The Power of Change

Do you wish you could change something about your life right now?

I'm here to argue that change can happen in an instant.

I know this goes against popular thought. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed. 

How many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold. 

Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair of pants that you wish you could fit into? 

What is keeping you from making a positive change in your life? 

According to professional speaker and author, Anthony Robbins, it's the getting ready to change that takes time. In the end there's a single instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change. 

Belief #1: Something must change. 

Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound nice, or is living another day in your current body unbearable? In order to make a lasting change you must be convinced that the time has come. 

Belief #2: I must change it. 

It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to need this change enough to make it your personal mission—no one else will do it for you. 

Belief #3: I can change it. 

Don't let past failures get in your way. The truth is that you do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life. 

Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you'll always revert back to what's comfortable. The solution? 

Change what you're comfortable with. 

You've probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want. 

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise. 

It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise. 

You are capable of making a big change in your life. Start by calling or emailing me for your no obligation fitness consultation. 

Remember, change can happen in an instant. 

Easy Teriyaki Salmon

Easy Teriyaki Salmon

Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of brown rice and steamed veggies. 
Servings: 4 

Here's what you need:

• 1 Tablespoon sesame oil
• 1/4 cup lemon juice
• 1/4 cup soy sauce
• 1 teaspoon ground mustard
• 1 teaspoon ground ginger
• 1/4 teaspoon garlic powder
• 4 (6oz) salmon steaks

1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
2. Set aside 1/2 cup of marinade and refrigerate.
3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein. 

What is Micronized Natural Progesterone USP?

What is Micronized Natural Progesterone USP? 

Micron is a unit of measure which is equal to 1/250,000 micronized, it has been broken down into tiny particles. Not all progesterone is micronized. If it is, it will say so on the labeling. If it is not stated that it is micronized on the label, chances are it is not, and if the progesterone you are using is not micronized, you may want to consider switching to one that is. Higher grade bioidentical progesterone is usually micronized and will state clearly so on the label. Additionally, micronized natural progesterone, as opposed to non-micronized, is optimal for transdermal (through the skin) delivery.
USP is an acronym for the United States Pharmacopeia, a non-governmental organization recognized and used by over 130 countries, which sets public standards for prescription and over-the-counter medications and healthcare products, manufactured and/or sold in the United States. The USP sets standards for purity, quality, strength, and consistency.
If progesterone is said to be USP grade that means it has met the standards of the USP for quality. The USP is not regulated by the FDA. However, all products given USP approval have been subjected to a rigorous set of quality standards.

We are also very proud of what we don’t have in our Progesterone Creams as well!

Check out our blog HERE

Get your Progesterone Cream HERE: https://www.amazon.com/gp/product/B01GP0N4YM


Check out our website to learn how FemBasis Natural Progesterone Cream can give you your life back.  www.naturalibra.com

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See what Wild Yam Extract has to do with Natural Progesterone Cream:
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http://www.dailymotion.com/video/x50g50y

We have a lot of cool videos on Youtube and Dailymotion.  Click on the links to be directed to our pages.

Tips to Keep You Fit on Vacation

With the Holidays approaching, it may be time for a vacation


Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline. 

So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter. 

Vacation Tip #1: Make a Decision 

Before you leave home, make the decision that you will NOT gain weight while on your trip. 

This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked. Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Einstein, Napoleon and Andrew Carnegie. 

Visualize what it would be like to return home fitter than when you left. Take a moment to let yourself feel the excitement that you'd experience. 

Remember what accomplishing your goal feels like - this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you'll face. 

Vacation Tip #2: Get Moving 

It's easy to spend vacation days sprawled out by the pool, but the inactivity will quickly add up to extra pounds. 

Choose to be active and you'll burn calories all day long while indulging in fewer unnecessary snacks. The following ideas will get you moving:

• Go on a brisk walk each day of your trip. You'll see new sights while burning off excess calories.
• Always take the stairs rather than the elevator. Talk about bonus calorie burning!
• Go on a jog in the mornings before your daily activities, or jog in the evening after the day winds down.
• If your hotel has a pool, swim a few laps each day. Swimming is a fun way to get in a full body workout.
• If your trip takes you to a place of natural beauty then go on a hike. Even while hiking at a slow or moderate pace you'll burn plenty of calories.
• Play some sports - beach volleyball, a game of hoops, Frisbee, or bike riding are all great ways to have fun while keeping fit.

Vacation Tip #3: Indulge with Portion Control

You have no choice but to eat out while on vacation. Whether you're enjoying 5 star restaurants or fast food diners, you'll be met with the same problem: huge portions. 

While it is tempting to simply eat it all - you are on vacation after all - this will quickly lead to extra pounds. Use the following tips to keep your portions under control:

• When you order your meal ask for a to-go box. Take half of your meal and place it into the box before you even begin to eat. This will force you to eat a healthy portion.
• If you would rather not carry around a to-go box, ask that your entrée be made into a smaller portion. If it is dinnertime don't be afraid to ask for the lunch-sized portion.
• Pay more, and eat less. Take quality of food over quantity.
• Eat meals. Cut out snacking, stick with structured meals.
• Eat slowly, and eat foods that have been prepared slowly - that means no fast food.

Vacation Tip #4: Eat Natural Sweets

One of your biggest enemies when it comes to vacation weight gain is...sugar. 

The average modern person consumes 46 teaspoons of sugar every day. The average person on vacation consumes even more than that.

Even though sugary calories taste great, the sweet pleasure comes at a high price. Here's what I mean:

• Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you overeat.
• Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth!
• Sugar weakens your bones -making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
• Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).

So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of juicy fruit.

Vacation Tip #5: Don't Eat Fried Foods

While fast food restaurants are definitely convenient, with their low prices and quick service, it's really not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: don't eat fried foods. While this is always a good plan to follow, it is even more important to abide by while traveling. 

A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry - so you can see that consuming fried foods will drastically increase your caloric intake. 

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat. 

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat. 

Other disasters that fried foods increase your risk for include:

• Heart Disease
• Diabetes
• Clogged Arteries
• High Blood Pressure
• Obesity
• Acne

If I still haven't convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are not fun...especially while on vacation. Need I say more? 

Vacation Tip #6: Do this Hotel Room Workout 

If your hotel doesn't have a gym, or if you'd simply prefer the privacy of your room, do this hotel room workout:

• Body Weight Squats: Stand with your feet shoulder width apart. Lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you straighten your legs and return to the starting position. Complete 12-15 repetitions.
• Do Jumping Jacks, High knees, or jog in place for 30 seconds.
• Body Weight Lunges: Stand with your feet shoulder width apart. Exhale as you lunge forward with your right leg. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
• Do Jumping Jacks, High knees, or jog in place for 30 seconds.
• Push Ups: Get into the push up position (depending on your fitness level choose to go off your knees, push off of the wall, or assume the traditional position). Inhale as you lower your chest down. Exhale as you return to the starting position. Complete 12-15 repetitions.
• Do Jumping Jacks, High knees, or jog in place for 30 seconds.
• V-Ups: Sit on the edge of a chair or bed and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
• Do Jumping Jacks, High knees, or jog in place for 30 seconds.

Well, now you have 6 tips that will keep away the unwanted vacation pounds. You may even end up losing a pound or two while away.

But let's be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds. 

You may feel that the secret to achieving weight loss is just that - a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.

In my experience the people who are unable to lose weight aren't failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort - but on the wrong things. A fad diet. The latest exercise gizmo. An ineffective routine at the gym. 

It's not that you aren't willing to put in the effort - you're just doing the wrong thing.

Think about this for a moment...What if this was the summer that you took control of your body? The summer that you threw your fat clothes away...the summer that you were proud to put on a bathing suit...the summer that your doctor congratulated you on your improved health...the summer that your family and friends - and that special someone - showered you with compliments. 

It's possible. Even more possible than you think.

The thing is that you need to direct your effort in an effective way. 

This is where I come in. 

You see, for me weight loss isn't a mystery. It's my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in. 

However, I can't promise that it will be easy. You'll work hard, you'll sweat and you'll even feel sore. And before you know it you will be telling everyone you know about the amazing results you've achieved.

So as you plan your next vacation, why don't you also give yourself the gift that you really want - a new body. A tighter body. A stronger body. A healthier body.

What Does Wild Yam Extract and Natural Progesterone Cream Have in Common?

Ok what does Wild Yam Extract have to do with Natural Progesterone Cream in Arizona?

That is a great question.  (I know I wrote it)

Keep reading, and visit our site to learn how important Wild Yam Extract is to FemBasis Natural Progesterone Cream.

Please let us in on the secret...  Why is Wild Yam Extract so important when it comes to Natural Progesterone Cream?

The Mexican Wild Yam has so many beneficial natural compounds that include phytoestrogens and has been used for many years to treat a variety of female medical conditions and issues. Wild yam bioidentical progesterone is progesterone which has been derived from a compound found in Mexican wild yams called diosgenin. For example, diosgenin, one of the many phytogenins found in wild yam, has a striking resemblance to your own progesterone. A simple lab processing technology produces natural progesterone from diosgenin that exactly matches (bio-identical) the natural progesterone produced by your body.  That is pretty good right?  Yes it is very good.
Wild yam derived natural Progesterone should not be confused with wild yam creams which are sold with the claims that your body is able to naturally produce progesterone if you use it. According to Dr. Andrew Weil, “Diosgenin itself has no hormonal activity and can’t be converted in the human body into anything that does.”  Which is pretty bad right?  Yup!

Not only are we extremely excited about our Natural Progesterone Creams, we are also super proud of what we do not have in our Progesterone Creams
Our blog is chalked full of information to combat menopause and take control of your life.  We also have fitness tips and healthy recipes that you will love.  Check out this post that explains what Progesterone Cream does in your body: Click HERE

Get your Progesterone Cream HERE:


Check out our website to learn how FemBasis Natural Progesterone Cream can give you your life back.  www.naturalibra.com  

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'Natural Progesterone' What's Next?

Ok, so our previous post about Natural Progesterone discussed what makes it 'Natural'.

Folks have been reaching out to me wanting to know about Wild Yam Extract and how it plays into FemBasis Progesterone Cream.  Don't worry, that is our next quick topic that we will be discussing.  Naturalibra should have the post up by tomorrow afternoon.

Thank you for all of the emails.  Please keep them coming.  We will reply to them in the order we receive them.

Please share our page with anyone that could benefit from Natural Progesterone Cream

7 Reasons Why You Can't Lose Weight

7 Reasons Why You Can't Lose Weight


There are few things more frustrating than not being able to lose weight. 

You want to be slimmer and to tone your body, but your weight won't budge. 

Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey. 

Blocker #1: Your Mind 

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

• Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.
• Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
• You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
• Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.

Blocker #2: Your Fear 

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage. 

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

• Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.
• Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
• Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.

Blocker #3: Your Excuses 

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.

• Don't skip out on your responsibilities with excuses, instead expect more from yourself.
• Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.
• Remember that you can only have two things in life: excuses or results. Which do you want?

Blocker #4: Your Commitment 

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

• The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved.
• Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
• If you don't give up, then you'll never fail.

Blocker #5: Your Diet 

If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

• Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
• Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
• Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

• Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
• Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
• Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Blocker #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

• Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
• I am passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes.
• When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.