Tag: health

Sculpting Your Dream Body: Losing Weight and Gaining Muscle Simultaneously

You were created to be strong. You were created to be healthy.

Are you wanting to lose weight and gain muscle at the same time? While it may seem like a difficult task, it

is definitely possible with the right approach. In this blog post, we’ll discuss the benefits of gaining muscle

while trying to lose weight, and provide tips on how to achieve your goals.

Increased Metabolism.

One of the biggest benefits of gaining muscle while trying to lose weight is an increased metabolism.

Muscle tissue burns more calories than fat tissue, even at rest. This means that by building muscle, you can

increase your metabolism and make it easier to lose weight.

Improved Body Composition.

Another benefit of gaining muscle while trying to lose weight is improved body composition. When you

build muscle and lose fat, you’ll have a leaner, more toned appearance. You’ll also feel stronger and have

more endurance, making it easier to perform everyday activities and exercise.

Mental Health Benefits.

In addition to these physical benefits, gaining muscle while trying to lose weight can also have positive

effects on your overall health. Resistance training helps to build and maintain healthy bones, which can

help prevent osteoporosis and related fractures in the elderly. It can also improve mood, reduce anxiety

and depression, and boost self-esteem, leading to an overall improved mental health. Additionally,

resistance training can improve insulin sensitivity, which is beneficial for those with or at risk for type 2


So, how can you achieve your goals of losing weight and gaining muscle at the same time? Here are some

tips to get started:

  1. Create a calorie deficit by consuming fewer calories than you burn, but make sure you’re still getting enough nutrients to support muscle growth.
  2. Incorporate strength training, such as weightlifting, bodyweight exercises, or resistance bands, into your workout routine. Aim for at least two strength training sessions per week.
  3. Prioritize protein by including a source of protein in every meal and snack to support muscle growth.
  4. Stay consistent with your workout and nutrition plan, and don’t get discouraged if progress is slow.
  5. Get enough sleep, aiming for at least 7-8 hours per night, to support muscle recovery and growth.

Remember, gaining muscle while trying to lose weight requires patience and consistency. It’s also

important to consult a healthcare professional before starting any new exercise or diet regimen. With the

right approach and mindset, you can achieve your goals and enjoy all the benefits that come with it.

Make Things Happen: Achieve Your Dreams with Future Pacing

Are you ready to make lasting changes in your life?

In the health coaching world, future pacing is a visualization technique that can help you imagine yourself achieving your
goals and internalize the changes you want to make.

It can be used for any goal, whether it’s losing weight, quitting smoking or  starting a new career.

For example, imagine that you want to lose weight.

By using future pacing, you can close your eyes and imagine yourself in a year’s time, having successfully lost the weight.
You might see yourself fitting into smaller clothes, feeling more confident, and having more energy to participate in activities you enjoy.

This visualization can help you to see the benefits of losing weight and gives you a sense of what your future could look like
if you were to achieve your goal.

This technique fits into the mindset of belief, and that is where everything starts.

Try creating a “future self” journal, where you write down your goals and the feelings and experiences you envision having once
you have achieved them.

Incorporating future pacing into your daily routine can also help increase adherence to your action plans and make you
more likely to achieve your goals.

Don’t wait any longer to take control of your health and wellness. You’ve got this! And, you can always reach out to us if you
need extra help and support.

Thinking about joining our program? To get started this week, act fast and SCHEDULE NOW, as we only have a limited number of appointments.

The Relationship Between Sleep and Weight Loss

There is a strong relationship between sleep and weight loss. Adequate sleep is essential for maintaining a healthy weight, and lack of sleep can lead to weight gain.

When a person is sleep deprived, their body releases increased levels of the hormone ghrelin, which stimulates appetite and increases cravings for high-calorie foods. At the same time, the body releases decreased levels of the hormone leptin, which regulates satiety and tells the brain when to stop eating. This hormonal imbalance caused by lack of sleep can lead to overeating and weight gain.

Additionally, lack of sleep can also lead to decreased physical activity and energy, making it harder to stick to a regular exercise routine. Furthermore, when people are sleep-deprived, they tend to make less healthy food choices and are more likely to reach for junk food.

On the other hand, getting enough sleep each night can help to regulate hormones, control appetite and improve overall energy levels, which can make it easier to maintain a healthy diet and exercise regularly, leading to weight loss.

Thinking about joining our program? To get started this week, act fast and SCHEDULE NOW, as we only have a limited number of appointments.

Caution! Swimsuit Season Ahead

Are you Beach Body Ready?

Are you Beach Body Ready?

It’s hard to believe it, but it’s true. Swimsuit season is right around the corner, and it’s time to prepare. Some of you may have already gone through that dreaded ritual–your “first appearance of the year” in swimming attire (of course, only in front of your mirror). Others may be putting it off, hoping to shed a few more pounds and tighten up that tummy before your debut. Whatever your situation, now’s the time for action. Forget the regrets you have from the past year and all those things you “should have done.” Get yourself up and get ready for the season; it will be here before you know it. And to help you get started, here are some helpful tips:

  • Improve your posture: You’d be surprised at how much this simple tip will help. Poor posture and slouching will make you appear shorter and rounder. Standing up straight and keeping your shoulders back will instantly tighten that tummy.
  • Get moving: Every little bit of activity can help burn off those calories and increase your metabolism. Throughout the day, take some time for activities like walking or dancing. And don’t forget about those simple toning exercises like squats, push-ups, and crunches.
  • Cut excess calories: You really don’t need all of that sugar, or that soda, or that warm piece of fresh cake. And now you have something to motivate you (or in many cases yell at you like a drill sergeant on your first day of basic training): your swimsuit.
  • Reduce bloating: Bloating can make you look heavier than you really are, especially in the mid-section. Increase your fiber intake and try to avoid things like alcohol and excess salt, which can contribute to bloating. Also, you may look into our “Clynza Pure,” a mild colon cleanser to help you stay regular, sold at any Letslose location.
  • Shop smart: At the end of the day, bikinis may not be for everyone. So don’t feel pressured that you have to wear one. Buy a swimsuit that fits you, and that you can wear with confidence. There are many stylish one-piece swimsuits that can take pounds and inches off the moment you put it on. There are a variety of styles and colors that can give your body a whole new look. The bottom line is…Be You and Be Confident.

Don’t let the swimsuit season sneak up on you. And as always, we at Letslose are here to help make you a better you.

Weight Loss, One Pound at a Time

Follow the map to weight loss and health

Follow the map to weight loss and health

In order to achieve weight loss, we need to be fully committed. Sometimes the bathroom scale can actually play tricks on our mind. In order to create weight loss, we need to maintain a healthy diet and exercise daily. When we exercise, we are actually building muscle. Since muscle takes up less physical mass than fat, we can actually become fitter and trimmer without seeing the needle on the bathroom scale change very much, especially in the beginning.

Here are some simple tips for creating weight loss, one pound at a time.

  1. No matter wheat that bathroom scale says, remain fully committed. In the beginning, pay more attention to how your clothes are fitting than to your actual weight.
  2. Never skip breakfast. The reason that they call it “the most important meal of the day” is that eating breakfast helps us to curb our hunger throughout the day.
  3. Make sure to include protein in all of your meals, especially breakfast. Protein is a natural appetite suppressant and also builds muscle mass.
  4. Drink lots of water, up to eight glasses a day. This, too will curb your appetite because we often feel hungry when we become dehydrated.
  5. Get a workout buddy. There will definitely be days when you don’t feel like working out. A friend can help to keep you motivated. Choose an exercise program that you really like. You don’t have to pump iron” to lose weight. A brisk walk of 20 minutes per day will help to induce weight loss, one pound at a time.

Don’t get frustrated and remain fully committed. As time goes on, dieting and exercise become much easier. It usually takes the average person 90 days to develop a new habit. So keep your emotions in check. Too many of us self-sabotage and turn to food when we are feeling negative emotions.



Quick & Healthy Combos



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The next time you want a quick healthy meal or snack, consider these combos. Each of these grab and go partners can be prepared in a flash.

Now is the time to start helping your entire family eat healthier. The combinations shown here are not only beneficial to your body, but most are easy enough for children to put together.

Some of the items are staple foods you may already have in your pantry.  Plan for success, start today, show your family that eating healthy is easy and tasty.


Sick & Tired of Being Sick & Tired?

If you answered “yes”, then it is time for change.  Consider your life… What will your health look like in 10 years? 20 years? 30?

Every decision you make today will effect all of your tomorrows. Proper diet and exercise may very well keep you dancing into your 90’s.

New Product Alert – Daily Multi-Vite, For Your Health

There are many things we can do to improve our overall health, such as exercise, losing weight and getting proper nutrition.

Here is another… We are happy to announce the addition of our new daily multivitamin product…Daily Multi-Vite.

If you are not currently on a multivitamin, you should be.  Do something good for yourself, start a vitamin regimen today!

Daily Multi-Vite Key ingredients: Vitamin C, Vitamin D, Vitamin B12, Vitamin B9, Vitamin B3, Vitamin B6, Vitamin B2, Vitamin B1 &
Vitamin A

2 For 1 New Patient Special – Through January 15

We know that weight loss is always easier with an accountability partner, therefore we have a great new patient special: Two new patients start for the price of one.

Both new patients need to start on the same day and at the same clinic location. After the initial visit, you can go to any of our locations. Hurry, as this offer ends on January 15.

2 For 1 New Patient Special – Through January 15

We know that weight loss is always easier with an accountability partner, therefore we have a great new patient special: Two new patients start for the price of one.

Both new patients need to start on the same day and at the same clinic location. After the initial visit, you can go to any of our locations. Hurry, as this offer ends on January 15.