing an ad for a weight loss product or service.</span><span style="font-size: 11pt;"> </span><span style="font-size: 11pt;">Although there are thousands of weight</span><span style="font-size: 11pt;"> </span><span style="font-size: 11pt;">loss programs on the market today, we are still gaining weight as a nation and our health is getting worse.</span><span style="font-size: 11pt;"> </span><span style="font-size: 11pt;">How come?</span></div>
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Well, the reason is because most weight loss programs don't address the root cause of your weight problem.</div>
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You see, the one thing you need to realize is that you don't have a weight problem in the first place.<span style="mso-spacerun: yes;"> </span>What you have is a behavioral problem.<span style="mso-spacerun: yes;"> </span>Your current shape is the<span style="mso-spacerun: yes;"> </span>sum of all your past and current habitual behaviors.<span style="mso-spacerun: yes;"> </span>If you are overweight and out of shape that is because you have more unhealthy habitual behaviors than healthy ones.<span style="mso-spacerun: yes;"> </span>If you want to lose weight and get in shape, and more importantly maintain those results, you must first identify the unhealthy behaviors you engage in. (keep in mind, some unhealthy behaviors you might not be aware of them at all, so you might need to ask your friends and family for help).<span style="mso-spacerun: yes;"> </span>In addition, you want to identify healthy behaviors you should engage in, on a daily basis.</div>
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Once you have done that start working on changing or developing one behavior at a time.<span style="mso-spacerun: yes;"> The problem with changing behaviors is that you can't change more than one behavior at a time. If you don't believe me, just check all the popular weight loss programs on the market today that try to help people change all thier unhealthy behaviors all at once. Over 95% of the people who lose weight with those methods, regain the weight back. </span></div>
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<span style="mso-spacerun: yes;">If you want sustainable results, you must focus on changing one behavior at a time.</span> This is the way I help my clients lose weight with great success and I recommend everyone approaches weight loss the same way.</div>
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Stavros Mastrogiannis</div>
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<a href="https://liveyourwaythin.com/our-approach" target="_blank"><b>The Live Your Way Thin System.</b></a></div>
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Simple, Sustainable Weight Loss, Without fuss.</div>
Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-68495627347478151742017-11-08T05:30:00.002-08:002017-11-08T05:30:34.261-08:00How Not To Give In To Cravings<div class="separator" style="clear: both; text-align: center;">
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We all get cravings from time to time, the question is how to best deal with them. The advice I keep hearing from many weight loss experts is to remove the bad foods that you crave, from your home or office. Sounds like good advice but in actuality is not and here is why. Let say you love chocolate and you removed all chocolate from your house so you will not see it. What happens though, when you go to a friend's house who keeps chocolate on the counter? Usually, most people give in because they have not learned to control themselves. </div>
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The answer to cravings in not to remove the bad foods that we crave from our environment because we don't always have control of our environment. The answer is to learn to control ourselves. How can you do that? It is easier than you think.</div>
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<b>Learning to control yourself.</b></div>
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Did you know that cravings get their power from you? Yes, cravings get their power from you when you are contemplating whether you will give in or not. Once you start contemplating whether or not you will have the bad food, you've lost the battle already and here is why. Do you know what happens in your head when you are contemplating? Subconsciously you are asking yourself this question: “What excuse can I come up with so I can have the chocolate?” Once you ask that question, your brain will come up with an answer. You see, the brain is like a search engine. You put in a question, it comes up with the answer, it can't reject the question. So since you asked yourself, what excuse can I come up with so I can have my chocolate, It won't tell you that you are not supposed to have the chocolate but instead, it will come up with very creative excuses as to why is OK to eat the chocolate today and I am sure you know what excuses I am talking about.</div>
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You see the problem with humans is that we can rationalize everything, even things that are bad for us. By the way, some junk food on occasion, is fine. Too much junk food is bad for your health. So what should you do when you are having a craving? Simple, change the question. Keep in mind that most of the times we crave junk food when we are stressed or bored. If you are familiar with my weight loss program, <a href="https://liveyourwaythin.com/our-approach">The Live Your Way Thin System</a>, I teach my clients to make junk food special so they can have it on the weekends only. </div>
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So, if you are having a craving for chocolate during the week the question you should be asking yourself is this: “Today is a weekday and I don't have junk food on weekdays, what else can I do instead that does not involve food?” You might not come up with an answer right away but keep asking the question every time you have a craving. Sooner or later your brain will start coming up with an answer that will take your mind off the chocolate and you will find, over time, easier and easier to resist the cravings and eventaully you will not be having any cravings at all. I am speaking from personal experience and the experience of many of my clients. Also remind yourself, what is the point of having the chocolate now, when you are going to feel guilty for having it. How long will you actually enjoy the chocolate, before the guilt kicks in? Wouldn't you rather wait until the weekend and have your chocolate guilt free? The key to resisting cravings is not to give yourself a choice. A craving goes away as soon as you decide you will not be giving in. With practice, this pattern of thinking will become second nature and cravings will lose their power over you. </div>
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Stavros</div>
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Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-62364842144941900882017-11-06T12:46:00.000-08:002017-11-06T12:46:29.246-08:00Do You Want Fast Weight Loss or Permanent Weight Loss?<div style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEECg2nyawWZzumR8ZuKQQcoii8nSMleL7UQj_-7KiyC2_Em-PFVt8taONT45Xlt_7xSz1vHRfAncYaEYg5yNP-ZnK5vOql-MkfzZw7RLSiBRERPVB7ZclcTfzssNLEY-oMPpJ9unZmA/s1600/female+before+and+after.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="597" data-original-width="1375" height="171" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEECg2nyawWZzumR8ZuKQQcoii8nSMleL7UQj_-7KiyC2_Em-PFVt8taONT45Xlt_7xSz1vHRfAncYaEYg5yNP-ZnK5vOql-MkfzZw7RLSiBRERPVB7ZclcTfzssNLEY-oMPpJ9unZmA/s400/female+before+and+after.jpg" width="400" /></a>I am sure by now you know that the vast majority of people who lose weight end up regaining the weight back. How much more money do we need to spend on the current methods of weight loss before we wake up and realize that there is something seriously wrong with the way we approach weight loss? </div>
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The problem is that the vast majority of weight loss programs have focused on what people want because it is easier to sell a program that delivers what people want. People want fast results! For the most part, most weight loss programs are able to deliver on their promise. The problem is that the fast results that they deliver are also temporary results, but I guess, that is not their</div>
problem. Besides, that is good for business; repeat customers. The fact is that fast results are almost impossible to maintain because in order to get fast results you need to make big changes in your eating and activity behaviors all at once, and big changes all at once almost always lead to burnout. This is why most weight loss programs fail to help people keep the weight off long term.<br />
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The fact is, the only way to lose weight and keep it off is through permanent changes in your habitual behaviors and the only way you can do that is by changing one behavior at a time.</div>
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I understand that people want fast results, but sometimes in life, what we want and what we need are two different things. I don't know about other weight loss experts, but I did not get into the weight loss field to help people lose weight temporarily, I got into the weight loss field to help people lose the weight for the rest of their lives. So my focus is on telling people what they need to do in order to achieve sustainable results and if that means fewer people join my weight loss program because that is not what they want to hear, I am fine with it. I can sleep well at night because I know that people who I am helping to lose weight, they have the best chance of keeping the weight off for life. I also know that sooner or later the people who want fast results at any cost will get tired of losing weight, only to regain the weight back. When they do and they are ready to lose weight the sustainable way, I will be there to help them.</div>
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I call my approach to weight loss, <a href="https://liveyourwaythin.com/our-approach" target="_blank"><b>The Live Your Way Thin System</b></a>, and it is a very simple system. The fact is, losing weight and getting in shape does not have to be hard or complicated. The fitness industry has brainwashed people into thinking that in order to lose weight you must workout hard, you must eat certain foods, you must count every calorie, basically, that the whole weight loss process is a hard and complicated process. </div>
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The fact is the only reason the weight loss process is complicated is because the fitness industry has made it that way so they can sell more DVDs, and to make people more dependent upon fitness trainers and nutritionists. It does not have to be that way. To lose weight and improve your health is a very simple process but it takes patience which, unfortunately, many people don't have. </div>
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The only way you will achieve sustainable weight loss is by making permanent changes in your daily habitual behaviors. Your current habitual behaviors got you to the shape you are in today and the only way you are going to change permanently your current shape is by changing the habitual behaviors that got you here!</div>
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The best way to develop new habits is through repetition. In other words, an action must be repeated many times before it becomes habitual and the best way to ensure you keep repeating an action long enough to make it a habit is to keep the action simple. That is why when I help people lose weight, I try to keep the whole process very simple and very easy to follow. The question I always ask people who want to lose weight fast at any cost is this: “What is the point of losing weight fast if you are going to regaining the weight back? Wouldn't you rather take a little extra time to lose weight the sustainable way by developing the right habitual behaviors and never have to worry about your weight again?</div>
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Stavros Mastrogiannis</div>
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<a href="https://liveyourwaythin.com/">www.LiveYourWayThin.com </a></div>
Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-32713666784654427582017-10-30T06:23:00.001-07:002017-10-30T07:35:12.553-07:00Let's Start a Family Walking Tradition<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj1VUXBxz-23SxA6eHr4a_xDx7z7hVD7ZYBqzkvB-CD38d9myyQLUrBdJaL7LxdifNrVeke9llS2d5Dc6Vq7Y0yqqti8ThhafhzsvXsmjiKkxScZtohKAMR3TSNcHxElZy74FvPQ-tzg/s1600/06.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="333" data-original-width="540" height="197" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj1VUXBxz-23SxA6eHr4a_xDx7z7hVD7ZYBqzkvB-CD38d9myyQLUrBdJaL7LxdifNrVeke9llS2d5Dc6Vq7Y0yqqti8ThhafhzsvXsmjiKkxScZtohKAMR3TSNcHxElZy74FvPQ-tzg/s320/06.jpg" width="320" /></a></div>
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<span style="font-family: "calibri"; font-size: 11pt;">I was talking to a client of mine the other day, and she was telling me about a German colleague of hers and how the city he was from had a very interesting walking tradition.</span><span style="font-family: "calibri"; font-size: 11pt;"> </span><span style="font-family: "calibri"; font-size: 11pt;">Every Sunday, the whole family would go out for a walk around the neighborhood.</span><span style="font-family: "calibri"; font-size: 11pt;"> </span><span style="font-family: "calibri"; font-size: 11pt;">My thought was, what a great way to get some exercise for the whole family, and get to know your neighbors at the same time.</span><span style="font-family: "calibri"; font-size: 11pt;"> </span><span style="font-family: "calibri"; font-size: 11pt;">Another great benefit of taking family walks is that you will get to strengthen the bond with your kids.</span><span style="font-family: "calibri"; font-size: 11pt;"> </span><span style="font-family: "calibri"; font-size: 11pt;">Studies have shown that kids tend to talk to their parents more when they take long walks together.</span><span style="font-family: "calibri"; font-size: 11pt;"> </span><span style="font-family: "calibri"; font-size: 11pt;">You see, when the family just sits at home, the kids usually are playing video games or watch their iPads, and they are not talking as much.</span><span style="font-family: "calibri"; font-size: 11pt;"> </span><span style="font-family: "calibri"; font-size: 11pt;">So walking is not just good for the health of the family, but also a </span>great<span style="font-family: "calibri"; font-size: 11pt;"> way to talk with your kids and bond with them.</span><span style="font-family: "calibri"; font-size: 11pt;"> </span></div>
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<span style="font-family: "calibri"; font-size: 11.0pt;">This story reminded me how in Greece, we have a similar tradition.<span style="mso-spacerun: yes;"> </span>Whenever we would go out to a restaurant for dinner, we wouldn't just go to the restaurant, sit, and eat.<span style="mso-spacerun: yes;"> </span>We would first walk back and forth at the paralia (Every city or town next to the ocean has a paralia.<span style="mso-spacerun: yes;"> </span>Paralia is what Greek people call the street next to the ocean and that is where most of the restaurants are).<span style="mso-spacerun: yes;"> </span>It was a casual, slow walk and we would talk about all different subjects.<span style="mso-spacerun: yes;"> </span>Usually, the whole family would be participating in the conversation.<span style="mso-spacerun: yes;"> </span>Because almost everyone in my city would take that walk at the paralia, it was a great way to stay in touch with people.<span style="mso-spacerun: yes;"> </span>Back when I lived in Greece, not everyone had a telephone in their home.<span style="mso-spacerun: yes;"> </span>Many times we would also take a walk after dinner.<o:p></o:p></span></div>
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<span style="font-family: "calibri"; font-size: 11.0pt;">Talking to another client of mine, who had lived in Italy, told me that the Italians have similar walking traditions.<o:p></o:p></span></div>
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<span style="font-family: "calibri"; font-size: 11.0pt;">The interesting part is that people did not walk because it was good for their health, but because it was something nice to do and also a great way to meet and talk to your neighbors and friends.<span style="mso-spacerun: yes;"> </span>The health benefits were just the side effect, not the goal. If you look at other European nations, you will find that most of them have some type of walking tradition. <o:p></o:p></span></div>
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<span style="font-family: "calibri"; font-size: 11.0pt;">This got me thinking.<span style="mso-spacerun: yes;"> </span>Why can't we start our own walking traditions, something that we can pass down to our kids just like many healthy European regions have done?<span style="mso-spacerun: yes;"> </span>I am not talking about walking clubs.<span style="mso-spacerun: yes;"> </span>I am talking about families starting a tradition of taking a walk together in their neighborhood every Saturday or Sunday, or both days when the whole family is together.<span style="mso-spacerun: yes;"> </span>I think is a great tradition to start.<span style="mso-spacerun: yes;"> </span>It is good for our health, a great way to bond with our kids and a great way to meet our neighbors.<span style="mso-spacerun: yes;"> </span>Keep in mind, I am not talking about power walks or speed walks, I am talking about strolls.<span style="mso-spacerun: yes;"> </span>Don't worry about your heart rate, or if you are breaking a sweat or not, just walk.<span style="mso-spacerun: yes;"> </span>You will get benefits from walking whether you get your heart rate up or not.<span style="mso-spacerun: yes;"> </span>Another great benefit of walking slowing is that it is very relaxing for the mind. <span style="mso-spacerun: yes;"> </span>I personally like slow walks and find them very relaxing.<o:p></o:p></span></div>
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<span style="font-family: "calibri"; font-size: 11.0pt;">My family and I have started doing these walks every weekend.<span style="mso-spacerun: yes;"> </span>Yes, there are weekends that we skip but we always try to get out and walk together as a family as often as we can. <o:p></o:p></span></div>
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<span style="font-family: "calibri"; font-size: 11.0pt;">At Live Your Way Thin, we want to start a family walking tradition.<span style="mso-spacerun: yes;"> </span>We ask all the families who read this article to make it a point every weekend to take a walk together in your neighborhood. Please don't let a little rain or snow stop you.<span style="mso-spacerun: yes;"> </span>I think is a great tradition that every family in America should start.<span style="mso-spacerun: yes;"> </span>As a side benefit, you will also finally get to meet your neighbors.<span style="mso-spacerun: yes;"> </span>If you live in an area that you can't safely walk in your neighborhood, see if you can find a park nearby that you can go with the family and walk.<span style="mso-spacerun: yes;"> </span>I think this is a tradition worth developing as a family and as a country.<o:p></o:p></span></div>
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<span style="font-family: "calibri"; font-size: 11.0pt;">I would love to hear from all the families who started this new walking tradition.<span style="mso-spacerun: yes;"> </span>Let’s make it a Connecticut family walking tradition and, hopefully, other states will also adopt this great tradition.<span style="mso-spacerun: yes;"> </span>Also, if you have any suggestions as to how we can help spread the word about this tradition so it can take root, I would love to hear them! Please share this article with your neighbors, family and friends.<o:p></o:p></span></div>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
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<![endif]--> <!--StartFragment--> <span style="font-family: "calibri"; font-size: 11.0pt;">You can email me at <a href="mailto:Stavros@liveyourwaythin.com">Stavros@liveyourwaythin.com</a>. Looking forward to suggestions of how we can build on this tradition.</span><!--EndFragment--><br />
<span style="font-family: "calibri"; font-size: 11.0pt;"><br /></span> <span style="font-family: "calibri"; font-size: 11.0pt;"><a href="https://liveyourwaythin.com/our-approach" target="_blank">The Live Your Way Thin System</a></span><br />
<span style="font-family: "calibri"; font-size: 11.0pt;"><i>"A completely New approach to weight loss for people who have no time for exercising or complicated diets"</i></span>Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-7662838517294961202017-10-23T12:29:00.002-07:002017-10-23T12:29:16.787-07:00Do You Need to Workout Hard to Get Results?<style>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTIz5_QzgOhW_LVKmh0UpQVl0o6ysnBTgYcuQGm1oScp-I_YYqc5TrWFAPKgJjTwgoHhHG9-5fbkBM2mWwpYG9QJzgMSu85nEZKya5rnVcwitCfD5CfTcRWAoRYM5lX_oDHai7VrJoAQ/s1600/woman_tired_exercise_QA.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTIz5_QzgOhW_LVKmh0UpQVl0o6ysnBTgYcuQGm1oScp-I_YYqc5TrWFAPKgJjTwgoHhHG9-5fbkBM2mWwpYG9QJzgMSu85nEZKya5rnVcwitCfD5CfTcRWAoRYM5lX_oDHai7VrJoAQ/s320/woman_tired_exercise_QA.jpeg" width="320" /></a><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;"></span></b><br />
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;"><br /></span></b></span></b> <b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;">Don't Believe The Myths</span></b></div>
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<span style="font-size: 12.0pt; line-height: 115%;">In my 25 years in the fitness field, I have found that one of the main reasons why people avoid working out is because they have the false belief </span>that in order to get benefits from your workouts, you must push hard and every set must go to failure.<span style="mso-spacerun: yes;"> </span>They also believe that you must feel sore the next day after the workout to indicate that you got benefits from the workout.<span style="mso-spacerun: yes;"> </span>None of these things are actually true, and the sad part is that many fitness professionals still promote this kind of mentality.<span style="mso-spacerun: yes;"> </span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">The fact is that if you want to tone your body, lose weight and improve your health, all you have to do is a workout that challenges all your main muscles a little bit more than they are used to.<span style="mso-spacerun: yes;"> </span>You don't have to bring every set to failure, and, by the way, one set will do the</span><span style="font-size: 12.0pt; line-height: 115%;"> job.<span style="mso-spacerun: yes;"> </span>Around</span><span style="font-size: 12.0pt; line-height: 115%;"> 90% of the benefits of weight training, come from the first set if done right and another 10% from the second set. In my opinion, the third set is a complete waste of time for the average person who is trying to get in shape.<span style="mso-spacerun: yes;"> </span>Also, you don't need to run or jog; walking will do the job.<span style="mso-spacerun: yes;"> </span>Obviously, if you enjoying running or jogging that is fine but that is something you don't need to do to get health benefits and lose weight.<span style="mso-spacerun: yes;"> </span>Also, keep in mind that too much running or jogging is bad for your body.</span><span style="font-size: 12.0pt; line-height: 115%;"></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;"><br /></span> <span style="font-size: 12.0pt; line-height: 115%;">Of course, if you are looking to compete in the next Olympics, then you do have to push hard in every workout. Maybe you will need to do the third set, even though you only get, maybe an extra 1% of benefits because, as you know, in a sports competition there isn't a big difference between winners and losers. In that case, 1% of benefits may be the difference between winning and losing.</span><span style="font-size: 12.0pt; line-height: 115%;"></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">So, are you joining the next Olympics, or are you trying to lose weight, get in shape and lower your risk of developing heart disease and other lifestyle-related conditions? </span><span style="font-size: 12pt; line-height: 115%;">If you are not joining the next Olympics, you do not need to train that hard to get the results you want.<span style="mso-spacerun: yes;"> </span></span><br />
<span style="font-size: 12pt; line-height: 115%;"><br /></span> <span style="font-size: 12pt; line-height: 115%;">One of the main benefits of working out lightly is that you have a much better chance of sticking with your w</span><span style="font-size: 12pt; line-height: 115%;">orkouts long-term and remember, </span><span style="font-size: 12pt; line-height: 115%;">consistency is the key to results and also presents a much lower risk of injury.<span style="mso-spacerun: yes;"> </span></span><span style="font-size: 12pt; line-height: 115%;">I know many personal trainers like to push their clients hard so they can get the best results as quickly as possible.<span style="mso-spacerun: yes;"> </span>However, the best results in the world will not </span><span style="font-size: 12pt; line-height: 115%;">keep you </span><span style="font-size: 12pt; line-height: 115%;">motivate</span><span style="font-size: 12pt; line-height: 115%;">d</span><span style="font-size: 12pt; line-height: 115%;"> to keep going, if you start hating the process of working out, or even worse, get injured.</span><br />
<span style="font-size: 12pt; line-height: 115%;"><br /></span> <span style="font-size: 12pt; line-height: 115%;">So the bottom line is this: The best workout is the one you will do and do consistently. Remember, consistency is the key to sustainable results and another thing to keep in mind is that diet plays the biggest role when it comes to weight loss.</span><br />
<span style="font-size: 12pt; line-height: 115%;"><br /></span>
<span style="font-size: 12pt; line-height: 115%;"><b><a href="https://liveyourwaythin.com/our-approach" target="_blank">The Live Your Way Thin System</a></b></span><br />
<span style="font-size: 12pt; line-height: 115%;">"A weight loss approach for people who want results but prefer not to exercise or diet"</span> <span style="font-size: 12pt; line-height: 115%;"><br /></span></div>
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Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-19912992240894668822017-10-19T03:25:00.001-07:002017-10-19T06:43:49.272-07:00You Want Results? Start by Asking The Right Questions!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB-TFGsQt9NFPjEKheP7UUpytdilofu5lx9uHgnWXeLE0vIFq_gAtxnPgEFV8EIaJrb9YABgJF_XZBJcvWNuUC7zM6o0SqwgGg3h9uBeuSa9lRI7SqgGrh6OQOfgpWKFKm60coaxpi-w/s1600/questions.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB-TFGsQt9NFPjEKheP7UUpytdilofu5lx9uHgnWXeLE0vIFq_gAtxnPgEFV8EIaJrb9YABgJF_XZBJcvWNuUC7zM6o0SqwgGg3h9uBeuSa9lRI7SqgGrh6OQOfgpWKFKm60coaxpi-w/s1600/questions.jpeg" /></a></div>
Have you ever wonder why for some people results come almost effortlessly and others seem to work twice as hard with nothing to show for their hard work? There are many reasons but one of the main reasons is because the people who get results, ask the right questions whereas people who get no results or limited results ask the wrong questions. Let me explain.<br />
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Whether you know it or not, we are constantly having a conversation with ourselves. The type of questions and statements we ask or make in that conversation determines what we focus on. If in your conversation you ask question like, "why can't I lose weight?" or "what is wrong with me?", your mind stays focused on all the reasons why you can't lose weight and everything that is wrong with you and all the obstacles in your way. These types of questions will never lead you to any solutions.<br />
On the other hand, if you ask yourself better questions, you will get better answers that might help you achieve the results you are looking for. Better questions are "How" questions. For example if you are trying to lose weight, a better question would be, "how do I make sure I get a least two workouts in per week?" or "How can I make sure I eat at least 4 vegetables per day?" or "what can I do today to move me closer to my weight loss goal?" You see all these questions put your focus on finding solutions to your problems. We can solve any problem if we simply focus on the problem long enough and asking the right questions will help you keep your focus on the right place.<br />
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I am a true believer that if you have enough reasons why you want to achieve something, you can always find a way to achieve it. It's only a matter of asking all the right questions.<br />
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So starting today, pay attention to the conversation you are having with yourself and make sure you are asking questions that will get you to the answers you seek.<br />
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<b><a href="https://liveyourwaythin.com/our-approach" target="_blank">Live Your Way Thin System</a></b><br />
Simple, Sustainable, Weight LossStavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-62214995997844818122017-07-18T11:22:00.002-07:002017-07-18T11:22:30.379-07:00Why You Hardly Ever Hear About The Benefits of Hunger<div id="article-content" style="color: #333333; font-family: 'Avenir Next', Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 12px;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuEpLkz4nD-jy3rqbKseAVtwrLH3h163gILl3l648o7zEaHf6WfdPIW2aNWZSUuXiythVdXitYH_12eaxJfvxLh3lD5XguP8-2puu3s6s6_BksZzC36fytgZeSIXv5qsma6nGct6wpUA/s1600/fasting.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="500" data-original-width="500" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuEpLkz4nD-jy3rqbKseAVtwrLH3h163gILl3l648o7zEaHf6WfdPIW2aNWZSUuXiythVdXitYH_12eaxJfvxLh3lD5XguP8-2puu3s6s6_BksZzC36fytgZeSIXv5qsma6nGct6wpUA/s320/fasting.jpg" width="320" /></a></div>
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I have been in the weight loss field for over 25 years and I have done extensive research on the subject of hunger. There is absolutely no disputing the health benefits of prolonged periods with no food (fasting) and letting your body go hungry before eating, and yet you hardly ever hear about it. Why is that? The answer has a lot to do with the fact that no one makes money if you are not eating! Think about it! Most of the information we receive today, directly or indirectly, comes from somebody trying to sell us something. [For example, everywhere you look, there are ads, whether it is on TV, in Magazines, on the radio, on billboards or on the web.] It is estimated that the average person comes across thousands of ads every day. A big percentage of those ads are from food companies trying to persuade you to eat their food by telling you how good it tastes or how good for your health it is. Food companies alone spend billions per year on advertising. Here is my question. Who makes money when you don't eat? No one! Since no one makes money from you when you don't eat, who would be interested in promoting the benefits of fasting or not eating? No one, or at least very few people.</div>
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<span style="color: #333333; mso-bidi-font-family: "Times New Roman";">I am not saying that food companies don't care about their customers' health or that there is anything wrong with advertising, but they have a product to sell and if a solution does not involve their product they are not going to promote that solution. At the end of the day, it is not their job to promote a solution that they don't benefit from. They are in the food business, not the weight loss business. The only people interested in promoting this healthy idea are people like me who sell information on books or have paying websites that make money directly from the consumer and do not rely on paying sponsors on our websites to make our income. Our loyalty lies with our clients because our clients pay our salary and we know if we want our clients to keep coming back, whether to buy another of our books or continue paying their memberships, we need to give them the best information possible. Unfortunately, our advertising budget can't compete with the billions of dollars the food industry spends on advertising, so this is one reason why you hardly hear about the benefits of letting your body go hungry before eating.<o:p></o:p></span></div>
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<span style="color: #333333; mso-bidi-font-family: "Times New Roman";">As far as why most nutritionists don't teach the important role hunger and fasting plays in health is because most college courses on nutrition don't emphasize it. I remember all the nutritional courses I took, and not one talked about the importance of letting your body go hungry. All the courses focused on calories and the type of foods we should be eating or avoiding.<o:p></o:p></span></div>
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<span style="color: #333333; mso-bidi-font-family: "Times New Roman";">As to why most colleges and universities don't emphasize the benefits of fasting and letting your body go hungry, I can only speculate. The evidence is so overwhelming, the only conclusion I could come up with is that there is something else that is holding them back from teaching about fasting and hunger. My guess is because of special interest groups, like the food industry, who sponsor many of the studies and newsletters universities publish.<o:p></o:p></span></div>
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<span style="color: #333333; mso-bidi-font-family: "Times New Roman";">Think about it. It is not in the best interest of the food industry for people to eat only when hungry because they will end up eating a lot less food. The food industry, through the millions of dollars they spend on lobbying, has a lot of influence on the government's nutritional recommendations. Also, the food industry spends plenty of money on colleges and university research studies. Do you think is in the best interest of the universities and colleges to teach things that could hurt their biggest sponsors? Of course not.<o:p></o:p></span></div>
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<span style="color: #333333; mso-bidi-font-family: "Times New Roman";">A great book to read about the food industry and the great influence it has on the way we eat today is the book by Marion Nestle "Food Politics". You will be surprised when you learn the amount of influence the food industry has.<o:p></o:p></span></div>
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<span style="color: #333333; mso-bidi-font-family: "Times New Roman";">The bottom line is that the food industry has great influence over the government and the educational institutions and any information that would hinder the sales of food gets ignored or greatly suppressed. Since most educational institutions don't emphasize the benefits of fasting and eating less often, most nutritionist, who get their information from those institutions, will not be very aware of the benefits.<o:p></o:p></span></div>
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<span style="color: #333333; mso-bidi-font-family: "Times New Roman";">Although I am a big believer in the value of education, sometimes structured education, like colleges and universities, can put blinders on people. That is what I think has happened with most nutritionist and that is why so few of them teach the importance of fasting and letting your body go hungry before eating.<o:p></o:p></span></div>
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<span style="color: #333333; mso-bidi-font-family: "Times New Roman";">Now you know why one of the best things you can do for your health has been kept so quiet! </span></div>
<div class="MsoNormal" style="line-height: 18.0pt; margin-bottom: 12.0pt;">
<span style="color: #333333; mso-bidi-font-family: "Times New Roman";"><b>For information about my company Live Your Way Thin LLC and the services we offer, please visit my website: <a href="http://www.liveyourwaythin.com/" target="_blank">http://www.liveyourwaythin.com</a></b><o:p></o:p></span></div>
</div>
Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-36348531530634137562017-03-21T12:24:00.000-07:002017-03-21T12:24:50.994-07:00Don't Be Afraid to go Hungry<div style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBUsCb5eMCf6OcCgsRdq304zE8xhfHJ2Z8LM90jiOcP1evdGxhptGU9xBFZMdx_DTC0XT19-UcxB6ZJUWyMt8XgSsYYZDvgFnYJxNtlS8J9WLdFtRtlkTr0VRJf0sDUeXGGpS2ECWCvw/s1600/phobia.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBUsCb5eMCf6OcCgsRdq304zE8xhfHJ2Z8LM90jiOcP1evdGxhptGU9xBFZMdx_DTC0XT19-UcxB6ZJUWyMt8XgSsYYZDvgFnYJxNtlS8J9WLdFtRtlkTr0VRJf0sDUeXGGpS2ECWCvw/s320/phobia.jpeg" width="253" /></a>Many people believe and, many nutritionists would tell you, that if you skip a meal or if you go for too long without food, your metabolic rate will slow down and you will overeat at your next meal. </div>
<div style="text-align: justify;">
<br />Both of those statements are wrong. First of all, in studies of people who have fasted for a day or have skipped a meal, reported eating only slightly more than they would ordinarily eat, when they finally had a meal after fasting or after skipping the previous meal. Also, research has shown that even extreme fasting for three days in the row, will not slow down the metabolic rate. J. Webber and I. A. Macdonald, “The cardiovascular, metabolic and hormonal changes accompanying acute starvation in men and women,” British Journal of Nutrition, 71, no. 3 (March 1994) </div>
<div style="text-align: justify;">
<br />Many people also find letting their body go hungry very uncomfortable. That is true, but the discomfort is temporary, the benefits are permanent. Think of it as a withdrawal. If you are a coffee drinker, you know what happens if you don't drink your coffee. You get a headache because your body goes through a caffeine withdrawal. This is temporary and manageable. You see, most people have never felt true hunger because they eat all the time, so when they take a break from eating they go through some discomfort similar to a withdrawal. The good news is once your body adjusts, you will not believe how good you will feel and how much more energy you will have. I know, because I have been through it myself. It definitely worth the minor discomfort you may go through. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Remember, with any habit you try to break, you will go through some discomfort. Developing the habit of allowing your body to go hungry before eating, is probably one of the best habits you can develop and the benefits to your health are tremendous. </div>
Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-61897483013134060322017-03-15T07:30:00.000-07:002017-03-15T07:30:00.084-07:00Nobody Has A Weight Problem!
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRw_syq3y-_T-zyN2LwbvwUZNucaxAt-iv4fpdRh2fQjLHgZCxO0I7r5YtMEK7zMI6JWo3or3TI4CXxUrv0TbOT6QyK6ynFPrUOrxgZqZCuAExO0MTSeQZMYo1ssLKNyjQckK84tPuqQ/s1600/confused.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRw_syq3y-_T-zyN2LwbvwUZNucaxAt-iv4fpdRh2fQjLHgZCxO0I7r5YtMEK7zMI6JWo3or3TI4CXxUrv0TbOT6QyK6ynFPrUOrxgZqZCuAExO0MTSeQZMYo1ssLKNyjQckK84tPuqQ/s320/confused.jpeg" width="320" /></a></div>
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Yes, you read the title correctly, nobody has a weight problem, what we have is a behavioral problem.</div>
<div class="MsoNormal" style="text-align: justify;">
The first thing you absolutely must realize, if you want to
achieve sustainable weight loss, is that you don't have a weight problem or a
fitness problem, what you have is a behavioral problem.<span style="mso-spacerun: yes;"> </span>Being overweight and out of shape is the
symptom of your current habitual behaviors that you repeat on a daily basis
with little conscious thought.<span style="mso-spacerun: yes;"> </span>Sometimes
you are not even aware of them.<span style="mso-spacerun: yes;"> </span>Unless
you eliminate the habitual behaviors that got you overweight and out of shape,
and replace them with good behaviors, you will never be able to achieve
sustainable weight loss.<span style="mso-spacerun: yes;"> </span>Just look at
all the weight loss programs on the market today, that don't help people make
changes in their habitual behaviors but instead focus on helping people lose as
much weight as fast as possible.<span style="mso-spacerun: yes;">
</span>Although most of them are able to deliver fast results, those results
don't last too long.<span style="mso-spacerun: yes;"> </span>Just look at the
national statistics, over 95% of the people who lose weight regain the weight
back.<span style="mso-spacerun: yes;"> </span>Why?<span style="mso-spacerun: yes;"> </span>Because they don't help people eliminate the
root cause of weight gain, which is their daily habitual behaviors.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal" style="text-align: justify;">
To help you stay focused on the root cause of the problem,
which is your habitual behaviors, don't use the scale as your success
indicator.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal" style="text-align: justify;">
Let me explain what I mean by that. Most of us, when we’re
trying to lose weight, use the scale as our success indicator. In other words,
we weigh ourselves every week to see if the scale shows a lower number (which
makes us feel successful) or a higher number (which makes us feel defeated). By
doing this we focus on the symptom and not the problem.<span style="mso-spacerun: yes;"> </span>Instead, track on how you are doing on the
healthy behavior you are trying to develop or the unhealthy behavior you are
trying to eliminate.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal" style="text-align: justify;">
For example: Let’s say you are working on breaking the
habitual behavior of eating junk food Monday through Friday. You should keep
track of the number of times you engaged in that habitual behavior Monday
through Friday and each week try to eat less junk food than the previous week.
So let’s say the first week you engaged in that habitual behavior 10
times.<span style="mso-spacerun: yes;"> </span>In other words, you ate junk food
10 times during the week, Monday through Friday.<span style="mso-spacerun: yes;"> </span>Let’s say the following week you engaged in
that habitual behavior only 7 times.<span style="mso-spacerun: yes;">
</span>That means you made progress and you should consider that week a
successful week regardless if you lost weight or not.<span style="mso-spacerun: yes;"> </span>Each week you try to do better on the
behavior you are trying to develop or eliminate than the previous week.<span style="mso-spacerun: yes;"> </span>Before you know it, you will have developed
the habitual behavior of not eating junk food Monday through Friday.<span style="mso-spacerun: yes;"> </span>Now, keep in mind that developing one new
behavior does not mean you will start losing weight because sometimes you need
to develop or change 3 or more behaviors before you start losing weight.<span style="mso-spacerun: yes;"> </span>You just keep reaping this process with each
habitual behavior you need to develop or change and sooner or later you will
have changed enough behaviors to lose the weight you want.</div>
<div class="MsoNormal" style="text-align: justify;">
Another reason why you should not use the scale as your
success indicator is that it does not tell you the full story.<span style="mso-spacerun: yes;"> </span>Sometimes you can do everything right, eat
the perfect diet, do all your exercises, and the scale can still show you that
you gain weight. This can happen for many reasons — eating salty food or a
large meal before a weigh-in; for women, accumulated water weight during a
menstrual cycle; or any number of other reasons.<span style="mso-spacerun: yes;"> </span>A person's weight can fluctuate 3 to 5 lbs or
more in one day. That’s why it’s more realistic and encouraging to focus on the
behaviors you are trying to develop or change than the weight you are trying to
lose.<span style="mso-spacerun: yes;"> </span>Besides, your habitual behaviors
are the real problem, not the excess weight.</div>
<div class="MsoNormal" style="text-align: justify;">
So if you want to maintain the right mindset focus on the
behaviors you are trying to change in order to lose weight and get in shape and
not the weight you are trying to lose.</div>
<div class="MsoNormal" style="text-align: justify;">
At <a href="http://www.liveyourwaythin.com/" target="_blank">Live Your Way Thin</a> the way we use the scale is to tell us
if a client has changed enough habitual behaviors to affect their weight, we
don't use the scale as our success indicator.</div>
Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-48953297347632858612017-03-07T05:59:00.001-08:002017-03-07T05:59:38.668-08:00About Slow & Mindful Eating<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/7xfaUwhS8Qw" width="480"></iframe>Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-2660260391275105772017-03-02T09:21:00.000-08:002017-03-02T09:21:34.400-08:00Breakfast... Is It The Most Important Meal of the Day?<div class="Standard" style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFbRh3wet2gs-OVJj60MJbdvhMqvuMsXAfk69xt1JUaoYrA4csy-4DKiu3v_AUkxf8XgF21IMirnPX9Ft6G5wGRmblecP4I6NKWudbXyHA5PNitXH6d8dPYGZK68VtNwfkmRiUEiq7aA/s1600/Hotel_Niwa_Tokyo_breakfast_buffet_20131028-001.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFbRh3wet2gs-OVJj60MJbdvhMqvuMsXAfk69xt1JUaoYrA4csy-4DKiu3v_AUkxf8XgF21IMirnPX9Ft6G5wGRmblecP4I6NKWudbXyHA5PNitXH6d8dPYGZK68VtNwfkmRiUEiq7aA/s320/Hotel_Niwa_Tokyo_breakfast_buffet_20131028-001.jpeg" width="320" /></a><style> <!-- /* Font Definitions */ @font-face {font-family:Mangal; panose-1:2 4 5 3 5 2 3 3 2 2; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:32771 0 0 0 1 0;} @font-face {font-family:"Cambria Math"; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:-536870145 1107305727 0 0 415 0;} @font-face {font-family:SimSun; panose-1:2 1 6 0 3 1 1 1 1 1; mso-font-alt:宋体; mso-font-charset:134; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 680460288 22 0 262145 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:none; mso-hyphenate:none; text-autospace:ideograph-other; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:SimSun; mso-bidi-font-family:Mangal; mso-font-kerning:1.5pt; mso-fareast-language:ZH-CN; mso-bidi-language:HI;} p.Standard, li.Standard, div.Standard {mso-style-name:Standard; mso-style-unhide:no; mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:none; mso-hyphenate:none; text-autospace:ideograph-other; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:SimSun; mso-bidi-font-family:Mangal; mso-font-kerning:1.5pt; mso-fareast-language:ZH-CN; mso-bidi-language:HI;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; mso-fareast-font-family:SimSun; mso-bidi-font-family:Mangal; mso-font-kerning:1.5pt; mso-fareast-language:ZH-CN; mso-bidi-language:HI;} .MsoPapDefault {mso-style-type:export-only; mso-pagination:none; mso-hyphenate:none; text-autospace:ideograph-other;} @page WordSection1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.WordSection1 {page:WordSection1;} --> </style> Today the majority of people in the west, believe that breakfast is the most important meal of the day regardless if they eat it or not.<span style="mso-spacerun: yes;"> </span>As we have learned from history, many times popular beliefs have been proven wrong.<span style="mso-spacerun: yes;"> </span>So, let's look at the breakfast idea a little closer. The first question I would like to ask is, “how did we even start believing that breakfast is the most important meal of the day?”<span style="mso-spacerun: yes;"> </span>If you look at human history, people did not eat anything first thing in the morning. Even today, if you look at healthy cultures around the world, people don't eat breakfast, or if they do it's coffee or tea with something very small.<span style="mso-spacerun: yes;"> </span>I know when I lived in Greece,<span style="mso-spacerun: yes;"> </span>as kids we did eat something small in the morning for breakfast, but most adults never had breakfast.<span style="mso-spacerun: yes;"> </span>If you look at cultures in Africa and South America untouched by the west you will see that none of them eat breakfast.<span style="mso-spacerun: yes;"> </span>So how did we, in the western world, come to believe that breakfast is the most important meal of the day?<span style="mso-spacerun: yes;"> </span>The answer is very simple.<span style="mso-spacerun: yes;"> </span>Marketing!<span style="mso-spacerun: yes;"> </span>As sad as it is, we live in a world today that with the right marketing you can get people to believe almost anything.<span style="mso-spacerun: yes;"> </span>Is it possible that special interests are driving this idea that breakfast is the most important meal of the day?<span style="mso-spacerun: yes;"> </span>It wouldn't be the first time that special interest groups are trying to get us to believe something that is not true!</div>
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You hear about studies on breakfast all the time, stating how important breakfast is to your weight and health.<span style="mso-spacerun: yes;"> </span>Here is my question?<span style="mso-spacerun: yes;"> </span>If breakfast is so important to the human body, then how come most people are not hungry in the morning?<span style="mso-spacerun: yes;"> </span>What?<span style="mso-spacerun: yes;"> </span>Is their body trying to sabotage itself?<span style="mso-spacerun: yes;"> </span>Nowadays you can find a study to prove almost whatever you want.<span style="mso-spacerun: yes;"> </span>So let's take a closer look at these breakfast studies.</div>
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<div class="Standard" style="text-align: justify;">
Dr. David Allison of the Nutrition Obesity Research Center at the University of Alabama and his colleagues took a closer look at breakfast studies.<span style="mso-spacerun: yes;"> </span>What they found out after they analyzed 92 breakfast studies, published between 1994 and 2011 is that there is very little strong evidence to support the notion that breakfast makes any difference in losing weight.<span style="mso-spacerun: yes;"> </span>Most of the studies were observational.<span style="mso-spacerun: yes;"> </span>Simply put, the author suggested an association between breakfast and weight change based on his or her observations but there may have been other behaviors common among breakfast eaters that they did not take into account.<span style="mso-spacerun: yes;"> </span>Many times the biases of the researcher influence the conclusions of the research.</div>
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The bottom line according to Dr. David Allison and colleagues is that there is no hard evidence that links eating breakfast with weight loss.</div>
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<br /></div>
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If this is not enough to convince you that breakfast might not be the most important meal of the day, let's look at breakfast from another point of view.<span style="mso-spacerun: yes;"> </span>Digestion!<span style="mso-spacerun: yes;"> </span>If you look at healthy cultures around the world, including the one that I was raised in Greece, the main meal was always eaten at a time that we could rest afterward.<span style="mso-spacerun: yes;"> </span>In the cities within Greece, people ate a big lunch but had a 3-hour lunch break and we usually took a nap right after eating.<span style="mso-spacerun: yes;"> </span>In the villages, where my mother is from, they did not have a break in the afternoon because they worked in the fields, so they had their main meal at dinner, where they would rest after the meal.<span style="mso-spacerun: yes;"> </span>If you look at other cultures, the main meal is also eaten at a time when people could rest afterward.<span style="mso-spacerun: yes;"> </span>Look at animals that eat of any significance like lions, tigers, or even our domestic dogs and cats.<span style="mso-spacerun: yes;"> </span>What do they do after eating, they sleep or at least rest.<span style="mso-spacerun: yes;"> </span>Think about it, how do you feel after eating a big meal?<span style="mso-spacerun: yes;"> </span>Don't you feel like taking a nap too?<span style="mso-spacerun: yes;"> </span>This is because when you eat a big meal (not necessarily overeating) a big part of your energy goes towards digestion.<span style="mso-spacerun: yes;"> </span>Digestion, by the way, requires a lot of energy, that is why, naturally, your body wants to rest so digestion can take place properly.<span style="mso-spacerun: yes;"> </span>If you eat and don't rest afterward you compromise digestion.<span style="mso-spacerun: yes;"> </span>That is why for best digestion resting after a main meal is a very good idea, which animals know to do instinctively and all the healthy cultures around the world also seem know.</div>
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However, if you eat like a king in the morning and then go to
work, that creates a problem for your digestion.<span style="mso-spacerun: yes;"> </span>If you have stressful job, it makes it even
worse because stress is not good for digestion either.<span style="mso-spacerun: yes;"> </span>In my expert opinion, breakfast is the worse
time to eat for the vast majority of adults in the western world.<span style="mso-spacerun: yes;"> </span>I don't want to say that you should never
have breakfast because there are exceptions.<span style="mso-spacerun: yes;"> </span></div>
Personally, I don't eat breakfast but I do make
exceptions.<span style="mso-spacerun: yes;"> </span>I believe in the 80/20
rule.<span style="mso-spacerun: yes;"> </span>If you eat perfect 80 percent of
the time, your body will forgive you for the 20 percent when you don't.
Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-14131885422444237042017-02-23T05:48:00.001-08:002017-02-23T05:48:44.319-08:00Talk getting in shape the sustainable way part 3 of 3<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/bRlcMI3Acw8" width="480"></iframe>Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-87332138788554817772017-02-22T04:19:00.001-08:002017-02-22T04:19:00.907-08:00Talk: Getting in shape the sustainable way part 2 of 3<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/YAlH4lionmc" width="480"></iframe>Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-23821521721294446452017-02-21T08:12:00.001-08:002017-02-21T08:12:02.613-08:00Talk: Getting in shape the sustainable way part 1 or 3<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/MNmekEX5AUs" width="480"></iframe>Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-28060680689628798512017-02-01T03:52:00.001-08:002017-02-01T03:52:15.091-08:00You Don't Need To Do 3 Sets
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDF3RZuS8-nA9WBXTFZOOW1avZhQwh_wTTztZGm3MXYVw6ASG0mn7NJkgEHzL8cSPJTfsQGjEQGENrTnd0uYyU14qR2SY_GeWI2OeUMryxEbbVx6mNAYoVU9DpVxoGl9UAS08KuowEcQ/s1600/image-20160504-25000-fc35ux.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDF3RZuS8-nA9WBXTFZOOW1avZhQwh_wTTztZGm3MXYVw6ASG0mn7NJkgEHzL8cSPJTfsQGjEQGENrTnd0uYyU14qR2SY_GeWI2OeUMryxEbbVx6mNAYoVU9DpVxoGl9UAS08KuowEcQ/s320/image-20160504-25000-fc35ux.jpeg" width="320" /></a><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;"></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;"></span></b><span style="font-size: 12.0pt; line-height: 115%;">Having to do 3
sets per exercise in order to get best results from your workouts is not
exactly true!<span style="mso-spacerun: yes;"> </span></span><span style="font-size: 12.0pt; line-height: 115%;">This </span><span style="font-size: 12.0pt; line-height: 115%;">has been one of the biggest myths</span><span style="font-size: 12.0pt; line-height: 115%;"> to hit the gym, along with spot
reduction. Two studies that I know of have shown that there is no difference in
muscle or strength gains in the first four months of a beginner’s workout,
between doing one set and three sets.<span style="mso-spacerun: yes;">
</span>The difference came after the fourth month, where the people who did
three sets continued to make gains, where the people that did only one set hit
a plateau.<span style="mso-spacerun: yes;"> </span>However, there is a way to do
one or two sets per exercise and gain more strength and muscle than doing three
sets per exercise.<span style="mso-spacerun: yes;"> </span>But if you are a
woman and you only care about toning your muscle, not bulking up or increasing
strength, you do not have to do more than one set.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="Body">
<span style="font-size: 12.0pt; line-height: 115%;"><span style="mso-spacerun: yes;"></span>Remember if you are trying to achieve a
toned, defined body, although weight training is very important, more weight
training will not help you get toned faster. In most cases, if you have been
doing resistance training, what prevents most people from looking toned is not
lack of tightness in their muscle, but too much fat covering the muscle. The
best way to lose fat is by doing aerobics and eating a proper diet.<span style="mso-spacerun: yes;"> </span>Once you reduce your body fat, you will be
able to see the toned muscles that you have achieved through the weight
training, and that will give your body the look you have been working for.</span><span style="font-size: 12.0pt; line-height: 115%;"></span>
</div>
<div class="Body">
<span style="font-size: 12.0pt; line-height: 115%;">In a weight
training workout, around 90% of the benefits come from the first set (if done
correctly), and around 10% from the second set.<span style="mso-spacerun: yes;">
</span>A third set is a waste of time in most cases.<span style="mso-spacerun: yes;"> </span>The only thing a third set will do is
increase your chances of burning out or getting injured by making the workout
unnecessarily longer and harder.<span style="mso-spacerun: yes;"> </span>Even if
there is a small benefit from the third set, does it worth the risk of burning
out or worse getting injured and end up with no results?<span style="mso-spacerun: yes;"> </span>You don’t need to be dying at the end of the
workout or feeling sore the next day in order to get results.<span style="mso-spacerun: yes;"> </span>Did you know that too much exercising can be
almost as bad as not enough?<span style="mso-spacerun: yes;"> </span>If you trim
off all the unnecessary sets, and exercise gimmicks, from your exercise routine
you can get maximum results without having to spend hours in the gym.<span style="mso-spacerun: yes;"> </span></span><span style="font-size: 12.0pt; line-height: 115%;"></span></div>
<div class="Body">
<i><b><span style="font-size: 12.0pt; line-height: 115%;">When it comes to
weight training, more is not better. Better form, better exercises and using
the right weights is better.</span></b></i><span style="font-size: 12.0pt; line-height: 115%;"></span></div>
Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-50111507547037551342017-01-25T08:53:00.001-08:002017-01-25T08:53:58.534-08:00Why Are We Still Losing The Weight Loss Battle?<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcgOnH4cB3fIC4tpTQDSno9DK5BLJ_79t65Ey9NvRRzcBqBLAdm6YZG0SFmrr1A7BDv9b4OY_WAqbM6RekIkDijgSYMWBNJfOrEhH-tu5XyG9d0w-5lxDzl-noVH5mB1QOmfLRwDyCTA/s1600/female+before+and+after.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="138" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcgOnH4cB3fIC4tpTQDSno9DK5BLJ_79t65Ey9NvRRzcBqBLAdm6YZG0SFmrr1A7BDv9b4OY_WAqbM6RekIkDijgSYMWBNJfOrEhH-tu5XyG9d0w-5lxDzl-noVH5mB1QOmfLRwDyCTA/s320/female+before+and+after.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">95% of people who lose weight, regain the weight back!</td></tr>
</tbody></table>
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Every month some new diet or weight loss program comes out,
claiming they have the secret that will<span style="mso-spacerun: yes;"> </span>This has been going on for
years and although there are thousands of weight loss and diet programs on the market
today, we are still gaining weight as a nation, with no end in sight.<span style="mso-spacerun: yes;"> </span></div>
help you lose all the weight you want
overnight.<br />
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
The fact is there is no secret when it comes to losing
weight and getting in shape.<span style="mso-spacerun: yes;"> </span>The main
reason why we are still losing the weight loss battle is not because we have
not come up with the right workout or the perfect diet, but because most weight
loss and diet programs focus on the wrong thing when it comes to sustainable
weight loss.<span style="mso-spacerun: yes;"> </span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
You see, most weight loss and diet programs focus on the
weight people want to lose and that is the mistake.<span style="mso-spacerun: yes;"> </span>Yes, you read correctly, if you want to lose
weight and keep it off, you should not be focusing on the weight you want to
lose.<span style="mso-spacerun: yes;"> </span>The thing that people (and many
fitness professionals) need to realize is that we don’t have a weight problem,
what we have is a behavioral problem; weight gain is only the symptom.<span style="mso-spacerun: yes;"> </span>If you want to eliminate a symptom
permanently, you need to eliminate the cause of the symptom.<span style="mso-spacerun: yes;"> </span>When it comes to weight gain, the cause is
our daily habitual behaviors.<span style="mso-spacerun: yes;"> </span>So if you
want to lose weight and keep it off, you need focus on the habitual behaviors
you need to change in order to lose weight, and not on the weight you want to
lose.<span style="mso-spacerun: yes;"> </span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Unfortunately, most weight loss and diet programs on the
market today don’t help people lose weight by eliminating the habitual
behaviors that got them overweight, but through temporary changes in their
eating and activity behaviors, so they can lose weight fast.<span style="mso-spacerun: yes;"> </span>This is the biggest reason why over 95% of
people regain the weight back after they lose it.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
If you want to lose weight and keep it off, this is how you
do it.<span style="mso-spacerun: yes;"> </span>First, identify the habitual
behaviors responsible for your weight gain.<span style="mso-spacerun: yes;">
</span>Second, you need to work on changing one unhealthy behavior at a
time.<span style="mso-spacerun: yes;"> </span>This is the way I have been
approaching weight loss with my clients for years, and as far as sustainable
weight loss goes, there is no other weight loss system out there that can
compete with the success of my system.</div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
I have been in the weight loss business for close to 25 years
and I don’t know of any other system that works better at helping people
achieve sustainable weight loss than changing your habitual behaviors.<span style="mso-spacerun: yes;"> </span>The sad fact is that most weight loss
programs don’t really care about sustainable weight loss - all they care about
is what sells and what sells is fast weight loss.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
My question to people who want fast weight loss is
this.<span style="mso-spacerun: yes;"> </span>What is the point of losing weight
fast if you are going to regain the weight back?<span style="mso-spacerun: yes;"> </span>Wouldn’t you rather take a little extra time
and do it the sustainable way and never have to worry about your weight
again?<span style="mso-spacerun: yes;"> </span>Besides, the sustainable way only
seems slower, but in reality, it is the fastest way to lose weight because you
only need to lose the weight once. </div>
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<br /></div>
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If you would like to learn more about the Live Your Way Thin
approach to sustainable weight loss, visit my website <a href="http://www.liveyourwaythin.com/">www.LiveYourWayThin.com</a></div>
Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-60559450441920662392017-01-18T09:15:00.001-08:002017-01-18T09:18:01.334-08:00Are You Still Exercising?<style> <!-- /* Font Definitions */ @font-face {font-family:"Cambria Math"; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:-536870145 1107305727 0 0 415 0;} @font-face {font-family:Calibri; panose-1:2 15 5 2 2 2 4 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:-536870145 1073786111 1 0 415 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-unhide:no; mso-style-qformat:yes; mso-style-parent:""; margin-top:0in; margin-right:0in; margin-bottom:8.0pt; margin-left:0in; line-height:107%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:Calibri; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Calibri; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} .MsoChpDefault {mso-style-type:export-only; mso-default-props:yes; font-size:11.0pt; mso-ansi-font-size:11.0pt; mso-bidi-font-size:11.0pt; font-family:Calibri; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Calibri; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} .MsoPapDefault {mso-style-type:export-only; margin-bottom:8.0pt; line-height:107%;} @page WordSection1 {size:8.5in 11.0in; margin:1.0in 1.0in 1.0in 1.0in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.WordSection1 {page:WordSection1;} --> </style>
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<b style="mso-bidi-font-weight: normal;">Are You Still Exercising?</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUvpWOUoC8tz0fHq3bxf6J2AvlBqbmlTzOWBYk0VG-QZ-oTA9bw1AgXmNqErxB254R_5aPZPXpnpv3t_YbKzTbQ_gBC_68CP2FVOW-jHdQCW4WCDjFs9U_9YRZY0VqGFp0pQxhAxS9Ww/s1600/woman_tired_exercise_QA.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUvpWOUoC8tz0fHq3bxf6J2AvlBqbmlTzOWBYk0VG-QZ-oTA9bw1AgXmNqErxB254R_5aPZPXpnpv3t_YbKzTbQ_gBC_68CP2FVOW-jHdQCW4WCDjFs9U_9YRZY0VqGFp0pQxhAxS9Ww/s1600/woman_tired_exercise_QA.jpeg" /></a>Did you know that there is an actual date that most people give up on their New Year’s fitness resolution?<span style="mso-spacerun: yes;"> </span>Well according to Gold’s Gym most people stop going to the gym by February 9<sup>th</sup>.<span style="mso-spacerun: yes;"> </span>So if you are still sticking to your exercise program, you are doing very well, so keep it up, but if you are not let me give you few tips to help you get back on to exercising.</div>
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<b>Tip #1:</b><span style="mso-spacerun: yes;"><b> </b> </span>Focus on the habits you need to change not the weight you want to lose.<span style="mso-spacerun: yes;"> </span>Remember, weight gain is only the symptom, not the problem.<span style="mso-spacerun: yes;"> </span>The real problem is you daily habitual behaviors, like your eating habits and/or lack of activity.<span style="mso-spacerun: yes;"> </span>If you are overweight, the reason you are overweight is because you engage in behaviors that are bad for your health and weight. <span style="mso-spacerun: yes;"> </span></div>
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<b>Tip #2:</b><span style="mso-spacerun: yes;"> </span>Whatever habit you are trying to develop in order to lose weight, break that habit down to the smallest action possible and then focus on taking that action on a regular basis.<span style="mso-spacerun: yes;"> </span>For example, let’s say you want to develop the habit of doing aerobics on a regular basis.<span style="mso-spacerun: yes;"> </span>Start by making a commitment to yourself that you will do some form of aerobics for 1 minute at least 3 times per week.<span style="mso-spacerun: yes;"> </span>So if you have a treadmill at home, every time you get home from work get on it and walk for at least 1 minute.<span style="mso-spacerun: yes;"> </span>Don’t judge whether you are getting any benefit or not from doing only 1 minute, just do it.<span style="mso-spacerun: yes;"> </span>By keeping the action so small, it is easy for you to keep up with it.<span style="mso-spacerun: yes;"> </span>Before you know it, 1 minute will become 2 minutes and then 5 minutes and so on.<span style="mso-spacerun: yes;"> </span>This is how you develop habits.<span style="mso-spacerun: yes;"> </span>By the way, you are getting a benefit from doing only 1 minute of aerobics consistently.<span style="mso-spacerun: yes;"> </span></div>
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<b>Tip #3:</b><span style="mso-spacerun: yes;"><b> </b> </span>Don’t try to do everything perfectly.<span style="mso-spacerun: yes;"> </span>Perfectionism is not a good thing when it comes to getting in shape and losing weight.<span style="mso-spacerun: yes;"> </span>The fact is, you don't have to be perfect to get in shape, all you have to do is be perfect most of the time.<span style="mso-spacerun: yes;"> </span>If you have the attitude that you must be perfect with your workouts or diet to get in shape, it is only a matter of time before you burn out and quit.<span style="mso-spacerun: yes;"> </span></div>
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If you need help starting an exercise program feel free to call us for a free consultation.<span style="mso-spacerun: yes;"> </span>We can do the consultation at our facility in Danbury, or over the phone.<span style="mso-spacerun: yes;"> </span>We now offer online personal training too so we can help you regardless where you live.<span style="mso-spacerun: yes;"> </span>For more information on the services we offer visit our website: <a href="http://www.liveyourwaythin.com/">http://www.liveyourwaythin.com/</a></div>
Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-7601582957996371992017-01-06T10:30:00.000-08:002017-01-06T10:30:08.146-08:00How to Develop Sustainable Weight Loss Thinking
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNySlq9oLYpexkFbx7L-Hei_bsxqmCP5e6L21T0wtnMh30IQAIUnwOmgs4RzrpduZB6jVciZIXuGf84-yxWOq30N7OdM8X6IjkLIj-L62RYf7STuDA_xtoAoel3E9EIqN5WOdsJ6fgNw/s1600/einstein_thinking.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="231" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNySlq9oLYpexkFbx7L-Hei_bsxqmCP5e6L21T0wtnMh30IQAIUnwOmgs4RzrpduZB6jVciZIXuGf84-yxWOq30N7OdM8X6IjkLIj-L62RYf7STuDA_xtoAoel3E9EIqN5WOdsJ6fgNw/s320/einstein_thinking.jpeg" width="320" /></a><span style="mso-bidi-font-family: "Times New Roman";">If you want to get off the vicious cycle of losing weight
only to regain it back and finally achieve sustainable weight loss you need to
realize the following 7 things: </span></div>
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<br /></div>
<div class="Standard" style="text-align: justify;">
<span style="mso-bidi-font-family: "Times New Roman";">1) If you want to lose weight and keep it off you must
change the habitual behaviors that lead to you being overweight in the first
place.<span style="mso-spacerun: yes;"> </span></span></div>
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<br /></div>
<div class="Standard" style="text-align: justify;">
<span style="mso-bidi-font-family: "Times New Roman";">2)<span style="mso-spacerun: yes;"> </span>Before you can
change any behavior you must first believe that is possible.<span style="mso-spacerun: yes;"> </span></span></div>
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<br /></div>
<div class="Standard" style="text-align: justify;">
<span style="mso-bidi-font-family: "Times New Roman";">3)<span style="mso-spacerun: yes;"> </span>The only way to
change habitual behaviors is through small steps and one behavior at a
time.<span style="mso-spacerun: yes;"> </span></span></div>
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<br /></div>
<div class="Standard" style="text-align: justify;">
<span style="mso-bidi-font-family: "Times New Roman";">4)<span style="mso-spacerun: yes;"> </span>Fast results are
impossible to maintain because the only way to achieve fast results is through
big changes and with big changes you can't develop new habitual behaviors.<span style="mso-spacerun: yes;"> </span>Without the development of new habitual
behaviors sustainable weight loss is impossible </span></div>
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<br /></div>
<div class="Standard" style="text-align: justify;">
<span style="mso-bidi-font-family: "Times New Roman";">5) You need to realize that you are in charge of
yourself.<span style="mso-spacerun: yes;"> </span>If you are not happy with your
current shape you have the ability to change whatever needs to be changed in
order to get in shape.<span style="mso-spacerun: yes;"> </span>Think about
it?<span style="mso-spacerun: yes;"> </span>If you are not in charge of yourself
who is?<span style="mso-spacerun: yes;"> </span>Yes, I understand a lot of your
behavior are habitual so you are not completely aware of them, but if a
habitual behavior is bad for your health you still have the ability to change
that habitual behavior. It is up to you, no one else.<span style="mso-spacerun: yes;"> </span></span></div>
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<br /></div>
<div class="Standard" style="text-align: justify;">
<span style="mso-bidi-font-family: "Times New Roman";">6)<span style="mso-spacerun: yes;"> </span>Now, is the only
time you control, not yesterday and not tomorrow.<span style="mso-spacerun: yes;"> </span>So if you want to make a change in your life,
focus on what you can change right now.<span style="mso-spacerun: yes;">
</span>Don't put off for tomorrow what you can do right now.<span style="mso-spacerun: yes;"> </span>The problem with tomorrow is that it never
comes.<span style="mso-spacerun: yes;"> </span>There is no point of dwelling on what
you did yesterday either.<span style="mso-spacerun: yes;"> </span>There is
nothing you can do about what you did yesterday or even a minute ago.<span style="mso-spacerun: yes;"> </span>Whatever happened, happened, learn from it
and move one.<span style="mso-spacerun: yes;"> </span>Dwelling on it will not
change a thing. </span></div>
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<br /></div>
<div class="Standard" style="text-align: justify;">
<span style="mso-bidi-font-family: "Times New Roman";">7) You must be patient, it takes time to develop new
behaviors and make them habitual.<span style="mso-spacerun: yes;"> </span>Habits
are like seeds they won't grow into a plant overnight and they need to be
watered and nurtured in order to grow into a plant.<span style="mso-spacerun: yes;"> </span>But once you have developed all the right
habitual behaviors, keeping the weight off will be almost effortless.<span style="mso-spacerun: yes;"> </span>Again, my question to people who want fast
results is, what is the point of losing weight fast if you are going to gain
the weight back?<span style="mso-spacerun: yes;"> </span>Wouldn't you rather
take your time and do it the right way so you never have to worry about your
weight again?</span></div>
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<br /></div>
<div class="Standard" style="text-align: justify;">
<span style="mso-bidi-font-family: "Times New Roman";">The ironic thing is that losing weight by making permanent
changes in your habitual behaviors only seems slow, but in reality is the
fastest way, by far, to losing weight because you only need to do it once.
Whereas the fast way, you need to keep losing the same weight over and over
again every year with no end in sight. I know people who have been losing
weight the fast way for years and they are still overweight.<span style="mso-spacerun: yes;"> </span>So my question is, which way is really
faster?</span></div>
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<br /></div>
<div class="Standard" style="text-align: justify;">
<span style="mso-bidi-font-family: "Times New Roman";">In all my years in the weight loss field, I have never seen
a method that works better in helping people lose weight and keep it off than
small, steady changes over time.<span style="mso-spacerun: yes;"> </span>This is
not just the best way to achieve sustainable weight loss, this is the only way
to achieve sustainable weight loss.</span></div>
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<br /></div>
<div class="Standard" style="text-align: justify;">
<span style="mso-bidi-font-family: "Times New Roman";">Let me give you an analogy.<span style="mso-spacerun: yes;">
</span>If you were the pilot of a Boeing 747 and you were flying from NY to
Fiji and as soon as you took off you realized that the autopilot is set to fly
to Antarctica, what would you do? Would you just grab the wheel and just turn
it in the direction you want the plane to go and fight the autopilot the whole
way to Fiji, or would you take the time to reprogram the autopilot to fly you
to Fiji?<span style="mso-spacerun: yes;"> </span>Of course, you would do the
latter, it makes sense.<span style="mso-spacerun: yes;"> </span></span></div>
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<br /></div>
<div class="Standard" style="text-align: justify;">
<span style="mso-bidi-font-family: "Times New Roman";">Well, we also come with an autopilot, our subconscious
mind.<span style="mso-spacerun: yes;"> </span>Our habitual behaviors are the
programs that determine where the autopilot will take us.<span style="mso-spacerun: yes;"> </span>If you don't want to go where your autopilot
is taking you wouldn’t it make sense to change the program (habitual behaviors)
of your autopilot?<span style="mso-spacerun: yes;"> </span>I think the answer
is obvious. Change the programming in your autopilot and your task of getting
in shape all of a sudden becomes much easier.<span style="mso-spacerun: yes;">
</span></span></div>
<div class="Standard" style="text-align: justify;">
<br /></div>
<div class="Standard" style="text-align: justify;">
<span style="mso-bidi-font-family: "Times New Roman";">This is the way I have been approaching weight loss for
years at my facility, Live Your Way Thin, located in Danbury, Connecticut, with great
success.<span style="mso-spacerun: yes;"> </span> </span></div>
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<br /></div>
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<span style="mso-bidi-font-family: "Times New Roman";">ANNOUNCEMENT </span></div>
<div class="Standard" style="text-align: justify;">
<span style="mso-bidi-font-family: "Times New Roman";">Starting sometime mid-January,
2017 I will start offering online personal training & coaching, so no
matter where you live in the world you can join my sustainable weight loss
program.<span style="mso-spacerun: yes;"> </span>I will be making an official announcement
about my online personal training & coaching very soon!<span style="mso-spacerun: yes;"> </span>If you are interested in my online personal
training & coaching program, when the program becomes available you will be
able to access it and learn more about it, by going to this link:<span style="mso-spacerun: yes;"> <b><a href="http://www.liveyourwaythin.com/online-personal-training---coaching.html" target="_blank">http://www.liveyourwaythin.com/online-personal-training---coaching.html</a></b></span><span style="mso-spacerun: yes;"></span></span></div>
Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0tag:blogger.com,1999:blog-3645349442678747085.post-44968520943853952072016-12-21T10:29:00.000-08:002016-12-21T10:29:09.179-08:00Your Habits Hold The Key To Good Health & Sustainable Weight Loss<div style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPl4MK-1T6EnYD9DFW6erLQR670mJWDNldh8DHQj64JqLMHCOi8x3x0M_lFUxpjC4_HxbETcAwDgurMf1Q1Hrte_enil72XRCtgz93fkZvWG6n65s6cAZ8Su0yDTi6JZ6eM08RrGVkDw/s1600/doctor-handshake.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPl4MK-1T6EnYD9DFW6erLQR670mJWDNldh8DHQj64JqLMHCOi8x3x0M_lFUxpjC4_HxbETcAwDgurMf1Q1Hrte_enil72XRCtgz93fkZvWG6n65s6cAZ8Su0yDTi6JZ6eM08RrGVkDw/s320/doctor-handshake.png" width="320" /></a>A day does not go by without hearing about all the health problems the citizens of the western world are facing and despite all the billions of dollars we spend every year to solve those health problems, the health of the western world is getting worse.<br />The truth is that the solution to the health problems that we are facing, is very simple, but the solution does not make money for anyone, and therefore there are very few people out there promoting the real solution. <br /><br />Many people are waiting for the medical industry to solve the bad health epidemic. What People need to realize, is that the medical industry is not into preventing bad health, they are into managing bad health because that is where they make their money. Don't get me wrong, I am not against the medical industry. The medical industry has made great contributions to human society but the fact remains that they are not into prevention. Besides, the vast majority of the diseases that people are suffering from, are easily preventable by few changes in their habitual behaviors. The medical industry is not going to help you change the habits that got you the disease, it will only give you a pill that will manage the disease.<br /><br />The industry that is into preventing bad health is the fitness industry but they are not doing a very good job. Here is a very interesting fact. Since 1992 in America alone we have more than doubled the amount of money we spend on weight loss products and services and yet the obesity rate went from 12.6% to over 36% today. Isn't it obvious that whenever the weight loss industry is doing is not working? Spending more money on solutions that don't work will not make them work any better. One of the main reasons the weight loss industry if failing is because most fitness professionals, who create all those diet and weight loss programs to help people get in shape, they don't understand people who hate exercising and dieting, which is most people. So, they create weight loss and diet programs that the average person can’t follow or can’t follow for a very long time. This is why, only around 5% of the people who lose weight, are able to keep it off!</div>
<div style="text-align: justify;">
<br />Our habitual behaviors hold the key to sustainable weight loss and better health. If you want to lose weight get in shape, and more importantly stay in shape for the rest of your life, you must first identify the habitual behaviors responsible for your bad shape and replace them with healthy behaviors that will help you lose weight and improve your health. There is no other way to achieve sustainable weight loss and better health. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo8tmdL1Lh2TkoFR_UbKrSieL__RGlKxTT52w_OCe2PaMGQUJg0hGUOBR6GVfiGHOigldOVHwo1DGBIPeoyI2idfh7bsEt7gbZywF18LHULJaWaGFdJJYg_QzcxaaYqssLhBpR5osjxg/s1600/trainer.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo8tmdL1Lh2TkoFR_UbKrSieL__RGlKxTT52w_OCe2PaMGQUJg0hGUOBR6GVfiGHOigldOVHwo1DGBIPeoyI2idfh7bsEt7gbZywF18LHULJaWaGFdJJYg_QzcxaaYqssLhBpR5osjxg/s320/trainer.png" width="320" /></a></div>
<br />The reason we are losing the weight loss battle and our health is getting worse is because very few weight loss programs and fitness professionals focus on helping people make permanent changes in their habitual behavior. Their focus, unfortunately, is to deliver what people want, fast results, which don't last. <br />
<br />This is one of the biggest reasons why we are losing the weight loss and health battle and this is what I am trying to change through my sustainable weight loss project.<br /><br /><b><a href="http://www.liveyourwaythin.com/educational-events---videos.html" target="_blank">Click Here to learn about my sustainable weight loss project.</a></b>Stavros Mastrogiannishttp://www.blogger.com/profile/09475928347168275907noreply@blogger.com0