LOSE WEIGHT
GAIN HEALTH
AGE LESS
LOOK & FEEL
YOUR BEST!
MAR
RESULTS
ACTION
MINDSET
TRANSFORMATIVE
COACHING
FREE YOURSELF
FROM DIETING !
90 Days To your healthiest
body & mind
✓INDIVIDUAL
✓group
✓corporate
✓self-guided
coaching programS
We call it undieting, but
you can call it something else!
Mar
WHAT'S UNDIETING
UNDIETING is a process that starts with developing a healthy mindset. A healthy mindset, as opposed to a diet mindset, is what will set you up for failure or a success. It is the foundation of your transformation at the end of which you will not only lose weight and keep it off, but you will also become the healthiest possible version of yourself. The transformation will happen on both the inside and the outside. Depending on where your mindset is at present, this process might not happen overnight. It might need to start with self-awareness of your own body, overcoming limiting beliefs about weight loss, and often times your ego that does not want you to be wrong. After all, some of you have been dieting and doing it wrong for decades. You're going to have to admit it to yourself, which will take courage. Finally, transformation will take the right knowledge that will help you see food as much more than calories and macros, and as something that builds, renews, regenerates our body's cells, tissue, organs. You will need to gain fresh perspective and how it impacts not only our waist, but our health and well-being on many different levels, such as hormones, metabolism, nervous or digestive system. This perspective will help you understand how food can either feed diseases or nourish us and help us live healthier longer, and yes slimmer! It might take a certain growth mindset to embrace the new way of approaching nutrition. Changing habits and replacing the old and unhealthy ones with new and healthy ones will follow this TRANSFORMATIVE EXPERIENCE. You will never want to diet again!
UNDIET ?
We are living in the culture of eating disorders & valueing weight loss over health. The one that benefits from this mindset is the multi-million dollar weight loss industry that unfortunately profits off our poor body image and obsessive behaviors. In spite of diets having an incredibly high long term failure rate of over 95 %, the initial misleading weight loss is enough to lure us in especially when we feel bad about ourselves and are most likely to make emotional decisions. Motivated by those feelings and often marketing promises, most people will reach out for that quick fix and a diet or another magic bullet for a quick start to their weight loss. This new diet program or another quick tool might initially help them shed a few pounds even if it is not fat loss, but water loss or muscle loss. Still, as long as the pounds are coming off, people are often happy and think on the right path until the body starts to rebel against restrictions, which is just a matter of time till it does. This is when a hormonal and metabolic fight usually starts. Body wants to hold on to each and every calorie and our hunger hormones kick in and preservation mode get switched on Nutrients deficiencies start showing up as cravings or even health issues. In addition to the physiological tortures, the psychological ones come up. When negative emotions kick in, many will often try to self soothe with food. It is the time when self-esteem takes an even deeper nose dive and we go from restrictions to binges until another cycle of yo-yo dieting starts that forces us to eat in extreme ways. Overweight or not, many people go on like this for years or even decades. They have a bad relationship with food. Another diet will only make it worse. UNDIETING is meant to help create healthy relationship with food , so you stop self-sabotage or emotional eating.
Who might want to
UNDIET?
✓ someone who yo-yo diets and wants to break the cycle!
✓ someone who is tired of restrictive diets, such as low
cal or even keto that don't live up to especially long
term expectations!
✓ someone who would love to take pleasure in eating
tasty nourishing foods without guilt!
✓ someone who finally wants a lifetime solution, rather
than a short-term fix!
✓ someone who would like to improve their relationship
with food & maybe themselves!
✓ someone who is using weight loss medications, but
wants to incorporate lifestyle interventions!
✓ someone who might not be overweight, but wants
a heathier way to go about their wellness and weight
maintenance!
✓ Someone who want to live healthier longer as well as
. age, look and feel better!
✓ Someone who wants to take preventative care in their
hands instead of waiting for expensive prescriptions
medical bills for chronic illnesses that are mostly
a result of an unhealthy lifestyle nutrition is the
biggest part of.
mAR
TRANSFORMATIVE PROGRAM
1. On SETTING GOALS
2. DIET VS HEATHY MINDSET
3. HOW to eat MINDFULLY
4. BEAT EMOTIONAL EATING
5. How to STOP SELF-SABOTAGE
6. HUNGER & CRAVINGS EXPLAINED
7. HORMONES / METABOLISM / menopause
8. The importance of our gut health
9. Healthy NUTRITION EXPlAINED
10. EAT HEALTHY & TASTEFULLY FOR LIFE
11. SET YOUR KITCHEN UP FOR SUCCESS
12. HEALTHY MEALS
BONUS! LEARN HOW TO BECOME YOUR OWN PERSONAL TRAINER
Are you ready for...
THE ULTIMATE
TRANSFORMATIVE
WEIGHT LOSS & WELLNESS
COACHING EXPERIENCE?
WEIGHT LOSS IS
ABOUT BEING
NOT READY YET?
hungry
Exhausted
Overwhelmed
OR THAT
WELLNESS IS
ABOUT bEING
OBSESSED with
diets, exercise, scale
Malnourished
addicted to exercise
This program will
transform you!
BY THE END OF THE PROGRAM, YOU WILL ..
HERE IS HOW I UNDIETED MYSELF
I call it undieting!
at 46
Before I do that, just a quick introduction, so you know that I am not trying to be a Sports Illustrated model nor a famous influencer. Taking pictures of myself is not my thing either, but I need to prove a point. So there it is, a 46-year-old mother of two who doesn’t count calories or macros and doesn’t diet,and spends not more than 2 hours a week working out, which includes one or two workouts a week at the gym or a yoga class and 5-min long high intensity bodyweight training in between. I weigh myself maybe once every few months and the scale always shows the same number. My biomarkers or what I call internal fitness are also great and without any pharmacological interventions. Truth is, ever since I decided to UNdiet, everything has gotten better and with much less effort. Health, wellness and weight loss are not about dieting and exercising a lot!
I am Mar, the founder of MAR Integrative Wellness, LLC as well as the head coach. I am an educator, former university instructor, fitness trainer, certified integrative health practitioner as well as holistic wellness, mindset and anti-aging coach. I help people UNDIET to lose weight, gain health, optimize their wellness as well as age less and look and feel their best. When you UNDIET, all of the above will improve! It happened to me, to others I have coached, and it will happen to you IF you give it a try! Giving UNDIETing a go will be the hardest, but once you try, you will realize something I did a decade ago, and that weight loss is truly about something different than diets. This will be a turning point in your journey that will set you up for a huge wellness and weight loss success! Since you are already here and visiting this site, you are one step closer!
So how did this UNDIETING start? I hope I will not disappoint you if I tell you that I do not have a big story to tell you and how I have lost, for example, 100 pounds. In fact, I weigh the same I have pretty much weighed my entire life and a 120 pounds! The picture above is how I look now and the picture below is what I looked like 15 years ago. Other than my hair color, on the outside, I look the same. If anything, I might even have more muscle mass now than then even though I exercise much less and am 15 years older! That being said, in spite of looking the same, I have completely transformed the way I go about my wellness.
My undieting journey started when I was in the midst of preparing myself for a bikini competition to challenge myself for my 35th birthday. I then learned I was to become a mom at what was considered an advanced age. This event prompted me to change the way I go about my own wellness and stop dieting and what I now know was overexercising. I switched the focus from me onto my then unborn child, who is now 10. Little did I know that by doing what was best for my child would also benefit me!
When pregnant, I stopped counting calories and macros but started focusing on nutrient dense foods instead. The more vitamins and minerals something had, the better! Healthy fats, I used to be so afraid of, also became my friend! I knew they were so good for the development of my daughter’s brain. I started eating things I would have never put in my mouth before and focused on creating a healthy body with healthy foods without any concern about calories. I thought I would get fat. To my surprise, I not only didn't gain weight other than 29 pounds that came off right after my daughter was born, but I also didn't have any cravings and I was never hungry while eating everything my body desired. I repeated the same with my second pregnancy. I had the same experience. Surprised by how good I felt during both times pregnant with my new UNdiet approach, I decided to continue the same and after I was done with having kids.
I was quite perplexed by the fact that in spite of not counting calories and even macros but focusing on healthy nutrition and listening to my body, I never gained a pound. I started noticing that my skin looked better and my body felt great. My energy level allowed me to work full time and be a mom to two very young children that needed a lot of my attention before and after work. I have also realized that even my mental and emotional health were getting better and so were my biomarkers. I was no longer anemic. My blood sugar was lower and pretty much everything else started improving without having have to think about food like I used to. This is when I started digging deeper into the realm of food as medicine. With my personal experience first, and then knowledge from textbooks, certifications in integrative health, I decided to start helping people I now know that with this knowledge I could have helped more when I worked as a fitness trainer.
In fact, in addition to the new outlook on diets and nutrition, I also realized that people either don't exercise enough or overexecise. Neither is good for us! The answer is somewhere in the middle. Exercising too much can be just as bad as not exercising! Fitness does not mean wellness! It is only one piece of a pie. Thanks to my children that left me with not more than 5 minutes a day for exercise, I have realized that just because someone has a 6 pack and looks great on the outside, or can do 100 pushups, does not mean they are healthy in both their body and mind. Fitness and wellness often do NOT go hand in hand. I used to live up to the highest standards of my own grueling fitness programs I used to run when I was a part of the often not so healthy fitness world. My preoccupied with exercise was not the healthiest. Oftentimes, less is more!
Truth is that I was fit, but I do not think I was well. My obsessive relationship with food and exercise was not healthy even though I did not have any serious eating disorders. My exercise regimen took so much time and energy! Who has time for that!? And seriously, unless you are a professional athlete, what’s the point? I feel like my relationship with myself was also not the healthiest which caused me to make some unhealthy choices in other aspects of my life. Now, that I have transformed the way I go about my wellness, I realize how it is all interconnected.
So there goes my story in a nutshell! I know it's not the most exhilarating transformation on the outside, but lots has happened on the inside. There were strategies I used to UNdiet that are a part of the program. The same but improved with more knowledge approach I first applied to my own self, I now apply to help others.
My mission is to not only do what I call ‘undiet’, but also empower, especially women, like I empowered myself and through transformative integrative wellness. The relationships we have with food is very important. It's the longest relationship we will ever have and it will impact not only your weight, but also your health, wellness and how you age and feel. It will impact our confidence !
If you are sick of dieting, and want to try something different that will help you change the trajectory of not only how long, but how you live, age, feel, and how much you weigh, I am really excited to hear from you!
If you are someone who has, like I used to, been obsessing about their weight, number on the scale, constantly working out to keep the weigh off, this program will help you develop a healthier relationship with food and exercise. I promise!
If you are someone who has lost weight thanks to pharmacological interventions but understands that it is not an answer to a long-term success and would like to start addressing the lifestyle, this program will definitely help! Of course under supervision of your provider, too!
If you are ready to start your transformation or if you have questions, I can’t wait to hear from you and hear your story. I hope you enjoyed hearing mine.
Yours in Health, Wellness, Weight Loss and Women Empowerment!
Mar
READY TO UNDIET & BE
THE HEALTHIEST VERSION OF YOURSELF?
Then I invite you to join me in this life-changing program.
ULTIMATE TRANSFORMATIVE EXPERIENCE!
Let's talk about whether this program is a good fit for you!
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