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. ❤❤

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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

Everything you do

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

mindset is everything

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

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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

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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.

 

Nutrition For Life

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I am living proof of this. I have been off the diabetes drug, Metformin, for almost 3 years now.  All because I made simple lifestyle changes through a healthier diet and becoming more active.

So many common illnesses are connected to our modern lifestyle.  High blood pressure, high cholesterol, heart disease, diabetes etc.  Our bodies are designed to move.

With Big Pharma being so prolific on our televisions these days, it’s easy to think “I’ll just take a pill and everything will be ok.”  But most medications are not meant to be taken over a long period of time and can end up doing more harm than good.  Also, most medications are designed simply to treat the symptoms, not the cause.  I’m not saying Big Pharma is never the answer.  Some illnesses that are genetic can only be treated with drugs.

There are so many instances where living a healthier lifestyle can drastically improve and even reverse diseases.

I. Am. Living. Proof. Of. This.

Three Year Fitness Anniversary

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I started my health and weight loss journey three years ago this month. Right around the beginning of March. I was a type 2 diabetic and after a check up with the doctor in December 2014, my A1C was 7.2 The doctor wanted to put me on a second medication for my diabetes. I’d been on Metformin since August 2008. I don’t remember what this second medication was, but when we did our research we found it was strongly linked with causing liver problems, even outright liver failure.

Enough was enough.

I didn’t even want to be on any medication never mind another potentially health threatening drug. That winter was brutally cold, but around the beginning of March 2015 the weather turned milder and I went out every day walking. At first two miles, increasing to three. Then I started running, just very short distances at first using a personalized version of Couch To 5k. I hadn’t even heard of C25K at that time. At the time I started running I also joined a calorie counting app called MyFitnessPal and started tracking my calories. As I started getting serious about running my weight started to fall off. My fasting sugar numbers also started coming down. At the start of all this my fasting averaged 120. By early April it was dropping into the 60’s. I cut my Metformin dosage in half. My FS was still in the 60’s so on April 21st 2015 I stopped taking Metformn all together, but kept monitoring my daily fasting sugar, which stabilized into the low 70’s to low 80’s.

In about 12 months or so I lost 50 lbs, a total of 60 lbs from my heaviest. All through running and counting calories. No special diet. Especially no gimmicky fad diet. And I didn’t have to give up any of the food I enjoyed. It was all about calories and portion control.

These days people seem to be looking for some magic formula, or a magic pill to help them lose weight without putting in any effort. But it doesn’t work like that. Not if you want to maintain your weight loss. I’ve been maintaining for two years now and I am not going back to who I used to be. Not ever.

I created this group to share my story and to encourage and hopefully inspire anyone else who is looking to do the same and who is not afraid to put in some effort. Losing weight is a simple enough process, though I wouldn’t say it’s easy. It starts and ends with the mind. As the old saying goes…

“If you think you can, you’re right.
If you think you can’t, you’re right.”

Your mindset will determine your success. Once you get your mind set right and develop a “no-matter-what” attitude, the sky will be the limit. Let me help you get off to the best possible start.

To join my group The Weight-Loss Mindset on Google+, click here:  The Weight-Loss Mindset

To join my group The Weight-Loss Mindset on Facebook, click here:  The Weight-Loss Mindset

For more information about our coaching services for groups, 1:1 and 2:2, click here:  Change Your Mindset, Change Your Life Program

The Truth About Dieting

Lifestyle

There is a myth that diets don’t work.  The truth is diets do work.  But only while you’re on them.  It’s what you do when you come off your diet that measures whether you will maintain your weight loss, or see that weight creep back up.

Most people go on a diet after looking in the mirror and seeing they have gained weight, or when their clothes become too tight.  Then they decide to lose weight by going on a diet.  Which is just another word for Denial.  I can’t eat this, it has too much sugar. I can’t eat that because it has too many carbs.  I can’t eat that because it has too much fat.  

So you become more fixated on what you can’t eat.  You eat like a rabbit for as long as you can stand or until you reach your goal.  Then you come off your diet and go back to your old eating habits.  Which…

…is why you gained weight in the first place.  And what do you think is going to happen?  This is the very essence of yo-yo dieting.  It becomes a self perpetuating vicious circle until something changes.

The other problem with the standard method of dieting is when you focus on what you can’t eat, you set up cravings.  Have you ever noticed how when you go on a diet most of the television commercials seem to focus on food?  And usually high calorie foods.  They’ve always been there but you didn’t notice because you’ve always been able to freely have them when you want.  Then you go on a diet, or a Denial, and suddenly you notice these ads every time they’re shown.  Because you are craving those foods and you’re telling yourself you can’t have them because…diet.  The worst thing is once you come off your diet suddenly you can satisfy all those cravings so you’re most likely to eat these foods over the next week or two because you can.  You could easily regain 5 or 10 pounds in the first week or two just satisfying all those cravings.

Giving up foods because they are high in sugar or carbs is not the ideal way to keep weight off.  It does work, but it has to be sustainable long term.  Portion control and tracking calories is the best and most effective way to not only lose weight, but keep it off.  I’ve been with a calorie tracking app, MyFitnessPal, for three years now.  I’ve successfully lost the weight I wanted to lose and I’m maintaining very well.  Simply because I know how many calories I should be eating daily and how many calories I am eating daily.  I haven’t had to give up a single food item I enjoy.  I also exercise almost daily.  I run, I walk, I work out at the gym.  I’m 100% focused on keeping my healthy lifestyle.  Because that’s the secret of maintaining weight loss.  By making it a lifestyle.  If I go over calorie once in a while it’s ok.  I don’t panic.  I am not going to derail all my efforts because I eat unhealthy once in a while.  And we have to live.  You have celebrations, parties, birthdays, the holiday season.  You have to be able to enjoy life.  And I do.  I eat under calorie probably at least 80% of the time.  And the funny thing is once you’ve been at this healthy lifestyle for a while your binging habits change.  Overeating for me now looks very different to how I used to eat when I was being bad.  You find you don’t want to eat crazy after a while.  You don’t enjoy it and it’s not worth the uncomfortable bloated feeling you get the next day.

There will be people who will say there has to be more to losing weight than eating less and moving more.  They are right, of course.  It’s a psychological battle most of all.  The most critical ingredient is a healthy mindset.  It’s a process and you have to commit to it.  Yes, you can have crazy days if you want, as long as the rest of the time you make a serious effort to stay under calorie.  But you have to be determined and keep your eyes on the goal.  There will be frustration.  There will be times it doesn’t seem to be working.  The scale doesn’t move.  Or worse, the scale ticks up.  That’s when you will be sorely tempted to just give up.  That’s when you need to have other weapons in your fight to lose weight.  Measure yourself once a month.  Measure your waist, your hips.  Compare the numbers each month.  Take photos before you start your journey so you can make comparisons.  Pay attention to how your clothes are fitting.  Nothing boosts your confidence more than dropping a pant size.  All these things will keep you motivated and show you the process is working even when the scale isn’t co-operating.

Be aware there will be temptations along the way.  Someone brings donuts in to work almost daily, or a friend keeps inviting you out to eat at high calorie places all too regularly.  You have to learn to pick your battles and know it’s okay to give in sometimes.  It’s a lifestyle, after all, and you you have to be able to enjoy your life.

The Big Picture – What Was the Draw?

Today, we have a guest blogger, Poppy Wortman.  She is from New Zealand but now lives in India, and studies yoga and ayurveda. 

Ask a studio of yogis – be they first class, a year in or long term Sun Saluters – what was their pull to first go to yoga, and the answers will be manifold.

“My doctor recommended it for my tight shoulders”; “I needed some ME time”; “I wanted to get more flexible”; “I had Lululemon tights and wanted to wear them somewhere other than out for coffee.”

My call to the mat and doing a downward dog?

Quiet – and at times, not so quiet – desperation.

From the age of eight-years-old, disordered eating thoughts, patterns and ways of being started creeping up on my psyche, progressively consuming me. By the time I turned 19, my entire being was swamped and entrenched in an eating disorder. This is not the time nor space to delve deeper into that aspect – I sometimes enlighten on my personal blog, www.popyarns.com, should you maybe feel the pull to read into it a bit more.

Years of on-and-off counselling, psychiatry and even an attempt at hypno-therapy proved minimal, if any, recovery. I look back and have no idea how I got through those years; perhaps the perfectionist, high achieving tendencies that often come in partnership with bulimia-cum-anorexia-cum-obsessive-orthorexia got me through (I somehow managed to be awarded dux all three years, which absolutely astounds me when I recall my mind frame). But with assignments and exams and early-20-year-old worries on top of constant calorie counting and obsessive exercising, my mind was a very busy – and never winding down – place.

Upon graduation I moved to Australia to blow off steam. Living in Brisbane with a group of gal-pals, there was a lot of drinking, late night (well, early morning) stumbling back to our flat and irregular eating. Although my consumption remained very limited to a handful of edible options, the alcoholic ingestion and its subsequent binge out on “no-no” foods had me put on a few kilos.

I was in absolute despair.

I moved home to New Zealand – a new boyfriend in tow – and we decided to go travel around South East Asia. The whole trip I would get up at 6am to go running for a few hours and spend the days obsessing over what I was eating, determined to shed back to my “ideal” size. A big divide started to chasm out between us, and after a few months back at home after our trip, we decided to separate. (I think the moment was decided when he asked, “Would you rather be skinny, or be with me?” and I hesitated).

My inner reaction on us parting ways? Good. I can lose more weight without him in my life.

I was irritable and angry all the time. I was starving my body, then ramming it full of food when the cravings took control. Though my outside life was seemingly “perfect” (what even is that?), my head was in disarray. I was deciding whether I should move up to the city and take a journalism job, when one night I had this intense impulse that I wanted – no, I needed – to go to India.

Once the idea was in my mind, I didn’t waver once (well, at the airport as I was leaving I must admit I did have a moment where I considered going back home again). I started researching my forthcoming solo sojourn, looking at the standard touristy places to go and making a list: Varanasi, The Taj, a week on the beach in Goa. Then the idea came to me to maybe spend a few days engaging in a yoga retreat; It’ll be good for clearing my head, I thought.

I looked into a few options, and saw the price for a fortnight of “blissful restoration and rejuvenation” equalled that of a month-long teacher training course. As someone who is somewhat infatuated with the idea of adding more qualifications after her name (again, that high achiever-ness), I decided it was the way for me. I booked one that “felt right”, and come the end of July 2015, I was in the colourful chaos of Rishikesh, Northern India, with my bright pink Nike tights and a what-the-hell-am-I-doing-here panic.

Having only ever participated in two yoga classes in my life (I grew up always playing more combat sports like netball, basketball, athletics and water-skiing) I had no clue what I was up to. The other females in my course had been practicing the ancient science for a fair few years, already familiar with the Sanskrit terminology and what-angle-your-foot-goes-at-in-trikonasana. I wasn’t in tune with myself in any way whatsoever; when told to keep hips square or catch my left foot, I was so out of whack with where I even was. After a few initial days of anxiety and considering leaving, I somehow found my zone. By the time four weeks was up, I was utterly transformed.

To say yoga saved me sounds so proclamational and nonsensical. But I believe it truly did. By the end of my 30 days, I had somehow learnt to love my limbs, recognising them for so much more than just their size. I had learnt to applaud my body when it did me proud, looking at it with affection and not hatred. And when it did let me down (nailing a headstand took a fair few attempts), I learnt to give it care, not criticism.

That’s not to say I was “cured” – not by any means. But my head found some clarity as I contorted and meditated and chanted, and upon return home (after a flit up the Everest Base Camp, another transformational experience) I signed up for clinical rehab and only semi reluctantly received treatment. I was able to timidly admit that I was sick, rather than vigorously assert I was as I was as a result of veganism and a swift metabolism.

And here we are two years later, me back in India having redone my 200-hour Hatha Yoga teacher training (at Rishikesh Yog Dham, the school I came across in my first trip that I vowed I would return to) and currently in the midst of my 300-hour Vinyasa teacher training. At 10kg heavier, my body is far stronger and capable of achieving postures I once would never have been able to try.

I still have those awful eating-disordered thoughts each and every day, but I’m recovering, one moment at a time. And I firmly give that credit to yoga; it gave me the motivation and tools my mental state required to willingly save my life.

Yoga also puts me in my place. I physically cannot be the best; my left knee turns out, meaning any balance is fleeting. I have slight scoliosis, so my back has a little hunch that only semi straightens. But rather than frustrate me as it did in the beginning, I have come to accept these ailments and just look forward to the backbends.

There are many draws to the mat; health, the trend, a bid for self-love or even purely as a form of exercise. But regardless of what made you pick up the pencil and sketch that first stroke, yoga can be extremely beneficial – and sometimes even life changing – to all.

I shudder to think where I would be if I hadn’t found my freedom.

That’s the big picture of what drew me into being a yoga teacher. And what continues to keep me picking up the crayon of taking classes. If someone asks me what got me into it, of course I don’t share this extremely personal spiel; my usual response is something like, “I just decided to try it one day”.

There’s that whole “Keep Calm and Do Yoga” mantra that you often see emblazoned across social media. But I always think it should be flipped about; “Do Yoga and Keep Calm”. And balanced. And at peace. And able to find your inner strength. And your physical. Plus your shortcomings, your ailments and your abilities. Find yourself in general, really.

I know I did, And continue to do so every time I get on my mat.

Namaste.

Yoga Teacher Training In India

Poppy Guest 1[1072]

Change Your Mindset, Change Your Life Program

Change Your Mindset,

Change Your Life Program

Have you ever felt frustrated with how you look and feel?

Have you ever been on so many diets that you should take stock in the word “diet”?

Have you ever started a diet or program and get excited when you see the results, but afterwards, your weight starts to creep up and up and before you know it, you weigh more than when you started?

Have you ever wanted to join a gym but felt intimidated by the people working out in there and walked right out the door?

Have you ever felt like ‘why should I bother with how I look and feel because I am in my 40’s and married and so what’?

Have you ever been to the doctor’s and they rattle off the rap sheet list of all your medical ailments and you just stare and blindly accept it because you figure, ‘hey I can’t do anything about it, right’?

If you can answer yes to any or all of these questions, you are not alone!  We have answered yes to every single one of those questions!

What changed?  Something finally clicked and we both said, enough is enough! 

For Dave, who is a type 2 diabetic and was on Metformin, the doctor wanted to put him on another medication because his A1c number was 7.2 and was not coming down.  This was in December 2014. 

This new medication was so strong, it was going to destroy his liver.  Dave finally had enough and started to walk and tried to run a bit. 

It wasn’t easy!  He also joined the free My Fitness Pal and he logged what he ate and exercised.  Eventually, he was able to run a mile at a time, then two, then four and now he can run ten miles! 

He also lost a total of 60 lbs and his pant size went from size 40 to size 32! 

And the best part?  The doctor said he didn’t need to take his diabetes medication because his A1c was 5.8 in June 2015!

Dave Before and After with words

In July of 2015, Christine saw all the positive changes that was happening to Dave.  She had always struggled with her weight since she was a teenager. 

She tried everything, from the Medifast diet, to fasting, to Weight Watchers, to joining the gym.  She would lose weight but guess what? 

Eventually, the weight would come back and then some!  It was more like an overstretched yo-yo where the toy goes up and down and then just gets stuck and overextended! 

She finally said, ‘enough is enough’ and at age 47, joined her husband and made a pact to do this together.  She also joined My Fitness Pal and started to log everything she ate and exercise. 

Yes, that dreaded word – exercise!  She started to walk here and there and she joined a gym with Dave.  She loves the weight strengthening machines and she pushes herself to do more. 

She has lost a total of 75 lbs and went down 5 pant sizes!!

Chris Before and After with words

So what changed? 

It is a life long health journey and more importantly, we are doing it together.  We have realized that the most important muscle in all of this is our brain. 

That’s right.  That little three-pound organ plays an important part and we discovered what it takes to get the three-pound organ to control what the rest of your body does. 

This is where we come in.  We have the tools to show you how to develop a positive mindset and get great results.

What we love to do is help other people who are just like us:  ordinary normal people who understand what you are going through and want to help you be on the path to your best health. 

This is not a miracle cure that you will blink and lose weight.  (We all wish that can happen!) 

But, in the next six weeks, we will guide you with the right tools to help you motivate and inspire you to be the best that we know you are!

We offer 6 weeks of group coaching!

 

  • You will be in our private Facebook Group.

  • Daily mindset and motivational tips to help you start the day with the right mindset to tackle almost anything.

  • Daily posts of ideas to eat healthy and exercises to do.

  • Daily Group accountability. Report what you accomplished for the day.

  • Opportunity to ask questions in the group and receive positive answers.

  • Two (2) weekly Group calls via Zoom on Monday and Friday.

  • Receive the PDF of Dave’s booklet: “10 Things To Know About How Having A Positive Mindset Can Help You With Almost Anything In Life!” for FREE.

All for the introductory price of just $77!!

Pay $77 securely here with PayPal!

 

Are you someone who needs a personal coach to motivate and inspire you to be and do your personal best?  Then, upgrade to our 1:1 personal coaching!

Receive all the Group details above plus:

  • Exclusive Facebook messenger or Voxer communication with your coaches.

  • Daily verbal mindset and motivation tips via Facebook messenger or Voxer.

  • Have a personal plan for your eating and exercising goals.

  • Personal daily accountability with your coaches to report what you accomplished for the day.

  • Two (2) 30 minute private calls weekly. (Besides the two Group calls.)

  • Your coaches will be available for private support whenever needed, (via Facebook text or voice messaging, Voxer or email, etc.

  • Receive four PDFs of Dave’s booklets for FREE:

  1. “10 Things To Know About How Having A Positive Mindset Can Help You With Almost Anything In Life!”

  2. “10 Things To Know About Running”

  3. “10 Things To Know About Weight Loss”

  4. “10 Things To Know About Exercising”

Normally the price for this exclusive 1:1 coaching is $1,821, but for the first 4 people to secure the spot, it is just $777!! 

That is a savings of $1,044 which is 57% off the price!!

Pay $777 securely here with PayPal!

 

If you have any questions, feel free to contact us!  Contact Form

 

 

 

 

 

 

 

 

Disclaimer

It’s All About Mindset

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Now that I’ve realized how easy it is to lose weight when you have the right mindset, I could easily beat myself up mentally for being overweight for over twenty years. Especially now I realize I really didn’t have to be.

Instead I’m looking at this as a wonderful opportunity. I’ve always believed things happen for a reason. Especially over the past couple of years. The old saying “when life throws you lemons make lemonade” is so true.

Without going through everything, steadily gaining weight, becoming diabetic and then ultimately my health journey, losing all that weight, getting off diabetes medication, becoming a runner. Without all that I wouldn’t have such a powerful story to share. And I wouldn’t have such a strong desire to inspire and help others who are going through what I went through. I have a purpose now, a mission to reach out and help people. Since I’ve been sharing my story all over social media I’ve lost count how many times I’ve been told I’m an inspiration. I’d never been called that in my life before I started my journey. And it IS a journey.

It’s all down to mindset. Get that right and you can achieve anything your heart desires.

Diet Is A Four Letter Word!

Lifestyle

Diets only work when you are on them.  There’s a reason diet is a four letter word. When you go on a diet you are more focused on the foods you “can’t” have.

You “can’t” have carbs.

You “can’t” have sugar.

You “can’t” have fats.

So you eat salads for as long as you can until you’ve reached your goal weight or, more likely, you just can’t take it any more.  Then you go back to your old eating habits.  

Which…. Is the reason you gained weight in the first place.  This is the essence of yo-yo dieting.  Going back and forth between going on a diet and your old eating habits.

Anyone can lose weight. It’s keeping the weight off that’s the real trick.  An easier way around the problem is to make a simple lifestyle change.  Portion control or counting calories through an app like @MyFitnesspal can make a huge help.

Many people think counting calories is obsessive, unhealthy or too hard.  The truth is a repeated cycle of weight gain and dieting is much more unhealthy and harder.

Through MyFitnesspal, I can eat what ever I want.  It’s all about portion control and exercise.  Because of this I have maintained my weightloss for two years with no sign of going back.

But exercise isn’t just about being able to eat more food.  Exercise gives you a healthier, fitter body.  

Remember:  you lose lbs in the kitchen and you lose inches in the gym or on the road depending on what exercise you choose to do.

What ever your exercise of choice is, make it something you enjoy.  Now you’ll never have to “go on a diet” again!

Look For The Non-Scale Victories

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The scale lies! When you step on a scale it throws out a number and says you weigh this much. But that doesn’t tell the full story. If you ate something high in sodium the night before, or if you worked out the day before your body could be retaining extra water weight. There’s nothing more demoralizing than stepping on the scale and seeing you’ve gained anything from a pound to fi’ve pounds. Especially when you know you did everything right.

To avoid burn out look for those non-scales victories. The extra energy you’re feeling. The way your clothes fit better. Dropping a pant size gives you a huge boost. If you’re just starting out take lots of photos. Those “before” pics can give you a clear idea of how far you’re coming. Especially for those times when the scale refuses to budge. And take measurements. Waist. Chest, arm, leg measurements. Check them at the beginning of every month to truly see how far you have come.

 

Training Your Mind

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If there is one thing that is holding you back from taking action to make your dreams a reality, what is it? Sometimes, it helps to write it down and then turn the negative tone of ‘I can’t do this’, (insert the word what you can’t do), into ‘I can do this and I will do it’, (again insert the word what you will do).

Watch the mind take over and boost your confidence and positive feelings. You will start to believe that you can and will do it. Then, the next step is to turn the word, ‘I will’, into ‘I am’ doing the thing that I thought I couldn’t do.

It is important to acknowledge the struggle by writing it down and talking out loud. It is also equally important to write down and talk outloud the ‘I am’ aspect of it too.

It really is all in the mind. Once you realize the importance and power your mind has, you can start to believe anything is possible and you can take action towards making your dream a reality. ❤

Change Your Mindset, Change Your Life.

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Everything starts with your mind. Anything that has ever been invented was visualized first.  The inventor had to think of his creation first, had to believe it was possible before it could be made reality.

In the same way, you create your reality by the way you think, the way you see yourself. If you’re not happy where you are, you have the power to change whatever it is. Whether it’s fitness / weight related, or finance or career.

The first thing you have to do is decide what you want to change. Then commit to making it happen. Then focus all your energy and thoughts on making what you want happen.

I wasn’t happy about my weight. I was also diabetic and on medication. This went on for several years. I wasn’t happy with who I was. But until I became motivated enough to do something about it, nothing changed. Then one day I’d had enough. I started walking daily. Walking led to running. I also joined a site called myfitnesspal.com and started counting calories. I lost 60 lbs and now I’m the fittest I have ever been. Oh, and I’ve been off the diabetes drug, Metformin, for over two years. All this happened because I changed my mindset.

Change your mindset, change your life.