Weekly Wisdom
Your week-by-week guide to staying on track, building healthy habits, and reaching your goals with ShiftSetGo.
Weeks 1–8
9 topicsWelcome, We Are so Excited for You!
Congratulations on recommitting to you! We applaud you for taking the steps to improve your health and reach your weight loss goal. Starting this journey can be overwhelming, and it is normal to feel
Welcome, We Are So Excited for You!
Congratulations on recommitting to you! We applaud you for taking the steps to improve your health and reach your weight loss goal. Starting this journey can feel overwhelming, and that's completely normal.
Week 1:
What is Ketosis? Simply stated, ketosis is burning fat for fuel. Ketosis is a metabolic process that occurs when the body doesn’t have enough glucose (sugar) for energy and instead breaks down stored
Find Your “Why?”
As your body and mind adapt to your new lifestyle, you may experience some challenges along the way. It is important to remember why you started this journey, and what caused you to jump into action t
Mind Games
Our mind is a funny thing and loves to talk us out of things. We can be going along on plan flawlessly, and suddenly an unexpected cookie is calling your name. What is the solution? It’s hard to resis
Regular Shift Meal vs “1 a Day”
1-A-Day items are allowed no more than once per day while on plan. These items are listed in orange on your preplanned menu, located in their own space in our retail area, and have a “1-A-Day” orange
Drink Up!!!!!
Drinking water is one of the simplest things you can do for weight loss and your overall health. However, most of us aren’t doing it! Do you know how much water you need each day? It’s more than the s
Handling Stress Without Food
Stress is not just a bump on the weight loss road; it can be a sinkhole! Having a coping strategy for stressful times in your life will be critical to you having a successful journey. Unfortunately, t
Smile!!!
Progress photos will be taken at your next visit. Please wear the same clothes as you did at your initial appointment or clothes that will show your progress.
Topics 9–40
32 topicsRecovering From a Slip
It is said: Falling down is part of life; getting back up is living! If you were walking down a flight of stairs and stumbled down a few, would you say, “Well, I’ve blown it” and throw yourself down t
Exercise
By now, not only can you see results, but you may feel a difference too. Your body is changing, you’re feeling ambitious, and you may be thinking about adding exercise to accelerate your weight loss.
Shift on the Go!
Many people think you cannot eat healthy while on the go, but you can! Almost any place can become Stage 1 friendly. Planning is vital, but you can make healthy choices even when you are stuck out and
Waitress!
By now I hope you have been to a restaurant. If not, it’s time to take the challenge! We cannot live in a bubble of our perfectly prepared food for every meal. Times will arise that you have a meeting
Traveling
Traveling on ShiftSetGo doesn’t have to be hard! While oftentimes traveling means a lot of unplanned restaurants and meals, make sure you are prepared. Bring extra Walden Farms salad dressing packets
Negative People
We all experience it- the friends, family members, or even complete strangers that seem to bring us down while we are trying to stay excited about creating a healthy lifestyle change. This external ne
Own Your Progress
How do you love your progress picture and general progress? You might have noticed that your body may be a new shape now and going shopping for some new clothes might be a great idea. Looking and feel
Meal Planning
The key to long term success on ShiftSetGo is meal planning and prepping. After a while, eating the same things every day because it’s quick, easy, and works for you can get well… boring! To avoid get
Back to Basics
After being on Stage 1 for a while, it’s easy to think you’ve got the drill down.
Preview to Maintenance
Maintenance is scary for everyone. You feel like you’ve mastered Stage 1 and losing weight with ShiftSetGo and the help of your coaches, but the idea of having the freedom to make your own food choice
Knowledge is Power
You’ve heard the phrase knowledge is the key to success, but that can seem overwhelming when you can read so many different articles online about what’s healthy and what is not. Many articles are fals
Why Refer a Friend
You have come so far on your journey! As you get closer to reaching your goal, it gets easier to forget where you started and harder to stay on track, which is why ensuring you’re keeping your appoint
But I’m Hangry!
Sometimes we have days when we’re just hungry, and that makes us irritable, which can equal “hangry!”
Prep Your Body
One of the keys to a digestive system that keeps you energized and radiant is setting the stage for good digestion before every meal. Setting the stage means drinking a glass of room temperature water
Take Advantage of Conveniences
Sometimes, we need a little help speeding things up. If you have the funds, a food delivery plan is a wonderful alternative to weekly dinner cooking or a great idea for a few nights per week.
In a Cooking Rut
Sometimes we cook with the seasons. We tend to roast in the winter and grill in the summer. But, if you’re finding yourself in a rut, changing up your veggies and proteins will help, but so will chang
But Its Just 1 Glass…
If you’re a social drinker, it can be tough to be out with friends or at a dinner party and not enjoy a glass of wine or your favorite cocktail. Even with all of the sugar-free mixers out there, you m
A New Focus
Stage 1 can take a lot of focus even though it’s relatively simple once you have the pattern down. Stages 2 and 3 take a little more planning and concentration.A client once remarked to me, “I don’t k
Alfresco
What is Alfresco? The definition is “taking place or located in the open air: outdoor, outdoors, an alfresco lunch, an alfresco café, dining alfresco.”
Escaping “Food Pushers” Traps
This time of year gets busy with back to school functions, commitments, sports, tail gaiting, and Pumpkin Spice everything! Planning is crucial to stay on plan and continue to make progress toward you
Get Spicy!
Herbs and spices do more than add flavor to food. They let you cut down on some less-healthy ingredients such as table salt, added sugars, and saturated fat, and some have inherent health benefits! In
Free: Too Good to Be True?
On the ShiftSetGo program, we suggest that clients do not use any more than four sugar-free or carb-free servings a day. We call these “extras.” You can find all of the approved extras at ShiftSetGo.c
While You Weren’t Sleeping
We’ve all heard it, “sleep more, weigh less”. While you weren’t sleeping, your body cooked up a perfect recipe for weight gain. Here are five symptoms of getting too little sleep:
Detoxification
Your body has it’s own built-in systems to take care of itself! When it comes to detoxification, the liver is our best friend. This organ works to remove toxins by taking dangerous substances and conv
Getting Personal
Yes, this week we’re getting personal about poop. Constipation can be a very frustrating setback in seeing the scale go down. There are many reasons for constipation, and fortunately we have many opti
Don’t Fuel up Where Your Car Does
It’s that time of the year when you are carpooling kids to and from activities, running to meetings, and always in the car!
Be a Master of Habit Change!
Why do we “do what we do?” Sometimes that’s an easy one to figure out, and sometimes we are stumped at our behavior! If you’re on the program, physical cravings for sweets and carbs should be minimal,
Loose Skin
If you’ve been on plan for a while now and have lost about 20+ pounds, you’ve probably enjoyed your clothes becoming looser, but you might not appreciate that your skin is looser as well. Because the
Healthy Skin
It’s so exciting to transform, look in the mirror, and see yourself change for the better! It motivates you to keep going and do more positive things for yourself to bring out your very best. Through
To the Finish Line!
You’re almost there; the end of the year is in sight!
Maintenance Prep
Sticking to Stage 1 was tough at the beginning. It’s hard to restrict yourself while family and friends are not, but you did it! You followed the plan and are achieving your objective. We want to comm
Major Life Events
Sometimes, life throws us a curveball. A family member may have a health crisis, the family pet passes, or we lose our job. Major events can change us, shift our perspective, and shake up our world fo
Holidays
12 topics‘Tis the Season to Stay on Track
For weeks, you have tracked your food to improve your health and alter the shape of your body. More than a “diet” or a fad, you’ve created real lifestyle changes and built the confidence that you can
Cinco de Mayo Edition!
Ingredients: 1 ½ Tbsp chili powder 2 Tbsp cumin 1 ½ Tbsp paprika 1 ½ Tbsp onion powder 1 Tbsp garlic powder ⅛-½ tsp cayenne, to taste
Easter Edition
Ingredients: Make hard-boiled eggs as usual, but substitute Walden Farms Mayo or Honey Mustard Dressing in place of regular. You can add chopped pickles and/or regular mustard, and salt and pepper to
Fourth of July Edition
Not only are we celebrating the independence of our nation, but we also need to celebrate the new independence you now have from the “old” you. You can enjoy the 4th of July on ShiftSetGo! You can now
Halloween Edition
Do you get tempted by Halloween treats? Taking the kids trick or treating? Let this be your guide to staying on track through the frightening amounts of sweets around! Have a plan. If you know that Al
Labor Day Edition!
Burger fixing ideas: WF Ketchup WF BBQ Sauce WF Mayo Hot Sauce Mustard Pickles Tomatoes Raw onions
Memorial Day Edition!
Are you going camping or headed to a BBQ this weekend? YES, you can stay 100% on plan this weekend and still enjoy yourself!
New Year’s Eve Edition
The year is coming to an end. What did you think of it? Take this time to have some internal reflection on your goals and accomplishments. Did you achieve your goals? Did you even make goals? Compare
Saint Patrick’s Day Edition
Ingredients: 1 ShiftSetGo Vanilla Ready to Go 1 C Spinach 1 C Ice
Tips to Help Keep You on Track!
Happy Thanksgiving! Being prepared with your foods is the key to success during the holidays. Going to Thanksgiving dinner? Plan out what you will eat ahead of time so that you are not tempted to devi
The Big Game!
No one wants to be a spoilsport about the Super Bowl, but bad choices can add up if you’re mindlessly munching while watching the game. Don’t throw all of your hard work away by pigging out on bad-for
Valentine’s Day Edition
Valentine’s Day is all about chocolate, right?
Ready to start your journey?
Every transformation starts with a single step. Book your free consultation today and let us help you reach your goals.