Frozen Nessie in the Lake

Has Nessie come for a visit to the cold, Mohawk Lake at Mohawk Park? Perhaps. You be the judge!

Today, in Canada, it is Thanksgiving. I am thankful for the new life I’ve started and now that everything is in place, I am looking forward to having the best year of my life. Having Healthy Chocolate in it gives me the energy to focus on what is important to me, and one of these aspects is my editorial writing. In September, I experienced the Brantford International Jazz Festival and spent the whole weekend at Harmony Square enjoying every musical & magical moment. I hope you enjoy this little “guest blog” from my other persona 

Brantford International Jazz Festival: September 17 & 18, 2011                                                        Jazz is reborn in Harmony Square by Victoria Kaye

I made Brantford my new home on Canada Day, and it was only fitting that the first billboard to catch my eye was an event featuring a colourful trumpet playing Jazz musician. All summer, as the city was in slumber, my GPS destination pointed to Harmony Square, as each Friday night was spent perched on a bench listening to a great musical lineup the city composed for our entertaining pleasure. I now realize they were the opening numbers for the main act, the 4^th Annual Brantford International Jazz Festival.

Hep cats adorned with stylish lids and dressed in black wear the unspoken uniform of the modern jazz musician, allowing the colours of the rainbow to shine through the music. Jazz surfaced in the early to mid 40s as that generation came from swing and knew how to cut a rug. So it wasn’t a surprise to pop the cork and get the bubbly pouring as clarinet playing Bob DeAngelis and his Champagne Band opened the outdoor festivities and Zoomers spontaneously started dancing in the Square. This vibe recurred throughout the two sun-drenched days as we were transported by the syncopatic melodies of a bygone era.

The beat is automatically appreciated as toes begin tapping, fingers snapping, and it really doesn’t matter if you can’t keep up as you’re bound to hit a double quadruple configuration of melodic tones wedged in between, hence the invention of 1/8 and 1/16 notes! And don’t hesitate to sing out loud, even if you forget the words, as the jibber jabber of a two year old is actually words in the secret language of Jazz. Nonsense syllables known as vocables fill its dictionary from bebop to zebop, with a lot of oompah-diddy and doo-wop in between.

A part of me was glad that I didn’t bring a lawn chair, as my gypsy being travelled freely from stage to stage, absorbing the magic from different vantage points throughout the festival. 5 After 4 took the stage at 3:30 and, at 4:05pm, I heard a women wail, “I just don’t want to leave,” as she hung up her cell phone, obviously bailing from a scheduled rendezvous. At this time, as I scan the audience, I notice the men in black from the first set are scattered throughout, and the little drummer boy from the Heavyweight Brass Band sits in front of centre stage cross-legged like a 5 year old at story time. “Live music lives and reigns supreme,” begins Vito Rezza’s session and he feels sorry for the new generation whose “…music is served in a can.” For him and his colleagues, performing live is the ultimate connection between music and audience.

There are no rules in Jazz, so grade school music lessons are gone, demonstrated by The High Rendition Jazz Band comprised of grades 9-12 students from various Halton Region high schools who are encouraged to venture away from the archetypes of traditional music standards.

Experienced songstress Emilie-Claire Barlow breaks the rules with her rendition of 60s tunes such as “These Boots were Made for Walking” by Nancy Sinatra in a style more favourable to her father, Frank Sinatra. Even Bob Dylan is fair game as Ms. Barlow puts it, “…taking what’s familiar but making it very different and unexpected!” Generational genre crossing was happening all over with the Heavyweight Brass Band covering Michael Jackson’s “Beat it” and, on Sunday, with the big vocals of Charles Di Raimondo – who also performs as a classical tenor – taking a great opera aria from Giuseppe Verdi’s Rigoletto and rearranging it for a Jazz band.

On percussion for Mr. Di Raimondo is Brantford’s own Frank DiFelice, not only the founding father and President/Chair for the Brantford International Jazz Festival, but also an accomplished musician in his own right. When I ask him which he prefers, being backup to a big voice or backstage manager of a world-class production, without hesitation he states, “Always first, my profession as a musician, then my work.” He thanks me for asking what he considers a great question, as he finds it easier picking up the sticks to his drums than picking up the sticks when something goes wrong with the show. “Just this morning, at 8am, I get a call that the limo failed to pick up one of the musicians from last night’s Al Jarreau show at The Sanderson. He needed to be at the airport by 8:30am, but I needed to be here at Harmony Square by 8:30am and on stage at noon! It’s all about being able to change gears.” It’s obvious that Frank runs like the well-oiled sporty Mercedes SLS that kept him on track. He assures me he will be oiling his own “gears” later on with a great bottle of red wine in the spirit of celebration. I take this opportunity to ask if he is the one who put harmony in Harmony Square. “I would like to think so,” Frank smiles as he walks away to take his place stage-side.

The rest of the lineup for Sunday afternoon was instrumental, sans vocals. Starting with a low sizzle, like lighting kindling to start the sweetest fire that any second will start smokin’ as it catches flame and crescendos into a roaring blaze, appeared CaneFire. The Latin swagger of these musicians acts as a metronome to help the audience keep the Caribbean beat. CaneFire’s lead Jeremy Ledbetter claims, “The sky looks just like this!” as they transport us to the imaginary tropics.

As we check out other stages dotting Downtown Brantford, my path crosses with enthusiastic drummer Lowell Whitty, the little drummer boy from yesterday, who has returned to the New Orleans Stage to play with the Dixie style of the Climax Jazz Band. The smile hasn’t left his face and I tell him his grin is even bigger today. “How could you miss this? To see all these great bands on stage!” His enthusiasm is contagious.

Finally, the instrument I’ve been patiently waiting for all weekend is being set up at centre stage, the Xylophone. I am introduced to Peter Appleyard along with Guido Basso, Terry Clarke, Joe Sealy and Dave Young coming together as Made in Canada and all recipients of one of Canada’s highest honours – the Order of Canada.

And as five o’clock rings on the clock tower overlooking Harmony Square, I wonder just how could you top this for your closing act? The word “hoppa” now is officially added to the Jazz vocabulary as Pavlo’s electric hips keep the distinctly Greek style of the Mediterranean beat alive. Both Pavlo and the audience find it hard to bring the weekend to a close.

It’s now evident to me that any instrument can play Jazz. Everything from washboards to pots and pans, and even the clickety clack of my keyboard as I type, while listening to jazz greats on my iTunes, downloaded from our friends at 91.1 Jazz FM. As radio personality Walter Venafro, Master of Ceremonies for The Brantford International Jazz Festival, summed it up nicely, “I could never imagine life without music, as I have never lived without music. And musicians are the most passionate of human beings.”

I have twelve months to invest in a comfortable lawn chair.

Photography: Victoria Kaye (There are much better shots out there by professionals with bigger lenses! Please google and appreciate the beauty they captured!)

What I Do….

*Avoid eating past supper time. Nothing past 7pm or at the very latest 8pm. No eating meals or ANY carbs in the evening. If necessary, a piece of fruit, low fat yoghurt, sugar-free licorice, protein bar.

*Eat carbs at breakfast OR at lunch time and nothing past 4pm. Gives the body a better fighting chance to not feel bloated and to deal with the sugar spike and
eventual drop that happens after eating carbs. Also allows the body all day to digest and process them.

*No trips to ANY Fast Food Restaurant UNLESS I am eating something off of their Healthy Choices Menu. Wendy’s and McDonald’s now have great Salad and Chicken Recipes as well as wraps. So does Tim Horton’s. But it’s best to stay away from them if at all possible because the greasy smell of the fries can have a sugar spike on your system. As well as a psychological effect. That’s why KFC works.

*Avoid all deep fried foods. You want fries, bake them or grill them in the oven or choose Sweet Potatoes instead but it’s best to bake them. Sprinkle them with Pam cooking spray or a wee bit of cooking oil and paprika and you’ve got crispy fries.

*Pizza is OUT. Unless you do it yourself from home and use Whole Grain Pita Shells or Tortilla Wraps and make your Pizza with TURKEY OR CHICKEN Pepperoni, fresh veggies/fruits, and calorie reduced tomato sauce/paste or salsa.

*Limit the intake of Milk to just 2 servings. That includes milk in your cereal and your tea/coffee or you meal. It also includes Yoghurt. Cereal is ONE choice,
Yoghurt would be the SECOND choice.

*Ensure you have breakfast. Just like a car, you body needs fuel to go. Skipping any meal puts your body into fasting regime and it starts storing fat because it’s being told its being deprived.

*Once a week, I treat myself to Popcorn. No butter added, but I do cook it on the stove in Oil and then sprinkle it with salt. Another nice snack is Jiffy Pop. YES, they still make it. It’s also a healthy heart snack and it’s the lesser of ANY evil of snacks. (Everyone should have a weekly indulgence, but don’t make a party of it, just look forward, do what you need to do and move on). Plan on making it the same time, same day, every week.

*Snack on rice cakes, nuts, fruit, jello, melba toast with peanut butter, veggies, protein bars, Turkey Bites.

*Drink plenty of water and/or tea. Driking water can fill you up and can also reduce cravings and is essential for the elimination process.

*Stop drinking POP. Coke, Pepsi, Gingerale etc., are all VERY high in calories and full of preservatives which make you want to eat more. If you must have soda, choose a calorie reduced soda. (Don’t drink your calories).

*No indulging in chocolates, cookies, chips or any of the “good” stuff.

And Most Importantly…GET MOVING. Get Moving…..Get Moving….Get Moving.

MY Fitness Schedule:

*Zumba 4-5 times per week

*Dancefit 1-2 times per week

*Walk EVERY day, regardless of weather, at least 45 minutes every day. Get a good comfortable and reliable running shoe with great tread. Change them up every 3 months. Invest in a rain coat and an umbrella and unless it’s thunder and lighting, WALK WALK WALK. A proven factor in keeping pounds away and off your waist-line is through walking.

Mentally: Walking allows me to think and talk to myself and it’s a wonderful therapeutic process to deal with my demons and any aspects of my life that have led me to where I was 14 months ago. I also do LOTS of writing, and enmesh myself in the internet to continue educating myself on Health and Wellness. I attend Expos, I listen, I indulge in the overwhelming encyclopedia of knowledge that is out there. I take lots of before and after pictures and I continually document my journey and I share EVERYthing with as many people as possible. I use Facebook as my “Answering Base” so I have almost 2000 people to answer to and to kick my butt should my train ever derail.

*I try EVERYthing now, I never say no to any activity or any food. I have broadened my taste buds and have allowed my tongue to adequately allow salad to enter my palate and surprisingly enough…I LOVE IT!!!

“PUT DOWN THE FORK AND GET MOVING”

Pizza

Let’s take PIZZA for example, a long time topper on anyone’s indulgence list. Even the name itself is FUN.  You eat it with your hands, it comes delivered to your front door, it’s piping hot and it’s absolutely delicious.  Pizza is obviously, a very unhealthy option.  It’s incredibly high in calories and fat content and is normally made with white flour dough which does not enhance any fibre count to your diet.  Here’s an idea….instead of ordering pizza, make a healthier family
oriented fun night at home.  Choose whole-wheat tortillas, pizza sauce and a medley of healthy toppings from the grocery store.  Go together and choose what toppings you want on the pizza.  You can even get Turkey Pepperoni.  Have eachfamily member create their own; put the music on, name the pizza, sample each other’s. Take turns putting on the baking gloves and bake it in the over.  It’s still a finger food, yet healthy, fun and interactive for everyone to enjoy.

Spaghetti

If you’re a carbohydrate addict, like most of us are, eating pasta has become a right of passage.  Who doesn’t love to slurp up long noodles and make a mess? Much like pizza; white pasta is also made with white flour and does not contain any fibre.  One way to make this dish healthier is to cook with whole-wheat pasta. Or for something completely OUT THERE, think about cooking up a spaghetti squash and get rid of the noodles all together.  When cooked, spaghetti squash pulls apart quite easily and resembles spaghetti noodles.  Just by doing this, you’ve completely eradicated the carbs in the pastaand are now consuming only vegetables.

Burgers, Hot Dogs, Fries

Burgers are of course, part of the North American Culture and a food that many families love to indulge.  Take away the white buns and replace them with whole wheat buns.  For an added palate-awakening, take away the bun completely and serve the burger on a Portabello Mushroom and use the Mushroom heads as the top and bottom of the bun.  Absolutely delicious.  For added healthier choices, try the burgers with ground turkey or chicken.  Love affair with hot dogs? Instead of having regular hot dogs, choose turkey or chicken wieners and wrap them in a whole wheat soft tortilla.  If you’re a person that enjoys breaded chicken fingers and fries, change this dish around and cook grilled chicken fingers with sweet potato fries or yam fries, which will offer more vitamins
and nutrients along with a higher amount of fibre.  And…they taste so much better too!!!

Chips, Preztels & More

Most of us love chips, but they are on the high list of being high in fat YET not all is lost. Grocery stores are now offering mega-delicious alternatives to salty,
greasy potato chips and cheesy snacks.  Look for the fun alternatives which include flaxseed tortilla chips, low fat puffed cheese snacks as well as sweet potato
chips and vegetable chips.  You can still have the crunch and munch experience with fewer calories.  And the veggie chips are awesome!!!

Obviously, Pretzels have always been a low fat snack food and don’t forget about graham crackers.  Home made trail party mix make a healthy snack of just nuts and raisins.  Instead of adding salt to the mixture, why not try adding different spices to the concoction.  If you want to get more adventurous, add in high fibre cereals, whole grain cracker bits, along with yoghurt-covered or dried fruits. Your palate with thank you for the variety and the hint of sweetness and
besides you will also receive the benefit of protein and nut oils.

If you’re going to have some veggies and want some dip, choose yoghurt dip instead of regular chip dip.  Chip dip is higher in fat than yogurt dip.  Offer baby carrots, snow peas, and celery sticks with a low-fat salad dressing dip and watch how you can actually enjoy raw foods.  Cheese and crackers can be a harmless snack as long as its light cheese and you are choosing whole-grain crackers.

Rice cakes make a great alternative to snack cakes and cookies, and aren’t over-filling, if you just need a little something to get you over the hump until dinner. And they do come in all sorts of flavours now, but again, be sure to read the labels.

Ice-Cream & Desserts

Be sure to read the labels of sherbets, sorbets, and frozen yoghurts. Sure, they have lower fat than ice cream, but are also full of sugar.  Ice milk and fruit ices are fun alternatives to ice cream, and you can make your own frozen fruit pops from all sorts of fruit juices just by pouring them in an ice tray in the freezer.

Milk Shakes

Who says you cannot enoy the frothy whip of a milk shake.  You just have to modify.  Purchase some fresh OR frozen fruit from the grocery store, add cinnamon, put it into a blender along with fruit juice, ice-cubes, vanilla yoghurt and you’ve got yourself a great smoothie.  If you want to get away from Cow’s milk you can enjoy Soy, Almond or other alternatives or just use water.  Low calorie healthy alternative.  And if you want to add that ice-cream texture, you can always use sherbets.

Fruit Salad is NOT just about the fruit. 

You want a great way to spice up your leafy salad?  Try spinach leaves or salad greens instead of lettuce and add in FRUIT. Raspberries, cherries, strawberries, blue berries, along with walnuts, almonds, cashews, sunflower seeds and dash it off with Raspberry Vinaigrette for a delectable salad and dessert in one. There are all types of fruity/leafy recipes out there and each one is more mouth-watering than the next.

You can have your cake and eat it too!!!

Get away from the white flour cakes and the dreaded chocolate cake and get used to the fabulous taste of Angel Food Cake along with low-fat Dream Whip or Cool Whip and sprinkled with Fresh Cut Strawberries or Cinnamon.  Or add fruit cocktail or canned fruit packed in water or its own juice.  Better yet, add fresh fruit from the local market.

But my kids want chips!!!

Ok, so you want a bag of chips but you know you need to eat fruit, so how about making them look more appealing.  (Pun intended). A plain piece of fruit may be met with resistance.  Bite-size fruit pieces and mixed fruit salads take a little extra time to prepare, but are more likely to be consumed because they are more appealing when cut into chunks and fun shapes. Sprinkle some cinnamon on fruit, or add in cocoanut or vanilla yoghurt for a quick fruit salad.  For best results…get creative. If you want to have some fun, stick straight cut pretzels into a pear and create a fruit-man.  Continue with raisins for eyes.  If you put that all on a lettuce leaf, you’ve created an edible bug.  Or the infamous “ants on a log” with cream cheese and raisins inside a celery stalk. All fun to eat and nutritious.

Keep it Simple and Fun

It may be time consuming but taking that extra few minutes get creative and to shop and prepare for the best alternatives is a gift to you.

Having A Love Affair With Food?

Being a food addict doesn’t mean you have to stop eating food and indulging your addiction, you just have to choose other foods. Educate yourself about the foods and find out what you are eating to better understand your relationship with food. The healthiest choice you make today is eating sensibly and committing to yourself.

Food needs to be thought of a as fuel put into your body to get you through the day, much like a car needs gas.  It’s not supposed to be used to satisfy frustrated desires, build up an injured ego or dull the senses.  Eat to live, instead of living to eat.

And remember these simple tricks. Add Colour. Get creative. Frying equals dying. If it runs, swims or flies…eat it.

The Minnery Family presents…RETURN TO SLENDER – Thank You Party

Saturday August 27th
1pm – ??? (Casual drop in)
19 King George Road (Boomer’s Pet Treats)
Hamburgs & Hotdogs Provided
Healthy Pot Luck Appreciated (see note below)
BYOB. (Bring Your Own Beverages)
All Ages Welcome!!!
For more info: (519) 752-1694

Musical Entertainment throughout Afternoon. Bringyour workout wear; we’re doing Zumba in the Drive-way. Please park on side street. Please bring a lawn-chair.

Friends, we are providing Hotdogs, Hamburgs, Low Calorie Punch, Protein & Snack Bars and Leafy Fruit Salad. If you would like to contribute, although it is NOT necessary; we kindly ask that any Potluck you bring is along the lines of healthy, low fat, low calorie alternatives. We have several folks attending who are on their own weight loss programs and we want the environment to be positive and weight loss friendly. Please also bring your own beverages; but we will have low calorie punch to enjoy.  The party is in the backyard grotto andgazebo area. We will have a sound system set up for anyone wishing to sing a few songs and to play music. We respectfully ask that you park on the sidestreets, around the corner or across the street in the Callahan’s parking lot.
We are anticipating quite a heavy turnout for this event, so please ensure that you bring a lawn-chair and come prepared with your own beverages.

You’re walking down the street, you pass KFC and that infamous aroma hits your nostrils and takes you back to the days when you would sit and eat a bucket of chicken and peel off the skin and send it down your gullet and into your belly and 20 minutes later back out in to the toilet.

What do you do when those crazy cravings take over all of your senses and you lose all common sense and can no longer fight the temptation to give in?

If you’re overweight or morbidly obese you are a food addict and you have probably battled the bulge for many decades.  And if you a person in the trenches, on your way back down; we’ve all faced the demon; the dreaded “craving”.   The demon can creep up on you at any time of the day, at awkward events you are attending, alone, at a party, at the gym, watching TV, driving, watching a movie, having sex, sleeping, surfing on the net….ANYwhere and at ANYtime.   The demon is not immune to weather, seasons, time of day or geographical placement.  He feasts upon your emotions, and your inability to cope with stress, both positive and negative.  He takes no prisoners when he attacks and knows your weakest points.  You don’t crave Salads and Eggs….no; the demon knows that it’s Lay’s Potato Chips or Cheetos or Doritos or Chocolate Cake….or god forbid, Licorice All Sorts.  And he sits there in your brain, on the tip of your lips and he doesn’t leave until he’s infested your thoughts and you can’t get the thought of that O Henry bar out of your head and ultimately in your mouth.   And then he chuckles…he won again.

So…how can you fight the demon?

I asked a few friends of mine for their input on this subject and the responses have been quite enlightening.

• When the demon comes calling and you have a craving, do your best to wait 15 minutes, and chances are once that 15 minutes are over, the craving, which is a chemical reaction release and systematic, will be over.  During that time, watch a funny video on YouTube or listen to music, take in a chapter of a book, draw, do a crossword, anything to pass the time and take your mind off of the craving itself.  Waiting 15 minutes can eliminate the thoughts of the craving. Real cravings stay with you but psychological ones don’t.  If you’ve eaten enough and are hydrated, putting off a decision for 15 to 20 minutes will help the craving dissipate. Be your own distraction.  If you start doing something else the feeling will usually pass. If you’ve been surfing the web or working on the computer or sitting in front of the TV and you feel the desire to indulge, do something else; changing your mindset might be all you need.

• Eat every 3 hours. Even if it’s something small. One of the biggest culprits for psychological cravings is falling blood sugar levels. If you keep your levels steady, you simply won’t crave the same things. The easiest way to combat cravings is to avoid them in the first place.

• If you want to indulge, sometimes all you need is just a drink, so have a drink of water or something good for you. People never drink enough water. Dehydration can cause the body to get confused and make it feel hungry.  A small glass of water several times a day will keep your stomach full and keep you hydrated.

• If you’re thinking about binging…Exercise. If you start to exercise and your cravings aren’t physiological, you’ll feel better right away.   However, here’s a true test, if the craving is physical, you won’t be able to enjoy your workout and that’s generally a sure sign that you just need to eat.

• Get angry with the Demon and be stronger than it is and issue it a challenge. “Come on Burger and Fries….Go ahead and take your best shot. I don’t need you, I am better than you and I’m not eating!”

• A simple change of venue to your daily routine can ward off the Demon.  So, get all shook up and change what you do, no matter how slightly.   The treats are generally in the kitchen, so do what you can to avoid that room.  Turn the lights off, move downstairs.  Set you house up differently, move your computer around, move your TV around, get up and stretch, drink water do anything different. A simple change can make it easier to make the commitment to following through on tougher ones.

• Make sure that you eat properly; if you are finding that you are snacking, you probably have not eaten properly. If your body still wants something, it’s telling you that nutrition is lacking in your diet. You have to plan your meals and make sure you are eating the proper amounts of vegetables and fruit.

• Does the Demon dangle the taste of salty potatoes chips?  If you find yourself at a party and a bowl is placed in front of you, wait until there are only a few chips left and then take one…If you start as soon as the bowl is placed down you’ll continue eating… as long as you can hold off until it’s almost empty you won’t have the opportunity to indulge.

• When craving something sweet, put a stick of gum in your mouth.

• When you are going to a party, make sure you are not starving when you go because you just eat too much and grab everything. Be sure to eat some kind of healthy snack before and then you can stay away from the chips.

• Retrain your brain to think I think “is this healthy” it goes a long way to curbing eating junk.

• Reward yourself with a small treat for being good, anything like a new perfume, a book, a batch of flowers, new shoes, or breakfast in bed on Saturday morning; anything to keep the motivation and momentum going.  Give yourself a pat on the back.

• Try to add some healthy treats, which not only taste great and can be labelled as a “treat” but are also high in nutrients and plants substances; apples, cherries, fresh or dried figs, nuts, sunflower seeds, raisins, apricots, peaches, plums, oranges, bananas.   Put them into your blender and add with yoghurt, water or milk for a wonderful healthy and deliciously sweet TREAT.

• Remind yourself continually why you are on this weight loss journey to help get your brain back into default mode.   Repeat these phrases several times throughout the day, to help boost self-confidence and empowerment; “I am in control”, “I want to be healthy”. “I want to live a long and healthy life”.  “I want to look better”.  “I am only going to eat foods that are good for my body”.  Repeat it when you wake up before you go to bed.  Use post it notes around the fridge and on your computer.

• Imagery, always help ward off the demon.  Imagine that the donut is the face of an ex-partner or someone who has done you wrong.  Try this visualization technique; actually “experience” the food you are craving, remember the taste, the texture, the smell and the look.  Keep it there for 10 seconds, let it resonate, taste it in your mind, close your eyes and then let it go…and then while this is absolutely disgusting, but it works every time…..just imagine someone has thrown up all over the food you want to eat.

• When the Demon strikes, the best way to avoid the temptation is to simply do just that….Avoid It.  Don’t put yourself into surroundings where the Demon waits.   Eliminate him from your daily routines.   Change your route to work so you don’t pass the strip of restaurants or the local bakery.  The Demon knows your routine, and what your weak points are, don’t let him win!!! After all, the Demon is nothing more than a truly ugly bully. A bully can only succeed if there is a reaction from the target.  Avoid The Demon; do not give him the power.  Happiness combined with continued Health and Wellness makes the Demon powerless.   KFC or the Size 12 Dress…the choice is easy.

 “Put Down The Fork & Get Moving”

Joan Minnery ~ THINspiration: http://joanminnery.health.officelive.com

Last week’s blog was dedicated to find ways to keep motivated on your weight loss plan with specific emphasis on diet; this week is going to battle the other issue, keeping motivated with fitness.

If you’re going to be serious about weight loss and maintaining a health and wellness lifestyle; you must be willing to commit to some form of exercise. Whatever you choose to do, get moving; anywhere, anyhow, anyway, but GET moving. Whether you are exercising as part of a diet plan, to get healthier, trimmer or just get back into shape, there’s always going to be many reasons why people choose to exercise. Many people take it very seriously and make permanent or radical changes to their lifestyle and then sadly, there are those that start out, like so many others, with the best of intentions but who give up and tire quickly and lose focus and motivation. When this occurs, it comes off as more of a happen chance type of occurrence or a whim rather than a commitment to change and then obviously to maintain. When and if this happens, what can be done to fix it, to keep you motivated and to stay on course and go the distance?

Here are Eight (8) helpful hints and tips…

1. Variety Is the Spice of Life. Truer words were never spoken, especially about exercise. It’s not all about the gym. Try different things such as: Cycling, Running, Walking, Zumba, Martial Arts, Aerobics, Dance Fit, Canoeing, Swimming, Jump Rope, Trampoline, Weights, Gym Machines…ANYTHING that keeps you moving. Obviously, you need to have a nucleus central point of your exercise, so you can monitor your progress but always try NEW things to keep that spice within your fitness lifestyle. And learning new skills benefits your total system in many other ways. The issue here is WHAT type of exercise works best for you. If you’re not a gym person, you need to find something that YOU like and that you will continue to follow and that you like to do. And if you are gym person, you also have to be very vigilant in the fact that the same old routines have to vary, not just for the enjoyment of the process but also so that your body can retrain itself to have effective results. If you’re on the treadmill every day and NOTHING is happening…there may be a reason; try something else or try the routine at another time of day or with another form of music or even with another pair of shoes. Plateaus happen with all of us,and sometimes just a change of method of exercise can start the body reacting positively.

2. Slow and Steady Wins The Race. Be patient. Your progress will be slow and it needs to be that way. Being too gung-ho can almost be as detrimental
as not being motivated at all. Go at it slow and steady, and take your time.Learn how to do the exercises properly and safely, so that you will avoid any injuries and also keep yourself from getting burnt out prematurely.

3. Exercise Is Habit Forming. Make it part of your day. Choose a time that is convenient for you and try to exercise at that same time every day. It should be like putting on a pair of pants, brushing your teeth, eating, and breathing. Exercise needs to become a habit.

4. Goals and Objectives. Set out an agenda for short and long terms goals and try taking things one day at a time. Set out with one small goal for your to do on a day to basis, such as walking every day and then another on a grander long-term goal, such as running. If you have never run before, you can’t just expect your body to go into Donovan Bailey mode and see yourself sprinting around the tracks. Short terms….run one block, then walk for a bit, and then try it again. Next time you are out,, try running 2 blocks and then walking for 2 and when you’re ready, you can make that leap from walking to running. In no time at all, you’ll be jogging down the street, and you’ve met the first objective. In time you will notice yourself progress in terms of strength and stamina. Once you have
achieved this first goal, set out on another goal and celebrate and remind yourself continually what you set out to do in the first place. Congratulate and reward yourself for meeting that goal and being consistent and the next time you feel like quitting or lazy, continually build yourself up with the fact that you set out to achieve a goal and you fulfilled it.

5.  Fun Fun Fun. If you don’t like the workout you’re doing, it will end up like a chore and you will ultimately stop doing it, so you MUST find something you do enjoy. Never forget the power of support and find friends that you enjoy and will offer return motivation to you to keep on going.

6.  Keep it Simple Baby. The best part of exercise is that it gives your brain a break. It’s supposed to provide stress relief and be a time out of your day to not think and to just be. If you can’t do your exercise without a roadmap, or a diagram to follow or basically if you have to THINK about it, it’s too complicated. Find something that you don’t have to think about. If you’re not at a gym or fitness centre, try following a routine on YouTube or pop in a DVD that will guide you and one that you don’t have to think too much about and a routine that you could do alone, if you don’t have it in front of you.

7.  Commit To A Lifestyle Change. You must commit to a lifestyle change. It’s not just a catch phrase; it’s a must if you want to be successful and to maintain that success. Quite frankly and abruptly if you’re not willing to make a change, then don’t start until you ARE…as it is the absolute most important aspect in all motivators. You cannot view exercise a momentary fix, as something that you are only going to do temporarily. Do your utmost to never deprive yourself of things that your normally love to do because that is going to lead to resentment and if exercising is keeping you away from your favourite past times or food; then it’s going to become something you hate rather than something you love. Don’t go all gung-ho and like a bull in a China shop. Even exercise should be done in moderation. If you have made a choice to add exercise into your life, don’t completely stop dong things and activities that you normally enjoy doing. You have to understand that making a lifestyle change for the good needs to also include seeing the good in exercising and appreciating the good habits and understanding the bad ones that used to be there, but don’t let the exercise take the place of things you used to enjoy,that will only lead to bitterness and ultimately to failure.

8.  Keep A Journal. Keep track of your exercise progress and keep a journal, don’t just rely on your memory. Invest in a pedometer to see how many kilometers you have traveled and how many calories you have burned off, keep a daily chart or spread sheet; much like a diet plan. If you started out doing 20 minutes on the tread mill and 50 jumping jacks and then within 2 months, you’re doing 45 minutes on the treadmill and 200 jumping jacks; you will want to remember this and this way you will tangible evidence of how much you have improved, which will keep you motivated.

All of these are simple reasons for staying motivated with exercise. And don’t forget to look in the mirror to see the subtle changes that are happening to you such as clearer skin, healthier complexion, softer and more manageable hair, and looking younger with livelier eyes, until your metamorphosis is complete and you’ve transformed into a healthier version of yourself. Obviously, the ultimate motivator is YOU.

PUT DOWN THE FORK AND GET MOVING!!!

THINspiration: http://joanminnery.health.officelive.com

There are going to be many times over a lifetime, that we start to lose weight but we never complete the task.   We start and then we ditch.  We begin to work out and then we throw in the towel.  Sometimes we just have to be honest; perhaps we just aren’t ready. Maybe there’s too much outside pressure, maybe the support system isn’t there.  Whatever the reason, it’s very common. But you have to remember, this doesn’t have to mean that you are destined to become another diet failure statistic.  You can start and stop 100 times but ONE time, there’s going to come that ONE time, when you don’t have to end up that same stat.

Here are some motivational tips and important skills to adapt to find it a wee bit more palatable to stick to your weight loss.  You can’t rely on sheer will alone.

Get A Support System

This is the paramount key component of ANY successful weight loss plan.  A healthier lifestyle is easier to achieve when you’ve got a solid support system.  Tell your family, engage your friends, reach out to your social networks such as Facebook or Twitter, but do NOT do it alone.  Whether you join TOPS (Taking Off Pounds Sensibly) or Weight Watchers, or Over-eaters Anonymous or Sparks People on the web; weight loss support groups provide Reliability, Stress Relief, Friendship and Effective Strategies for losing and maintaining weight.  They will bring you a solid foundation with regards to your weight loss problems.  The members of these groups are in the trenches with you and are going through the same struggles, so they can actively and openly relate to your own experiences.

Trying to do it all on your own, while is theory is a wonderful and noble idea, the reality of that fact is that everyone needs somebody to pick them up when they fall.  Your fellow groups members will be there to listen to you when you are having a bad week and lift you up and praise you with encouragement and cheers when you are having a good one.  There is incredible camaraderie in these meeting and the communication and interaction may help you relieve some of the stress associated with weight loss.  It’s great to know that you are not alone when you are experiencing anxiety or stress brought on by weight problems and this may in turn help you to better cope with them, by sharing your emotions with the members who may in turn, help you to take you burdens off of your shoulders.  There is a lot of determination and hard work with weight loss, joining a group or doing a buddy system or just keeping an online blog, will give you the motivation that you have somebody to answer to every week and they are relying on you too.

Reward Yourself

You MUST get away from that old “reward” system that if you pamper yourself with a chocolate bar or an indulgence meal.   Would an alcoholic reward themselves with a beer or a chain smoker with a pack of cigarettes?  NO way, so why would a food addict reward themselves with something that could completely derail their efforts.  You have to curb your way of thinking and your plans and start rewarding yourself with tangible non-food gift and goals; something that you will look forward to and benefit from in ALL areas, not just your palate.  How about a new book, a new dress, a new pair of shoes.  A trip to the Zoo, go see that Movie you wanted to see, rent that movie you loved when you were a kid.   Take that boat ride down at the Pier, go see a Broadway musical, buy that outfit that you saw in the window.

Be realistic and don’t set your rewards too far into the future. Start out by saying that with every FIVE pounds, you will have some sort of pleasurable experience.  Mark this as a goal to a reward yourself at every 5 pound mark, and you will start to combine that with your weight loss.  This way that happiness tingle that you get by seeing the scales move, will keep you going to the next reward. And should that buzz wear off…the gifts that you are giving yourself will keep you motivated.

Track Your Progress and Portions

This is one of the key components and ingredients for success based upon the TOPS or Weight Watcher’s Strategies. You can do this from your own computer on a spreadsheet or creating your own diet sheet or food intake sheet to track your daily intake. Weight loss support groups, such as TOPS and WW, will work with you to strategize your diet plans, exercise schedules and establish an effective mind-set with your weight loss program. The right method for you may
not necessarily mean it is the right weight loss method for the next person, so a personalized strategy devised by yourself with the assistance of experts may
help you a great deal.And keeping an eye on your progress will keep you motivated.  But be sure to do this WITH keeping track of your measurements and your daily fitness log as well. And if you can, make sure you log your BMI (Body Mass Index). This simple daily routine will enable you to look back at how far you’ve come and could be a key component in you being less likely to revert back to old habits. If you keep careful and accurate daily records, you will be able to catch slip-ups in your calorie counting or exercise habits, which if gone unnoticed or unchecked, could result in a weight loss plateau or weight gain.

You must educate yourself and become vigilante in knowing and understanding that record-keeping ALSO includes keeping a close eye on portion sizes. THIS is what many say is the single most important key in maintaining long-term weight management.  It’s not rocket science.  Obviously, even over-doing
portions of healthier foods can mean the difference between long-term weight loss success and eventual failure.  One of the best ways to keep on top of what you are eating is in keeping a food diary.   If you can go on Facebook or Twitter, you can keep a food diary.  Make it part of your plan.  “I log in…I log in my journal: Better yet…keep your food diary ON Facebook, you can make yourself accountable.

Combat & Master Emotional Eating

We all have demons.   And many of those demons have led to diets failing or diets never being started or the all too well-known YO-YO routine.  Once of the main components for any weight loss success, it that you have to be HONEST with yourself and finally come face-to-face with any emotional eating habits.  Ask yourself some very important questions.  Do you overeat when you’re angry?  Do you indulge in that desert when you’re frustrated?   Write in your journal and get those feelings out.  Stop listening to sad songs when you’re down, and put on some old reruns of the Carol Burnett Show.  YOUtube if you need to.  But you must be honest with yourself.  It’s the only way to get the true measure of your emotional eating triggers.  If you don’t face them, you will always find yourself being less likely to be in control of your weight.

Follow Your Progress with Photographs

Invest in a small but reliable digital camera and become your own personal paparazzi.  Take before, during and after shots and take MANY of them.   Post them online, post them on your fridge, put them into your photo montage on your computer so they come up as your screen saver, but take LOTS.  Chart your success with photos. Take funny shots, take ugly shots, take beautiful shots but take many.  And upload ANY pictures of you, just a few months PRIOR to the day that you actually started your journey.   Don’t go back into old photographs of when you were a cheerleader or the high school jock; that person doesn’t exist anymore.  Be recent with your reality.  Take those photos and let them be a constant and consistent reminder of your journey to health and wellness.   You’ll be happily shocked how just taking a photograph on September 1^st and then taking a photograph on October 1^st and comparing the two and seeing the subtle yet ego-enhancing changes.  Nothing provides more motivation to a person that actual seeing the proof of the hard work they have done.

Beware of “Just This Once” People

ANYone who has dieted has faced the proverbial “friend” that will encourage you to go off your diet “just this once.”  As innocent as that may be, it’s all fine and dandy and maybe not a problem or a threat “this once” becomes time and time again and an ongoing issue.  If every time you see someone, they are encouraging you to fall off the wagon or for being around them caused you to go off the rails at their persuasion; it may mean you need to distance yourself or
sit down and have a very serious talk with them about your weight loss survival.  They exist, and it’s a common phenomenon with everyone who tries to lose weight, but we have to prepare ourselves for them and fight them head on.

Dieters, in particular successful dieters, are often faced with the very sad reality that peer pressure doesn’t end when you get older.  In fact, in many cases, not just with weight loss; it can actually be worse.  In particular if you are successful at anything.  One thing you have to remember is that sometimes your friends and family may correlate enjoying time with you, with also eating with you and enjoying your company while eating.   The best way to combat this is to plan non-eating activities and be in environments where food is not part of the festivities.

And let’s be honest here, if someone is encouraging you to eat, they do NOT have your best interest at heart.

Change You Brain…It’s About Health TOO

Why are YOU losing weight? Is it for appearance sake, or for your health?  Sadly, many folks begin diets for the pure fact of looking better and being more attractive.  While this is a definite PLUS and a benefit to your self-esteem, we all have to start considering the health factors and benefits that are associated with weight loss and portion management control.

In a recent web poll, 65% of the folks surveyed said they were losing weight for appearance’s sake; only 35% said they were doing it for their health.   As
surprising as this may be, it’s not shocking.  However, losing weight should not be about your appearance.

Here are the brutal realities folks; your slimmer self, will eventually become your norm.  Those compliments about your weight loss will die down.  Once people get used to seeing the new and improved you, those comments will fade, as will the thrill of trying on new clothes.  That euphoria you felt the first time you shopped outside of Pennington’s can only last for so long.   Remember that you need motivation to stick to your new eating and exercise lifestyle.  There will come a time when that motivation will start to dissipate and a quick glance in the mirror won’t bring on the gusto to keep forging head. It’s then that you need to educate yourself on the many health risks of obesity and continually remind yourself that by maintaining a healthier weight, you are more likely to live a longer life with fewer medical problems.  You are preparing for your future by undoing the damage you have done to your past and present.

We all know the positive impact that weight loss has on our overall health and wellness and quality of life.  You look better, you feel better, you can move better, you can engage in activities that you couldn’t do before; every aspect of your life improves.   While it may be wonderful to wear a smaller size and feel like the ultimate icing on a cake; a happier, healthier life is the ultimate reward.

THINspiration:  http://joanminnery.health.officelive.com

A ONE…..A Freaking ONE. Hello 1. Amen & Hallelujah. FINALLY out of the danger zone. Back on the right side of the scales and heading towards the finish line. This month also marks the 10th month of my journey. 10 months ago, I was dying. I was killing myself. I couldn’t move. I was eating myself to an early grave. I was a size 26. NOW…I’m bordering on a size 16. I’ve lost 10 dress sizes. 10 months….10 dress sizes.

After 10 months of sustaining a healthier lifestyle, making saner choices for my future, embracing fitness with a sense of desire rather than urgency and embarking on an avenue of newness that I never dreamed possible; I looked in the mirror and looked straight in my eyes and said a narcissistic “Job Well Done Joan”.

I’ve been overwhelmed with these types of questions; “How’d you do it, how’d you lose weight”. “What’s your secret?” “What plan are you on?” And when I tell them the trick of simply putting down my fork and starting to move, they seem shocked at my response. I’m not sure, but it seems as if they either don’t believe me OR they don’t want to admit to themselves that the answer is SO easy. And then my response is shrugged off when I couple it with the fact that I was REALLY sick and their reaction is more, “Oh, you had no choice then, oh well it’s not that way for me:”

I’m not going to lie; restricting my diet does require a lot of will power. My former fat self ate a LOT and I ate non-stop and always ate right up until midnight. I was a binge eater. I rarely ate breakfast, but I started eating at Noon and truly never stopped until Midnight. I snacked and nibbled and ate and gorged. And my body was a direct reflection of that. I was infamous for sitting down at the dinner table, and inhaling my food and then I would get up and walk to the counter to make toast. And an hour later, I’d be munching on chips. I was fat because I ate and I ate LOTS.

Here are my secrets friends…this works for ME; it’s not rocket science…

- Start every day with breakfast. Protein, Carbs, Milk, Fruits/Veggies. Whether it is an Omelet, or regular “normal” bacon and eggs or Rice Krispies/Special K; every day MUST start with breakfast.

- Up Protein, Down Carbs. Easy Math. We NEED Carbs and taking tem out of any fat person’s diet is ridiculous, it’s the cause of the failure of SOOOOOOOOO many diets. But have them in limitation and eat the cabs in the morning and the early part of the afternoon. You need them for energy later so they store up and release over the hours. Runners do this.

- No Greasy drive thru hamburgers or Fish Filets. No KFC. Eliminate all deep fried foods. ELIMINATE. Take them out, gone.

- Stop cooking with oils and use Pam cooking spray or get a non-stick skillet and cook the foods in their own oils and juices. If you have to use oil, use the spray on.

- Broil when you can or invest in a George Foreman grill….better yet….BBQ.

- Limit milk intake. Milk is essential, but I had a gorgefest with Milk and it was one of my nemesis, so I now limit myself to 2 glasses and that includes the milk in my cereal.

- I was a COKE fanatic and it ran through my veins. I had to find an alternative, and I did in Pepsi Max. I also drink Crystal Lite in my water, when in restaurants, I take the individual packets and pop them in….makes me feel like I’m drinking Freshie. MMmmm

- Chicken, Pork…..rediscover TURKEY It’s the new “thing” and there’s something in Turkey that makes you chemically feel like you’ve just inhaled a t-bone steak.

- Veggies…..Fruits….Fruits….Veggies. Learn how to make Fruit Smoothies and fill yourself up on goodness and a wonderful healthy snack. Pop in some Protein
Whey powder and you’ve got yourself a LUNCH.

- Find the time to cook at home and stop eating out. It’s cheaper, it’s healthier, it can be a whole fun family affair and you do NOT need to leave a TIP.

- I try NEVER to eat past supper time and given myself that time to have water, tea, or something that I enjoy to break the fast. And on Thursdays, I have my FUNnight when I eat Popcorn while watching Grey’s Anatomy.

- Don’t forget about Wal-Nuts and Sunflower seeds to add Protein and that nice crunch that triggers the mind that you are eating something that may resemble something that used to be yummy. Plus, they add so much flavour to salads.

- No indulging in chocolate, cookies, chips or any of the” good stuff”

- Most importantly….GET MOVING. Exercise or Workout AT LEAST 3 times per week. If you can find time EVERY day to do something physical, do it. The key is to find something that you like.

The sanest choice for ME is walking. I chose walking because it is easy, cathartic, and I am able to hum, sing, and talk to myself while enjoying the crisp night air, which is a tonic for me. It makes me feel better and my body craves it. At first, the routine was a challenge. I started out slow and ended up in sweaty clothes but eventually, the walks became less strenuous and I began pushing for longer distances. Now, I walk at least 45 minutes to an hour, every day. Unless there’s thunder and lightning… I WALK.  And NOW…I’m also taking Zumba Aerobics with Kelly and Lauren at the Art In Motion Dance Studio in Brantford and have recently added Latin Dance Fit to My Fitness Schedule.

I didn’t start to be thin, I started to be well. I had done weight-loss programs before with mixed results. This journey has been vastly different simply because I am not focused on losing weight. My desire is to be healthier, thinner, and to get fit. I’ve always placed far too much emphasis on getting to a certain weight and
watching the scales closely. This time, I am focuses on getting fit and obviously, weight loss has come with that. For the first 9 months, I never stood on the scales to see what was happening. All I needed to know was that I was eating better and that I was committed to changing my health and wellness schedule and that I was getting out and moving, walking, exercising, doing ANYthing physical. What may have been happening on the scale wasn’t a key component of my journey. It was what was happening to me inside, physically, emotionally and spiritually.

I am only 10 months into my new lifestyle but I have set realistic long-term goals to stay fit and to stay on this pattern. And weight SHOULD stay off, as long as the lifestyle changes I have made remain. And they must go hand in hand. Unlike the unfulfilling weight-loss experiments in the past, this time I am truly focusing and devoting myself to ME.

“Loving the self involves faith and trust and belief in who you are, and a willingness to take action upon it. People who love themselves come across as very loving, generous and kind; they express their self-confidence through humility, forgiveness and inclusiveness.” — Sanaya Roman (Living With Joy: Keys to Personal Power and Spiritual Transformation)

However, my new mission in life is to change that. I’m changing FAT into FIT.

My expertise comes from 3 decades of my own personal struggles with obesity & chronic dieting along with a myriad of dangerous weight consequences that have resulted in severe health issues, negative body image and low self-esteem. As a recovering food addict; I have been there, I am still there, but I am winning. My in-the-trenches life experiences with the battle against weight; make me a true expert in guiding others to increased levels of self-care and self-love.

I’ve gone through this journey, so I am better equipped to understand the predicament of others and I can inspire people through our mutual struggles and progress. It is because I have been there that I can use my life as a testament and a huge source of inspiration for those who are where I have been. My role is very important, as I am able to perceive the wellness of others and translate that wellness to them by sharing my story, so that they are able to see and understand that reaching the desired destination is nowattainable.

I have worked very hard to resolve my own weight issues and now I want to share my compelling, compassionate and constructive approach to inspire others to start their own journeys to take charge of their lives and to…WAKE UP & Stop Being A Victim Of Your Own Self.!!!

How many times have you woke up on a Monday morning and said, “Today is the day I’m going to lose weight”. And then by Noon, you are in the drive-thru ordering a milk-shake, fries and a greasy hamburger. How many Tuesdays turn into the day that you wished you had listened to yourself the day before, but you end up defeated and beating yourself up and well, you messed up already and then you convince yourself, “I’ll Start Next Week”. And the same pattern happens over and over again, week after week, month after month, year after year. Pound after pound after pound…What if you changed your thinking and
instead of saying, “Today is the day I’m going to lose weight”, that you woke up and said, “Today I choose to live”.

If I can do it, anyone can do it. All you have to do is have the motivation and be told that you can. My journey is not over and I am on a mission to help others start theirs. Imagine where YOU will be a year from now.

Less than one year ago, in August 2010, I was tipping the scales at almost 300 pounds. My health was dangerously catapulting out of control and my self esteem was at an all time low. Both factors were filtering into my professional life. I am an entertainer/event director and also teach music & dramatic arts. I lead a very busy and strenuous lifestyle. Many of my productions involve strenuous activity and long periods of stamina. I was a morbidly obese woman leading the life of a thin person, and it had caught up with me. I had one staggering health issue after another. It was becoming obvious to all of my fellow cast-mates and colleagues that I had given up on my appearance, which was having a direct impact on my performances and a noticeable decline in student attendance. After years of my body expanding and continued bad health; my journey took me to yet ANOTHER doctor’s office in at the beginning of August 2010. I underwent a 2 hour medical test for an inner ear imbalance, due to the fact that on top of pancreas issues, severe acid reflux and vision ailments; I was now experiencing horrific attacks of acute vertigo and continual nausea. During the examination, I had a violent physical reaction that ended up with me being covered in bodily fluids, vomit and fecal excretement. I sat up from the table, in a freaked out state of embarrassment and disorientation and cried, “Joan you didn’t sign up for this”.

Faced with the humiliation of having to leave that medical clinic with remnants of vomit, urine and feces still in and on my clothes and having to call my son to clear the driveway because I needed to quickly run into the bathroom; I looked down at my soiled pants and the stench of puke in my hair and I broke down. I did this to myself, ME; and it was up to me and ONLY me to undo the damage. I decided right then and there that I am no longer going to be a victim of my own self. As my son BJ was screaming at me in desperation, I made a promise to myself, to my son, my family and my friends, that I was going to stop watching them in fear of my health and take control of the most important commodity that God has given me…MY LIFE.

I made a commitment to myself and to everyone that is important to me, that it was time to get really serious about my future. I was sick of being sick. I was fed up living a lonely life and I was ready to get healthy. I am winning in my quest to change my lifestyle, one pound at a time.

This is NOT rocket science; it’s all about re-educating yourself, and it’s all complete common sense. The road to weight loss must be paved with a lifestyle change resulting in a commitment to healthy eating, an activity plan for some form of fitness and ultimately to yourself. Put Down The Fork & Get Moving.

No gimmicks, no fancy pills, no stupid fad diets, no $2000.00 year memberships to weigh in…..YOU have the power to be your own doctor and to change and undo the damage you have done. The ONLY gimmick out there that works FOREVER is YOU!!!

Want a wake up call? Take out the white stuff in the Oreo smear it on as cold cream and tape the black cookies to the sides of your head. OR Next time you reach for that bucket of KFC, empty it out and stick the bucket on your head and flap your arms like a chicken. Sounds stupid? What is more stupid, doing this or eating them?

The 6 best doctors ANYwhere are; Sunshine, Rest, Air, Water, Diet & Exercise. YOU are the best doctor…it’s about YOU YOU YOU.

This journey MUST be about a lifelong commitment to your health. It doesn’t end when you reach your goal. That is just the beginning. The target weight is just a milestone. The goal is to remain eating healthy for the restof our lives. A lot of us carry around emotional baggage and wear it like a mantel – or a spare tire. Once we deal with that emotional baggage and let it go, then it releases us to shed that mantel and get on with our healthier,happier lives.

Imagine where YOU will be a year from now. Look to where I was a year go…when I said, “Today Is the Day I Choose To LIVE!!!”

When it comes to living a long and healthy life, there are two necessary ingredients: diet and fitness.  Some folks believe that they are one entity together, but that is simply not true.  It is quite possible to have a healthy diet while still having a less than desirable fitness lifestyle.  It is equally possible to be very physically fit with deplorable eating habits.

Fitness and healthy Diet is a winning combination.  The results of your weight loss and diet will be more gratifying and satisfying if you incorporate and maintain a fitness/diet routine the right way.  It’s easy math; dieting reduces the calorie intake and exercise burns the calories in your body.

Yes, it is true that it is possible to shed pounds through diet alone.  It makes it far more difficult but it is possible. It is also possible to be physically fit and still be overweight.  That old saying, “You are what you eat”, rings true with this sentiment.  If we consume a low substance diet of high fat, our bodies are going to lack the fuel (food) that is required within us, to burn the fat.   And if we aren’t giving our bodies the tools it needs to build muscle, it won’t matter how much time we spend at a gym.

Obviously when it comes to a weight loss program, the best results are achieved when they work together rather than separately.   You use your exercise program to burn the excess calories and you use your diet to provide your body with the nutrients it requires to fuel the body to build muscle. Dieting alone does not build muscle.

This isn’t rocket science it’s common sense.  Look at diet and exercise like a “glove” relationship & commitment.   Sure, it’s possible to play baseball without a glove, but it works so much better if you have the glove and combine both of them together.  If you want fantastic weight loss results, a combination of diet and fitness needs to be maintained and it has to be taken seriously.   Neither one works well on it’s own and neither one will work unless you are committed to doing the work and making YOUR health the number one priority in your life.

Set realistic dieting and fitness goals for yourself.  You need to be honest with yourself and avoid that all to well-known frustration of having to give up or feeling like you’ve failed simply because you’ve set overly ambitious goals.  Set achievable goals, and celebrate every milestone.

Here’s agood example:  You want to lose 20 pounds.   Set a starting goal of ONLY 5 pounds.  Don’t go for 20, shoot for something realistic. Once you’ve reached your 5 pound goal, celebrate.  This will enable you to continue being motivated to continue on to the next five.  And before you know it, you would have lost those 20 pounds.   Take heed to Valerie Bertinelli on Jenny Craig.  She set out to lose a “little” bit of weight, and once you got into the routine, she kept aiming for yet another 5 pounds.  Now, she’s in a blue bikini.

 Do the same with your fitness goals: If you are someone who hasn’t exercised before or haven’t in many years, don’t set unrealistic goals.  Start out easy, instead of doing 30 minutes a day, only do 5 minutes.  After a few days or a week, try for 10 minutes and work UP to the 30 minutes. Before you know it, you might just work yourself up to a full hour but start out with ONLY 5 minutes a day.

The ideal environment is to give yourself TIME to ease into the healthy lifestyle habits and to feel confident in yourself, that you can succeed.  Otherwise, you run the risk of sabotaging your own self. Don’t forget to believe in yourself and celebrate all of your successes, even the small ones.  They are all equally as important.

Many experts believe that regular exercise is the single most important thing anyone can do to improve overall health and well-being.

Benefits of Diet AND Exercise

• – reducing anxiety and stress
• – improving mood and possibly alleviating depression
• – helping increase your metabolism
• – improving sleep
• – increasing energy levels
• – slowing the rate of bone loss
• – enabling the body to use insulin more efficiently
• – improving cardiovascular health
• – controlling weight and preventing obesity
• – increased stamina & metabolism
• – lower cholesterol levels and building a strong heart
• – Fighting off Heart Disease, Diabetes, Osteoporosis and Cancer
• – improved mental vigour with reaction time, acuity and math skills
• – improved creativity and imagination
• – effective improvement in depressed individuals
• – higher levels of self-esteem and self-confidence
• – increased sex drive and enhanced lifestyle
• – Again…Fighting OFF Heart Disease, Cancer, Osteoporosis AND Diabetes

The person that cannot find any time for exercise will soon find that they have plenty of time for illness. You can undo years of abuse on your body by making a simple commitment to YOU.  You say you don’t have the time?  What fits your busy schedule better; exercising an hour a day or being dead 24 hours a day?  If you don’t take care of yourself, the undertaker will overtake that responsibility for you.