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Katie's Activity on iChange

Katiekey posted an entry to her journal

Hi everyone, just want to clarify that there are 3 ways to use iChange: 1. On your own. You can follow the tasks in My Checklist, track your... show more

Hi everyone, just want to clarify that there are 3 ways to use iChange:

1. On your own. You can follow the tasks in My Checklist, track your calorie intake and burn through the Nutrition Journal and Exercise Tracker, and use me as a resource to answer questions and for help.

2. Join a free group. Joining a group gives you a higher level of accountability and support by connecting you with other iChange members who face many of the same challenges as you. You will find the group members to be very welcoming and supportive. To see our groups, go to: http://www.ichange.com/groups/list

3. Join a premium group with a counselor or nutritionist. We offer several groups that give you professional help with a nutrition plan and ongoing counseling and support. Members of these groups have seen the highest success rates of anyone on iChange. All groups offer a free trial period, so you can sample as many groups as you like at no charge to find one that works for you. After the trial period, prices range from $4.99/week for our Group Leader programs and $9.99 for our Nutritionist and Registered Dietitian-led programs. To learn more, please visit the available programs:

Nutritionist and RD-led programs:

Group Leader-led programs. Group leaders are successful iChange graduates that have been trained in Registered Dietitian Diana Young's weight loss programs. To see our best group leaders:

http://www.ichange.com/user/jillith71
http://www.ichange.com/user/krystensullivan
http://www.ichange.com/user/tiffanyT74

Remember, I am here to help. Please contact me if you have any questions by typing my name in the "to" box above.

Katie
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Public | 5 days ago from the web

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Hi everyone, just want to clarify that there are 3 ways to use iChange: 1. On your own. You can follow the tasks...
Katiekey posted an entry to her journal

I just had the most interesting experience selling Girl Scout Cookies at our local grocery store this afternoon. I found myself silently cheering... show more

I just had the most interesting experience selling Girl Scout Cookies at our local grocery store this afternoon. I found myself silently cheering for all those who were able to say, "No thank you," because I understand how challenging but necessary that is. So many of us repeat patterns and say "Yes" because we always have, or don't want to hurt someone's feelings (how hard it is to say "no" to third graders? Or, as someone posted in a forum this morning, a friend who brings treats from Starbucks on a regular basis).
Remember, every time you say "No" it gets easier -- it really does. And most of the time no one's feeling are hurt; instead, you will often find you inspire another with your willpower and desire to do what's best for your health.
So, you all have my permission to turn down the Girl Scouts this year. If you really want to contribute -- give them the money but don't take the cookies!
You're worth it.
Katie
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Public | 13 days ago from the web

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I just had the most interesting experience selling Girl Scout Cookies at our local grocery store this afternoon. I...
Katiekey posted an entry to her journal

Hi everyone. As you may have noticed by now, we made a several changes to the site late last week. Here are some of the changes you may have... show more

Hi everyone. As you may have noticed by now, we made a several changes to the site late last week. Here are some of the changes you may have seen:

1. You can now send photos of your food directly to your Nutrition Journal. I use this feature all the time now with my iPhone, where I take a snapshot of what I am eating, and with a couple of clicks, email it to ichange where it directly updates my Nutrition Journal. Instructions are on the upper right of the Nutrition Journal.

2. The Blue Stars. We've received numerous questions about the mysterious blue stars showing up on people's pictures. Well, they are our first step at showing different levels of status on the site. The blue stars show people that have enrolled in a premium program with a nutritionist. If you roll over the star, you should see a pop-up that shows the premium level. We will soon be releasing badges for people with SuperChanger status (the most active and successful on the site) and Group Leaders (members that are leading their own programs).

3. Groups. We are continuing to work on the Group Experience. One change you may have noticed is a graphic that shows how many people are in the group, the weight lost, and calories burned. This shows up on the Browse Groups page.

If you haven't already, take a look at these new features and let us know what you think. We welcome any feedback or ideas that you may have. Thanks for trying iChange!

Thanks,

Stu

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Public | 16 days ago from the web

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Hi everyone. As you may have noticed by now, we made a several changes to the site late last week. Here are some...
Katiekey posted an entry to her journal

Time to get up and move! Fitness Magazine just published their list of their favorite exercise videos for 2009. For "boredom busting" their... show more

Time to get up and move! Fitness Magazine just published their list of their favorite exercise videos for 2009. For "boredom busting" their editors picked Shiva Rea's DVD "Daily Energy Vinyasa Flow Yoga." She's a phenomenal instructor and her DVD offers many combinations of short workouts from more athletic flows to core work and deep stretching. For those of you wanting to exercise at home, this is a great buy. It's only $14.99 and can be ordered at: acacialifestyle.com.
Enjoy!
Katie
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Public | 17 days ago from the web

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Time to get up and move! Fitness Magazine just published their list of their favorite exercise videos for 2009. For...
Katiekey posted an entry to her journal

Hi everyone, One of our iChange members, Jill, has a very popular blog and has been blogging lately about her weight loss experience with... show more

Hi everyone,

One of our iChange members, Jill, has a very popular blog and has been blogging lately about her weight loss experience with iChange. Check it out! Here's the link:

http://thesassypear.wordpress.com/2010/02/12/the-times-they-are-ichangin/

Have a healthy day,
Katie
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Public | 23 days ago from the web

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Hi everyone, One of our iChange members, Jill, has a very popular blog and has been blogging lately about her...
Katiekey posted an entry to her journal

Tips on buying exercise videos/DVDs: There are SO many exercise DVDs out these days, how do you know which ones to try/buy? Over the years... show more

Tips on buying exercise videos/DVDs:

There are SO many exercise DVDs out these days, how do you know which ones to try/buy? Over the years working in the fitness industry I have some great tips:
1. Just because a DVD features a famous face doesn't mean it's good -- or safe.
2. Search the internet for reviews. Most new DVDs are reviewed by magazines and consumers and offer great insight into whether or not it will be appropriate for you and your body.
3. Buy USED. Amazon is my favorite resource for used DVDs. Much cheaper. And garage sales, of course. Video stores like Blockbuster also sell exercise DVDs, sometimes discounted.
4. RENT at the library.
5. Just because it says "Beginner" or "Intermediate" level doesn't mean you should be able to do every move. Listen to your body and go very slowly your first time trying it. Ask yourself, "Even though I can do this exercise, should I?" Honor your body, just like you do with your diet, and you'll be successful.

Hope that helps!
Katie
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Public | 24 days ago from the web

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Tips on buying exercise videos/DVDs: There are SO many exercise DVDs out these days, how do you know which ones to...
Katiekey posted an entry to her journal

Happy Valentine's Day! On a day when chocolates are revered, it's important to make a list of 3 ways, besides food, that we can reward ourselves.... show more

Happy Valentine's Day! On a day when chocolates are revered, it's important to make a list of 3 ways, besides food, that we can reward ourselves. My favorite gifts to myself (and I'm not shy about giving them on a regular basis), are a new book complete with a trip to the bookstore and time to browse, a pedicure (just the short/cheap version gives me a huge lift), and a new lipstick. Those are mine -- all affordable, all fun and in their own way nurture me.

I'm at a stage in my life where I finally don't regard sugar as a treat -- in fact,, when I'm feeling down I want it less because I know the impact on my psyche. This takes rewiring your diet but also your thinking about how you nurture yourself. I'd love to hear how you treat yourself

Stu (iChange CEO), don't you dare say, Diet Coke!

Katie
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Public | 26 days ago from the web

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Happy Valentine's Day! On a day when chocolates are revered, it's important to make a list of 3 ways, besides food,...
Katiekey posted an entry to her journal

Here's a great way to inspire yourself to cook and find healthy recipes: Start your own recipe book! All you need is a 3-ring binder. Buy the... show more

Here's a great way to inspire yourself to cook and find healthy recipes: Start your own recipe book! All you need is a 3-ring binder. Buy the plastic inserts meant for photos for recipe cards, or if you are like me and rip pages out of magazines, slide them into plastic sleeves. You'll love having them all in one place and be inspired to add new ones, eventually creating dividers and categories. Someday you can type them all up, add some graphics and photos, and give them as gifts to your friends, relatives, and someday even your kids!
Share any great recipes with each other on the site too. I'm always up for trying new things!
Best,
Katie
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Public | about 1 month ago from the web

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Here's a great way to inspire yourself to cook and find healthy recipes: Start your own recipe book! All you need is...
Katiekey posted an entry to her journal

Good morning and happy Friday! Don't forget you can start an iChange forum of your own, and it's free! I'm "meeting" a lot of you with similar... show more

Good morning and happy Friday! Don't forget you can start an iChange forum of your own, and it's free! I'm "meeting" a lot of you with similar goals and interests -- for example, many of you want to lose weight for an upcoming prom, others are trying to lose "baby" weight. If you start your own iChange forum, let me know and I will advertise it on the site for you, OK?
One of my favorite quotes to take with you into the weekend is:
"If we stay with our chosen path and develop the discipline to go through the difficulty, our efforts will transform us." --Patricia Walden

Have a joyful healthy weekend!
Katie
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Public | about 1 month ago from the web

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Good morning and happy Friday! Don't forget you can start an iChange forum of your own, and it's free! I'm "meeting"...
Katiekey posted an entry to her journal

OK, a word on exercise. So many of you are killing yourselves and your desire to begin and exercise program by overdoing, no WAY overdoing it,... show more

OK, a word on exercise. So many of you are killing yourselves and your desire to begin and exercise program by overdoing, no WAY overdoing it, right out of the chute.

LESS IS MORE! The old adage, "no pain no gain" simply isn't true, in fact it mentally derails your motivation to workout and it physically breaks down your body, even sabotaging your weight loss efforts. Start slowly. If you are lifting light weights, do one set of 12 to 18 with a VERY light weight to start -- for the first two weeks. If you are walking, running, biking, etc, do 20 minutes and stop, but do it regularly. If you are sore after exercising or believe you have to be in pain in order for your workout to be successful, you need to reexamine where you learned about what is and what isn't exercise.
Your homework is to spend some time journaling about the following:
1. How do I define "success" when it comes to fitness?
2. What teachings and/or experiences in my past lead to my current beliefs about what effective exercise is/isn't?
3. What do I assume about someone's life who is visibly extremely fit?

Many many pro athletes and fitness instructors are addicts -- exercise should honor your body, not break it down. Only when you begin to believe this will you crave movement!!!!! Our bodies are made to move, but our minds have gotten in the way. Don't let your mind tell your body what it can or can't do.

Let me know what you come up with.

Katie
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Public | about 1 month ago from the web

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OK, a word on exercise. So many of you are killing yourselves and your desire to begin and exercise program by...
Katiekey posted an entry to her journal

The polls are open! Vote now for what you would like to see next on iChange. Go to: show more

The polls are open! Vote now for what you would like to see next on iChange. Go to:

http://www.ichange.com/forum/topic/84/vote-now-for-new-stuff-on-ichange/1#post367

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Public | about 1 month ago from the web

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The polls are open! Vote now for what you would like to see next on iChange. Go to:...
Katiekey posted an entry to her journal

Check out the new Groups being created on iChange! In order to give you a support group with members interested in the same goals or in the same... show more

Check out the new Groups being created on iChange! In order to give you a support group with members interested in the same goals or in the same place in life, we've made it possible for iChange members to start their own groups or join a group that's been created by another member. Already we have a group just for men, one for those looking to lose less than 20 pounds, another for moms with young children, and even a group for those living in NYC! One of our most successful iChange members started a new group for runners since she just completed her first race.

To join or start a Group, go to the Community tab at the top of your page, and select "Browse Groups." Studies show that finding support is a critical component of successful weight loss -- and, it's fun!

Enjoy, and I'll be watching your success,
Katie
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Public | about 1 month ago from the web

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Check out the new Groups being created on iChange! In order to give you a support group with members interested in...
Katiekey posted an entry to her journal

Setting goals is one thing -- achieving them is another. By now most of you have established 3 specific and realistic goals for yourself on... show more

Setting goals is one thing -- achieving them is another. By now most of you have established 3 specific and realistic goals for yourself on iChange. In order to ensure your success reaching your goals, it's essential you take the next 4 steps:

1. Write down your strengths and your weakness when it comes to taking care of your health. For example, a strength might be that you love to exercise. A weakness might be that you are an emotional eater. Take some time thinking about this step.

2. Establish an action plan for each goal: in other words, what, exactly, are you going to do to achieve it? Make sure your action plan focuses on your strengths, not your weaknesses -- this is critical.

3. Identify any roadblocks that you might meet in your journey. We ALL will face challenges, so accept this and write down how you'll overcome them when they arise.

4. Finally, as you begin achieving your goals, come up with a plan to maintain your new, healthier lifestyle.

If you need help with any of these steps, ask your iChange experts and supporters -- we're here to ensure your success!

Have a healthy week,
Katie
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Public | about 1 month ago from the web in reply to LoJo135

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Setting goals is one thing -- achieving them is another. By now most of you have established 3 specific and...
Katiekey posted an entry to her journal

Our group programs have been so successful that Linda Miner, our acclaimed Registered Nutritionist, has created her own 30-Day weight-loss program... show more

Our group programs have been so successful that Linda Miner, our acclaimed Registered Nutritionist, has created her own 30-Day weight-loss program for only $19.99 month -- and the first 14 days are FREE so you can make sure you are getting results before you commit. Linda's program includes:

*Metabolic typing assessment to understand what you can eat
*Detailed nutrition plan based on your metabolic type
*Daily guidance and support from Linda and group
*Candida Albicans (yeast) screening & recommendations
*Nutrition & supplement education
*LIVE weekly online Q&A with Linda Miner

For more information or to sign up go to:

http://www.ichange.com/partners/loseWeightWithLindaMiner

Let me know if you have any questions. We are excited to be a part of your weight-loss journey and hope you enjoy your iChange experience!

In health,
Katie
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Public | about 1 month ago from the web

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Our group programs have been so successful that Linda Miner, our acclaimed Registered Nutritionist, has created her...
Katiekey posted an entry to her journal

I'm so thrilled that more and more of you are exercising regularly. One question I get asked a lot is, "Won't lifting weights make me gain weight... show more

I'm so thrilled that more and more of you are exercising regularly. One question I get asked a lot is, "Won't lifting weights make me gain weight instead of lose it?" The answer may surprise (and motivate) you:

Consider:

Since fat takes up a lot more space than muscle, you can you can gain 5lbs of muscle and lose 5lbs of fat and actually be smaller even though the scale says you weigh the same.

We NEED to keep strength training: Women lose about 10lbs of muscle every decade. One pound of muscle burns 6 calories a day where a pound of fat only burns 2 calories a day. This is why your metabolism slows down when you lose muscle and speeds up when you increase lean muscle tissue.

In the exercise world the old adage that lifting weights makes you gain weight is considered a myth. While muscle does weigh more than fat, it also burns more calories than fat. In the beginning, you may have a temporary weight gain, probably for the water we retain in the muscles (which actually makes our muscles feel firm). Don't stress about that. In the long run, it is SO much more beneficial to add weights to your program.

Hope that helps!
Katie

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Public | about 1 month ago from the web

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I'm so thrilled that more and more of you are exercising regularly. One question I get asked a lot is, "Won't...
Katiekey posted an entry to her journal

Good news! We are now taking signups for the next 30-Day Challenge. These groups have been incredibly popular and successful. Diana Young, our... show more

Good news! We are now taking signups for the next 30-Day Challenge. These groups have been incredibly popular and successful. Diana Young, our registered dietician will lead 10 iChange members toward the group goal of losing 100 pounds! This ia a great, inexpensive way to work directly with a nutrition professional and get connected with other iChange members. The price is only $19.99. If you would like to learn more go to:

http://www.ichange.com/partners/loseWeightWithDianaYoung

Also, our nutritionist, Linda Miner, will be offering group sessions based on your unique metabolic type. Watch for more information soon. Thanks, and please send me a note if you have any questions.

Katie
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Public | about 1 month ago from the web

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Good news! We are now taking signups for the next 30-Day Challenge. These groups have been incredibly popular and...
Katiekey posted an entry to her journal

Hi everyone! This week is your last chance to sign up for nutrtionist Diana Young's 3-0Day challenge for only $9.99! Due to the program's success,... show more

Hi everyone! This week is your last chance to sign up for nutrtionist Diana Young's 3-0Day challenge for only $9.99! Due to the program's success, the price will increase next week to $19.99. I'd love to see everyone take advantage of this opportunity to work with a professional nutritionist and give and receive support from other amazing iChange members.
Sign up today!

http://www.ichange.com/partners/loseWeightWithDianaYoung

Katie
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Public | about 1 month ago from the web

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Hi everyone! This week is your last chance to sign up for nutrtionist Diana Young's 3-0Day challenge for only $9.99!...
Katiekey posted an entry to her journal

Happy Saturday everyone! I was just reading some journal entries this morningn and it crossed my mind to remind you that all your efforts to be... show more

Happy Saturday everyone! I was just reading some journal entries this morningn and it crossed my mind to remind you that all your efforts to be active in your exercise and proactive in learning how to eat right, and busy accomplishing the tasks on the checklist we created for you MUST be counterbalanced by some absolute stillness. My challenge for you this weekend is to sit in a comfortable position, close your eyes, and be totally tuned into your body for 10 minutes. Feel everything you can, pay attention to every sensation without judging it. Just BE there with it. Then, before you get up, thank it for all it does for you everyday to fight for your health.
As a yoga teacher and student of somatic (body) therapy, I know how critical it is to be a human being rather than a human doing -- particularly when it comes to striving to accomplish major life changes. Try it, and let me know how it goes.
I'm so proud of all of you.
Katie
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Public | about 1 month ago from the web

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Happy Saturday everyone! I was just reading some journal entries this morningn and it crossed my mind to remind you...
Katiekey posted an entry to her journal

So many of you are looking for accountabilty to help you lose weight -- which is exactly what we provide because research proves that both... show more

So many of you are looking for accountabilty to help you lose weight -- which is exactly what we provide because research proves that both offering support and receiving it aids weight loss and other health-related goals. AND you can make a difference in someone else's life. So go to the "Community" tab at the top of your page today. Under "Browse People" you can see who the top motivators are, who is new to iChange, as well as who is losing the most weight. You can also find supporters here as well as send messages to those you feel an iChange connection with.
Have fun and get started this week making a difference in your life and your iChange friends' lives as well. That's what we are all about!

In health,
Katie
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Public | 2 months ago from the web

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So many of you are looking for accountabilty to help you lose weight -- which is exactly what we provide because...
Katiekey posted an entry to her journal

I forgot the best part -- the price! The 30-Day Challenge is only $9.99. Sign up today! Your health is worth it.

Katie

Public | 2 months ago from the web

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I forgot the best part -- the price! The 30-Day Challenge is only $9.99. Sign up today! Your health is worth it. Katie
Katiekey posted an entry to her journal

Due to the success of our first 30-day Challenge, we are offering it again! If you are serious about wanting to lose weight and feel like you... show more

Due to the success of our first 30-day Challenge, we are offering it again! If you are serious about wanting to lose weight and feel like you could use the benefit of working with a professional, I strongly encourage you to join our acclaimed nutritionist Diana Young and a small group of iChange members (no more than 10) to lose 100 pounds together in 30 days! The next session starts January 11th. Diana will give meal plan guidance and provide daily check-ins while the team supports each other in working toward the group goal. Sign up today as space is limited: www.ichange.com/partners/loseWeightWithDianaYoung

Please let me know if you would like any more information on the program -- and have fun!

Best,
Katie
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Public | 2 months ago from the web

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Due to the success of our first 30-day Challenge, we are offering it again! If you are serious about wanting to lose...
Katiekey posted an entry to her journal

Happy Friday everyone! We are excited to have our new homepage up today! As iChange users, we would really appreciate any feedback you can give us... show more

Happy Friday everyone! We are excited to have our new homepage up today! As iChange users, we would really appreciate any feedback you can give us on the page -- just use the "feedback" link in the upper right corner of your page. Thank you so much and have a healthy weekend.
Katie
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Public | 2 months ago from the web

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Happy Friday everyone! We are excited to have our new homepage up today! As iChange users, we would really...
Katiekey posted an entry to her journal

I'm so proud to read that most of you are getting up, getting out and exercising now on a regular basis! I read a great tip in Runner's World this... show more

I'm so proud to read that most of you are getting up, getting out and exercising now on a regular basis! I read a great tip in Runner's World this morning that eating complex carbs (like oatmeal) paired with a cup of coffee after a workout boosts glycogen (energy) stores far more than just eating carbs alone. So all you coffee drinkers out there (and Diane just sent out an article to her clients touting the health benefits of moderate caffeine consumption), especially those of you FREEZING in this crazy winter weather, enjoy your coffee AFTER your workouts for faster recovery.
Katie
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Public | 2 months ago from the web

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I'm so proud to read that most of you are getting up, getting out and exercising now on a regular basis! I read a...
Katiekey posted an entry to her journal

Hi everyone! It's almost a new year! I haven't heard from many of you what your New Years' Resolutions are, but I encourage to establish at least... show more

Hi everyone! It's almost a new year! I haven't heard from many of you what your New Years' Resolutions are, but I encourage to establish at least one. Setting goals is critical in personal growth and achieving our dreams. I think it would be fantastic for you all to share your goals with each other! Not only will you be inspired, but you will inspire others AND be forced to really think about what you want and need to commit to. Just go to "My Friends" under the community tab and click on people you would like to share with. It's a proven fact that sharing our goals helps us achieve them.
My resolution is to find new healthy dinners that my family of four will enjoy. We are great about sitting and eating together every night, but I'd like to introduce my elementary-age daughters to a broader spectrum of foods that are healthy and tasty (and EASY!). I'm also going to draw a series of cards I can package as a fundraiser before the next holiday season -- art is a passion I don't exercise enough.
Looking forward to hearing from you!
Warmly,
Katie
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Public | 2 months ago from the web

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Hi everyone! It's almost a new year! I haven't heard from many of you what your New Years' Resolutions are, but I...
Katiekey posted an entry to her journal

Hi everyone. A lot of you are asking what is the secret to getting through the holidays without veering away from your program to lose weight and... show more

Hi everyone. A lot of you are asking what is the secret to getting through the holidays without veering away from your program to lose weight and get healthy -- the answers are actually coming from iChange members. Just this week I have heard from several of you report how well logging your food and beverages in the Nutrition Journal is keeping you from binging! This IS a proven tool -- not just for losing weight, but keeping it off. Myself, and your fellow "iChangers" recommend it. Don't just filll out part of a day -- complete it for each and every day and I will make sure to comment and guide you as I am able.

I also strongly encourage you to get involved with other iChange members through our Community program (go the Community tab at the top of your page) because so many of you are struggling with the same issues and can help each other find the answers.
I wish you peace, health and much joy this holiday season,
Katie
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Public | 3 months ago from the web

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Hi everyone. A lot of you are asking what is the secret to getting through the holidays without veering away from...
Katiekey posted an entry to her journal

Two of our nutritionists are offering amazing deals to kick off the New Year. If you are serious about wanting to lose weight and feel like you... show more

Two of our nutritionists are offering amazing deals to kick off the New Year. If you are serious about wanting to lose weight and feel like you could use the benefit of working with a professional, I strongly encourage you to try them out. They have never offered them at such low prices.

The first is a $9.99 30 Day Weight Loss Program with Diana Young. The session starts the day after New Years Day, January 2, and concludes on January 31. For the month of January, you will be guided as part of a small group of people online (no more than 10), by Registered Dietitian Diana Young. She will give meal plan guidance and provide daily check-ins with the goal of helping the group lose 100 pounds. Sign up today as space is limited.

www.ichange.com/partners/loseWeightWithDianaYoung

The second is an intensive One-on-One Counseling Program with Registered Nutritionist Linda Miner. In this program, Linda gives you her full health and nutrition workup, including the advanced Metabolic Typing Assessment, to create a plan that is highly customized to your body’s specific needs. Linda’s program is suited for people looking for a high degree of direction, support and nutrition expertise to make a major change in their lives. She’s pricing the first 60-day phase of the program at only $99/month (50% off the regular program price). If you choose to stick with the program, later phases run as low as $29/month. She also offers a 100% money-back guarantee. Linda has had amazing success from her programs.

www.ichange.com/user/lindaminer

Please let me know if you would like any more information on either program. Happy holidays to you!
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Public | 3 months ago from the web

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Two of our nutritionists are offering amazing deals to kick off the New Year. If you are serious about wanting to...
Katiekey posted an entry to her journal

Everyone, it seems, wants strong abdominal muscles because they look good, but did you know that for your body's health the most important muscle... show more

Everyone, it seems, wants strong abdominal muscles because they look good, but did you know that for your body's health the most important muscle to strengthen is the one that is least visible? All of us (with doctor's approval, of course) can add mobility and stability to our backs by adding the following core exercise that targets your deepest layer of abdominal muscle, the transversus abdominus (or "TA" muscle). It's simple, but can feel very challenging:

Lie on your back. Lift your feet off the floor bending your knees at a 90 degree angle. Keeping your feet parallel as if you were on skiis (now I know you ski!!), touch one toe at a time to the floor. Go slowly and don't let your pelvis rock. In other words, keep a small space between you lower back and the floor at all times. See how many you can do until you "fatigue." Don't forget to breathe!

The good news is that when our core is strong, we appear stronger, taller and leaner -- and certainly feel it.

Katie
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Public | 3 months ago from the web

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Everyone, it seems, wants strong abdominal muscles because they look good, but did you know that for your body's...
Katiekey posted an entry to her journal

Good evening everyone. I've heard from so many of you that you struggle with food around the holidays -- not just because more is available, but... show more

Good evening everyone. I've heard from so many of you that you struggle with food around the holidays -- not just because more is available, but because it seems like EATING is part of the celebration. A great exercise I recommend is to spend a few minutes journaling everything else the holidays mean to you -- it's a great reminder that whatever your traditions or beliefs, this time of year can be about so much more than great meals and cookies, and should be. Also, begin to use this journal exercise to think about New Years' resolutions this year UNRELATED to food or weight, OK? If you come up with any, let me know as I'd love to hear.
Have a great evening.
Katie
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Public | 3 months ago from the web

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Good evening everyone. I've heard from so many of you that you struggle with food around the holidays -- not just...
Katiekey posted an entry to her journal

Linda Miner, our nutritionist, has some inspirational news to share: "As you know by now, Marcia has lost 33 pounds in 11 weeks. This in and of... show more

Linda Miner, our nutritionist, has some inspirational news to share:

"As you know by now, Marcia has lost 33 pounds in 11 weeks. This in and of itself is wonderful news. However, what I find even more exciting is the difference in the way she is feeling. All of those awful symptoms of irritability, fatigue, indigestion, etc. ARE GONE. Even more important than that is the fact that she feels in control. When you read her blog you can see how she has made a mental shift as well as a physical one

Most people want to focus on the number on the scale, but honestly, having more energy, being out of pain, being in a great mood and feeling in control are much more important factors to consider. Not everyone will lose weight as quickly as she has done, but that should not be the only consideration. We want people to feel better in every aspect of their health and the weight loss will follow.

Read her blog here (by the way, she adds a new posting almost everyday, so check back regularly)"

http://myweighback.wordpress.com/

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Public | 3 months ago from the web

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Linda Miner, our nutritionist, has some inspirational news to share: "As you know by now, Marcia has lost 33 pounds...
Katiekey posted an entry to her journal

I had a client ask a great question this morning about strength training, which I believe is an essential part of any weight-loss program. Many... show more

I had a client ask a great question this morning about strength training, which I believe is an essential part of any weight-loss program. Many women are afraid to lift weights or do other forms of exercise that build muscle for fear of gaining more weight, because technically, muscle weighs more than fat. But consider the following:

Since fat takes up a lot more space than muscle, you can you can gain 5lbs of muscle and lose 5lbs of fat and actually be smaller even though the scale says you weigh the same.

We NEED to keep strength training: Women lose about 10lbs of muscle every decade. One pound of muscle burns 6 calories a day where a pound of fat only burns 2 calories a day. This is why your metabolism slows down when you lose muscle and speeds up when you increase lean muscle tissue.

In the exercise world the old adage that lifting weights makes you gain weight is considered a myth. While muscle does weigh more than fat, it also burns more calories than fat. In the beginning, you may have a temporary weight gain, probably for the water we retain in the muscles (which actually makes our muscles feel firm). Don't stress about that. In the long run, it is SO much more beneficial to add weights to your program -- or yoga, calisthenics, or any other form of exercise that taxes your muscles.

Have a STRONG week! I'm off to the gym this morning . . .

In health,
Katie
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Public | 3 months ago from the web

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I had a client ask a great question this morning about strength training, which I believe is an essential part of...

Katiekey

Katie Pearson

Education

MA English Literature

Certifications

ACE Personal Trainer
Ace Group Exercise Instructor
Yoga Alliance E-RYT

Specialties

Women in midlife

About Me

For 15 years I've worked in the fitness and wellness industry as a personal trainer, group exercise instructor, yoga teacher trainer, and writer. I'm also a mother of two and recently moved to southern California. Currently I am w ... Show more