Posted in Healthy Lifestyle Advice

How to End Your 2017 Right

There are only 3 months left of 2017.
And regardless of if you have completed everything off your 2017 to do list or not, it’s true.

The good news is that wherever this year has taken you, whether you have moved closer to or further from your goals, it is not too late to change how it ends.

So here are some simple tips to end your 2017 right, no matter how it’s been going:

  1. Write down all of the wonderful things about 2017 so far.
    • Think big and small here; What have you achieved? Maybe you have repaired your relationship with your Mother, went on a trip, read some good books, met new, life changing people, or maybe you just started to do more things that you enjoy. Anything and everything good that you can think of.
  2. Stop being so hard on yourself.
    • So you didn’t achieve all of your resolutions, did you at least start making some better choices/ action steps towards your goals?
      • Yes?? Ok, you didn’t lose that 30 pounds, but you did buy those workout clothes and you have been eating more vegetables. As a result your blood pressure has went down and your Doctor and family can worry less, so good for you! Learn to celebrate the small victories.
      • No? You haven’t done a single thing to get you closer to your goals? But are you happy, have you been enjoying yourself? Well, then that’s ok, but it also leads me to my next tip.
  3. Re-evaluate your goals.
    • Are the goals you wrote down in January still relevant or important to you? If not, change them! 
    • Quite often people set goals to please other people, or because they think other’s want them to do something. However, if you are not internally motivated to do something, not only will you be less likely to achieve said goal (hence, why you haven’t reached that goal yet), but you will also be more likely to resent that person and be miserable throughout the process.
    • Make sure you are doing it for YOU.  Make sure your goals are important to you and excite you.
  4. Pick the goal that means the most to you.
    • Write down 3 things that you can do this week to get you on track/ closer to actually achieving that goal.
    • Schedule those things into your calendar, write it on a sticky note on your bathroom mirror, set reminders in your phone, and make sure you do them.
    • Write down how you will feel when you achieve that goal and how you will celebrate when you reach it.
    • Plan for success!
  5. Smile more. And relax.
    • This may sound silly, but smiling is not only contagious, but it actually makes you feel happier. Smiling also makes you appear nicer and can actually draw people too you, which can lead to both improved quality of life and success.
    • Learn to stop worrying so much. The majority of people waste their time imagining the worst possible scenario, meanwhile worrying is the biggest waste of time there is. The time you spend worrying will not actually change the outcome of whatever it is you are concerned about. Furthermore every minute you spend worrying is a minute that you could have been happy, imagining something wonderful, but instead you chose to focus on thoughts that make you upset.
    • So, if you want to have a happier and more pleasant 2017, learn to relax and focus on the good. But don’t forget to smile, at everyone, even strangers; just smile all the time, ok.
  6. Don’t give up and wait for 2018
    • Just because the year is almost over doesn’t mean you should just push your goals back and wait for the New Year.
    • The majority of people who set ‘New Years Resolutions’ don’t attain them.
    • The most successful people are the people who chose to start now. I’m sure you’ve realized by now that tomorrow never comes, and there is always another Monday next week. Therefore there is no better time to start then right now! 
    • … Ok, that last bullet was a little cheesey, but it’s true so go read it again if you have too!

I hope that the rest of 2017 is a major turning point in your life and that amazing things happen to you!

* Remember, if things don’t seem to be going your way, change your attitude about the situation and try to look for the good in every situation that you encounter.


Posted in Healthy Lifestyle Advice, Nutrition/ Diet

How To Get Back on Track

Life happens.
There is no such thing as the “perfect diet”.

So whenever you ‘fall off track’ the best way to deal with it is to forget about it and move on!

Do not stress or feel guilty.
Do not ‘over exercise the extra calories.’
Do not starve yourself for the next week.
Don’t starve yourself for the next week.
Do not make a big deal out of it, look at the bigger picture of your life.

Get right back on track.

Allow yourself to enjoy social events that include food, without feeling guilty, knowing that getting back on track is as easy as enjoying the meal, accepting it, and moving on.

However, if you struggle with getting back on track after a binge or a long weekend of poor eating, I have put together some tips to help you get back into the swing of things:

  1. Step away from the scale. Do not, I repeat, DO NOT weigh yourself the day after a holiday, cheat meal, night out. Your body will most likely be holding more water from eating differently than you normally do (processed, unhealthy foods tend to be higher in salt, therefore causing your body to store more water) and drinking less water (and maybe drinking more alcohol). This does not mean that you actually gained 5-10 pounds from one meal, one weekend of falling off track. Give yourself a few days, or even a week for your body to release the extra water, if you feel the need to weigh yourself.
  2. Hydrate, hydrate, hydrate: Aim to drink at least 500ml (1 generic bottle) of water more than you usually do. This will help to re-hydrate after any dehydrating activities over the weekend, but will also help to reduce bloating and decrease the amount of water your body is holding, which can also help with the ‘sluggish’ feeling. Green or herbal teas can also be great for helping to decrease bloating or stomach cramps, while also helping to hydrate and provide antioxidants.
  3. Eat fruits and vegetables at every meal. This will give your body the vitamins and nutrients that it has been missing, which will help with the aforementioned ‘sluggish’ feeling. Furthermore, the fiber can also help get you feeling regular again, if you know what I mean…
  4. Ease back into your exercise routine. There is no need to work extra hard in the gym just because you had a piece of cake, however, you should try to get back to your normal exercise routine. Don’t allow falling off track with your diet to spiral into falling off track with everything.
  5. Forget about it, move on, and prepare to fall of track again. It’s easy to stay on track when you are in complete control of everything and eat all of your meals at home, however, that is no way to live life. Just because you have goals, or are trying to be healthy, is no reason to avoid social events that you are not in control. Just make the best choices possible, don’t eat until you feel like you are going to throw up, enjoy the company you are with, knowing you can always get back on track.
Posted in Uncategorized

Stop Making Health & Fitness Seem Impossible

For some reason people think being healthy and fit is complicated and impossible. The good news is that losing weight, gaining muscle, and getting into good shape are all relatively simple. The bad news is that it is not necessarily “easy” and as much as those expensive detoxes would have you believe, it is not instant either. 
I think that is why people think it is so hard, they eat one salad, or go to a gym once and wonder why they don’t have a six pack yet.
Yes, those are both good and healthy habits that will put you on the right path, but the path is not a magical time machine. It will take following those good habits consistently for an extended period of time in order to see results. 
I know you were hoping I would give you some simple way to wake up tomorrow with your dream body, however, the healthiest way to lose weight, and keep it off is to lose it slowly. 
Now, I know that is not what most people want to hear, but I am not here to sell some detox or magic 30 day program that promises fast results; I am here to educate and help as many people as I can. 
The real trick to reaching fitness goals is to make small, maintainable changes, and continuously aim to make better choices.
If you do not exercise at all, start by adding in a 30 minute walk 5 days a week. 

If you have take out 4 nights a week, start by making your own meals as often as possible, and if forced to eat out, make the healthiest choices possible (have a side salad to get your veggies in, grilled instead of breaded, etc… more on healthier take out options in a future post?)

If the only beverages you consume now contain caffeine, sugar or alcohol, start by adding in a bottle of water at every meal.
These changes may seem very small, but they are just small enough to be maintainable and to start seeing small results over time. 

The goal is not to change your whole life at once, it is to learn to make healthier choices which will lead to a new healthier lifestyle. 
This is good news!

This means you do not have to be perfect all the time. 

This means you do not have to eat only healthy foods all the time.

This means you do not have to get in your workouts all the time. 

This means you do not have to deprive yourself and go to the gym every single day to get results. 

This means that you get to live a balanced life; eating healthy 80% of the time and letting yourself splurge 20% of the time; getting in your exercise when you can, but not beating yourself up when you can’t; seeing slow steady changes, but not losing your sanity in the mean time. 
Health and fitness is not and should not be impossible, all you have to do is start making small changes and stick with it. 
** as always, feel free to ask me if you have any specific questions or if I can help you get started!

Posted in Uncategorized

Preparing For a Healthier Summer

This is not going to be a quick guide about how to look hot on the beach.
This is going to be a simple guide about how to maintain, and potentially even improve, your health during the summer.

I know that as the weather gets warmer most people tend to get busier with their social life, BBQ’s, lounging at the cottage, and therefore tend to let their healthy habits fall by the wayside.

I know this, because I am one of those people. I love enjoying my time in the sun with family and friends. However, I know that my long term health depends on what I do consistently, rather than just my habits in the winter. This does not mean that I always have to eat perfectly and get in all of my workouts every week, this means that I aim to make healthier options whenever possible, and just do my best.

It is possible to enjoy your summer while making healthier choices, therefore I decided to put together a list of the ways that I maintain my health and fitness goals even with the temptations of summer.

  1. Do something, anything, active every day.

This does not have to mean you go to the gym everyday; this could be going for a walk or a hike with friends, going swimming or playing water sports, or recreational sports/ activities. Just do your best to move as much as possible, as tempting as it is to lie in the sun all day, your body will benefit from more movement – even if it’s just short breaks from sitting. Plus the mix of exercise and sunshine will give you the added benefits from Vitamin D as well!

Remember, a body in motion, stays in motion!

2. Up your water intake

The majority of people are not drinking enough water as is, but as the weather gets warmer, people sweat more and water needs increase.

Aim to drink over 2L of water a day.

Not only will you be getting the added benefits of drinking more water (which is a whole other blog topic), but this usually leads to people decreasing the amount of sugary or alcoholic beverages they consume. Furthermore, more water will help to keep your body healthier and hydrated, and will also help to keep overall calorie consumption lower which can aid in either weight loss or maintenance.

3. Eat 5 servings of vegetables a day.

I know that during the summer it can be much harder to stick to a certain diet, and that sometimes can give people the “screw it, I’m just going to eat whatever I want and get back on track in the fall” mentality.

However, I don’t want you to let your goals or health fall completely off the tracks this summer. I want you to enjoy your summer, while making better choices. Remember, health is not about always being perfect; it is about making the best choices you can, while living a balanced and happy life. This means you do not deprive yourself, but you ensure that you are still giving your body the nutrients it needs.

That is why I always make it a rule to eat 5 servings of veggies a day, no matter what else you may be filling your body with, you know that you still got in your vitamins and nutrients first.

If you are planning on going out for dinner with friends and don’t want to order the salad, just make sure you get your veggies in for lunch, or have some as a snack.

If you are going to a BBQ or a potluck, bring a vegetable tray, that way you know there will be healthier options you can chose from.

See how you can still enjoy your social life without treating your body like a garbage can?

Adding in the vegetables will not only ensure you are getting the proper nutrients in, but it also usually leads people to eat less junk foods because veggies will give you that full feelings.

That’s it!

Seems manageable, right?

All of these tips may seem very simple, however I guarantee you that if you follow them all to the best of your abilities they will make a huge difference.

Feeling and looking your best does not have to be complicated, in fact it is very simple; however, it does take consistency.

It is better to live your life following the 80/20 rule, doing your best and making healthy choices the majority of the time, but still allowing yourself to splurge or forget a workout every now and then, rather than living but the 100% or 0% rule, in which you feel that if you cannot be perfect you don’t even bother trying.

I hope these tips help you keep up with your healthy habits all year long, and as always if you ever have any specific questions please feel free to reach out!

Posted in Healthy Lifestyle Advice

Intend to Have a Better Life

Every second of every day that you are awake is spent thinking; whether it’s the thoughts in your head, thinking about what someone is saying, thinking about what you’re going to say next, or reacting to a new situation, if you are awake you are thinking. 
So it’s safe to say that your thoughts have a large impact on your life. 
Did you know that the thoughts you think are actually shaping your life? 

Your thoughts can not only change the things you do in a day and how you react to the events of your life, but they can change the future and therefore the quality of your life. 
The more you complain, the more you look for the bad, the more you are going to see it. Furthermore, the more you look for the good things, the more you will start to see the good in your own life. 

Like attracts like, it’s not just me trying to be an optimist here, it’s science. 
If you are not completely satisfied with your life right now, or even if there are certain areas that you wish to improve on, this is great news! This means that you do not have to wait for something else to happen or change in your life, and you can actually start to have a better life, today. 
You might be waiting for something in particular to happen, and then you will be happy and enjoy your life, but it doesn’t work that way. If you want something that will make you happy you have to be happy now in order to get those things. 
This is not necessarily a change you can make overnight, but it is something that you can start working towards now.
I want you to intend to make your life better. 
What are intentions you ask? Intentions are essentially a plan. 

So basically I want you to plan to be happy.  

I want you to plan to look for the good in your life. 

I want you to plan to let go of the little things. 

I want you to plan to live an amazing life. 
Where to start? (I recommend getting a journal or something and making lists) 
Start by being thankful for all of the good that you already have in your life. Even if you don’t think you have a lot to be thankful for, I guarantee there are plenty… Where did you wake up today? Were you in a nice comfortable bed, in a home with hydro and running water? Do you have a family and friends who love and support you? How’s your health? You’re able to read, correct? You have the privilege of having some sort of device to use the internet? ….and the list goes on; trust me although you may not have everything you want you are blessed with some pretty amazing things. 
Then I want you to intend to only look for the good in every situation, as soon as something happens that you want to complain, look for something positive about it. If you look hard enough you will find it. 

Intend to only talk about happiness, health and prosperity; stop focusing on the bad news, gossip, sad events going on in the world, you will never leave a conversation feeling happier talking about those things. 

Intend to let it go; whatever is bothering you, whatever chip you have on your shoulder, something that you were hoping to happen that hasn’t, just let it go. I am a big believer in whatever is meant to be will always find a way, so if you don’t get what you were hoping for that means something better is coming your way, but you will never receive it if you spend so much time being upset and negative about whatever you didn’t get. 

Intend to be kind and give love to every person you meet. No, don’t make love to every person you meet, but give love; be nice, compliment others, show appreciation, be the first to say hello, smile at strangers. 
I do a lot of reflecting. 

It helps me see where I’m improving, what I have achieved, and usually helps me to change my mood and feel better. 
A little thing I like to do every week (usually on a Sunday) is to write out my achievements for the week, big or small, write down my goals for the week/ what I want to accomplish, and write down things that would make the week great. 

So even if I feel like I was unproductive this week, this helps me to refocus on the good, and plan for an even better week to come. 
Stop dreading Mondays, plan to enjoy your Mondays!
I could go on and on about intentions and reflecting, however I planned on keeping this short and sweet and it is already getting quite long, so I am going to come to a conclusion now (and maybe do more on this topic at another time. 
Be thankful & actively seek things that make you happy, or be the light that brings happiness to others, you will be surprised as to how good that makes you feel. 

Posted in Uncategorized

12 Months; 20 Pounds & Happier

This day last year I was anxious and excited as I was preparing to step on the stage for my very first fitness competition.

Since I have already wrote a full blog on that experience I will not talk much about it, but long story short, I did quite well and did actually enjoy myself.

As soon as I was done my competition I was all psyched for my “off-season” and to come back next year and aim for my pro card.

However, a lot has changed in my life since this time last year.

As an outsider looking in you may not really notice these changes, but as someone who tries to be very in tune with their thoughts and personal growth, I have noticed a huge difference. My outlook on life, the way I talk to myself, and my goals have all drastically changed.

Of course, there is the physical transformation with a difference of more than 20 pounds since I stepped on stage. But I am more focused on how far I have come mentally in the last year.

One of my goals for 2017 was/is to eat and exercise for the sake of my health.
To eat vegetables and a variety of whole foods, not to cut weight, but because I know my body will appreciate them.
To do cardio a couple times a week, not to increase my calories burned, but because I know my heart will be stronger for it.

However, one of my bigger goals for 2017 was to enjoy my life more, and make more memories
To be able to go on a spontaneous trip and not worry about getting all my workouts in for that week.
To be able to go to family dinners, BBQ’s or wherever and to just enjoy the food and fun, stress free.
To be more than just my body.

To some people this may seem ridiculous that I actually had to make this a goal, but for someone who is very driven and always feels the need to be doing something productive with their life (who last year had very strict goals and a strict lifestyle for the first half of the year), I knew I had to put it in writing.

Over the last 12 months I have learned to truly love the skin I am in, not in a conceited way, but in a ‘I know my self worth is not based on my body fat percentage’ kind of way. In a way that allows me to be happy and enjoy my social life, without feeling guilty or like it is going to ruin all my progress.

Over the last 12 months I have been focused on being more selfless, giving more to those around me and really paying attention to how I make others feel. Not to say that all fitness competitors are selfish, but you do have to be totally focused on you and your goals in order to do well, so it forces you to think about yourself more than others.

Over the last 12 months I have made more memories,  improved many relationships, and learned to see the wonderful qualities that I have on the inside, and I continue to keep this up.

Clearly, my physique is not the most “award winning” that it ever has been.

But I don’t care.

After you do a fitness competition, every single person who I have talked to, has said that they feel “fat” even when you are at a normal, healthy weight for a while… And I would be lying if I said didn’t feel like that, especially when I compare myself to pictures of my show.

However, I can honestly say that it no longer bothers me.
I can lift a heck of a lot more than I could this time last year.
I have more shape to my body.
I have a fun social life, and people actually enjoy spending time with me.
I am happy living the life a 22 year old should be living.
I am still relatively health conscious, but food and exercise are not all I think about.

** This is not to say that if you are young you are wasting your youth prepping for shows, like I said I am still super glad I did it and I learned a lot! Just make sure that you are ready for what comes after, prep is no way to live for the rest of your life and remember you are beautiful even when you are not stage ready. Furthermore, what good is a stage ready body or a bunch of trophies if you are miserable and lonely because no body wants to be with you when you are dieting? (No, I was not miserable and lonely – I actually had a lovely support system, bless their souls, but I know that I was not the most fun to be around.)

In the end I do believe that it is important to have goals, especially if it is necessary for your health and well being.

Just make sure that you do not let those goals totally take over your life, even if you have to lose over 30 pounds because your doctor said so, you can do that by making small, manageable changes.

Overall, what I’m trying to say is that the best accomplishments in life come from the inside, as cliche as that sounds, it’s true.
Trophies are awesome, but all they are going to do is collect dust, memories and relationships will last a life time.

The key to life is balance, and although I am still learning, I know that I have made huge leaps in my personal growth over the last year and that is an accomplishment in itself.

Is what you are doing now making you happy?
Are you living your life to the fullest?

If you are having trouble reaching your goals and/or finding balance in your life, talk to somebody about it!

PS – people don’t love you for your body (if they do, they’re not worth your time and deserve to be throat punched), no one else notices that extra 5 (or 20 in my case) pounds except for you, you will never be happy if your only source of happiness is reaching a certain goal weight, so go out and make memories, enjoy your life, now!

Posted in Uncategorized

Find What You Love & Make It Work For You

Getting healthy or in shape does not have to, and should not make you miserable. There is not one “right way” to eat and exercise that will work for everybody. This is partially because every body type is different, but also because every person is unique and has different likes and dislikes.
There are so many healthy foods out there, so if you don’t like broccoli and chicken, that’s ok! You don’t have to eat it to be considered healthy, there are many other vegetables out there that you can eat instead of broccoli, and there are many other sources of protein that you can eat to get its benefits!
Oh… you don’t like vegetables? Salad is for rabbits? Healthy food is “boring”? 

How original

Luckily, with healthy being such a ‘trend’ lately there are so many easy, delicious, and health conscious recipes out there, just check the internet. 
There are many ways to make healthy eating enjoyable for you; it can be as simple as a different method of preparing certain foods, sneaking them in to other dishes or smoothies, or maybe you need to expand your menu and try some new foods. All you have to do is keep trying new recipes and foods until you find some that you like. Then, once you find which ones you like and don’t like it is very simple, eat more of the ones you like. 
Furthermore, once you start eating vegetables and fruit (which are both filled with tonnes of amazing nutrients and vitamins) regularly your body will, and no I’m not making this up, crave those nutrients – which means you will actually start to crave healthy foods. 

This means it will become easier and easier for you to eat healthy, and enjoy the process. For most people this also means that they start to enjoy the taste of other vegetables, that they might not have before. 
Isn’t it amazing how smart our body is when we fuel it properly.
On to exercise…. 

“I can’t run.” 

“I don’t like to sweat.”

“It’s hard.”

“I wouldn’t even know where to start.”
None of that matters. 

You don’t have to do any particular type of exercise for your body to benefit from it. 

There are so many different types of exercise. No matter what you have tried before, there will be something that you enjoy doing. 

Unfortunately, you will never learn what kind of exercise is right for you if you never get off the couch and try something. This means it may take actually getting up and making an effort to try new things in order for you to find what you like to do, however, once you find it, I promise you will never look back to your old, sedentary ways again. 
**Sidenote: this does not mean you will never be tired, or want to have lazy days. Those days are OK, as a matter of fact rest days are actually needed. Making a lifestyle change is all about finding a balance between being active and allowing yourself enough recovery, all while making sure you are not over-indulging in one or the other. 
There are many different exercise programs, sports and fitness classes out there, however if you do not enjoy it, if you do not look forward to your workout then what are the chances you will stick with it? 

The goal is to find exercise that you enjoy, and that you will want to keep doing in order to stay active as you age. For some people this means cross training, combining different kinds of exercise (strength, cardio, yoga) into their program and doing a little bit of each every week. Other people may love their pilates class (or at home video) and religiously do that workout 3-5 times a week, never becoming bored or even wanting to try something else. For some, their exercise could include their daily walk/ jogs with their dog. Any and all of these examples are great, because all of them get you moving, and any movement is better than no movement. Furthermore, this means that as your goals, likes and needs change, you can continue to change the type of exercise you do, as long as you keep active then you will continue to reap the benefits. 
The best “diet” and exercise program is the one that you enjoy and can do for the rest of your life. 

So get out there; try new foods, attend a new workout class, dance while you clean your house, find what you love and repeat!
** If you are totally lost or are feeling overwhelmed and don’t know where to start, just ask, and let me help you find what will work for you!

Posted in Healthy Lifestyle Advice

Why Fitness is Really Important

Sure, having a six pack and huge biceps can make you feel cool, maybe give you a bit of confidence for a bit. However, it is not going to improve your quality of life. 
Fitness is really important because of the long term benefits and the impact it can have on your future. 

I’ve gotten to the point in my life (yes, I’ve reached this point after only 22 years) where having abs isn’t my life purpose. Yes, I do want to feel comfortable in my skin, but my self-worth will not be dictated by my body fat percentage. 

Of course, like most people, I worry about what people think about me. 

But, I no longer let those thoughts occupy much of my time. 

The more I learn about my body, what it can do, and how certain exercise affects it, the more I enjoy it. 
Fitness has helped to not only change my physical body, but shape the person I am today. 

Not only am I stronger in the gym, but I am more confident in my physical capabilities. 

I have seen the benefits of exercising as you age.

I have seen them in clients of mine, in their late 40’s and 50’s who say that they feel that they are in the best shape now that they have ever been. 

I have seen the effects in my 81 year old Grandmother, who does something active every day, whether that be going to the gym, riding her bike, or just going for a long walk, I think this woman may be healthier than me!
There is so much information about how exercise can improve health and decrease risk of disease, but none of those reasons evoke any emotion. So I decided to write about my exercise is actually important. 
I will continue to exercise because I want to age gracefully and with a higher quality of life. 

I will continue to exercise because I want to be strong enough to do things for myself when a man isn’t around to do it for me. 

I will continue to exercise because I want to be able to carry the groceries in, or run up the stairs without getting winded.

I will continue to exercise because I want to be healthy and strong enough to walk around without be at a risk of falling and breaking a hip. 

I will continue to exercise because I want to be healthy enough to run around and play with my kids and grandkids.

I will continue to exercise because I plan on spending the rest of my life making happy memories, not memories of being stuck inside a Doctor’s office.

I will continue to exercise because I know my body feels better when I do. 
My goal in life is not to live forever, but to enjoy it as much as I can.
You cannot control everything in life, in fact, there are many things that are out of your control. 

But, one thing that you can control is your habits. 

Do your current habits improve your quality of life?

If not, hopefully, this is the sign you needed to make a change! 

If so, keep on doing what you’re doing, and never let somebody tell you you’re too old to exercise!

Posted in Healthy Lifestyle Advice, Nutrition/ Diet

3 Simple Changes To Help You Lose Weight

1. Move as much as possible.

Stand up as often as you can, try to find things that you currently sit and do that you can do standing instead.
When sitting get up every 30 minutes and walk and/or stretch for as little as 2 minutes.
Fidget more.
Inconvenience yourself: make multiple trips carrying groceries, go to the far washroom at work, park at the far end of parking lot.
Make it your mission to sit less frequent, and for shorter periods at a time during the day.
** Research has proven that a 5 minute walking break every hour could burn an extra 500+ calories a week, that means without changing anything else in your routine you could lose 7 – 10 pounds in a years time.

2. Drink more water (and other zero calorie beverages)

Water not only helps your body function optimally, but sometimes you can feel hungry when you are actually just thirsty. Therefore drinking a glass of water before you eat can make sure that you are truly hungry, learning to eat only when your body is actually hungry (not bored or thirsty) is a great way to lose weight.
Furthermore, liquid calories, like pop, alcohol, specialty coffees, etc., may taste great, but they give you zero nutritional value with a tonne of calories.
By consuming calorie free beverages, like water, green tea, black coffee (or decreasing the amount of sugar/ milk in your coffee) is a great way to decrease your overall calorie consumption.
For example, say everyday at lunch you have your typical lunch with a can of coke. That can of coke is about 150 calories, in one week that adds up to 1050 calories, over a year that is 54,600 calories of sugar… If you cut out just that can of pop and nothing else for one year, you would lose 15lbs…. 15lbs just from cutting out one can of pop!

3.  Eat more fruits and vegetables

Start every meal or snack with either a piece of fruit or raw vegetables.
Fill up with healthy foods first and you will find that you become “full” faster, leaving less room for that highly processed junk that you usually crave. Did you know that those super delicious junk foods you crave, the ones with loads of added sugars and fats, are actually designed to leave you feeling still hungry? It is no snaccident that you are still hungry and craving more after you eat junk food, that’s the way it is made, it is made to make you over consume…. Whole foods on the other hand leave you feeling satisfied, which will not only fill your body with nutrients that it needs and allow you to feel like you are eating more, but you will actually be consuming fewer calories!

4. Stop Mindless snacking! (Bonus)

This last tip is sort of an extra, but it will make a huge difference so I didn’t want to leave it out!
Instead of just going to the pantry at night as you are watching TV and devouring a whole bag of chips – portion out 1 serving, and actually pay attention to the flavour of the food.
Have you ever sat down with a box of Oreos and before you knew it you were grabbing plastic because they were all gone?! We’ve all been there, and it’s OK. 
You will be surprised as to how much more satisfied you feel when you actually taste and eat your food mindfully, rather than stuffing it in your mouth like a zombie.
** However if you are following tip #3 your bag of chips should be some raw veggies and dip….and then if you are still hungry having 1 serving of chips/ 1 cookie, etc.
Furthermore, once you start paying attention to what you are eating and not just eating anything and everything that is presented to you (the candy bowl at work, leftovers, donuts that a co-worker picked up, etc.) you will see how quickly those odds and ends can add up.

There it is!

It’s not a quick fix by any means, but if you add in these tips to your everyday life I almost guarantee that you will start to see results.

Even if it is just one pound a month, in one year that is twelve pounds, which is twelve in the right direction.

Weight loss doesn’t have to be complicated!

Posted in Healthy Lifestyle Advice, Uncategorized

What Are You Waiting For?

Whether you are waiting for Friday, summer, a vacation, to lose the weight, whatever it is; we seem to always be waiting.

Have you noticed that?
All week long people ask, “is it Friday yet?”
All throughout the winter people complain about the cold, counting down to summer.
People say they will start living their life when they reach a certain goal.

We are forever counting down, and wishing away, the days for a certain event.

However, most of life is spent waiting.

There are more days during the week that are considered “work days” than there are days on the weekend.
That means, instead of making the most out of those days in the middle, most people spend the majority of their time complaining and being miserable while they wait for it to be the weekend again.

Winter, especially if you are in Canada, can feel like forever, but it is inevitable.
Every year we know it is going to come, so why do we instantly start complaining and allow something that isn’t a big surprise to drastically change our mood so much.

Unless you are one of the lucky people who live in a vacation spot, the chances are you are not always on vacation, and for most of us that means we are working and at our “boring, every day lives” the majority of the time.

This means that we waste the majority of our time waiting and being miserable, by choice.

The good news is you can change your life, by changing your outlook.
You can lose so much happiness by continually waiting for outside circumstances to change so that you can be happy. However, the happiest people are not the ones who’s lives are perfect and who are always doing something exciting, they are the ones who make a conscious choice to be happy and enjoy life now.

Instead of waiting for the weekend, or for summer,  make the most out of your time now. Focus on the positives and start to find things you enjoy about the time that you usually dread. Learn to look for things you like about your job (your co-workers, helping others, or that you have a paying job), find a new winter hobby, look for little things to make you happy during the “waiting” periods.
Monday through Thursday and winter coming every year are both inevitable, you know they are coming, so why let something that you have no control over dictate your mood. Stop allowing things that you cannot control effect your moods, take control of your life; choose to see the good, choose to find things that make you happy, and stop allowing the inevitable events make you miserable.

Just stop complaining.

The easiest way to be happier, any day of the week, any time of the year, is to stop focusing on all the “bad things” and to look for things that make you happy.

Our thoughts are like an avalanche, if you look for the bad and are miserable you will start to see more and more until you feel those thoughts have totally overwhelmed you. However, if you look for the good then you will start to see more and more of it until you are overjoyed with good thoughts.

Stop waiting for a certain day, a certain season, a certain someone to notice you; go out and make life happen instead of letting life happen to you.

Life is too fragile to spend so much of it sad and miserable. It is better to look back and see that you made the most out of each day, maybe made a few mistakes along the way, but that you enjoyed life, rather than to look back and regretting all the things you didn’t do, and all the time you wasted waiting for something to save you.

Smile more.
Be kind to others.
Laugh as much as you can.
Take up a new hobby.
Ask that person out.
Audition for the play.
Put yourself out there.
Live the life you have always wanted to live.