It is important for increasing your metabolism and to decrease your risk of getting injured. The more muscle you have the more calories you burn. As you age you lose muscle mass therefore decreasing you metabolism.

You should stretch after your workout.  Before you start working out your muscles are not warmed up therefore stretching could cause injury.

It is important for increasing your metabolism and to decrease your risk of getting injured.  The more muscle you have the more calories you burn.  As you age you lose muscle mass therefore decreasing you metabolism.

To help reduce your risk of injury and reduce muscle soreness from your workout.

At least 30 minutes 3 times per week.

Everyone is different, you should choose a time that works best for your schedule and when you feel the most energetic.

It depends on how often you are going to workout and if you change your diet. As a general rule, if you burn or reduce your caloric intake by 500 calories per day you will lose 1 pound per week.

You should eat something small that will not upset your stomach such as a banana, a piece of bread, or a granola bar. Something for energy.

No, you can increase muscle mass in a certain area but you cannot target the fat cells in a certain area, when you lose weight, all your fat cells reduce in size, you cannot target certain fat cells.

Conditioning the core muscles helps you with balance and stability.

The fastest way to lose weight is by exercising and reducing your caloric intake. You can do one without the other by you will not lose weight as fast.

NO. First, losing weight fast is usually a combination of losing water weight and lean mass (muscle weight.) Most people strive to lose body fat, which doesn’t usually occur during quick weight loss. Second, carbs are not the bad guy. Simple sugars, white flour products and highly processed foods are what we should limit in our everyday eating, but complex, whole grain products are full of great nutrients, including fiber. Third, lean sources of protein are great to include in your nutrition plan, but excess protein can cause potential problems with kidneys and liver, especially if extra water is not consumed.

Take Shape For Life, a division of Medifast, Inc., is a nationwide network of Health Coaches and Health Professionals committed to and driven by a mission of making Optimal Health a Reality for the lives of millions of people across America. Take Shape For Life’s comprehensive approach seeks to promote healthy lifelong changes in your life, by helping you lose weight quickly and safely, while providing you the personalized coaching, tools (our BeSlim™ philosophy) and support to keep the weight off for life. We do this by combining a clinically proven plan of Medifast Meals in an easy-to-follow program with the added support of a caring, knowledgeable Health Coach.

Take Shape For Life is committed to helping you achieve optimal weight loss and maintaining that weight loss with simple strategies for lifelong health. With Take Shape For Life, you have the added benefit of free personal support and coaching from a qualified independent Health Coach who will help guide you through our program, which includes our BeSlim™ philosophy, and help you achieve and maintain Optimal Health.

A Health Coach is a knowledgeable, caring, supportive individual who will be there all along the way, during your weight loss phase and through your transition and maintenance, to provide the support you need to succeed and maintain your weight loss and Optimal Health for life.

• A personal Health Coach will help you get the most out of your program, help you reach your goals, and can save you money with our BeSlim™ Club!

• Your Health Coach can help design the program that is right for you, assist you with ordering products, track your packages, answer your questions, support you along the way and teach you strategies for long-term success!

• Take Shape For Life provides weekly interactive support calls for clients and Health Coaches to provide you with additional support and knowledge, right from the comfort of your own home!

• As you learn more about Take Shape For Life from your Health Coach, you may want to join us in our mission to get America healthy! You can make a difference and help others get healthy by becoming a Health Coach as well!

Santa Cruz Core has a variety of qualified health coaches and all you need to do is come in for a consultation free of charge to get set up! Or if you are unable to come in that's okay! In order to participate in Take Shape For Life you do not have to be local, simply give us a call We do phone and internet coaching as well! Santa Cruz Core Fitness + Rehab has partnered with Take Shape For Life to ensure success with their clients. The personal trainers combined with Health Coaches ensure one's success in weight loss and improving strength and conditioning. Each week there are free nutrition classes at Santa Cruz CORE taught by our Take Shape For Life Health Coaches.

• It’s an easy, safe, and rapid way to lose weight, using clinically proven Medifast Meals

• You are provided with the FREE support of a Take Shape For Life Health Coach to help support, educate and guide you on your program

• You’ll learn long-term weight control with Take Shape For Life’s BeSlim™ philosophy

• You’ll eat a total of 5 Medifast Meals (1 meal every 2 – 3 hours), plus 1 lean and green meal of meat and vegetables daily

• Your Medifast Meals are premeasured so you don’t have to count calories or carbs

• You’ll consume between 800-1000 calories each day

• On average, you can lose 2 – 5 pounds per week

• Medifast Meals have been clinically proven in studies conducted at Johns Hopkins

Medifast Meals are low-calorie, pre-measured, nutritionally balanced meal replacements, designed to help you lose weight and improve your health. These delicious low-calorie, low-fat fortified meals come in a wide variety of flavors and choices. Medifast Meals come in individual packets that you mix with water, microwave, and/or refrigerate. Medifast Meals are available in a wide variety of foods and flavors including shakes, puddings, soups/stew, chili, oatmeal, bars, and hot beverages. Quick and easy to prepare, they offer a healthy fast food alternative to a busy lifestyle! Plus, Medifast Meals have been clinically proven and recommended by over 15,000 physicians.

During your weight-loss phase, Take Shape For Life recommends the 5&1 plan. The 5&1 Plan was medically designed to create a calorie deficit, allowing your body to burn fat for energy. Each nutritionally balanced Medifast Meal is formulated with a proven combination of carbohydrates and protein, allowing you to successfully lose weight while maintaining lean muscle mass.

You will eat every 2-3 hours. Throughout the day you will have a total of 5 Medifast Meals and 1 Lean & Green meal.

The LEAN portion of the Lean & Green meal consists of either:

• five (5) ounces of cooked lean beef, pork, lamb,

or
• seven (7) ounces of cooked chicken, turkey, fish or seafood.

The GREEN portion of the Lean & Green meal consists of:

• 2 cups of salad greens, with 1/2 cup of raw vegetables and 1-2 tbsp of low-carb salad dressing – or

• 1-1/2 cups of low-carbohydrate cooked vegetables

It is the cooked weight.

All vegetables promote healthful eating; however during the weight loss phase of your plan, we do suggest that you avoid the "higher carbohydrate" vegetables* in order to enhance your weight loss results. Once you transition to phase 2 of the program and are living the BeSlim™ philosophy, we encourage you to include

ALL vegetables for long term health.
Low carbohydrate vegetables used in conjunction with your Lean & Green meal can be referenced through our Vegetable List.

*NOTE: Carrots, corn, potatoes, peas, and Brussels sprouts should be avoided while in the weight loss phase of your Plan. Please add them to your diet once you transition to the maintenance phase of the program.

Clinical studies indicate that most people tend to lose an average of 2-5 lbs per week during the weight-loss phase of the Take Shape For Life program. Individual results may vary, and are dependant upon various factors such as your weight when you start the program, targeted weight-loss goal, level of exercise, presence of medical conditions, use of medications, accuracy with diet compliance, etc. As with most weight loss programs, we suggest that you consult with your physician prior to starting the Take Shape For Life weight loss program.

The Medifast Meals cost about $10/day, $70/week, or $275/month when taking advantage of our convenient Variety Packages purchase option*. However, when you join the BeSlim™ Club, you can enjoy even greater savings on all of your Medifast Meals! Ask your Health Coach for details about this progressive savings program! Best of all, the helpful support you receive from your Health Coach costs nothing.

*NOTE: Costs may be slightly higher when purchasing on a per-product basis.

Most people find the cost of their Medifast Meals comparable to the amount they're already spending on groceries and dining out. Did you know that the average adult spends nearly $16/day on food? Between the grocery store and fast food, we spend much more money on food than we realize -- and we often don't make the healthiest of choices. At $10/day, the Medifast Meals represent significant cost savings for many people. When you also consider the additional benefits inherent in every Medifast Meal (doctor-formulated, vitamin-fortified, portion-controlled), and the support of your Health Coach, the Take Shape For Life program equates to an even greater value.

We recommend trying Medifast Meals for a minimum of two weeks, allowing ample time for your body to maximize its fat-burning potential. However, if you’d like to just try the foods for a few days, there are some options:

• Individual samples of Medifast Meals

• Sample Pack

• 2-Week Variety Package

You should consult with your physician or qualified medical practitioner prior to beginning (and throughout the course of) any weight loss program. You’ll want to work with your Health Coach and order at least a 2-week supply (a 4-week supply is ideal) of Medifast Meals before you start. Continue ordering on a monthly basis. Better yet, join the BeSlim™ Club and have your order conveniently delivered to your door each month, at a 5, 8, or 12% savings over the regular cost of your Medifast Meals (for more details on this program, see the BeSlim™ Club section of these FAQs).

Yes. There are numerous vegetarian options available within the Medifast Meal lineup. The following Medifast Meals and snacks are

vegetarian endorsed:
• Medifast 55 shakes

• Medifast 70 shakes

• Medifast Ready-to-Drink shakes

• Hot Drinks

• Plus for Diabetic shakes

• Cream of Tomato soup

• Puddings

• Medifast bars

• Oatmeal

• Robust Tomato Fast Soup

• Appetite Suppression shakes

• Plus for Women’s Health shakes

• Plus for Coronary Health shakes

• Iced Teas

• Fruit Drinks

• Soy Crisps

• Crackers

Below is a list of foods that can be used in place of the meat portion for the Lean & Green meal:

• 3/4 - 1 cup Low-fat Cheese

• 2 Eggs (not more than 3 times a week)

• 1/2 - 1 cup Egg Substitute

• 5 oz. Firm Tofu

• 7 oz. Soft Tofu

• 1/2 - 1 cup Low-fat Cottage Cheese

• Boca Burger

• Morning Star Burger or Chicken Patty

Low carbohydrate vegetables used in conjunction with your Lean & Green meal can be referenced through our Vegetable List.

The first three days are critical to your success, so work with your Health Coach to select a start date that makes sense for your schedule. You might want to look for a time when you don’t anticipate any family, work-related, or other social-type events that involve food.

Plan ahead, so you can continue your program while vacationing. If your meals aren’t with you, you can’t eat them! This may necessitate packing food items in your luggage. Pre-planning can help you continue to lose weight while you travel. Clients who are able to plan and continue the program while traveling or ordering out get the best results.

Traveling presents countless eating temptations. Always keep in mind your end goals -- a healthier weight, and a healthier lifestyle. If you’re unable to follow your current plan, you can try a 3 & 2 Plan (3 Medifast Meals and 2 Lean & Green meals). Remember to limit portion sizes of the Lean & Green meals – and enjoy your travel!

If your vacation is a ski trip or other strenuous activity, you may wish to contact your Health Coach or our Nutrition Support team, to determine how to incorporate additional calories in order to help prevent fatigue. Email our Nutrition Support team at nutritionsupport@tsfl.com.

You may stay on the 5 & 1 Plan until:

• you’ve lost your desired amount of weight

• your weight loss has slowed to less than 3 lbs in a month

• you develop a new contraindication to the program (such as pregnancy)

• your physician recommends you transition into Maintenance phase

If you have significant weight to lose and plan to be on the weight loss phase of the program beyond 16 weeks, we recommend that your physician monitor your program.

After you’ve completed the weight loss phase, continue to work with your Health Coach as you transition into maintenance. He or she will help you BeSlim™ for life by living our BeSlim™ philosophy.

For general health, it is recommended that you stop smoking. Most individuals cannot successfully stop smoking and start a weight loss program at the same time. Once you are no longer smoking, the Take Shape For Life program is highly recommended to help you achieve Optimal Health.

Alcoholic beverages are not recommended on the program. Alcohol provides unneeded calories and can slow your weight loss. Low-carbohydrate versions of beer and/or other types of alcohol are not recommended, because they too provide calories with no nutritional value. Alcohol stimulates the appetite (encouraging additional food intake), and it also can deplete your body of needed water. Those who choose to drink alcohol tend to feel its effects at lower consumption levels, due to the lower calorie level of the 5 & 1 Plan.

On the 5 & 1 Plan, your body enters a fat-burning state -- also known as "mild-ketosis". The nutrient balance of the Medifast Meal in combination with the low calorie level causes the body’s fat stores to release free fatty acids, which are then converted by the liver into an energy source called ketones. This mild dietary fat-burning state helps the body achieve rapid weight loss while preserving muscle tissue. The fat-burning state also helps eliminate physical hunger while providing sufficient levels of energy.

Exercise is a necessary part of losing weight and maintaining your weight loss. If you do not exercise currently, we recommend you wait 2-3 weeks before you begin an exercise program. Start an exercise program slowly and gradually increase time spent on an activity (and intensity of the activity) as your body allows. Choose an activity that you can enjoy regularly. Most of our clients find walking to be the easiest activity to incorporate into their day.

For an individual that has an exercise regimen in place prior to starting the weight loss phase of the program, we recommend cutting exercise in half for the first couple of weeks. This allows the body to adjust to its new calorie level. As your body adjusts to this lower calorie level, you can increase time and intensity of your exercise plan. Listen to your body and only do what it allows. If you feel light-headed or faint, stop your exercise and take a rest before you resume. Exercise is beneficial for improving your metabolism and helps to maintain any weight previously lost.

Many of our most successful clients follow our BeSlim™ philosophy. The BeSlim™ philosophy is a part of the Take Shape For Life program that incorporates key behaviors mastered by those who lost significant amounts of weight and kept their weight off for years. These key behaviors include:

Breakfast (eating Breakfast every day) – High quality fuel, such as our delicious Medifast oatmeal, scrambled eggs, cappuccino, or chai latte, is essential to start your day the right way.

For many patients, one of the primary objectives is pain relief. This is frequently accomplished with hands-on techniques, modalities such as ultrasound, electrical stimulation, and/or heat or cold therapy. Movement often provides pain relief as well. Your physical therapist will provide you with the appropriate exercises not only for pain relief but to recover range of motion, strength, and endurance. In some cases, physical therapy techniques can be painful. For example, recovering knee range of motion after total knee replacement or shoulder range of motion after shoulder surgery may be painful. Your physical therapist will utilize a variety of techniques to help maximize your treatment goals. It is important that you communicate the intensity, frequency, and duration of pain to your therapist. Without this information, it is difficult for the therapist to adjust your treatment plan.

ART is a patented, state of the art movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions all have one important thing in common: they are often a result of overused muscles.

Massage therapists use long, smooth strokes, kneading and other movements focused on superficial layers of muscle using massage oil or lotion

Massage therapy improves circulation by bringing oxygen and other nutrients to body tissues. It relieves muscle tension and pain, increases flexibility and mobility, and helps clear lactic acid and other waste, which reduces pain and stiffness in muscles and joints.

People get massage therapy for relaxation or for a variety of health conditions: • Back pain • Inflammatory conditions such as arthritis and tendinitis • Stress relief and stress-related conditions • Headaches and migraines • Muscle and related conditions such as spasms, strains and sprains • Repetitive strain injury, such as carpal tunnel syndrome • Circulatory and respiratory problems • Post-injury and post surgical rehabilitation Massage therapy relieves stress. It is thought to help the body's stress response by lowering levels of hormones such as cortisol. Massage therapy also appears to enhance immune function.

A typical massage therapy session is between 40 and 90 minutes. Your massage will begin with a brief consultation and review of symptoms, medical history, and lifestyle. You will be asked to undress (many people keep their underwear on) while the massage therapist is out of the room, and lie face down under a sheet on a padded massage table. The massage therapist will knock on the door to make sure you are ready. The massage therapist re-enters the room and will then adjust the face rest and pillows to ensure that you are comfortable and properly positioned. Tell the massage therapist if you are too warm or cold. The massage therapist uses a light oil or lotion on the skin and begins the massage. A full body massage usually begins on the back and then moves down to the legs. You will then be asked to turn over so you are face up. The massage continues on your arms, legs, neck, and abdomen. You are underneath the sheet at all times, and in North America, only the part of the body being treated at any one time is uncovered. After the massage, the massage therapist leaves the room so you can get changed. Take your time getting up. If you sit or stand too quickly you may feel lightheaded or dizzy.

Massage therapy shouldn't hurt. Occasionally there is mild aching when the massage therapist applies pressure over "knots" and other areas of muscle tension. If the pressure is too strong for you, let the massage therapist know.

Most people feel calm and relaxed after a treatment. Occasionally, people experience mild temporary aching for a day.

Precautions

Massage therapy is not recommended for certain people:

• People with infectious skin disease, rash, or open wounds
• Immediately after surgery
• Immediately after chemotherapy or radiation, unless recommended by your doctor
• People prone to blood clots. There is a risk of blood clots being dislodged. If you have heart disease, check with your doctor before having a massage
• Pregnant women should check with their doctor first if they are considering getting a massage. Massage in pregnant women should be done by massage therapists who are certified in pregnancy massage.

Massage should not be done directly over bruises, inflamed skin, unhealed wounds, tumors, abdominal hernia, or areas of recent fractures.

• Don't eat a heavy meal before the massage. • If it's your first time at the clinic or spa, arrive at least 10 minutes early to complete the necessary forms. Otherwise, arrive 5 minutes early so you can have a few minutes to rest and relax before starting the massage.

Zumba is an excellent cardio workout that uses interval training to pump your heart and raise your metabolism. Zumba uses lots of dance moves that are initiated from your core to provide you with strengthening and toning. Of course, you will also enjoy the benefits of increased agility and coordination. The best part is that Zumba is so much fun that it also increases your sense of joy and well-being.