Weightloss P.R.N.**
Next program is on Tuesdays! Phone: (201) 793-0051 / access code: 704896#
Not sure if this is for you?
Mark your calender for WLPRN Preview Webinar Tuesday, January 24th at 7pm EST
Mark your calender for WLPRN Preview Webinar Tuesday, January 24th at 7pm EST
http://InstantTeleseminar.com/?eventid=25219560 (slides for webinar)
For Walmart Paleo-shopping list (scroll down)
For Walmart Paleo-shopping list (scroll down)
Weightloss P.R.N. is a minimum 12-week waist reduction (group coaching involved) program designed for people who are tired of watching their waists grow and saying, “I’m just not feeling myself” and/or have been told by a physician that they need to lose weight and/or they will soon have to take medication. The minimum 12-week program is conducted by a Certified Fitness Nurse™Coach (CFNC), Lori ‘Minky’ Radcliffe. This program follows the principles of the Certified Fitness Nurse™Coach mission. Which are:
- We teach 20% fitness/exercise and utilize 80% nursing skills
- We focus on empowerment; NOT dependency.
- Follow the 3 Rights of Certified Fitness Nurse™Coaching: The RIGHT client/patient – A person who has a waist measurement over 34 inches for a female and over 38 inches for a male and/or fasting blood sugar over 100 ml/dL (pre-diabetes) and/or blood pressure over 120/80 (top and/or bottom number) and/or low HDL (Healthy cholesterol) or referred by a nutritional medicine, prevention-minded physician/ healthcare professional. The client must be willing and ready to participate, to be able to tell the CFNC why they are ready to listen, then STOP what they are currently doing and then are ready to start turning around their pre-diabetes, metabolic syndrome, hypertension and inflammation through group phone coaching sessions. Utilizing – The RIGHT minimum effective dose for exercise, diet and supplementation to get the client’s desired results. All done at the RIGHT time for the client. Timing is very important; we like time-cycles. (Micro and macrocycles)
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Top 3 excuses: No time, No money, No motivation. Tired, hungry, broke and not happy with your health and weight is no way to go through life. We have compassion for you if you are experiencing some or all of these states. Human nature is to take the road of least resistance. We utilize the 3 Rights of CFNC’s (above) to help our clients adhere to the program longer. Our clients are looking for a relationship that provides guidance and results; not the cheapest, quickest fad. 30 days isn’t long enough for most people to sustain a behavior change without support. Our shortest package is 3 months. Because we attract these types of clients, we charge by the ‘package’ NOT by the hour.
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Participating in this program gives us examples for the Certified Fitness Nurse™ Coach curriculum. CFNC’s always ask ourselves, “What is this client’s natural affinity towards __________?” We stick to that line of thinking before we try to make someone do something like cook when they don’t or won’t. Or eat something they hate.
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One day of the week clients have Intermittent Fasting and one day of a “Day of Desire” (D.O.D.) where the client can eat/drink whatever they want, as long as there is no medical conflict or allergy or contradictory reason to eat or drink whatever. (see below) The remaining 5 days the ‘stimulus is narrowed’ and you eat from a list of foods that you can have.
P.R.N. in health care profession means “as often as necessary”. If you’re finding that now is just as good as a time as any to have a weightloss, reduction in your waist and healht-related numbers, you must try this way of eating and moving. If you are addicted to carbs, pre-diabetic, gaining weight, sluggish and no energy, this just may be what the doctor ordered. This way of life is about freedom and weightloss and happiness and what you get to eat on this plan is based on what our ancestors ate in the spirit of Paleolithic time. How they moved to maintain low body fat. Also, the need to supplement today because of the place we live (the environment and food supply). This program lowers your body’s need for insulin, the fat-storing hormone. It’s time for you to become empowered about making these changes for yourself, your way, forever.
Weightloss P. R. N. =
P = Primal (Paleo-inspired eating)
R = Resistive -type training
N = Nutraceuticals (specific supplements)
Week one you will cut out most/all wheat from your diet. You will also be asked to keep your carbohydrate intake to 200 grams or less. Since there is 40-50 grams of carbs in pasta (rice noodles, remember no wheat, this means whole wheat too!), rice, even brown rice, please limit your servings to 1-2, 1/2 cups per day. Also keep in mind that dairy also has carbs. So vegetables and limited fruits are your best sources for carbohydrates. I have created a “Paleo-inspired for beginners” shopping list for the Walmart in Neptune, NJ. If you would like a free copy of it, please click below:
WeightlossPRNwalmartshoppinglist.2011
No opt-in necessary. For latest WLPRN Program food list scroll down some more.
WeightlossPRN Principles:
To reduce your body’s need for insulin and to reduce inflammation and improve liver function to help you lose your waist as quickly and safely as possible, to help heal you!
(^For Weightloss PRN purposes, “Easy” means – NOT a struggle.
“Simple” means – NOT complicated.)
1. Paleo-inspired eating – as close to our Paleo ancestors as possible and as comfortable. This means very limited grains, beans or dairy. Being a Paleo Diva you are allowed certain grains (fresh corn), beans (like coffee!), fermented dairy and limited tubers (potatoes). But you cannot have wheat, barley, rye or oats and anything labeled “low-fat or no-fat” or processed soy. (Since processed soy is in about everything in processed, you have to take great care in planning and shopping) You can have other grains not to exceed 100-200 carbs a day during your first weeks and NO SODAS OR JUICES, NO DIET EITHER! Only use stevia or xylitol as your sweetener if needed. Be aware that there are carbs in dairy products. Most of your carbs should come from vegetables, limited grains like fresh corn, beans, some tubers and wild rice. You will have limited fruit. Yes, that’s right… very limited fruit. (Hint, it’s all about reducing your body’s need for insulin.) When you eat a ‘simple sugar’, like fructose, absorbed immediately; it in turn, quickly raises insulin levels which in turn causes fat accumulation. Fructose in natural fruit is “nature’s candy”, but candy none-the-less when your pancreas is struggling. There is a purpose for fruit and all it has to offer, one great example is if your blood sugar ever started to drop too low, and you start to feel dizzy, you can be given orange juice. Many of you are not just eating fruit though. You are eating way too many carbohydrates and high fructose corn syrup (HFCS); too often and/or too many calories… period.
Did you know that a popular seafood meal at the Cheesecake Factory has 2,88O calories in it? That’s the amount of 6 Whoppers. Insulin not only promotes fat accumulation, so does too many calories. This fat accumulation particularly likes your abdominal area, your waist). Right now you are putting your pancreas in overload. It needs some time off. That’s all.
Did you know that a popular seafood meal at the Cheesecake Factory has 2,88O calories in it? That’s the amount of 6 Whoppers. Insulin not only promotes fat accumulation, so does too many calories. This fat accumulation particularly likes your abdominal area, your waist). Right now you are putting your pancreas in overload. It needs some time off. That’s all.
You will be given “lists of foods” to choose from and you pretty much eat similar meals for 5 days. This is easy and simple^. On the 6th day, you will have your “Day of Desire” (see below). (And 1 day of fasting)
You should not drink your carbohydrates. Eat only 2-4 meals a day. Your calorie requirement will be calculated for you, for FYI. We determine what variable we will track with each client. (Your variable may or may NOT be counting calories, it could be blood pressure, total inches lost or even blood sugar and sleep that is tracked).
You will take photos of all the food that you eat/drink for 3-5 days. (You do not have to upload photos, unless you want to; they are for your visual tool)
2. Long walking and low-intesity (recreational) movement most days with intense movement from time to time. This looks like walking your dog, cutting your grass and cleaning your house… then 2 times a week 20-40 minutes of intense resistance training (which I can help you with). Get enough rest. Take power naps, sleep through lunch instead of eat. You’ll feel amazing! (Don’t worry you can have a snack when you wake up; if you need it… suprisingly you may not want it!)
You will be taught the 60-90 sec. contracting muscles exercises that you must do before eating. Also will be sent videos, via the computer, to follow of certain exercises to do in the morning or after sleeping, before bed, in a bathroom stall (weird noises?), wherever you can be without hurting yourself. Remember, all exercise principles are measurable, progressive and consistent. Or it is not exercise. You will be doing structured routines within a flexible environment of your schedule. It is not necessarily fun, like walking the dog or playing a pick-up game of softball. What’s great about this type of exercising is that it will actually give you the energy/strength/endurance that you want, so you can do more recreational activity that makes life great and enjoyable! It is also designed so that you only need to do the minimum effective dose to get a desired result you want to keep you motivated. Eventually, you’ll do more… when you’re ready.
Equipment needed by client:
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A heart rate monitor
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An e-mail that you will check regularly; but more than you will exercise weekly. (once a week minimum) Meaning that you will be tuned in to your instructions a weekly minimum and be ready to take new instructions for the next time we connect. The time has to be allotted for; but it won’t necessarily be exercise time. You are going to do the exercise piece, eventually, on your own, that’s our goal. I know it may take a while. Remember our shortest package is 12 weeks (3 months); which is more like a season, a cycle. Communication by email and otherwise will titrate down depending on your need for support as you alter your current habits.
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A willingness to purchase some kind of exercise equipment, ie – like a stability ball, cords, weights (like the Shake weight), etc. for their home workouts.
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Invest in CFN (Certified Fitness Nurse) Pak, Plateau Buster and digestive enzyme
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A cell phone that takes pictures or a digital, portable camera
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A small electric grinder
3. Intermittent fasting. I do not mean “juicing”, this spikes insulin. We are talking about just skipping a meal, once or twice a week. Today you are told if you skip a meal, you’ll become hungry and then eat the vending machine. Which may happen if you have a fatty, sluggish liver. But here’s what they don’t tell you… before food was readily available, that’s how we ate, erractically. 3 square meals and 2 snacks is a diabetes starter kit. Especially with 6-11 serving of bread, pasta, and rice per day. Also you will eventually plateau in your weightloss efforts because constant eating de-sensitizes your insulin. What’s wrong with being a little hungry anyway? Many of us just have to look down at our bellies and realize that we really could ‘skip’ a meal or two. The hunger feeling does pass and guess what else? You simply cannot burn fat on your body with food constantly in your stomach. Like it or not to be a better fat burner, you have to have an empty stomach once in a while. If you are a diabetic, type 2, the constant frequent meals is probably what got you there. Check with your doctor prior to skipping any meals and/or adjusting your medication.
4. Day of Desire. One day a week, you can eat ‘forbidden foods’ that are not on the program. They can be any foods/drinks as long as there is no contradictory medical/health reason for you to do so. The Day of Desire (D.O.D.) can be any day; not necessarily Sunday or a weekend day.
5. Sleep and rest.Wouldn’t it be great to have an afternoon siesta? If you new the potential for more fat loss from sleeping and resting, you might seriously try to readjust your schedule. Our ancestors, although may have been nomadic, in search of food, they also liked to rest. Up to 10 or more hours a day. The key here is that we don’t do enough of #2 above, so this principle only applies if we are doing #2 above. After being ‘stressed’ behind a desk for 8-9 hours, eating processed crap and then sleeping for 10 hours is not going to work. But if you are sleep-deprived; getting more quality sleep can reduce cortisol levels, which is helpful when trying to lose weight.
Disclaimer: This 12-week challenge is an attempt to get you to try a partial lifestyle change. Not to eat 1 slice of bread instead of 2. If you just want to cut back on what you eat and be able to eat anything all the time; try Weight Watchers. The WeightlossPRN program is an attempt for you to remove inflammatory foods and decrease your waist size, improve your health, your looks and energy for life by reducing your body’s need for insulin and no more struggling with your food choices and weight with the least amount of effort to get your desired result and you continue to do it on your own. (I’m not moving in with you!)
Information presented here is for educational purposes only. Please visit your physician or qualified health care professional prior to beginning any of Minky’s or anyone else’s exercise and nutrition programs. Participant results will vary and are not guaranteed.
Please contact Lori ‘Minky’ Radcliffe, RN, BS, CFNC or just call me at (732) 620-2193
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(732) 620-2193
**Disclaimer! This blog and the information contained in it is exclusively for WeightlosslossPRN clients only. If you have not completed the Certified Fitness Nurse Assessments and other paperwork; you ar NOT on this program. I do not know you and your issues. If you are taking information off this blog site and using it, it is at your own risk and you are responsible for your own outcomes. Just calling in and listening to the free information is not enough to say that you are a participant on the program, because you are not.
