Recommit to Your Fitness Resolutions in 5 Simple Steps

Written by on June 7, 2016 in Fitness Tips - No comments

We’re halfway through the year, which statistically means that about 80% of us have already failed at, or completely forgotten about, those New Years resolutions we set back in January. Have you put your fitness resolutions in the back of your mind, promising that you will get back to them when you aren’t so busy… or after your family vacation… or once you get your kids settled in for summer break? Don’t let those excuses prevent you from reaching your fitness goals this year! It’s time to get back on track!


If you’re one of those 20% that are still on track, or have already accomplished your New Years resolutions and are attempting to attain new goals, we salute you—that dedication is truly inspiring! But, if you’re with the majority of us who have fallen off track, we’ve got some tips to help you recommit to your resolutions:

Step 1 – Review: Take a step back and look at what didn’t work. Did you set a goal to work out every day, but just didn’t have enough time? Did you resolve to eat healthier, but the temptations of unhealthy foods got in your way? What happened that prevented you from reaching your goal? How can you fix them?

Then think about what did work. Were you able to get in a workout when your kids were away? Was it easier to eat healthier when your family joined you in eating a healthy meal?

Step 2 – Stop listening to negative thoughts: We’ve all had those moments when we just think “I’ll never be able to do this” or “it’s just too difficult”… moments when we just want to give up. Stop letting those thoughts take away your confidence. It is difficult to completely ignore them, so use them to inspire you to work harder! You are your hardest critic.

Step 3 – Define realistic resolutions: Now that you’ve reviewed what hasn’t worked, and what has, and confronted the self-doubt you’ve had, it’s time to set some realistic goals.

Be honest and ask yourself how likely it is that you’ll achieve your goal by the end of the year. Try this: rate your chances of accomplishing your goal on a scale of 1-10… if your answer falls below a 7, it’s probably not the right goal for you. Really make an effort to set realistic resolutions!

Step 4 – Recommit:  Why is reaching this goal so important? What benefits will you see after accomplishing this?

Step 5 – Gain support: No matter what your goal, success begins with support. Look for support both inside and outside your friends and family. It’s great to have those that are close to you there to support you and keep you on track, but outside support, like a counselor, can help lend a new perspective and new ideas to keep you headed in the right direction.

5 Ways to Prevent Stress Eating & Clear The Mind

Written by on May 24, 2016 in Fitness Tips - No comments


5 Ways to Prevent Stress Eating & Clear The Mind

When you’re feeling stressed, it can be easy to grab for that bag of chips in the back of your pantry or the ice cream in your freezer without a second thought. But, as we all know, comfort food isn’t the answer to your problem.

Just know—stress eating isn’t your fault. Stress can do crazy things to our bodies, like trigger cravings for carbs and sugars that are hard to control. So what can we do to help control our stress without reaching for those unhealthy comfort foods? Try these 5 methods:

1. Remember the Little Things

Remembering and being thankful for the little things in life can help you forget about whatever issue is causing you stress. Try keeping a journal full of things you’re grateful for each day. Maybe send a thank you note to someone that has helped you recently or in the past.

2. Let Your Senses Take Over

When it feels like your thoughts and worries are taking over your mind, try to clear your mind by focusing on your senses instead of your thoughts:

  • What do you smell?
  • What do you hear?
  • What sensations does your body feel? (temperature, textures, etc.)
  • What colors do you see around you?
  • What do you see in front of you?

By asking yourself these simple questions, you’re consciously shifting your thoughts to your surroundings instead of the problems that have been consuming your mind.

3. Get a Massage

Preferably a massage from your significant other. Personal touch with someone you love triggers the release of the cuddle hormone, oxytocin. This hormone has been shown to reduce blood pressure and control the stress hormone cortisol.

4. Have Some Fun

Play, joke, laugh—have some fun! Play can improve emotional well-being and improve problem solving, so go have some fun. Get outside and play catch, (nature can do wonders for your happiness), throw a game night with friends, or play with your kids!

5. Fight Stress With Food…. The Healthy Way

There’s a difference between stress eating and eating to control stress. There are some healthy foods that can actually help fight against stress and depression. No, these aren’t the sugary carb-filled foods you’re probably craving, but good news: dark chocolate made the list! Check out the 13 stress fighting foods.

When you’re feeling stressed, don’t forget one of the most valuable resources: your support system. Talking about what’s stressing you out with friends, family, or your Medifast counselor, can help lift some of that weight off your shoulders.


4 Tips For a Happy, Healthy Vacation

Written by on May 10, 2016 in Fitness Tips, Healthy Recipes - No comments

Summer is on its way, which means that fun summer vacations are also coming soon! Whether you’re going on a week-long vacation or just going on a short weekend trip, it can be difficult to make healthy decisions when you feel like you should be able to indulge and enjoy yourself. While lounging on the beach sipping an ice-cold piña colada sounds like a dream, it’s not quite the right way to keep on the right track with your health.


To keep yourself heading down the right path to weight loss, try following these 4 simple tips on your next vacation!

Use Portion Control

More than likely you’ll be eating out for most (if not all) of your meals when you’re on vacation. While most restaurants do have healthy options on the menu, you should still be watching the portion sizes. Most US restaurants serve portion sizes 2-3x larger than US Dietary Guidelines recommend.

Just because you will have more food on your plate doesn’t mean you have to eat it! Imagine the portion size you would eat at home and try to limit yourself to that amount. Take leftovers back to the hotel and save it for the next day if you have a mini-fridge and/or microwave.

Pro Tip: If you know the restaurant serves huge portions, ask for half the meal to be boxed up for you before it’s brought out so you won’t even be tempted!

Choose the Best Options

Sometimes choosing a healthy option while eating out can be a daunting task. Often time foods labeled as “low carb” can still be loaded with calories and fat. Options listed in the healthy, lite, or lowfat categories on the menu and typically fairly safe bets, but don’t be afraid to ask questions about how the food is prepared and ask for small changes—most restaurants will be happy to make those adjustments for you!

Take a look at these 20 tricks to eating healthy while eating out for some great ideas on how to keep a healthy diet!

Plan, Plan, Plan

Planning out where you’re going to be eating and what you’re going to order can cut down on stress during your vacation and eliminate poor spur-of-the-moment dining decisions. Use sites like TripAdvisor and Yelp to find healthy, yet delicious restaurants in the area you’ll be staying!

Go Sightseeing by Foot

Sightseeing is really just exercise hidden in a bit of fun! Take a walk and explore new places, take pictures and videos so you’ll always remember the places you’ve been. If you have a fitness monitor, like a Fitbit, or even just a newer iPhone, take it with you to keep track of your steps and how far you’ve gone!

Above all, don’t forget to enjoy your vacation! Yes, we encourage you to try to stay healthy, but remember to have fun and enjoy yourself!

Looking for more tips to keep on track during your vacation, check out more tips for healthy vacation dieting!

Fight Stress and Lose Weight with Medifast

Written by on May 3, 2016 in Fitness Tips - No comments

Stress is something that everyone feels at one point in time. Even those of us who like to think we’re pretty calm get stressed out. We all handle stress differently—some people throw themselves into their work, others try to combat it with meditation, and yet some of us try to cover it up with food (yes, stress eating!). But, even if you don’t stress eat, it’s very likely that stress could be contributing to your weight issues.

While stress can cause us to lose our appetite for a period of time, long-term stress can increase hunger. Stress also increases our body’s levels of cortisol.

How exactly does cortisol affect our bodies?

Increased Belly Fat: High levels of cortisol cause the body to store fat in cells deep inside your stomach—the ones surrounding your organs! This type of fat can be extremely dangerous to our health and is more difficult to get rid of.

Unhealthy Cravings: When cortisol is released, insulin is suppressed, and your cells are drained of energy as they’re dealing with stress. These tired cells then tell your brain that you’re hungry, which leads to overeating. Most individuals will crave carbs and sugars, not healthy foods like kale and almonds.

Diabetes: Worst of all, high levels of cortisol can lead to diabetes as it increases our blood glucose levels.

How can you control your stress?

fight stress

Like we mentioned, each person deals with stress differently, but here are a few things you can try out next time you’re feeling stressed!

  1. Practice mindfulness each day. Try some of these mindful ways to battle stress.
  2. Do yoga or meditate. These practices can help to clear the mind and can easily be done in your own home—no need to sign up for a yoga class! First time doing yoga? Try following along with this video!
  3. Exercise! Working out is a great stress-reducer. Try going for a brisk walk around the office if you’re feeling stressed at work!
  4. Get the proper amount of sleep. Most adults should be getting between 7-8 hours of sleep per-night, so get to bed early if you’re having a stressful day.


And of one of the easiest things you can do: talk to someone! Call up a friend or your Medifast counselor and talk to them about what’s going on. Even if they can’t help, just talking to someone can reduce your stress levels.

Losing Weight with Diabetes

Written by on April 26, 2016 in Fitness Tips, Frederick, York - No comments


Losing weight is hard – it takes patience, dedication, and can be especially difficult if you’re one of the nearly 30 million people in America with diabetes. Watching what you eat takes on a whole new meaning to those with diabetes. It can become difficult balancing a healthy diet and keeping blood glucose levels in check.

Living a healthy lifestyle and eating right is key in the fight against diabetes and can even help reverse type 2 diabetes in some cases! Get yourself started on the right track towards losing weight and reducing the effects of diabetes with these nutrition and fitness tips.

The Diet

There’s no specific diet for those with diabetes. Instead, it’s all about making healthy choices each day (as each of us should be doing regardless of health specific problems). We’ve all heard of superfoods, but there are a few superfoods for diabetics that can be the perfect addition to any meal plan.


10 Diabetes Superfoods

  1. Beans
  2. Dark green leafy vegetables
  3. Citrus fruits
  4. Sweet potatoes
  5. Berries
  6. Tomatoes
  7. Fish high in omega-3 fatty acids
  8. Whole grains
  9. Nuts
  10. Fat-free milk and yogurt


You’ve probably been taught to stay away from carbs, but not all carbs are bad. There is a difference between healthy and refined carbohydrates. You should be avoiding refined carbs, but healthy, natural carbohydrates can be eaten in moderation.

Following a Medifast meal plan can help take some of the guessing out of your diet, the Medifast program is designed to balance carbohydrates, proteins, and essential vitamins and minerals. We take an individualized approach to weight loss with a professional counselor there for you every step of the way!

Getting Active

While dieting is important to help manage diabetes, it’s only half of it! Getting active is important for a well-rounded diet, whether you have diabetes or not. Keep consistent, stick to a workout routine, and do something you enjoy! Try hiking, cycling, rollerblading, running, whatever you enjoy. Working out doesn’t have to be something you dread doing—make it fun!

Find Support

With any successful weight loss plan, support can be a tremendous help! Gaining support from family and friends, or a weight loss counselor, can help keep you accountable for reaching your goals. If you don’t feel like you have any one individual you can seek support from there are other ways to keep yourself accountable for achieving your weight loss goals.

10 Habits That Can Help You Lose Weight

Written by on March 25, 2015 in Fitness Tips, Frederick, Lancaster, York - No comments

Losing weight is a process. One that involves lots of steps, the breaking of old bad habits, the forming of new, good habits, and long term commitment to meeting our goal of a new way of living.

We all come into it with some habits that get in the way of achieving that goal, but we can also start to form new ones that actually help.

Here are some habits that healthy people have that may help you reach your weight loss goals.

10 Habits That Can Help You Lose Weight

1. Eating breakfast. It puts you on the track to healthy eating all day and keeps away that jeez-I-haven’t-eaten-in-hours-bring-me-a-horse feeling many of us wake up with.

2. Getting a good night’s rest. Being tired makes healthy eating exhausting. Also, everyone knows chocolate has caffeine in it.

3. Drinking water. Not Diet Cokes or sugar free beverages. Just good old fashioned water. It helps your body work right. If you want to lose weight healthily, a body that works right is very important.

4. Not rewarding yourself with food. I know, it’s part of the American culture to celebrate with food, but when you’re trying to reprogram your mind you need to think more in terms of food is for living as opposed to living is all about food. It’s okay to celebrate your weight loss accomplishments (and all of the other ones you’re proud of), just center those celebrations around something else, like getting together with friends, or going for a walk at the beach. Activities like these, that aren’t food based, won’t cause you to over eat or be tempted by unhealthy foods, plus spending time with friends, having positive experiences, and exercise are all known to aid in weight loss.

5. Stocking healthy foods. Don’t even bother keeping the “emergency chocolate” in the house anymore. It’s too tempting for even the most iron wills.

6. Meal planning. That way you’re not caught starving in front of a McDonald’s.

7. Taking your time. Take your time eating, savor your food, and give it a minute before you go back for seconds. Sometimes your stomach needs time to communicate with your brain that it’s full.

8. Eating well before bedtime. And remember, midnight snacks are bad news.

9. Not eliminating EVERYTHING. All or nothing is no way to live your life. Sometimes you have to eliminate certain things in your diet to jump start your weight loss, but telling yourself you are never ever EVER again going to eat something is setting yourself up for failure.

10. Being positive. Negative thoughts about your body and the weight loss process are the easiest way to sabotage yourself. Think in terms of things you can do well and how they will make your life a happier existence. For example, instead of thinking, “I’m so fat, I hate that,” think, “I know I’d feel amazing if I were less out of shape, I bet if I change my eating habits I will really see a difference.” If you start with a positive outlook it is more likely that your outcome will be similar.


Amanda Rodriguez

Remember, if you mention Tawanya (or Dude Mom) when you are signing up for Medifast, you will receive 40% off the program! (You can’t beat that offer!) Fill out the form below now so you don’t forget! DudeMom collage

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Tips for Your Hunger Pains

Written by on March 10, 2015 in Fitness Tips, Frederick, Lancaster, York - No comments

Let’s keep it real: when you start Medifast you’re hungry.

Like, I will steal your lunch from the work fridge, lie to your face, say it wasn’t me, and not even feel badly about it hungry.

It’s part of the change. A side effect of your new life. Your belly adjusting to the fact that you stretched it double when you were home with your mama during the holidays and now you’re playing with the food like it’s not going to notice you didn’t fill it today.

For those of you who have been on the program for a while (ie the beginning of 2015), you’ve probably adjusted to the hunger, but even you (and I speak from experience, remember) have those days. The ones where nothing is quite filling your gut the way you want. The ones where you actually find yourself gazing at your desk thinking about licking the spot you’re pretty sure is barbeque sauce from your last take out.The hungry ones.

Here’s what to do:

1. Chug water. Then you can sit at your desk and listen to it slosh around in your belly. Your brain will know it’s water, but your belly is just not that smart.

2. Hit the gym. I know, you’re stuh-ar-ving, and the last thing you want to do is workout, but if you do, you can have a little leeway with your eating. Yes, egg whites are considered leeway.

3. Reevaluate your dinner. Possibly, and this is legit, you’re actually not eating enough. Or, at least not enough of the right stuff. Your body needs the right stuff to make it go and if you’re skimping on your dinner time options because you want to down an ice cream cone later, you better plan on having two and not losing a single pound this week because that’s what happens when you don’t follow the rules. Get in your lean and green meal so your belly can be happy.

4. Chat with your weight loss consultant. Being hungry isn’t a crime and you don’t need to hide it for shame when you go into your center for your weekly weigh ins. Remember, your Medifast mentor is there to help and they can likely offer some helpful suggestions and adjustments to help you stop feeling like you’re being tortured.


Amanda Rodriguez



Remember, if you mention Dude Mom (or Tawanya) when you are signing up for Medifast, you will receive 40% off the program! (You can’t beat that offer!) Fill out the form below now so you don’t forget!

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Guest Blogger: Dude Mom – “5 Tips for Staying Fit Through the Winter”

Written by on February 17, 2015 in Fitness Tips, Frederick, Lancaster, York - No comments

Winter to me is like the single most difficult time to do anything.

Finding the inspiration to do something other than sit under a fleece blanket on my couch is basically impossible. I wake up each morning poised to do something great, and then I open the door to step outside and the arctic air blasts me in my face taking my resolve with it.

But, in an effort to not entirely give up on myself and my weight loss goals, I’ve found some things to help me stay committed in the wintry months.

5 Tips for Staying Fit Through the Winter

1. Get up earlier. While I find rising before the sun somewhat depressing, I also find that it is quite functional. Getting things done before the rest of the world decides to often allows for you to have a more efficient and productive day. You can fit in a work out, and prepare an energizing breakfast, and pack a healthful lunch. You will often find yourself rushing less, sitting in traffic less frequently, getting to work on time; all things that will lower your stress. Everyone knows stress makes you chubby.

2. Find an alternative work out. If you usually run or walk or do something else outdoorsy-ish, find a workout that you can do without piling on six layers of clothing. Personally, the idea of going out into the minus zeroes to work out is enough to make me bake a whole pile of cookies and eat them in my fleece onesie from my happy place on the couch. But, going to the gym isn’t so bad and working out in my living room is even better.

3. Get creative in the kitchen. Your cold body is probably craving some warm eats, so overhaul your comfort food recipes to fit into your weight loss plan more firmly. Your belly and your goals can both be happy.

4. Enlist a friend. Everything is better with a friend. Find one that will agree to be your hypeman and you will be winning the get fit wars even when the temps are beating you down.

5. Plan a sun celebration. I kinda feel better when I know that the end is near, especially when the end means a party or special gifts for yours truly. Every winter I make some promises to myself: if I meet a certain goal I’ve set, by a certain warmer date, I will reward myself with something special. Like the sweet beach bag I’ve had my eye on. Or, a trip to Miami. Because it’s warm in Miami and I can set my coat on fire while I burn through the town.

Amanda Rodriguez


Don’t forget about National Heart Month – we’re still celebrating at Medifast! We want to help you live a healthier lifestyle, so we’re offering a FREE blood test and a FREE body composition analysis at our centers!

Also, when you sign up for the program in February, you’ll receive 25% off the program! Even better – when you say you were referred by one of our Guest Bloggers at sign-up, you’ll receive 40% off!

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Guest Blogger: Dude Mom – “3 Easy Changes to Make Today to Help You Lose Weight”

Written by on February 3, 2015 in Fitness Tips, How it Works - No comments

This week marked a month of living the Medifast lifestyle for me. I celebrated with an In-Body report of course!

Sadly, I am still not at my goal weight, and I actually put on a half of a pound this week (stupid Superbowl). On the bright side, I’ve lost 8 inches and increased my muscle mass overall.

That, friends, is what I call winning.

Thanks to perspective.

I nearly got teary eyed when I saw the scale, because HALF A POUND! And then I remembered that my goal is to not just weigh less, but to also be in better shape and happier with my body.

I’m totally those things!

Now, to crack down on this scale and figure out how to shed a few more fat pounds this week!

3 Easy Changes to Make Today to Help You Lose Weight

1. Sleep better. Science says that poor sleep habits could be contributing to your inability to lose unwanted pounds. I so believe that. I don’t really know what the science says (I’m a writer, okay?!), but I know that when I try to do the whole stay-up-all-night-reading-50-Shades-thingconsistently don’t get a good night’s rest, I find myself craving bad-for-me foods. And exercise? Forget about exercise. Three hours of fitful sleep means I will press snooze four times in the morning and nap on my desk after two Coke’s and a candy bar, not make it to the gym for a fat burn.

2. Add intensity to your workout. I know, you walk every day, and that’s awesome because some activity is better than laying on your couch thinking about some activity. Unfortunately, if you want to ramp up your weight loss a stroll around the block isn’t going to cut it. You need to have some for real cardio in your life. And by cardio I mean heart rate accelerated, brow sweating from your moving body, not from looking at a Tumblr of Ryan Gosling “Hey Girls”. So throw on some ankle weights and turn that walk into a jog. Your heart will get pumping and you’ll be back more quickly so you can spend the rest of your lunch break swooning.

3. Plan your meals. Meal planning saves you time, money, and regret! When you meal plan and prep your food in advance, you make it easier on yourself to avoid impulse eats (because if you already have your lean and green meal prepped in your fridge, why would you get in your car and drive to Sonic?).

Amanda Rodriguez

Don’t forget - Our first ever Medifast Chat featuring Dude Mom is happening TOMORROW from 8:00-9:00 PM! There’s still time to RSVP – click here.

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Guest Blogger: Dude Mom – “5 Excuses We Need to Stop Making About Losing Weight!”

Written by on January 13, 2015 in Fitness Tips, Frederick, Lancaster, York - No comments

Moms are notorious for blaming their kids for things.

I get it, I do it too. Everything… it’s either the kid or the dog.

They’re the reason I’m late. They’re the reason I’m tired. They’re the reason I’m busy, angry, happy, sad, anxious, worried, confused, or sick. They’re the reason I can’t work late. Or get to work early. They’re the reason I can’t travel. They’re the reason I don’t go back to school. Or quit my terrible job, or get an exciting new job. Or move to a smaller house, or a bigger house, or a cabin in the woods. They’re the reason I don’t work out.

And also, the reason I’m fat.

I know that I gained weight with my pregnancy that I have yet to lose nearly seven years later. But, it’s not the baby’s fault. I had a taste for fries dipped in milkshakes that I satisfied continuously.

Okay, sort of, but not really.

Mostly it’s a pack of lies.

Lies I tell myself (and sometimes other people, depending) to explain why I haven’t, can’t, and, let’s face it, probably never will be all of the things I thought I would be by the time I reached this age.

Now, don’t get me wrong here: I’m not THAT mom. The one who is busy judging you and your choices for the things that you’re doing (or not doing) with your life.

Uh-uh. Never that. I’m all over to-each-her-own living. And if you want to never work out and never travel and never have a germ free home or a white couch, by all means, do you.

But, for those people who are in search of a better life, I think you can do that too.

Motherhood shouldn’t get in the way of achieving your dreams and accomplishing your goals; it should be an inspiration!

Another reason for you to live greater, and be better, and finally say adios to that muffin top that is weighing you down!

Let’s start with the lies.

5 Excuses We Need to Stop Making About Losing Weight

1. “I can’t afford to lose weight.” I get it, McDonald’s is cheap. You can roll out of there with an Extra Value Meal for every member of your family for under $25. Can’t argue that price tag. But, I can say that losing weight and making healthy food choices doesn’t have to break the bank. It may take extra time and creativity (trying foods you’re unfamiliar with), but it can be done.

2. “I don’t have time to exercise.” So, make time. I know it’s hard. I’ve been the mom with 3 kids under 5. And trying to find time to workout when there are just sooooo many other things someone needs from you is hard. So, it’s time to get creative with it. Strap that baby to your back and go on a walk. Or, throw them in the car and go to the park. But don’t just sit on the bench and chat while you’re there, walk laps around the playground, or chase them around the equipment, or both. I do jumping jacks while I make dinner: 10 jacks, flip the meat, 10 more jacks, flip it again.

3. “I can’t just NOT buy snacks.” No, but you can buy better snacks. Your kid probably doesn’t need a whole box of Oreo’s either and teaching them to choose healthier, fresher items is not only going to support your weight loss goals but also teach them to be better eaters. So technically, you’re doing this for them. They’re worth it, right?!

4. “I don’t eat that much.” Maybe not, but it’s still probably more than you need. Portion control is a key factor in weight loss and learning what the right amount for you takes time. That’s why Medifast is so beneficial: they take the guess work out of the equation and help you identify exactly what and how much you should consume.

5. “I don’t want to waste time on me.” It’s not a waste, and of course you want to! It’s just hard work and you feel guilty and COOKIES. But, seriously, if someone came along and said, “Hey girl, we are going to send you to the spa all day and your kids will be safe and well cared for while you’re off relaxing,” I’m pretty sure you’d have them packed and at the door with their luvies all ready to go, no problem. This has to be the same, because you need it and you’re worth it.

5 excuses - dudemom

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