PEAK JANUARY
Your Blueprint for Weight Loss Success in the New Year Real Talk: How Do I Make My Resolutions Stick? Healthy Air Fryer Recipes Anna K.’s Life Is Finally Her Own Again
Revolex TRZ™ with Tirzepatide Coming Soon! Learn More
2024
Your
Blue Blueprint for WEIGHT LOSS SUCCESS
More than 50% of Americans make resolutions each January. The most common one? You guessed it: To lose weight. You can stay on track and achieve your weight loss goals in 2024 with this blueprint for success.
Developing a Weight Loss
Mindset
Nutrition It All Starts Here
Your mindset directly impacts your actions and, in turn, produces results. With the right mindset, you may avoid slipping back into unhealthy habits. Here is how to develop a mindset to lose weight.
Food is the foundation of any successful diet. It provides your body with all the nutrients and minerals it needs to function best. Here is how to achieve your weight management goals while staying healthy.
Pick Your Diet Plan Focus on the foods and nutrients that best serve your body. This will be slightly different for everyone — but the goal is to establish a diet that works long-term. Our Licensed Medical Providers will prescribe an individualized diet plan based on your health history, lifestyle, and personal goals.
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Variety ensures you won’t get bored and will always look forward to your next meal. The RM Recipe App offers hundreds of options to help you stick to your diet plan.
Meal Prep to Stay on Track
Preparing your meals in advance will help you manage your portion sizes, and allow you to create a better relationship with food. Many meal prep methods don’t involve a whole Sunday afternoon in the kitchen, despite what people may think. Find the one that works best for your lifestyle.
Keep a Food Journal A food tracker is an excellent way to reinforce healthy habits. It can also uncover invaluable details about our relationship with food. Log your meals daily to help you stay accountable throughout your journey.
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GET NUTRITIONAL SUPPORT We aren’t just here if you have a question or if you get off track. We’re here to help you achieve your weight loss goals — and cheer you on along the way. Your RM Clinical Team is here to help you with additional tips and tricks to help you on your journey. Call us at 800.239.7830 for support.
Stay Focused on Your “Why”
Set Realistic Goals
Identify Food Temptations
Don’t Do It Alone
Identifying your motivation to lose weight can sustain you throughout your journey. After you select your “why,” post it on the fridge, mirror, or cupboard so you will be reminded of it daily. Remember that your “why” may change over time, so re-visit, and revise your “why” to keep your motivation relevant and inspirational.
It’s common to make vague aspirational goals when we want to lose weight. However, a set of Specific, Measurable, Achievable, Relevant, and Time-Bound (SMART) goals gives you a clear vision of what you want to achieve. These small steps will help you feel inspired and encouraged as you accomplish them.
Inventory all the people, places, or things that may derail your commitment to a healthier lifestyle. Identify when temptations are apt to arise. What environments, events, or emotions may make sticking to your diet difficult? For every obstacle you identify, consider possible actions to avoid or overcome that challenge.
Support is an essential part of a successful weight loss program. Enlist a family member or find a friend to join you in your walks or workouts. These people will become a source of inspiration, support, and encouragement when you need a boost of motivation.
Reframe Setbacks as Learning Opportunities There might come a day when you slip or cheat on your diet. If this happens, don’t label yourself or the diet as a failure. Ask yourself: What can you learn for next time? How can you get back on track? Take the time to understand what happened and use it as a chance to start again.
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GET A MINDSET PARTNER Develop your weight loss mindset for a healthier lifestyle with tools and resources from RM’s Behavioral Weight Loss Specialist, Dr. Kim Feinstein, Psy.D.
Incorporating
Healthy Air Fryer Recipes
Movement Into Your Routine It’s no secret that regular exercise can have a positive ripple effect on your overall health. Exercise can improve your heart and bone health and boost your mood. It also plays a key role in weight management. Here is how to incorporate more movement into your routine.
AIR FRYER CAJUN SHRIMP
INGREDIENTS SHRIMP 16 oz. shrimp, peeled and deveined ½ cup green onions ¾ cup sweet red peppers 1 Tbsp water Zero-calorie nonstick cooking spray
Put it on Paper
CAJUN SEASONING
A written plan will encourage you to stay on track. We encourage at least 150 minutes of exercise per week. You will want to incorporate a mix of exercises to improve your range of motion, strength, and endurance.
1 tsp paprika 1 tsp garlic powder 1 tsp chili powder
Creativity Is Key
1 tsp dried thyme
Your workout routine should include various activities, such as walking or resistance bands. But don’t stop there. Take a weekend hike with your family or play pickleball. Find activities you enjoy to add to your fitness routine.
DIRECTIONS 1. Add shrimp to a bowl and toss with water and Cajun seasoning until evenly coated.
Start & Progress Slowly
Recipe Yields: 16 servings of protein, 2 servings of vegetables
2. Place shrimp in air fryer basket in a single layer. Air fry at 400°F for 8 mins., shaking the basket halfway.
If you’re just beginning an exercise routine, start cautiously and progress slowly. It’s better to start with a realistic goal that you know you can achieve. Once you do, you’ll build self-confidence and momentum and stay motivated to achieve your goals.
Make it a Habit Triggers are one of the secrets to successful exercise habits. They are simply reminders — a time of day, place, or cue — that kick off an automatic reaction. They put your routine on autopilot, so there’s nothing to think about or decide on. Find ways to build them into your day.
AIR FRYER CAULIFLOWER FRIED RICE
1. Place frozen cauliflower rice in an air fryer safe dish or line the bottom layer of the basket with foil. Air fry at 400°F for 6 mins.
When you record your workouts, it helps you see the improvements that have been made over time. Even the smallest change can motivate you toward your goals.
Ready to move your body? Anita Terlizzi is Red Mountain’s Fitness Expert and has created dozens of workouts to help you build a more active lifestyle.
2 cups cauliflower rice, fresh or frozen 3 egg whites ½ cup scallions, chopped 2 Tbsp liquid amino ¼ tsp ginger powder ¼ tsp red pepper flakes Salt and pepper, to taste Zero-calorie nonstick cooking spray
DIRECTIONS
Record Your Progress
GET FITNESS SUPPORT
INGREDIENTS
2. Add zero-calorie nonstick cooking spray and liquid aminos to the rice. Stir to coat the rice. Add ginger powder, egg whites, red pepper flakes, and ½ the scallions. 3. Air fry for another 6-8 mins., stirring occasionally, until the rice is as crispy as you’d like.
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4. Season with salt and pepper, to taste, and garnish with the remainder of scallions.
FOR FLEX™ PATIENTS Serve with a fried egg (1). Recipe Yields: 1 serving of protein, 5 serving of vegetables
RECIPES COURTESY OF CHERYL KENNEDY, RM GENERAL MANAGER
Healthy Air Fryer Recipes INGREDIENTS 1 cup red bell pepper, cubed 1 cup green bell pepper, cubed 1 cup mushrooms, chopped 1 cup broccoli, chopped ½ cup green onions, chopped 2 Tbsp liquid aminos Pepper, to taste
AIR FRYER STIR FRY VEGETABLES
Why Weight Loss Is Possible with
Red Mountain
with our experts
Support From Medical Experts
An experienced Clinical Team will be with you at every step and make the necessary adjustments to ensure you stay on track for success.
How do I make my weight loss resolutions stick?
I felt so welcomed and supported in a way I hadn’t felt before. Everyone rallied for my success and kept telling me I could do it. – Kristen T. lost 190 lbs.
DIRECTIONS 1. Add bell peppers, mushrooms, broccoli, and green onions into the air fryer basket. Air fry at 360°F for 5 mins.
Structured Diet Plans
We identify the challenges preventing you from reaching your desired weight and develop an individualized plan to support your unique needs.
2. Season vegetables with liquid aminos and pepper, to taste. Shake basket to coat vegetables. 3. Cook for another 3-4 mins. before serving.
FOR FLEX™ PATIENTS Top with crushed cashews (6 nuts).
PEAR INREDIENTS:
3 pears ½ cup Walden Farms® Pancake Syrup 1 Tbsp cinnamon 1 tsp nutmeg
ICE CREAM INGREDIENTS:
1 RM Tick & Creamy Vanilla Protein Shake* (mixed with water) Cinnamon, to taste
Recipe Yields: 11 servings of vegetables
DIRECTIONS
1. Place RM Tick & Creamy Vanilla Protein Shake in high-powered blender, blend until creamy. 2. Transfer the mixture to an airtight container, sprinkle cinnamon to taste, and place it in the freezer for 4-5 hours. If the mixture gets too hard, let it soften for about 10 mins. 3. Wash and cut pears in half lengthwise, then scoop out the seeds with a small spoon. 4. In a small bowl, combine Walden Farms Pancake Syrup, cinnamon, and nutmeg. Reserve 1 Tbsp of the mixture. Add pears to bowl and gently mix to combine. 5. Place pear halves in the air fryer basket cut side down. Air fry at 400°F for 7 mins. 6. Gently flip the pears so that they are cut side up. Pour the remaining mixture over the pears. 7. Air fry an additional 3-5 mins, until the tops are slightly caramelized. Serve with a scoop of vanilla ice cream.
RECIPES COURTESY OF CHERYL KENNEDY, RM GENERAL MANAGER
Tools To Maintain Healthy Habits
From RM-approved recipes to behavior-changing tips, you’ll be given the resources needed to maintain your results long-term.
The start of a new year is a chance to reflect and hit the reset button. But often, it’s not the goal that’s difficult. Rather, it’s sticking to it that causes people to fall off. There are two methods I’ve found to be helpful whenever I’m looking to accomplish a goal: Write It Down I like to write my resolutions down on paper and put them in a spot where I’m reminded of them each day. Individuals who physically write their goals down rather than commit them to memory are 42% more likely to achieve those resolutions. Set Mini-Goals People often ditch their goals if they’re too easy or far too difficult, so break down your resolutions into bite-sized targets to help you stick to them. I like to set myself a small goal each day of the week to help me achieve my resolutions for the month or year ahead.
Red Mountain taught me things I can use for the rest of my life. I learned how to lose weight and maintain my results with tools I could take with me. – Ashley N. lost 113 lbs.
Exclusive Medications
We formulate our own patented medications that you can only get at Red Mountain. They are made with a custom blend of ingredients for optimal weight loss.
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FOR FLEX™ PATIENTS
Mix RM Protein Shake with unsweetened nut milk (up to 2 cups) instead of water.
I have a busy family, so even though I was eating differently than they were, it was very easy for me to follow the diet plan. I was still able to have dinner with my family and not feel like I was being deprived. – Becky M. lost 47 lbs.
AIR FRYER PEARS WITH VANILLA ICE CREAM
Real Talk
Recipe Yields: 2 servings of protein, 3 servings of fruit *Available online or in any Red Mountain location.
Revolex TRZ™ with Tirzepatide Coming Soon! • Our proprietary, full-strength tirzepatide medication. • Ingredients are FDA-approved for weight loss. • Lose 15 lbs. or more per month with our Flex with Revolex™ weight loss program.
ANGELICA ALCALA, NP
If you need additional support during this time, your RM Provider is here to help provide you with additional tips and tricks to help you stay on track.
Anna K.’s Life Is Finally Her Own Again My life as I knew it disappeared when COVID hit. I couldn’t volunteer at my son’s school, which brought me so much joy. I had hit rock bottom, and being overweight only made me more self-conscious. I stopped participating in family gatherings, going on dates with my husband, and avoided being actively involved in my son’s life. By the end of COVID, I was over 300 pounds. I had high cholesterol and suffered from Degenerative Disc Disease in my lower back, so I had a lot of unnecessary back pain. My doctor said I needed to lose weight and suggested weight loss surgery. That was the moment I realized something needed to change. I couldn’t be this anymore. I didn’t like who I was. I really didn’t. I was angry. I no longer recognized this person. I couldn’t look at myself. So, I decided to call Red Mountain Weight Loss® and find out what RM3® was all about.
My body and my life are finally my own again.
My energy is through the roof. I’m eager to get up, get out, and get moving. My perspective on food is entirely different. I’m finally making changes that will stay with me as I move forward.
I’ve always struggled with my weight and tried other diets in the past. I’d see a little progress and then it would level off. There was no help to get past that plateau. I didn’t have anybody to help me be accountable. Red Mountain wasn’t like that. They said we’re here for you for life. Knowing I had that support made all the difference.
Seeing the numbers on the scale finally start to drop was the breakthrough I needed.
I got excited to step on the scale each week to see how much weight I had lost. And as wonderful as the change in numbers has been, I was even more excited when my clothes started to fall off my new frame. First, one size, then another, and another. I’m back into sizes I haven’t been able to wear since high school (or even longer)!
REDMOUNTAINWEIGHTLOSS.COM 800.239.7830
Anna K. lost 132 lbs. lbs. on RM3®