April Newsletter | Red Mountain Weight Loss - Arizona

ISSUE #4 | April 2021

Conquer

NEW

HEIGHTS

NEW SUPPLEMENT!

RESIST

Fights the effects of insulin resistance that causes weight gain.

IN THIS ISSUE APRIL MED SPA OFFERS

FAT-BLASTING EXERCISES

BRUNCH RECIPES

4 WAYS TO DEVELOP A FAMILY FITTITUDE

ROD G’S ROAD TO A HEALTHIER LIFE

Full Body

FAT BLASTER WHAT YOU’LL NEED

DIRECTIONS

• •

Perform each of the 10 exercises below for 1 minute, with :30 seconds of rest in between movements (or as desired).

Timer or stopwatch phone application Weights (if desired)

Standing Bicycles

Side Lunge

Leg Lift with Trunk Rotation

Squat and Forward Kick

Alternating Cross-Punch

1. Stand tall, with both hands behind your head.

2. Rotate your right elbow as you raise and meet your left knee.

3. Return your leg back to the starting position, then repeat the movement.

4. After :30 seconds, perform the movement on the opposite side.

1. Stand tall & step your left leg out to side.

2. Bend your right leg at the knee while keeping the left leg straight.

3. Imagine you are sitting into a small chair behind you, then push off that heel and stand tall again.

4. Repeat movement on the opposite side for :30, then switch sides.

1. Stand tall, with both arms extended out in front of you.

2. Reach your arms to the right side, rotating your midsection. Meanwhile, bend and lift your right knee towards the ceiling.

3. Return your body to the original position, then mirror the movement on the opposite side.

1. Position yourself into a squat: press your weight into your heels with your legs shoulder-width apart as you bend your legs into a seated position.

2. Raise your body back into a normal standing position, raising and extending the right knee forward and upwards into a kick, then back down.

3. Return to the squat position, then perform the kicking motion on the opposite side.

1. Begin by standing tall with your legs slightly apart. Position your arms in a “fighting position” -- a 90 degree hold in front of your chest.

2. Using your right arm, punch forward and to the left.

3. Return to the starting position & repeat motion on the opposite side, reaching the left arm towards the right.

Wall Sit with Step-Outs

Wide-Leg Squats

Horizontal Hops

Leg Kicks

Body Weight Deadlift

1. Position yourself into a low squat, focusing your weight into your heels.

2. In this sitting position, step out your right foot.

3. Return your right foot to the original position.

4. Mirror the step-out motion on your left side & repeat.

1. Stand tall, with your legs wide & toes pointed outwards in a plie position. Place your hands on your hips.

2. Bend your legs at the knee into a deep squat.

3. Return to the original wideleg position & repeat movement.

1. Position your arms in a “fighting position” -- a 90 degree hold in front of your chest.

2. With your legs slightly apart, bend into a low hover. Focus your weight into your heels.

3. Take a gentle hop to your right (as if you are hopping over a rope on the ground), then gently hop to your left. Repeat movement.

1. Position yourself behind a chair, holding the back with both hands. Gently lean into the chair while extending one foot behind you into a lunge.

2. With a pointed toe, raise your leg toward the ceiling and then lower it back down to the floor.

3. Repeat movement on one leg for :30 seconds, then switch to the opposite leg.

1. Stand tall and cross both arms in front of your chest.

2. With a slight bend in both knees, lean forward with a flat back into a table top position. Keep your head up, looking to the horizon.

3. Concentrate on the hamstring as you raise your flat back to a standing position, squeezing the glutes at the top.

4. Repeat movement.

BRUNCH THE

#redmountainway!

SPICY SUNRISE EGGS INGREDIENTS • 1 lb. ground turkey • 1 fennel bulb (outer layer removed thinly sliced with mandolin) • ½ onion sliced • 1 tsp smoked paprika • 2 garlic cloves • 2 pinches dried pepperoncini

• One 28 oz. can whole tomatoes (hand-crushed) • 1 Tbsp capers • ¼ cup fresh parsley • Egg whites • Salt & pepper (to taste) • 1 green habanero (optional)

DIRECTIONS Preheat the oven to 300 degrees F. In a 12-inch cast-iron skillet, spray a little zero calorie non-stick cooking spray. Add the ground turkey and begin to brown, stirring to break into small pieces, about 5 minutes. Add the paprika, garlic and a pinch of pepperoncini and cook for 1 more minute. Add the tomatoes and bring to a simmer. Allow to simmer and reduce, 10 to 15 minutes.

Stir in the capers and half the parsley. Lower the heat. Make 4 wells in the mixture, then place an egg white into each. Sprinkle the whole dish with salt and pepper. Bake 8 to 12 minutes, depending on how you prefer your eggs. Garnish with the remaining pinch pepperoncini, the habanero if using, and the remaining parsley.

CRISPY COUNTRY “POTATOES” (RADISHES) INGREDIENTS • 2 lb radishes, trimmed and halved • 1 tsp sea salt • ¼ tsp black pepper

• ½ tsp smoked paprika • ¼ tsp onion powder • ¼ tsp garlic powder

DIRECTIONS Preheat oven to 400 degrees F. Toss radishes with a little zero calorie non-stick cooking spray and spices. Arrange in a single layer on a baking sheet, making sure each radish touches the pan. Roast for about 30 to 35 minutes, until golden and crispy. Season with extra salt and pepper to taste.

FIZZY GRAPEFRUIT MOCKTAIL INGREDIENTS • 1-part grapefruit juice • 2 parts seltzer water (lime or original flavor)

• Zest of ginger • Ice cubes

DIRECTIONS Mix together & garnish with rosemary or mint leaves

4 WAYS TO DEVELOP A

FAMILY FITTITUDE

By Dr. Kim Feinstein, Psy. D., Behavioral Weight Loss Specialist In order for you to maintain your new healthy lifestyle, you have to help your family develop one as well. Below are 4 ways to develop a family fittitude so that you can be supported and share your new healthy lifestyle with your family too!

1. EXPLAIN “WHY” IT IS IMPORTANT

2. BE A ROLE MODEL

It’s important for your family to understand why you have embarked on this new journey. Besides losing weight and getting healthier, you want to explain why having a family fittitude is important. You can even ask them their “why.” You may discuss the benefits, to include:

When it comes to food and physical activity, what you say and do around your children will have a lasting effect. While it’s never too late to start making healthy changes in your family, the earlier your kids learn healthy behaviors, the better. Experts recommend that most children get at least one hour of physical activity daily. You can help your children by just getting up and moving and show children how much fun being active can be. You can set a good example by going for a walk, going for a hike, or riding a bicycle instead of watching TV, playing video games, or surfing the internet. Start by limiting screen time to no more than two hours per day. This is a great way to spend time with your family while increasing physical activity.

• Increased energy for work, play, and family • Improved self-esteem and feeling better about yourself • Learning to manage stress better

3. USE YOUR FAMILY’S FOOD AND BEVERAGE CHOICES AS TEACHING MOMENTS Don’t be afraid to speak up when you see your family making unhealthy choices. Politely suggest healthier options or say, “You can have a little of that, but not too much.” Explain to them about why an overly salty or sugary snack is not the healthiest choice. However, avoid making them feel guilty about their food or beverage choices. Instead, work on praising your family when they choose a healthy item like fruit.

You can make comments like these: • Great choice!

• You’re giving your body what it needs with that snack!

• I like those, too.

With physical activity, try positive phrases like these to keep your family encouraged and excited: • “You walk so fast; I can hardly keep up!”

• “You are building a strong, healthy heart and body!”

• “Let’s walk 5 minutes longer to make us stronger.”

4. MAKE IT FUN! In order for your family to buy into the new family fittitude, it is important to make it fun! Encourage your family members to try new fruits and vegetables. Allow them to choose a new fruit or vegetable in the grocery store each week and figure out together how to cook or prepare it in a healthy way according to your RM meal plan.

IF YOU NEED HELP DEVELOPING A FAMILY FITTITUDE, WE ARE HERE TO HELP! WE CAN HELP YOU IDENTIFY PROBLEM AREAS IN YOUR FAMILY AND THEN DEVELOP A PLAN FOR CHANGING THEM.

“I have a wife and two kids whom I adore,

AFTER

and can’t imagine leaving sooner than I have to. If I’m going to be completely honest, I never thought I’d look at myself in the mirror again and like who I saw.

I’d gotten so down on myself, that my self-talk was almost as damaging as the weight itself.

My reason for losing weight, in the beginning, was simple, but it grew more complex as the weight began to come off.

I was almost 275 pounds, and my blood pressure (unregulated by incredibly high doses of medications) was constantly in the heart attack risk range (185/114 on average). I heard what sounded like the ocean in a seashell all the time, but it wasn’t magical or mysterious sea-sounds I was hearing, it was my blood pressure, and it even impacted my ability to fall asleep. I’d been to doctors who had given me medications to regulate my blood pressure, but had done next to nothing to combat the cause. My weight wasn’t going downquite the opposite in fact- because any form of exercise was virtually impossible. My BP would spike dangerously during brief walks, which put anything as strenuous as the treadmill or elliptical completely out of reach.

When I finally went to Red Mountain, I was desperate for a real solution, not just band-aids and sympathetic looks.

I’d seen all of the snake-oil advertisements on TV and the internet, and the real thing can look the same once one has become jaded. But I was pleasantly surprised as the weight began to drop almost overnight after starting at Red Mountain. I won’t lie, this has taken focus and dedication on my behalf, but I think those components have also been a part of the reward – seeing what I was personally capable of once I’d found a worthy partner in my battle against the bulge and an untimely demise. I know one thing for certain, I couldn’t have done this without Red Mountain and RM3. I know this because I’d tried before.

I now like who I see these days. I see a man who is capable, healthy, and ready for anything life has to throw his way.

My experience with Red Mountain has been nothing short of lifechanging. My wife is a frugal, card-carrying skeptic, and was a harder sell than I was, though after watching my weight go down and self-esteem go up, she’s a Red Mountain believer now as well.

The staff and Medical Providers at Red Mountain are all professional.

They ask the right questions, engage in real conversations, and most importantly, they listen. Thank you, Red Mountain staff, for listening and starting a dialogue that has been productive and life-altering.

-Rod G., LOST OVER 40 LBS ON RM3

®

”

BEFORE