Be Kind To Yourself

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We often talk to ourselves in a way we wouldn’t dream of talking to anyone else, even people we don’t particularly like. One of the problems is we know ourselves too well, we know our strengths and our weaknesses. Why do we so often focus on our weaknesses and things we can’t do? If we make a simple mindset switch, if we focus on our strengths we can change our self talk and raise our self belief. Life isn’t easy, be kind to yourself. Start showing yourself the same respect you show to others.

Waking Up To My Purpose

Lately I’ve had the feeling that I’ve been sleep walking through most of my life. Just going through the motions with no real purpose. Every job I had had no purpose other than to pay the bills and keep a roof over my head. Sure, those things are important. But is that all there is to life. Get up, go to work to pay the bills. Go to bed. Maybe the odd vacation to give you a bit of fun. Then rinse and repeat. None of those jobs gave me any sense of satisfaction. None of those jobs were rewarding or enabled me to make a difference in someone else’s life.

This has all changed now.

The last few years have been a journey. I’ve been through weight gain and weight loss. I’ve been blessed to have been able to reverse type 2 diabetes…Something I’d heard about for years but never truly believed I could do. I nearly went blind. Thank God cataract surgery is so simple now.

I went through all this for a reason. This is the moment I have woken up to my Purpose. I went through all this so I could show others what is possible. There are so many people out there who are hurting, physically and emotionally. This is why I share my journey so much. To give HOPE to those who need it.

I may never know who’s life I touch. Who may begin their own journey to better health. Because good health is more valuable than money. And if I AM making a difference to others, then everything I went through was worth it.

This is why I share my story so much.

This is my PURPOSE. move mountains

Happy New Year! – 2019 Will Be The Best Year Ever!

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Happy New Year everyone! 🎉

As we close 2018, do not focus on the negative energies that happened last year.  You do not want to bring this forth into 2019.

2019 is the year of rebirth, rejuvenation, reliving and rededication to yourself.

Focus on the positive energies that will propel you into being exactly what you were meant to be.

Focus on God.

Focus on yourself.

Focus on your health and fitness.

Focus on your mindset.

Focus on bringing your dreams into reality.

Focus on helping others.

Focus.

Focus.

Focus.

The more you focus with intention, the more God, (or the Universe), hears and sees your thoughts and will help you in making 2019 the best year ever. ❤

How To Keep Your New Years Resolutions

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Weight loss is probably one of the top resolutions people make in January.  Along with getting fit, cutting out smoking, or changing jobs.  After the craziness of Christmas, the partying, the eating, the drinking, our minds turn towards resolving to live better lives.  People resolve to make changes.  And they really mean to keep them.

But….

Life gets in the way and those resolutions fall by the wayside.  The first two weeks in January the gyms are packed.  Then slowly but surely the flood of fitness fanatics eases to a trickle until, by the end of the month, only the dedicated regulars are left.

It doesn’t have to be that way.  Here are some steps you can take to make your Healthier You resolutions stick.

Find Your Why.

It’s easy to decide to make changes to your life.  It’s a lot harder to make them stick.  Most of us are creatures of habit.  We have a way of doing (or not doing) things and we get comfortable.  Vanity isn’t a strong enough motivator to get you moving on a cold winter’s night or in the heat of summer.  It’s one thing to know you’d look better if you dropped a few pounds.  It’s another thing to keep at it.  You need a stronger reason.  Something that will keep your feet to the fire.  If you have children you already have a strong enough motivation.  You want to be around to see them grow up, to see your grandchildren. You also want to be able to keep up with your kids, to have fun with them and not get winded or end up in pain.  If you have health issues, diabetes or high blood pressure getting active and losing weight can have a huge impact on your health.  If you have trouble keeping motivated, write your Why on post-it notes and place them on your fridge, on your bathroom mirror, and anywhere you are likely to be looking several times a day.  These will keep your reasons to change in your mind.

Make small changes gradually.

Some people adopt a bull in a china shop mentality and try to make too many changes at once.  Then they become overwhelmed, get frustrated, give in to temptations once and totally derail themselves.  It’s best to make a few small changes gradually.  Then when those changes stick, make a few more.  One of the biggest changes you can make is cutting out excess sugar.  If you drink soda daily, try cutting it out of your diet.  Or at least cutting down how many cans you drink.  Soda is essentially just sugar in a can.  An average can of Coca Cola contains over 30 grams of sugar.  Just cutting that out can help you lose the first five to ten pounds in the matter of a couple of weeks.  Tweaking your diet can have a huge impact on your health.  Calorie tracking apps like My Fitness Pal will help you become aware of how many calories you should be eating daily to lose weight.  More important, it will show you how many calories you really ARE eating daily.  Hint: It’s probably more than you think! Being aware of calorie consumption along with portion control are even more important to your weight loss than fitness activities.

BE PATIENT!

This is probably the biggest reason people fall off the wagon. You’ve started a diet, you’ve joined a gym, a week has passed and you’ve only lost a couple of pounds.  Or worse, you haven’t lost any weight at all.  Many people have a misconception that once you start consciously working to lose weight the pounds should just melt off.  It’s not helped by companies like Jenny Craig and Nutrisystem promising you can lose x amount of weight in x amount of time.  Mostly because the food they give you is so low calorie you’re practically starving yourself.  You didn’t gain the weight overnight and, no, you won’t lose the weight overnight.  You also won’t totally derail your efforts if you give in to temptation and eat that piece of cheesecake, over do it at a party or have a blow out in any other way.  The worst that will happen is you gain a pound or two for a day, mostly just water weight.  No, the worst that will happen is you will just use it as an excuse to just quit trying to lose weight.  Don’t be that person.  The weight loss will come if you just trust the process and stick with it.

Find an accountability partner.

Losing weight can be a lonely process.  It can be hard to motivate yourself to get out for that run or walk, or to go to the gym on that cold winter night, or when it’s 90 degrees outside and the air is so humid you could cut it with a knife.  Find an exercise buddy to work out with.  When it’s just you, it’s easy to make an excuse not to go for that workout.  If you have someone relying on you it’s a lot harder.  Pick someone who is as determined as you are to get in shape and who won’t allow your excuses to stop.  Hold each other accountable.  If you don’t have anyone who fits that bill, join a club or a fitness class and start meeting other fitness fanatics.  Exercise is addictive.  Once you get into the habit of working out and you’ve felt that energy rush a few times you won’t want to stop.

Stop dieting.

This may sound counter intuitive but biggest mistake most people make is going on a diet.  Why is this a mistake?  Because the act of going on a diet suggests that at some point they will come off that diet and then go back to their old eating habits, which….is the reason they gained the weight in the first place.

That’s the essence of yo-yo dieting.

The biggest favor you can do for yourself to not only lose weight, but also keep it off, is to adopt a healthier way of eating.  This means eating more real food and less processed and sugary foods.  Most people know that junk food is supposed to be an occasional treat, but in this modern rush-rush world it’s easy to lean on junk food as a convenient and quick fix.  You don’t have to cut out that piece of cake, or a donut or chocolate.  Just cut down on the amount, make it a treat instead of a daily thing, and focus on eating more real and healthy foods.  And, yes, fast food restaurants are a quick and easy way to get dinner, but think about the health of youyou’re your family.  If you’re short on time there are tons of meals you can make in minutes. Just do a search on the internet.  And if you have a day where you have more time you can always make meals for several days and freeze them.  That way you have healthy meals you can heat in minutes.

Many people eat far more sugar than they need to.  And one thing I have learned is when you do drastically cut your sugar intake real food actually tastes better.

I have lost over 70 lbs through changing the way I eat and running.  Running isn’t for everyone, but it’s a high calorie burner and it definitely helped me with my weight loss.  Just don’t think running gives you a free pass to eat more junk food.    You can’t out run a bad diet.  When you combine healthier eating with being more active you should find losing weight to be less frustrating.  So as you prepare to make your resolutions to be fitter, healthier, whatever it is you want, remember to be patient.  It takes time.  It’s not going to be a quick fix.  But it’s totally worth the effort.  If you stick with it, this time next year you will be thanking yourself for a job well done.

The Power Of Self Talk

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We can often be our own worst enemy. We talk to ourselves in a way we wouldn’t dream of talking to anyone else. The problem is we are aware of our flaws. And sometimes we focus on those flaws so much we neglect to see the good that is in us. This gives rise to negative self talk.

I know I have been guilty of this in the past. And I know I’m not alone. I have been on a journey over the past few years. And I know my journey isn’t over yet. In fact I believe my journey is about to take a new direction. I intend to be a force of positivity and hope.

I will be posting more about this in the future. Sometimes it seems as if the world is going through a dark phase.

Each of us can choose to make a difference by committing to random acts of kindness. Even if it’s just smiling at a stranger. You don’t know what personal battle that person is fighting. Sometimes something as simple as a smile can brighten someone’s day. And it costs nothing. Let’s make this world a better place to live in.

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A Lifestyle Change: The Key To Your Health

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This time four years ago I went to the doctor for a check up. My A1C was 7.2 and the doctor wanted to put me on a second medication to get my diabetes under control. After doing research we found one of the COMMON side effects of this drug was liver damage!

Enough was enough. This was the trigger for me to start my weight loss journey. Now here I am 70 lbs lighter and off all medication for 3 and a half years.

Sometimes you need a trigger. Something to make you wake up and realize you have to change the things that are not good for you.

Or you can just decide to do it before you hit a crisis. I’m sure that doctor had no idea his “simple” decision to put me on another drug was going to be the catalyst for me to change my life so drastically. But I will always be grateful to him for giving me the kick I needed.

It’s easy to just take a pill to deal with what ails you. But often all you really need is a lifestyle change. Most drugs are designed to treat the symptoms, not the disease. After all, why would Big Pharma want to cure you? You’re no good to them if You’re not buying their product.

Most drugs are also not designed to be taken for a long period of time. So eventually You’re put on a stronger drug, or a second medication. More money for Big Pharma.

Changing your life isn’t easy. Old habits are hard to break. But with the right motivation you can do anything you set your mind to.

January is just around the corner. The month where we make new years resolutions. And just as quickly break them. But why wait until January. Today is Monday. The start of a new week. Make small changes that you can easily maintain. Small changes, over time, can add up to a big difference to your health. And to your life.

It’s Never Too Late To Start – Christine’s Weight Loss Journey

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This is my story.  I hope that by sharing my personal weight loss journey, I not only inspire others, but influence people to say, ‘if she can do this, so can I’. 

I am 50 years young. 😁  I live in Freehold, NJ.  I have always been overweight since I was a teenager.  Yes, I tried everything:  Weight Watchers, Slim Fast, going to the gym, etc.  I would lose weight but as with most plans, once you stop following what you have to do, the weight comes back and then some.

In July 2015, I was watching how my husband Dave was losing weight, getting fit and was able to come off his diabetes medication.  I decided to join him on our new health journey.

I joined My Fitness Pal and we joined Planet Fitness.  I started taking Peak Performance Metabolic Packs of patented vitamins, minerals and supplements along with Ultra Performance and Proflex protein shakes, Access bars, Fiberwise, Attain and Simply Fit snacks.  They were the first tools to help me to finally start losing weight at the age of 47.

In 1 1/2 years, I lost about 70 lbs.  In the following year, I was stuck.  I was still watching what I ate and going to the gym, but I plateaued. 😢

I was wondering what can I do other than starve myself??  I had been in a secret weight loss Facebook group and printed the plan and read the posts.  I was skeptical because I used to eat cinnamon oatmeal 4 times a week and a healthy cereal the other 3 days.  Not to mention that I normally would eat just 2 big meals and a snack.  Now for this weight loss plan, I had to eat a protein source first thing and not have oatmeal or cereal in the first two weeks and eat or have a shake 6-7 times a day?  And did I mention, that Dave and I were vegetarians so we don’t eat meat, fish or chicken and we know that is a huge protein source?

Well, I figured I didn’t have anything to lose but my weight so I joined the the weight loss challenge on March 16th of this year. 

I couldn’t believe it!  I not only lost 10 lbs in 6 weeks, but about 17 inches!  I felt great, had more energy and knew that this sensible real life weight loss plan truly worked. 😀  This great weight loss plan was created, developed and copyrighted by an amazing woman with a heart of gold, Susan Torborg.  She has helped thousands of people just like me to lose weight, get rid of inches and the extra flab and feel great!  Even people who don’t have to lose weight, like my husband Dave, followed the plan closely and he lost 10 lbs and inches and what he says is his stubborn flab.  He looks and feels like a new man! 😍

After the 6 week challenge was over, Dave and I would still follow the plan about 75% but knew we could easily go back to following week 1 again if we had a few ‘guilt free’ days and felt ‘fluffy’, as I would say.  Those are the words that Susan Torborg says, ‘you have guilt free meals or days, never cheat meals’.

I did the second challenge in September and even though I just lost 3.4 lbs, again I lost about 17 inches!

To put things in perspective, since starting my weight loss journey in mid July 2015, I lost a total of 91 lbs and 67 1/4 inches.

Since March 16, 2018, when I first started this sensible weight loss plan, I lost 21 lbs, which is 21.5% of my total weight loss.

But, this is where this plan is proof that it works, especially in inches lost. 

Since March 16, 2018, I lost 28 1/4 inches, which is a whopping 42% of my total inches loss!

➡️ 42% of my total inches lost was in 7 months! 😲

I used to be a size 26 and now I wear size 14! I am down 6 sizes!

I used to be the one that if you looked at me, on the outside I would always look happy and cheerful but inside I was sad because of how heavy I was.

Now, I am happy inside and out and truly feel great!  I know I still have more to lose but I will get there. 

I actually now love going to the gym and using the weight strengthening machines and free weights.  I want to be not only healthier, but fit.

With all the tools I have, including this sensible weight loss plan, created by Susan Torborg, I know I have the mindset to continue working on me.

Thank you to God; my wonderful husband, who is my #1 cheering partner; my family and friends and of course Susan Torborg, for having the best weight loss plan around! 

I am so happy now that at my age, 50, I am finally on a wonderful life long healthy journey that I wish I started 30 years ago.  But, at least I started 3 years ago.  I know I have inspired others and hopefully influenced people to start.  That is what my life mission is:  to help others become exactly who they want to be.  ❤ ❤

Please know that I am here to help anyone who wants to be bold to take that first step.  You may email me at christine@4pathstowellness.com

(If you suffer from type 2 diabetes or know anyone who might, or if you prefer to message Dave, you can email him at dave@4pathstowellness.com)

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The Importance Of Before and After Photos On Your Weight Loss Journey

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Losing weight can be frustrating at the best of times.  Your mind can play all kinds of tricks on you.  Sometimes you can look in a mirror and see your progress.  Other times you can look in the same mirror and still see the person you used to be.  That can be so frustrating.

Don’t let that derail you.

One thing that’s sure to show you exactly how much you have changed is a good before and after comparison photos like the one above.  If you’re just starting out on your weight loss journey make sure to take lots of before photos.  No matter how much you hate having your picture taken.  As you go along on your journey you’ll be glad you have them.  Those before photos are like mile markers on a long road trip.  They will show you exactly how far you have come.  You could take a photo every month so you have a record of your success.  Make sure to take front and side views, as well as face and full body photos for maximum motivation.

I Like Who I Am Becoming…A Lot

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I feel like I’m on a journey. Every year there seems to be something new.  It started when I got interested in writing.

Then I developed a passion for classical music.

I gave up eating meat.

I became more spiritual.

I started my health and weight loss journey, losing 70 lbs in the process and getting off diabetes medication.

I became more interested in mindset and how it relates to health and happiness.

I started volunteering and have more of a service mindset now.

All this has happened in the last 9 or 10 years.

Recently, I have felt drawn to Paris, even though sadly I have never visited, even when I lived in England.  I am now trying to learn French.

I feel my journey isn’t over yet.

I can’t wait to see what’s coming next!

I don’t know who I’m going to be at the end…but I really like who I have become!

Life is a journey. Enjoy the ride!

Don’t Let Life Pass You By Without Starting Your Change Today

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Do you ever think life is just passing you by so who cares, why should I start something now?

Think about it. Five years or even 20 years will come and go. 

One thing that won’t change – you getting older as the years pass by. 

What can change?  You!  You can start today to change how you want to be, look, feel and how healthy you want to be in 5 or 20 years.

You have that power!  You can do something about it.  You can start to do something today and stick with it to be the person you can be: healthy, fit, vibrant and with a positive mindset.

Will it be easy?  I never said starting will be easy.  As the time goes on, you will have your mindset focused on the fact that you *can* and will do this for yourself.

Will it be worth it?  Oh yes! Ask yourself in 5 or 20 years.  The new ‘older’ you will thank you for starting today. 

(Written by Christine Whitmore – co owner of 4 Paths To Wellness®)

The Scale Is Only A Part Of The Story

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As you may or may not know, I had started a new 6 weeks weight loss plan back in mid March after being stalled and not losing for over a year.  This is a real life very sensible plan that shows you how you can eat real food and feel great.  It’s not a diet or pills but something you can carry on with.  It shows you how to safely detox your body from sugar and excess carbs and get rid of those sugar cravings.

In fact, Dave did this with me in March.  He lost in those 6 weeks 7.4 lbs and 7 inches.  During that time, I lost 10 lbs and 17 inches.  We both felt great and had more energy.

After those 6 weeks, I say we lived real life and followed along about 80%.  We enjoyed eating guilt free on occasion and always had our ‘tools’ to get us back on track.  I continued to lose a few more lbs.  Of course, it goes without saying that exercise or walking is key too.

Two weeks ago, I re started again on the new challenge.  I lost 2.4 lbs and a total of 9.5 inches! 😁

The old me from many years ago would have pouted that I ‘only lost 2.4 lbs’  in two weeks.  I know better now.   I know that the scale tells me just one piece of the puzzle.  I know I lost inches.  I know I bought a smaller size jeans yesterday.  I know I feel great.  I know I have a positive mindset now.  That is the whole picture. ❤

Yes, I know it can be scary in your health journey, but with the right plan, tools and people around you, you will have the confidence to succeed. ❤❤

Step Off The Yo-Yo Diet Train

 

 

We all know people who keep losing and gaining the same 20, 30 or more pounds.  Maybe this is you.  It’s called yo-yo dieting.  It happens because we go on and off diets, and then back to our old eating habits.  But those old eating habits are what caused us to gain the weight in the first place.  We get caught in a vicious circle with no way out.

Or so it seems.

Losing weight is not complicated.  It looks that way because of all the conflicting advice out there.  Should you go on a low carb diet, or should you fast?  Should you juice?  What about fats and sugar?  Most people who push one diet or another do so because they have something to sell.  Some of kind of miracle weight loss product or weight loss program that they claim is designed to melt the pounds off.  The truth is, you don’t need any complex program or magic pill or potion.  Or any specialized diet plan.

You just need to learn to eat intuitively.

The biggest problem with going on a diet is what happens when you come back off again.  While we diet, we tend to eat a certain way.  We cut out sugar and we eat a lot of salads and vegetables.  Which isn’t a bad thing.   The problem is most of the foods we place on the “bad” list are the things we most love to eat.  It would be next to impossible to cut out those things forever.  And it would drive us crazy to even try.  We will develop cravings for those food items and sooner or later we’ll cave to the crave and start binging on them.

But why go on a diet at all when a simple lifestyle change allows you to eat the food you love and still lose weight?  Portion control and calorie awareness are all you really need.  I’ve lost a total of 70 pounds and I didn’t have to give up a single thing.

We have this tendency to see things in black and white.  When we go on a diet, we put labels on food items.

This food is bad, I should avoid.

This food is good, I should eat all the time.

The reality is there’s no food item so bad that we can’t have it from time to time.  Obviously, there are some things we should eat more of; some items we should eat less off.  But, again, there is no food item so bad that we can’t eat it from time to time.  As long as it’s eaten in moderation.

And there’s the key.

Moderation.

This is where calorie awareness comes in.  There are so many apps out there designed to help you track your calorie intake.  My app of choice is MyFitnessPal.  Using this app was a game changer for me.  It has played a big part in my weight loss.

I know you’re rolling your eyes right now.  I also know what you’re thinking.  I don’t want to spend the rest of my life counting calories.  I don’t want to be that obsessive.

I get it.  But I also believe that calorie awareness is the key to not only losing weight with less effort, but also to keeping it off.  Most people have no idea how many calories they’re supposed to eat each day to lose weight, or to maintain a healthy weight.

More importantly, most people have no idea how many calories they actually are eating on a daily basis.  I’m sure the vast majority are seriously underestimating how many calories they are consuming.  Especially when it comes to eating out.  MyFitnessPal has a food database with tens of thousands of food items on it, listing their calorie content as well as how many carbs, proteins and sugar.  It even lists most of the chain restaurants and coffee shops like Starbucks and Dunkin Donuts.  Just tracking your calories for a six week period will give you a greater awareness of your calorie intake and give you the tools to lose weight or to maintain your weight.  You certainly don’t need to count calories forever.

Using an app like MyFitnessPal you can give up giving up your favorite foods.  You can step off the yo-yo diet train and face your future with confidence that you can maintain a healthy weight for life.

Be Kind To Yourself

Can I just give this piece of advice to anyone who’s looking to lose weight?

Be kind to yourself!

This weight loss journey is HARD.  If it was easy there wouldn’t be anyone overweight.  It takes time.  It takes patience.  It takes determination.

You won’t always get it right.  Every day brings new temptations to frustrate and derail you.  Friends will invite you out.  There will be parties, celebrations.  Enjoy them.  Then get back to the grind the next day.

You won’t always get it right.  But if you get it right more days than you don’t, then you will get where you want to be.

Stop beating yourself up.  It’s a marathon, not a sprint.  One bad day will not derail you.  Unless you let it.  Just pick yourself up, dust yourself off, and get back on that horse.  One binge is not the end of your story.  One donut, one cookie, one piece of cake will not undo all the success you have had so far.  Unless you allow it to.

People have a habit of saying “I’ll believe it when I see it.”

No.

Believe it and then you will see it.  It’s all about MINDSET.  If you go in there not really believing you can do it, then at your first slip up you will throw in the towel.  Out will come the excuses.  “I knew I wasn’t strong enough.”

But if you go in with determination, with belief, with a will to win, you will see that first slip up for all it is.  A slip up.  You won’t use it as an excuse to quit.

Change your mind, change your life.

Do It For Yourself

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This post is for everyone who is overweight, or who is on medication for high blood pressure or who is a type 2 diabetic.

I’m 50 years old and I’ve just run 8.25 miles. Not bad considering I only started running 3 years ago and for the first 47 years of my life I’ve never been particularly athletic, even when I was a skinny teen.

If I can do this, so can you.
I’ve been overweight for nearly half my life. I didn’t decide to do something about it until I turned 47.
The point of my writing this is it’s never too late to start. Age is nothing but an excuse. You are never too old to lose weight or get active. Today is Monday. The start of a new week. A new opportunity to make positive changes to your life.

I feel like I wasted 20 years of my life being overweight when I didn’t have to be. I was also diagnosed A type 2 diabetic and put on Metformin. Now I’m off all drugs forc3 years and my diabetes is under tight control. All this happened when I made up my mind to get active, to lose weight. When I found the motivation to change my life, it was actually pretty simple. But if I can inspire just one person to do what I have done, if just one person comes to me and says “because of you I’ve…” then what I went through in those 20 years wasn’t for nothing. There will be meaning to it.

It’s your body. It’s your life. It’s your choice. Do you want to be comfortable in your skin. Or do you want to feel the aches and pains of carrying extra weight. The back ache. The knee pain. The lack of energy. I’ve been through all that so I know how it feels.

I may be 50 but I feel better and healthier than I did when I was 40. Which isn’t hard, because that’s when I was my heaviest. Right now I am 67 lbs lighter than I was at age 40.

It’s up to you. All I can do is share my story. I can supply the inspiration. You have to bring the motivation and the dedication to get it done.

You can do this. I believe in you.

If Not Now, When?

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Before I started my fitness and weight loss journey the only time I really ran was if I had to catch a bus and if it wasn’t more than a block or two.  And even that simple act of sprinting for a bus would leave me red faced and gasping for breath.  When I sat on the bus I’d catch fellow passengers giving me looks out of the corner of their eye.  I’m sure they were afraid I was about to keel over with a heart attack.

I had to push myself through a lot of barriers before I got to where I am today.  I had my share of aching lungs and burning legs.  You need a lot of willpower in the early days.  It doesn’t happen overnight.  It took hard work and dedication. But it was worth every ounce of sweat.  When it comes to your health there are no shortcuts .

As you get older your health becomes more important.  I learned that the hard way. I was diagnosed a type 2 diabetic just 4 months after I turned 40.  It took me several more years to figure out how to get things under control.

It’s easy to tell ourselves we’ll get round to taking better care of ourselves one day.  But that isn’t a promise.  Or a plan of action.  Or any kind of commitment.  “I’ll do it one day” is an excuse, pure and simple.  As the saying goes; “tomorrow never comes.”  And it’s unlikely you’re going to wake up one day exclaiming “today is that day!”

So if you have been putting off losing weight or increasing your fitness level, if you have been delaying, telling yourself you’ll get round to it one day, ask yourself this one question….

If not now, when?

Mindset Is Everything

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What you think of yourself has far more impact on your life than you realize.

There’s an old saying; “If you think you can, you’re right. If you think you can’t, you’re right.”

This may not seem to make sense. But look at it this way. When you start a project, whether it’s weight loss, or getting fit, or training for a marathon, when you believe you can do it you put all your energy into it. You are 100% focused. You are driven and setbacks are seen as just obstacles to be overcome, not barriers to stop you.

When you believe you can’t you put much less effort in. You are not focused, you are not dedicated. And at the first setback you are likely to just give up. You see that setback as proof you are right. You can’t do it so why even try.

When I’d had enough of being overweight, when I’d had enough of being on diabetes medication, when I’d had enough of having no energy, I decided to do something about it.  I didn’t think “I’ll give it a go and see what happens.”  I put everything I had into it.  I watched what I ate, I controlled portion sizes, I went walking every day, which soon led to running.  And the weight fell off me.  Now three years later, I’m maintaining my weight loss, I’m off all medication and I intend to stay that way.  I didn’t achieve this by being half hearted.  I made up my mind to do it.  And I did it.

Your mind can be your most powerful ally.  Or your most formidable opponent.
I’d like to leave this with another old saying;  “I’ll believe it when I see it.”

No.

Believe it. Then you will see it.

It’s all in your mind.

The Benefits Of Yoga For Weight Loss

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Synchronicity can be amazing sometimes.  I’ve been thinking for a while about taking up yoga.  As you get older your body loses its flexibility.  I’ve lost the weight, but now I still want to get myself into better shape, firm up my stomach, which still has loose skin.

Out of the blue I received an email asking if I would share a review of the best yoga mats out there.  Maybe this is the Universe dropping hints that yoga would be a good fit for me.

Anyway, this review is very thorough and if I do decide to buy a yoga mat I will make use of the review to make my choice. And I’m sure it will benefit others too.

So here’s the link to the post.

Best Yoga Mats

If you’re in the market for a new yoga mat but don’t know where to start, here’s your answer!

I’m always open to promoting other health and wellness businesses out there.

The Best Kept Secret Of Medicine

best kept secret

I have been off the diabetes drug, Metformin, three years this month. This is after the doctor wanted to put me on a second drug in December 2014 when my A1C was 7.2. That drug was strongly linked with causing liver damage. In fact in June 2015 when I went back, the doctor ordered a test of my liver function before my visit.

What did I do? I made simple lifestyle changes. I watched what I ate. I monitored my calorie intake and I started walking. Which led to running. My weight fell off. I have lost almost 70 lbs from my heaviest weight. Diet change and moving more will do more for you than any pharmaceutical pill. Drugs are designed to control your symptoms, not cure your illness. After all, Big Pharma won’t make any money off you if you’re healthy. If you want to get well make small changes daily so you don’t feel overwhelmed. Small changes lead to big results over time.

Successful Weight Loss Tips

There are two key elements to successful weight loss.  Losing the weight and keeping it off.  There are so many fad diets out there.  There are juice / smoothie diets; there are expensive programs like Jenny Craig and Nutrisystem.  All of them will probably help you lose the weight.  Most of them will also probably lighten the load in your bank account, too.

But what about when you come off your diet?  Will you just go back to your old eating habits?  Isn’t that what led to your gaining weight in the first place?  That’s the whole essence of yo-yo dieting.  Making the same mistakes over and over until you (hopefully) finally learn. 

It’s about a healthy lifestyle change.  It’s about making healthy choices.  It’s about portion control.  It isn’t about denying yourself the sweet treats.  It’s about limiting those treats until they are just that.  Treats that you enjoy on occasion, not on a daily basis.  If I want a donut, I’ll have a donut.  I just haven’t wanted one for a long while because there are so many other nutritious choices out there that taste better and make me feel better. 

It’s a funny thing about eating healthy:  Your taste buds change.  You find yourself craving the sugary snacks less.  Sugar is an addiction.  The more you distance yourself from it the less control it has over you.  Good food, real food tastes so much better than sugary food does. 

The better you eat, the better you feel.

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Running For Therapy

running therapy

When you’re feeling blue,
Here’s what you must do.

Go for a run.
It may not sound like fun.

But when your world is grey
It’ll help brighten your day.

So slip on your running shoes
And chase away the blues.

It will help turn that frown
Completely upside down.

Mother’s Day is a great day when you still have your mother in your life. But when she’s gone it just becomes a reminder of what you have lost. Yesterday was a tough day.  My mum has been gone 21 years this year, but the pain of loss can still rear its head on special occasions.  Like Mothers day.  So I hope everyone had a happy Mother’s Day.  For everyone who has suffered that loss, I feel your pain.

I was feeling down yesterday until I went for a run.  Five and a half miles.  It did the trick.  There’s something about exercise that boosts your mood.  It must be the endorphins.  Running can serve many purposes.  It can help with weight loss.  It can boost cardiovascular fitness.  And sometimes running can just be plain ol’ therapy.

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Our Trip To Boulder, Colorado and Salt Lake City.

We’ve just finished a wonderful ten day trip to Boulder, Colorado, and Salt Lake City.  The Colorado part was a mini vacation to celebrate my 50th birthday.  Yes, I’ve turned the big Five-Oh!  I don’t feel it and I don’t feel I look it either.  Boulder is beautiful.  We hiked on a mountain.  We ate in some wonderful vegetarian places.  I highly recommend Leaf restaurant in Boulder.  It was one of the most delicious meals I can remember eating.  The mountains are so close in Boulder.  We had a mini adventure when we went driving in the mountains and ended up driving for miles on a rutted dirt track.  The back of our rental car was filthy after that.  We created some wonderful memories in Boulder.  We only stayed 3 days but we packed a lot into that short break.

Salt Lake City was more of a business trip.  We go there every year for the Melaleuca convention.  This was our 5th year in a row.  Convention is 3 days of madness but the other days we were able to do our own thing.  SLC also has a lot of great places to eat.  We love to go to the Red Rock brewing company on our first day there, either lunch or dinner, depending what time we arrive.  We also love the vegetarian restaurant, Zest.  And Blue Lemon, a casual dining place, makes the best butternut squash soup.  We’ve already made our plans to go again next year.

We ate out 11 nights in a row.  I was worried about gaining a few pounds on our trip.  Not overly worried, though, as I know we could have lost them again pretty quickly.  But the amazing part is when we weighed ourselves the day after we returned home, we discovered that not only had neither of us gained any weight, we’d even lost a pound!  I guess all the exercise paid off.  And while we ate out, we made conscious choices to eat as healthy as we could.  Apart from Red Rock.  We enjoyed a couple of beers that night.  But you can still enjoy life and enjoy your vacation without going completely off the rails.  This weight loss maintenance thing is turning out to be pretty doable.  I’m confident that we will be able to maintain our weight loss for the long term.   I had to share the photo below.  It was taken just before we went to a gala.  It’s our favorite photo of us together.

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Say No To Drugs

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It’s amazing and disgusting how many drug commercials there are on television these days urging you to “ask your doctor about” their latest drug and then reeling off a list of horrible possible side effects. Yes, sometimes Big Pharma is necessary. Yes, some illnesses can only be treated with some kind of medication.
Many of today’s common ailments can be treated by a simple lifestyle change. A good diet and getting off the couch can lower blood pressure, lower cholesterol, help lower the rate of heart disease and reverse diabetes.
I was on Metformin for several years to “treat” my diabetes. It wasn’t until I figured things out three years ago and started losing weight through watching what I eat and running that I actually started to see an improvement. Most times drugs are designed to treat symptoms, not the cause of any disease you may have.
You can presecribe yourself a healthier life simply by changing the way you live. Below is something I tweeted.
“Instead of asking your doctor if the latest “wonder drug” from Big Pharma is good for you, why don’t you ask your doctor if a healthy diet and active lifestyle is good for you. Side effects include well being health and happiness.”

It’s Never Too Late To Start

 

If you think you are too old to start again or why bother, I say ‘you are too young not to start again’.

After struggling with my weight since I was a teenager and trying everything – Slimfast, Weight Watchers, going to the gym, I was a human yo-yo. I would lose a little and then gain more.

In July 2015, after watching my husband Dave lose weight, taking up running, joining My Fitness Pal and getting off his diabetes meds, I decided to join him on our health journey.

I joined MFP, joined and went to the gym regularly and watched what I ate and took my Peak Performance Packs of vitamins and supplements.  In one year, I lost 75 lbs and went down 5 pant sizes!  I feel great and have more energy!

The point I am trying to make is that it’s never too late!  I started my health journey at the age of 47.

I am now 50 and feel and look better than I did at 30 and 40.

The journey never ends.  Since I have been stuck at the same weight for a year, two weeks ago I started a 6 week plan to re start my metabolism and drastically reduce carbs and sugar.  I can’t wait to weigh and measure myself tomorrow morning.  I am feeling fabulous now!

***Edited on Friday, March 30th to add that in the last two weeks on my new weight loss plan, I lost a total of 4.2 lbs and a total of 8 1/4 inches!  Yes, feeling like I am on fire!  

A Short Cooking Video

So we’re venturing into new territory.  I’m not really comfortable being on video, but vlogging seems to be the big thing and we’re looking to share our health journey so we’re probably going to be making more of these.  Future vids will be longer and, hopefully, better than this one.  We’ll call this one an experiment.

I’ve been thinking for a while that I need to upgrade my diet.  Good nutrition is vital to a healthy life.  We’re eating more whole foods now, and less carbs and upping our protein.  This is having a huge affect on my sugar levels.  I test my sugar an hour and two hours after eating and my sugar is amazingly stable.  The highest number was 108 and it’s averaging around 90 to 100.  As a type 2 diabetic, this is fantastic.  Since this is working so well I’m going to continue eating this way.  I will be sharing more of my experiences.

April is a huge month for me.  First, I will turn 50.  And I will be in the best shape and fitness of my life.  In fact I have a new hashtag ready to roll out…#FitAt50.   Also in April I will have been medication free for 3 years.  Big things are ahead and I will be sharing them right here.

 

Never. Quit.

don't quit

Never quit.  Whatever you have started, keep pushing forward.

If you stumble, catch your footing and keep going.

If you fall, pick yourself up and keep going.

If you have to crawl, keep going.  Any progress, no matter how minimal, is better than just giving up.

You started this because you cared enough about yourself to get on this road.  Now care enough about yourself to carry on the journey. No matter how arduous it becomes.

One day you will be so grateful to yourself that you didn’t stop.

Until you reach that day… Keep. Going.