Lets get Active … It’s simple!

Avoiding the gym?  Well with our lives so busy its not always easy or convenient to pop out to the gym.
To do these easy exercises all you need is a wall and a mat and you can easily do them at your leisure in the comfort of your own home.

Try these:

  • Knee Press: (tones butt, fronts and backs of thighs)
    Lie on back, butt against wall, knees bent, and feet planted 3 to 4 feet up wall. Peel lower and mid back off floor and cross left ankle over right knee. Squeeze butt and front of thigh to press left knee toward wall. Do 20 pulses, then lower body and repeat on opposite side.

    As you press knee, engage abs to lift and lower hips a couple of inches with each rep.

    Do the move with feet and back on floor

  • Toe Reaches: (tones abs)
    Return to Windshield Wipers starting position, hands on belly. Keeping abs tight and chin tucked slightly toward chest, lift head, shoulders, and upper back, reaching right hand toward left foot. Lower and repeat reaching left hand to right foot. Continue to alternate until you’ve completed all reps.
    Stack feet, left heel against right toes. Reach right hand to left side of feet, then left hand to right side. Do the full number of reps on each side.
    Lift only head and shoulders off floor as you reach toward knees.
  • Wall Bridge: (tones back, butt)
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    Lie on back with butt against wall, arms at sides, knees bent, and feet planted 3 to 4 feet up wall. Exhale and peel lower and mid back off floor, keeping shoulder blades down, so body forms a nearly straight line from chest to knees. Hold for a deep inhale, then exhale and slowly roll back down.
    … Cross right ankle over left knee so only left foot is on wall, then roll up, pause, and lower. Do the full number of reps, then switch feet.
    Don’t use the wall. Keep feet flat on floor as you lift into a bridge; pause and slowly lower.
  • Wall Scissor: (tones butt, backs of thighs)
    From Toe Reaches start position, bend knees to plant feet on wall. Peel back off floor, keeping shoulder blades down, and step feet up wall so body forms a diagonal line from feet to chest. Bend elbows and support lower back with hands; keep shoulder blades, upper arms, and head on floor. Lower left leg toward… head as far as you can, keeping both legs straight and abs tight. Return to wall and lower right leg. Continue to alternate until you’ve completed all reps.
    As you lower leg, pause and pulse 2 or 3 times, moving it up and down an inch or two, before returning it back to wall. Repeat with opposite leg.
    Scoot body 3 to 6 inches away from wall so wall supports more weight.
  • Windshield Wipers: (tones inner and outer thighs)
    From Wall Bridge starting position, extend legs straight up against wall so body forms an L. Inhale and slowly lower left leg down wall like a clock arm toward 9 o’clock; exhale and return to start. Repeat with right leg, sweeping toward 3 o’clock. Continue to alternate legs until you’ve completed all reps.
    Wrap an exercise band around left foot and hold both ends beside opposite hip for added resistance as you sweep left foot down wall. Do all reps, then switch legs and repeat.
    Move 3 to 6 inches away from wall so torso and legs form a wider angle.

Exercise on its own will not benefit you like it will if you do a well balanced eating plan, like the TLC-Program.
For a FREE ASSESSMENT go to our website:


TLC-Bytes … With TLC food is FUN!

With TLC Food is Fun!

Tired of boring diets with tasteless and unappetising meals?
With TLC you will have 100′s of recipes to choose from making meals exciting and enjoyable.

For a taste of what you could experience:


Grilled Cheese & Tomato on
TLC-Soy & Linseed Loaf

Avocado Shrimp Salad

Sesame Chicken with Asparagus and Fresh Greens

Cold Peach and Strawberry Soup

Plus … add further snacks and fruits based on your own individual food plan.

Join now and with your TLC-Program you will have access to 100′s of delicious TLC-Recipes in the TLC-Well-Log.

For more information fill in our online enquiry form on our website:


Are you SABOTAGING your fatloss efforts with ‘Healthy” eating?

“But I have been eating such healthy food, why am I not losing weight?!””

Think you are eating ‘healthy’ but you are not losing weight?

Remember that eating for certain nutritional goals and weight-loss does not always go hand in hand. If you are trying to correct your metabolism and lose weight, it is important to consider hidden sugars and carbohydrates in foods that are generally considered healthy.

It seems contradictory, but a meal may be considered very healthy in terms of nutrients, anti-oxidants and other ‘good’ ingredients but may still be high in sugar (honey) or high in starch (sweet potato) and sabotage your fatloss attempts.

So you need to understand the benefits vs the other impacts of food you may choose to eat.

Here are hidden sugars and starches in some common foods:

Sweet potato:

The latest ‘health fad’ is to have sweet potato fries as a ‘healthy alternative’ to ‘normal’ white potato. Unfortunately, sweet potatoes contain almost double the amount of starch and carbohydrate than a normal white potato.

And LOTS of extra sugar in:


17g of sugar in a tbsp. of honey, so not a good fatloss alternative to sugar in your tea!

Yoghurt with fruit:

contains a whopping 19 grams of sugar per cup-rather add your own sliced fruit from your allowance to plain yoghurt.

Canned soup:

up to 15g sugar in 1.5 cup, and added sodium

Salad dressing:

Up to 4 gram per tablespoon- and low fat varieties often contain even more! Rather make your own with olive oil, apple cider vinegar and lemon juice.

Tomato Sauce:

Up to 12 grams in half a cup

Granola Bars:

Up to 9g per bar

Dried Fruit:

Up to 29 g per handful

Orange Juice:

Up to 9 g in a glass

If your goal is to lose weight and be healthy, it is important to follow a Program that considers all these hidden obstacles to your fatloss. The TL©-Program triggers rapid weightloss with healthy foods that create the optimum fatloss environment in your endocrine system.

For more information go to


Why buy organic?

Educated consumers throughout the world are working together to raise interest in the organic food industry. From local produce markets to large grocery chains, stores are beginning to offer a wider range of organic products. No longer are organics limited to fruits and vegetables—consumers can now buy organic dairy products, shampoo, cosmetics, clothing, and even dog food. But, why bother ?

There are actually many reasons to make the effort:

  • Organic products are better for you. The research on whether consuming organic food is healthier for people remains inconclusive. However, the USDA’s own tests show that most non-organic produce contain residual pesticides even after washing. The long term effects of consuming these pesticides has not been sufficiently studied, but they can’t be good for you.When something is “certified organic,” it means that no insecticides, herbicides, fumigants, fungicides, or miticides have been used to treat the plants. Many of the chemicals used to kill insects, weeds and fungus have been found to be carcinogens (cancer-causing). The next time you buy a commercial tomato or apply your favorite lipstick, ask yourself: is it worth the risk?
  • Organic produce is held to a higher standard. Organic foods are more closely regulated by federal and local governments. A three-year land transition period to ensure that the soil is chemical-free is required before any crop harvested from that land can be certified organic.
  • Buying organic is better for communities. Buying local, organic products keeps local farmers in business and small communities alive.
  • Organic farming protects farmers. Did you know that farmers are six times more at risk for cancer than in any other job?
  • Buying organic protects water quality. The Environmental Protection Agency (EPA) says that agriculture is responsible for 70% of the pollution to the country’s rivers and streams caused by chemicals and animal waste runoff. In fact, the EPA estimates that pesticides—some of them carcinogens—contaminate the groundwater in 38 states. This means that pesticides are polluting the primary source of drinking water for more than half the United States’ population.
  • Organic farming is better for the soil. Organic farmers rotate crops to ensure that soil doesn’t leech or erode. Land that is used by commercial farmers generally experiences a significant greater rate of erosion than that of organic farmers, who use terrace-building and other conservation practices to protect the soil.
  • Organic farming uses less energy. Traditional farming uses more fuel than any other industry—a whopping 12 percent of the country’s total energy supply. Many organic farmers weed and till by hand and sell products locally, using less gasoline to harvest and transport crops.
  • Organic food doesn’t have hidden costs. Although you may complain that organic food is more expensive, in reality, it’s really not. Conventional food covers all kinds of hidden costs that are paid by taxpayers, like pesticide regulation and testing, hazardous waste disposal and clean-up, and environmental damage. Buy organic and lower your taxes!
  • Organic food tastes better. More nutrients means better flavor.

Here is a list of produce with the highest level of pesticide contamination; start to make healthy choices by going organic with these products:

  • Nectarines – 97.3% of nectarines sampled were found to contain pesticides.
  • Celery – 94.5% of celery sampled were found to contain pesticides.
  • Pears – 94.4% of pears sampled were found to contain pesticides.
  • Peaches – 93.7% of peaches sampled were found to contain pesticides.
  • Apples – 91% of apples sampled were found to contain pesticides.
  • Cherries – 91% of cherries sampled were found to contain pesticides.
  • Strawberries – 90% of strawberries sampled were found to contain pesticides.
  • Imported Grapes – 86% of imported grapes (i.e. Chile) sampled were found to contain pesticides.
  • Spinach – 83.4% of spinach sampled were found to contain pesticides.
  • Potatoes – 79.3% of potatoes sampled were found to contain pesticides.
  • Bell Peppers – 68% of bell peppers sampled were found to contain pesticides.
  • Red Raspberries – 59% of red raspberries sampled were found to contain pesticides.

Need some guidance on leading a healthy lifestyle?
Go to our website:


TLC-Bytes … Why should I take supplements?

Why should I take supplements?

Dietary supplements can perform three distinctly different functions:

  • First, they can simply fill in any deficiency of nutrients missing from any diet or lifestyle to help meet the Nutritional roles in the body.
  • Next, they could enhance body performance and increase immunity barriers, possibly decreasing risks even against some hereditary linked family conditions.
  • And last, they could function on a therapeutic level to control, modify, or suppress body processes and functions during a disease state or crisis and recovery.

Order your TLC-Supplements now to meet all your nutritional needs!

All TLC and other products available at selected TLC-Clinics or order Online at

Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.


Horror!! The season of camouflage is almost over!!!

Sadly, yes, we have to face facts! For this past winter we have wallowed in the protection offered by all-concealing winter jackets, scarves and jerseys. We have enjoyed the warm puddings and rich broths with thick crusty slices of bread dripping butter- ignoring the slow creep of the bulge on our hips. Alas, it could not last!

Spring is almost here! And then…summer! And strappy tops and shorts … muffin tops and strained zippers!  Eek!. . What to do!!!  Avoid reality, become housebound, or sweat in jackets not meant for summer weather? Or grab the bull by the horns (or in this case- face the chubby truth!) and start taking positive action now!

But how can you get motivated? It is so hard to shake of the bad habits of winter!

Take a picture of yourself at your current worst- double chin, muffin top, and unwanted bulges on full display! Decide if this is what you are happy with? If you are honestly okay with the extra weight and the resulting health risks of diabetes, high blood pressure and stroke, then you will not want to act.

If you do feel you can do better, feel better and improve your health, there are a few options to consider…

Physical exercise is always a good idea, but the benefit is more likely to be general toning and it is good for bone density and blood circulation. Not really a quick-fix for the months of excess!!

Next option … pills and potions that promise miracles.  Mmm… hopefully we all know better by now. There is plenty of evidence of immediate and long terms risks with all these so called natural and harmless diet pills and potions. So unless you are looking to do long term damage to your body for the sake of one (maybe) slimmer summer… not a wise choice.

Now let’s see… is there anything tried and tested… proven after over 25 years of use all over the world, widely recommended by doctors, proven to make you not just slimmer, but healthier and with very quick results..a pipe dream perhaps?

No, have you not heard??  TLC IS ALL THAT!  Imagine this… ordinary food in the right quantities and combinations can have a dramatic impact on your body in a very short time!  In a nutshell.. TLC!

If you decide that now is the time to take action, take the first step! Call TLC at 0861 000 852 and a dedicated TLC-Coach will help you achieve a slimmer healthier you by summer!!

View our website:



Boosting the metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several factors. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can’t control your age, gender, or genetics, there are other ways to get a boost.

Follow the Correct Diet
The TLC-program creates the correct balance in the body to boost metabolism and trigger rapid and long-term fatloss

Build Muscle
Our bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.

Plan to Work out
Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk. Start slowly and gradually build up if you are not active already.

Fuel Up with Water
The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack.

Sinless Snacking
Eating more often can help the metabolism. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time. Use the TLC-allowance of Fruits and crackers for your in-between snacks.

Spice Up Your Meals
Spicy foods contain chemical compounds that can kick the metabolism into a higher gear. Eating a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is likely temporary, but if you eat spicy foods often, the benefits may add up. Use the TLC-approved herbs and pure spices to spice up your meals.

Power Up with Protein
The body burns many more calories digesting protein as it uses for fat or carbohydrates. Lean, protein-rich foods boosts the metabolism at mealtime. Healthy sources of protein include lean beef, turkey, fish, white meat chicken, tofu, eggs, and low-fat dairy products.

Booster Shot: Black Coffee
If you’re a coffee drinker, you probably enjoy the increased energy and concentration that follows your morning ritual. Taken in moderation, one of coffee’s benefits may be a short-term increase in your metabolic rate.

Recharge with Green Tea
Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours. Research suggests that drinking two to four cups of either tea may push the body to burn 17% more calories than normal during moderately intense exercise for a short period of time.


  • Use Energy Drinks
  • Take Fat Burners
  • Skip Meals!
  • Take Herbs and Pills or Injections that promise to speed up your metabolism!! You can mess up your body’s chemistry and have massive backlash weightgain when you stop.

by S E More (BA Comm. Psych Hons) … for  TLC-for Weightloss-Wellbeing

For more information please go to


Is it possible to snack without the Carbs?

We all get the sudden urge to snack. Unfortunately, the easily available and tempting options consist of chips, cookies, doughnuts and the like. As a result we end up munching on unhealthy snacks, high in carbohydrates, sugar and salt.
If one wants to stay in good health even after losing weight rapidly with a TLC-Program, low-carb snacks are a much healthier alternative. All it takes is a little bit of discipline and you can find yourself enjoying these snacks, which will prove beneficial for your health. These are also healthy options for your kids!

  • Nuts and Seeds  … Nuts like peanuts, almonds, etc., contain very little carbohydrates and are high in fiber, proteins and healthy fats. You can buy these nuts in bulk, but take care that you do not eat too much of them. Also, avoid the different types of nuts that are available in the market including fried, salty, spicy, etc. and stick to the plain ones. Apart from these nuts, pumpkin seeds and sunflower seeds makes for some tasty low-carb nibbles. However, just like nuts, before buying these seeds just check if they have some added flavors or sugar in them.
  • Fruits … Fruits can be bought easily and most fruits are low in carbohydrates. Make sure that the fruits you choose contain less sugar also. Fruits that contain low carbohydrates include lemon or lime, cranberries, papaya, grapefruit, guavas, melons, apples. A more comprehensive list is available on the TLC-Program. See for more information.
  • Raw Vegetables …Another choice is eating raw vegetables like broccoli, celery, cabbage and cucumbers. Plain vegetables might not be a very appealing option for some, so to add some taste to these raw vegetables, you can choose a low-carb dip.
  • Cheese … Cheese is also said to be a great low-carb snack. Opt for cheddar or cottage cheese which you can eat along with certain fruits or raw vegetables.
  • •Sugar Free Candies …Sugar-free candies as well as sugar-free jello are good snacks with low levels of carbohydrates. These can be a great way to indulge your sweet tooth without adding on the pounds.
  • Yogurt  … It is easily available, just make sure that the yogurt is low-fat, does not contain sugars and has ‘good bacteria’ present. These bacteria continue to eat away at the lactose (which is a form of sugar) in the yogurt and thus reduce the amount of carbohydrates.
  • Eggs  … One really great snack idea is hard-boiled eggs. This is the simplest snack you can make and even carry to your workplace for a quick bite.
  • Beef Jerky (Biltong) and Pork Rinds  … While opting for beef jerky ensure that it does not contain added sugars. To enjoy pork rinds, it is better to have it with cheese or with some low-carb dips.

The above are intended as guidelines for a healthier lifestyle.  Always adhere to the specific prescriptions and rules relating to the particular phase of the TLC-Program you are doing.

For your low-carbohydrate diet to trigger rapid fatloss and improved wellbeing, go to or contact us at 0861 000 852


Ask the TLC-Chef … Quick Baked Apples

While the weather is still chilly there is nothing better than a delicious baked apple (also great in the cooler weather though).

Baked Apples are a scrummy and healthy dessert.  You will love the smell too.  Baking apples in the oven gives your kitchen a wonderfully warm, aromatic scent.

You can bake your apples in 4 easy steps:

Step 1:  Core the Apples

Start by cutting a slice from the stem end of the apple. Using an apple corer or a melon baller, remove the apple core, leaving the basin intact so it can contain the filling. Then peel a strip around the top of each apple.

Chef Tip: Be sure to choose a good baking apple variety, such as Braeburn or Granny Smith.  They hold up best during cooking.  No need to peel the apple as most of the vitamins and minerals are in the skin.

Step 2: Set apples in baking dish

Place the apples in a baking dish or in ramekins.

Step 3:  Seasoning

Sprinkle with Cinnamon and add some Diet Fizzy drink to the dish (Sprite Zero is best).  Tip:  For Variety you can add a few chopped nuts and a Star Anise into the apple core to add extra flavour.  Star anise is especially delicious with Granny Smith apples.

Step 4:  Baking

Bake for 2 to 30 minutes at 180?C or until the apples are tender.

These are wonderful hot or cold.

Note: Adhere to quantities as indicated on your unique TLC-Program and go to the TLC-Well-Log for the exact TLC-Baked Apple recipe.

For all TLC-Recipes go to our website and log in (members only):

For recipe questions and advise as the TLC-Chef:

Written  by the TLC-Test Kitchen for


The new FAT FAD and YOU

Fat-intake has suddenly become ‘trendy’ again, and advocated recklessly to everyone, regardless of their risk profile. It is true, your body needs some fat from food. It is a source of energy, helps you absorb vitamins and minerals, is needed to build cell membranes and is essential for blood clotting, muscle movement and inflammation. But the key here is to ensure you are getting good fats.

Many current diet fats do not distinguish clearly between the good and the bad, and their followers are not given the guidance to ensure they are not harming their health. Followers are gorging on bacon and full cream, believing they are doing themselves no harm. That is what happens when a diet fad takes over and common sense and accountability flees. If you are going to follow a diet plan to become healthy again, ensure that you do a Program that is based on sound scientific principles and involves screening and monitoring. Diet fads that promote the same general guidelines to everyone can harm you.

So what should you know? Essentially, good fats are mono- and polyunsaturated fats, and bad fats are saturated- and trans-fats.

The worst type of fat is trans-fats. They are the by-product of a process called hydrogenation. It is listed on ingredients lists as “partially hydrogenated oil” and appears in margarines, shortening, commercial cookies and pastries and fast-food fries. Trans-fats increase harmful LDL cholesterol, increases inflammation linked to heart disease, diabetes, stroke, insulin resistance and other chronic conditions. Trans-fats can harm health in even small quantities. This type of fat should be eliminated from your diet altogether. On the TL©-Program these fats are eliminated.

The next type of fat is saturated fat. This includes whole milk, certain cheeses, coconut oil, bacon fat. This type of fat should be limited on a healthy diet as high intake is linked to an increased risk of heart disease. On the TL©-Program the intake of saturated fat is controlled and limited.

The good fats include mono and polyunsaturated fats. These include olive oil, sunflower oil, canola oil, nuts and avocado. Sufficient good fats are recommended on the TL©-Program.

To take the guesswork out of your health decisions, rather sign on for a healthy, balanced proven low carbohydrate, moderate fat wellbeing program like the TL©-Program.

For more information go to:

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