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In your first nutrition video, we are going to review the first diet phase of the program: the Jump phase. This is the first two weeks of the program in which you will replace all whole foods with Celebrate Meal Replacements and high-protein snacks.
The benefits of regular exercise on your physical health are tremendous. Exercise improves blood pressure, increases your “good” cholesterol, lowers risk of certain cancers, and improves sleeping habits just to name just a few. Regular exercise is also one of the top predictors of whether or not someone will maintain their weight after weight loss.
In this week’s lesson, we’re going to discuss Why Is Exercise Important..
Losing weight can be difficult for a number of reasons, such as genetics, metabolism, illnesses, medications, personal behaviors, and psychological aspects to name just a few. Often times, they may have contributed to our weight gain in the first place. These issues will need to be addressed throughout the process of weight loss and weight maintenance. Focusing on what you’re able to change and accepting what you cannot will help you achieve long-term success both mentally and physically.
In this week’s lesson, we’re going to discuss What Makes Weight Loss so DIFFICULT.
Nutrition 1 - Welcome to Path to Success Online
Fitness 1 - Why is Exercise Important
Hello and welcome to our video all about Protein! Over the course of the next few weeks, you will review the three macronutrients: protein, carbs, and fat. Let’s begin this series with protein.
We all know exercise is healthy for us and is something we need to do. But, we still struggle to just do it. Why? What gets in your way?
In this week’s lesson, we’re going to discuss Barriers to Exercise.
What makes maintaining weight loss so difficult? FOLLOWING THROUGH with behavior changes! Changes in our behavior are mandatory for maintaining long-term weight loss. Until a person believes they are “good enough” in life, it is unlikely they will follow through - for the long haul - in maintaining those behaviors. A healthy relationship with SELF is necessary to have a healthy relationship with food.
In this week’s lesson, we’re going to discuss What Makes Weight Maintenance Even More Difficult.
Fitness 2 - Barriers to Exercise
Behavior 2 - What Makes Weight Maintenance Even More Difficult?
You’ve advanced to the Burn phase of the Path to Success Program. In this video, you will learn about what you can expect in the coming weeks.
Have you ever been overwhelmed with the amount of health and fitness information? Sifting through all of the rumors and myths in the fitness world can be a daunting task. It’s critical to obtain information from a reliable source. Don’t believe everything you hear or read on social media!
In this week’s lesson, we’re going to discuss Myths vs. Truths.
HOPING you’ll lose weight, WISHING you’d lose weight, and PROMISING that you’ll lose weight won’t result in weight loss. Not even making a verbal commitment to losing weight will result in weight loss. The only thing that results in weight loss is… DOING the things necessary to lose weight. Set yourself up for success by DOING the things required to get your weight off and keep it off using AIMS.
In this week’s lesson, we’re going to discuss Setting Yourself Up for Success: Using AIMS.
Nutrition 3 - Burn Phase Overview
You will learn all about the importance of taking dietary supplements, more specifically, why it is important to include a multivitamin and a probiotic into your daily routine.
Many people fall into the trap of waiting until they “feel” like exercising. If you are waiting to “feel” motivated to exercise, you are probably going to be waiting a long time. By establishing a good exercise routine, you’ll stop asking yourself if today is an exercise day. Your body will already know and tell you it is.
In this week’s lesson, we’re going to discuss Motivation vs. Habit.
Both the behavioral and emotional aspects related to living at a healthy weight are necessary in order to maintain a healthy weight over time. There are, of course, some specific behaviors we know are required in order to lose weight AND to maintain that weight loss. I refer to these behavioral components as the “Gotta Do Ems.” Why? Because… if you’re going to lose weight and keep it off, then you’ve gotta do ‘em!
In this week’s lesson, we’re going to discuss Dealing Yourself A Winning Hand: 4 ACES.
Nutrition 4 - Multivitamins and Micronutrients
Fitness 4 - Motivation vs Habit
There are so many conflicting statements about what carbs are, and how much you should have, and what they all mean for weight loss. Why aren’t we all in agreement about the benefits and harms of carbs? Well, hopefully this video will be able to clarify the facts about carbs and what you need to know for your weight loss diet and beyond.
Do you have physical limitations, pain issues, or mobility concerns? Many overweight individuals struggle with regular exercise due to pain, but every single person can find something they can do for exercise. Focus on finding something you can do, rather than what you can’t.
In this week’s lesson, we’re going to discuss Physical Limitations and Pain Issues.
When you set healthy goals, they need to be RELEVANT and attainable. This means, asking yourself why do you want to lose weight now? Your answers may include to improve your health or to prevent health problems. Maybe your weight is interfering in your quality of life or you are unable to participate in specific activities you enjoy. Set yourself up to win by setting goals which are relevant to you and those you’re able to achieve.
In this week’s lesson, we’re going to discuss Mindset Matters: How to Set Healthy Goals.
Fitness 5 - Physical Limitations and Pain Issues
In today’s video, you will learn all about dietary fats. We’ll discuss the different types and how you can balance the “good” and “bad” fats during and after weight loss.
Most people think that stretching prior to your workout is helpful to prevent injury. The reality is that warming up and working on your mobility prior to exercise is more helpful for injury prevention.
In this week’s lesson, we’re going to discuss Mobility and Flexibility.
Self-Talk is one of the most powerful tools you can incorporate into your plan for losing weight and remaining at a healthy weight. The truth is, positive self-talk is one of the most important gifts you can give yourself in order to change every aspect of your life. Your THOUGHTS create your future self! Immerse yourself in positive affirmations and begin each and every day with one!
In this week’s lesson, we’re going to discuss Self-Talk.
Fitness 6 - Mobility and Flexibility
Now that we’ve reviewed micronutrients and discussed the three major macronutrients in depth, it’s time to review the importance of staying hydrated.
Everyone knows that exercise is an important component of weight loss, but what type of exercise will provide the best results? Most people believe cardio should be the primary focus over strength training. But, is this correct? Strength training improves the shape/tone of the body, increases longevity, and helps to avoid decreases in our metabolism by maintaining muscle.
In this week’s lesson, we’re going to discuss Strength Training.
Motivation is the set of forces that “activates, guides and maintains our behaviors in order to meet a goal.” Wishing, hoping, wanting and thinking about losing weight is not motivation. Motivation propels you into action and doing what’s necessary for weight loss and weight maintenance.
In this week’s lesson, we’re going to discuss Maintaining Motivation.
Nutrition 7 - Hydration and Sugar Sweetened Beverages
Fitness 7 - Strength and Motivation
Hello and welcome back to Path to Success Online. In this video, we will tackle what it means to truly have a “balanced diet.”
Cardiovascular exercise, or commonly referred to as cardio, is any form of exercise that involves the major muscle groups and increases the heart rate for a period of time. Regular cardio is obviously helpful for overall health and weight loss, but vital for weight maintenance. One of the most important ways to maintain weight loss is establishing a strong regular exercise routine. Look for a form of cardio you’re able to stick with long-term as well as enjoy.
In this week’s lesson, we’re going to discuss Cardio.
When emotions build up over time, there can be some serious damage to our lives both mentally and physically. Unresolved feelings can result in depression, anxiety, low self-confidence, and living with an overall sense that “I’m not good enough.” Food can be a way to soothe those unpleasant thoughts and feelings. This kind of emotional eating can obviously lead to poor self-worth and ultimately weight gain.
In this week’s lesson, we’re going to discuss Cleaning Out the Emotional Closet.
Nutrition 8 - Portion Sizes and Hunger Regulation
We’ve all heard the expression “our eyes are bigger than our stomachs.” But why do we crave more food than we actually need? In today’s video, we will give you an overview of standard portion sizes of your favorite foods and how to be more mindful of hunger.
Do you often wonder what exercises should be included in a strength training routine? There are seven basic body movements. These include push, pull, squat, single leg exercise, hinge, core work, and carry. Simply choose one exercise from each category to get a great full body workout.
In this week’s lesson, we’re going to discuss Full Body Strength Training.
Healthy, clear, direct communication is something that we seem to struggle with as a society. Many people beat around the bush, rather than saying what they really think or feel. They remain silent to avoid confrontation… the reality with that is most people do not want to experience their own discomfort by speaking up. The basis of healthy communication is to share your honest thoughts, feelings, and observations in a thoughtful way, without expecting that others will necessarily agree with you or see things the same way as you do.
In this week’s lesson, we’re going to discuss Communicating Clearly.
Nutrition 9 - Portion Sizes and Hunger Regulation
Fitness 9 - Full Body Basic Strength Training
In today’s video, we will walk you through each element of a Nutrition Facts label, so you can use this powerful tool to make healthy decisions.
Do you feel intimidated by the gym and not sure how to get started with strength training? Strength training is one of the most important exercises you can do for your health and a vital component in any weight loss program. Your goal will be to complete 3 sets of 8-12 repetitions for each exercise. Not everyone has the time or money to go to a gym so our goal is to give you exercises that can be done right in your own living room!
In this week’s lesson, we’re going to discuss Upper Body Strength Exercises.
Almost everyone is familiar with the term “Emotional Eating,” and many of us have engaged in our own emotional eating from time to time. Emotional eating is exactly what it says… eating in response to emotions or emotional situations. People often eat when they experience anger. Some when they feel sad or lonely. Make feelings your friends. Feelings are a great tool we can use to figure out what our emotional needs are and get them met.
In this week’s lesson, we’re going to discuss The Essential Role of Feelings in Weight Loss.
Nutrition 10 - Reading Food Labels
Fitness 10 - Upper Body and Core Strength Exercises
Welcome back to Path to Success Online. You are in the home stretch of your weight loss journey! We know you are ready to start applying all this new nutrition knowledge full-time! To prepare you for the start of the Maintain phase, this video will be reviewing the goals of this phase and give you some extra tips for maintaining your weight loss.
Many people think they need a gym membership in order to incorporate strength training into their weekly exercise routine. Strength training does not require a gym membership and can be done at home with minimal equipment. There are plenty of exercises to choose from and most movements can be modified to fit any skill level.
In this week’s lesson, we’re going to discuss Lower Body Strength Exercises.
Baby and wedding showers, birthday celebrations and sporting events can be difficult environments in which to remain on track. Your long-term plan for success needs to include warning signs that may leave you vulnerable to making unhealthy eating choices. Feeling hungry, angry, lonely or tired are nearly universal warning signs, indicating that you need to take extra precautions to avoid emotional, biological and environmental triggers. What safety measures do you have in place in order to keep yourself safe from perilous food situations?
In this week’s lesson, we’re going to discuss Preparing for Pitfalls.
Fitness 11 - Lower Body Strength Exercises
Congratulations! You should be SO proud of your accomplishments thus far. Now, you feel wonderful, you’ve successfully lost so much weight, and things are great! But, it’s important to be prepared, since regain is very common. So, let’s talk for the next few minutes about how you can avoid regain before it starts and what to do if you experience it.
Have you heard of high-intensity interval training, or HIIT, for your cardio workouts? Interval training (HIIT) is short bursts of high intensity exercise alternating with lower intensity work. These workouts are typically done in a shorter period of time but at a higher level of intensity. There are many health benefits which come from interval training.
In this week’s lesson, we’re going to discuss Interval Training.
Mindfulness is “the psychological process of bringing one's attention to experiences occurring in the present moment.” In other words, being mindful means being present. Paying attention to what you are thinking, how you are feeling, and what you are experiencing at that moment. At that moment – wherever you’re at – What are you thinking about? Are you focusing on what you are listening to and watching? Or is you mind wandering. Are you aware of how you are feeling? Happy? Relaxed? Scared? Anxious? What’s on your mind?
In this week’s lesson, we’re going to discuss Mindfulness and Mindful Eating.
Nutrition 12 - Preventing Regain
Fitness 12 - Interval Training