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There are many meaningful measures of a persons health and fitness that go beyond scale weight. Here are some useful health calculators that will help you determine your current physical condition. To change calculators, just click the arrow on the drop down menu and choose the calculator that interests you. You may find it helpful to visit these calculators periodically to monitor your progress over time. Achieving a healthy lifestyle is a process. There are no quick fixes. Be consistent with your nutrition plan and exercise regimen and you WILL get there. To help you be consistent with your nutrition plan, we encourage you to record what you eat daily and to plan your meals out ahead of time. This may sound trivial but it is highly effective! Download blank nutrition progress reports here or pick up copies at an Intrivah Center. At the end of each week, look at your nutrition log and ask yourself, "Was I consistent with my food choices this week?" If you can answer yes, then you are on the right track! The focus is on being consistent, not perfect!  To help you get the required number of daily meals in, you can utilize meal replacement supplements. They can be used as an alternative when time or circumstances don't allow you to consume a whole food meal. Not all supplements are created equal so be very careful in selecting ones that will have a nutrient content that is similar to a whole food meal. Your Intrivah Center carries varieties that meet this criterion and they taste great! It should be noted that using meal replacement supplements are not a requirement of the Intrivah Wellness Programs. We recommend that you eat as many whole food meals as possible as part of a sensible nutrition plan.
| | | | | |  | Eating out when you are trying to develop a healthy lifestyle does not need to be intimidating. Here are some helpful tips for when you find yourself at a restaurant.- Review the menu carefully and checkout the healthy options.
- Choose foods that are broiled, baked, roasted, poached or steamed.
- Order your vegetables steamed and without butter.
- Select a quality carbohydrate on the menu. If you cannot find one, choose an extra portion of vegetables.
- Order red pasta sauces instead of creamy, white sauces.
- Order salads without all of the high fat toppings (cheese, croutons, bacon bits, etc).
- Order low calorie or fat free salad dressings.
- Order beverages such as water, diet soda, coffee, tea, unsweetened iced tea.
- Don't feel you must finish everything on your plate.
- Avoid the dessert tray.
- Determine before you arrive that you will be successful at following your nutrition plan.
Click here to download printable version | | |
| | | | | | | | | | | | | Choices.... You can choose your choices, but you cannot choose the consequences of your choices. The thing about our choices is....after we have made them, they turn around and make us. Make smart choices and remember...every food choice you make will either get you closer to, or farther away from your fitness goals. | | |
| | | | | | | | | | | If your results are minimal and you don't seem to be progressing as fast as you would like, ask yourself these questions:- Am I eating correctly?
To get the fastest, best results possible, you must make sure that you are following the Intrivah Nutrition Plan exactly the way it was designed. If you are missing meals or eating foods that are not authorized, your results will suffer. Refer to the authorized food list and eating examples often to make absolutely sure you are eating the right foods at the right time.
- Am I exercising to the best of my ability?
Exercise is an important part of your success. Unfortunately, the weight isn't going to fall off just because you are exercising. Losing body fat is difficult and it requires consistency and persistence with resistance training and cardiovascular training. Most people are reluctant to push themselves out of their comfort zone, but that's what it takes to get the best results.
- Am I talking myself out of success?
Frequent repetition of thoughts is one of the most certain ways to penetrate the subconscious mind. If you program your subconscious with negative suggestions often enough, your subconscious will lead you right into cheating on your diet, skipping workouts or some other form of self sabotage. Think positive thoughts and picture yourself succeeding! Positive thinking and visualization are powerful!
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