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#1 tool for fat loss

There are hundreds and thousands of weight loss gadgets, pills and potions out there claiming they will get you on the fast track to fat loss. Do they work? Some might, most don’t.

If I asked ANYONE and I mean anyone, on the street, on a bus at a school in an office

“How do you lose weight”

The answer each and everyone of them will have is eat right and exercise.

We all know what to do BUT NO ONE DOES IT??!!!  #crazy

If there is one “tool” that works for fat loss it is…

a journal

FoodJournal

I know a lot of you just let out a big sigh … oh, that.

I will bet those of you that just rolled your eyes don’t keep a journal and I will also bet most of you struggle with your weight.

A journal (online or old school paper) keeps you accountable.

You can go back and see what you are actually doing as opposed to guessing.

How much of that pasta did you actually eat?

Did you eat or forget to eat?

How long did you work out and what exercises did you do?

How much water did you drink?

How much sleep did you get?

Was it a good day or bad day?

 

IF YOU BITE IT…YOU WRITE IT

 

Food-journal

All of these seemingly small things add up to big results.

If you are keeping track of what you are doing you can see where and why you are going off the rails or why weight loss has stalled.

It is sooooo simple but no one does it.

Why?

Lazy. More work. No time  #excuses

If you track what you do it will get you to your goals faster, I promise.

Track /journal everything that you want to change. It will give you the reality check of where you are and the awareness to keep going and recognize the work you have done.
If there’s something you really
want to change right now, get a journal and
start writing out where you are are and
track what you are doing to get where
you want to go.

I promise you it’s one of the most powerful
things you can do.

Don’t believe me… try it.

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The best diet in the world…that really works.

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There are a few “secrets” to losing weight.

If you read my blog you know most of them. Sad thing is, y’all might read them but never use them…and big surprise, your weight may have even stayed the same, if you’re lucky.

I have been designing nutrition plans for almost 20 years. I have learned that there is one diet that is the best in the world and it works on every single person that has done it.

Ready for it ? ? ?

The best diet in the world is… the one that you actually follow….read ontadaa21

Now, that is just the surface part of my answer. The best diet is the one that is based on real food, nothing processed.

There are millions of diet books and you have likely tried a few of them…and the magic question…are you as fit / skinny as you want to be?

You probably tried it for a few days, maybe had some results but then felt deprived (insert crying here) and then you went back to your old ways. “I had a bad day.”  “I heard some bad news.”  I needed to celebrate.”

Fact: your old ways got you exactly where you are.

Solution: You need to eat real food, drink water and challenge yourself physically.

For those weight watchin-point countin’, walkin the pounds away people….time to step up your game…what might have worked a decade ago is not serving you well today, because you probably shut down some of your fat burning capacity through yo-yo dieting.

The best diet in the world is one that is normal, that doesn’t require capsules or special tinctures. You know I’m right.

You know most of your fit/skinny friends just eat real food. Those athletic friends that you love yet hate at the same time…they eat real food.

I have some math for you.  It’s not like counting points though.  If you take the 2 hours of tv watching a night and use 30 minutes of it to make your meals you would see and feel a difference. 

If you also take 40 minutes to an hour of your 2 hour tv watching and used it to workout, I guarantee you will see and feel a difference. You still have 30 minutes left….go to bed early. There is nothing on tv that will improve your life. Getting 30 more minutes of sleep and you will feel fantastic in the morning….no more negotiating with the alarm clock!

Simple strategies people.

Stop believing the hype of the latest/greatest diets.

Old school works.  Eat healthy real food, don’t drink your calories, exercise daily and get some decent sleep = fit, healthy, energetic you – sounds awesome right?!! Give it a try…I dare you!

National Honesty Day

So this is a “thing” thanks Facebook for keeping me up to date!

So here is my “Let’s get honest” post.

Gut Check Time.

How much is patting you on the back vs kicking you in the butt helping?

I want to encourage you – I want to help you face your fears.
It’s a disservice by not being hard on you.
Let’s be honest, you’re expecting more than what you put into it.
If you want results you have to work hard…set yourself to another, a higher standard.
Yes you are going to have to sacrifice, face fears but its worth it.
Be honest with yourself. What is your strategy?
Fail to plan…plan to fail?
We all want the “Do less and get more”  -that is not how the world works!
What are you prepared to do to see results?
Stop being mediocre, stop treading water.
If I moved in with you for 10 days I guarantee your life would change.
Get serious today.
Be hot or be cold – don’t be in between…its painful.
“I care” and “atta girl / atta boy” is ok, but most of the time you can do better.
This is your wake up call!!!
Stop wasting time.
Stop making excuses.
Distractions of life happen and they wont ever stop, but if you give up, that’s on you.
I want you to decide to be great – you have been around long enough to know what to do – make it happen
Decide to be great NOW.

Suck it up buttercup. Fight the weight loss battle and win!

5 tough love truths about weight loss

I have been writing about health, fitness and weightloss for years, many, MANY years. My message hasnt changed. Don’t believe me, go look through all of my posts, I promise it’s a good read!

I don’t know how many ways I can say eat real food and work out.  I’ve said it in a nice way. I have been sharp in my tone, I have written with love and I have out and out pleaded and STILL people are fighting this battle or emailing me “what can I do”, “I need to lose weight, can you help”

Here is the short list of what you need to hear:

Stop eating crap…end of discussion.

You eat crap you look like crap, it doesnt get any simpler than that.

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Close your mouth

Most people who are looking to lose weight, really dont experience real hunger. It’s ok to let your stomach growl. You eat out of boredom or you eat because your blood sugar is sky high and you blood sugar is high because you eat junk #visciouscycle #stopit

do-the-work

 

You think you deserve a treat

No you don’t. Treats and excuses have gotten you to this point. You deserve to sweat it out on the treadmill and do push ups thats what you deserve. “Just a little bit” or “I just had a couple of bites” tells me loud and clear that you aren’t serious about losing weight.

bla bla bla

 

You think you should be down 20lbs in a week

You get frustrated because you “only” lost 2lbs in a week. Instead of being proud and fired up, you get upset and pouty. Let’s be clear…YOU HAVE HURT your body and it takes time to fix it. You gained this weight over the course of months or years and it will take sweat and sacrifice to get the pounds off. If you are going to be a suck about it, then you better get use to the weight you are at.

excuses dont burn calories pic

 

keep pushing

 

You think some kind of fad diet, special pill will do the trick

It won’t now and never will. You know that, so stop. Do the work.

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I have kept over 100lbs off for almost 20 years and it was done by eating real food and exercising…that’s the magic…taa daaaa!

kinda sorta

 

 

 

 

What would you say to your kids?

We all make mistakes and some days we make a heap load of mistakes.

Some days we are on fire…everything is going right…choices are easy, the day is flowing you are working your mojo. Then there are other days that the minute you open your eyes things  seem (*seem*) to be on a downward spiral.
Those days that are not ideal, alot of people seem to throw their hands up and say “to heck with it”
I am just going to eat whatever I want.
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Food will never fix a problem. (Neither will wine!)
I like simple. Complicated makes me tense.
Here is a quick fix if you are struggling, having a bad day, unsure of what to do…ask yourself this…
What would you say to your kids? If you dont’t have kids what would you say to a friend if they were in that situation?
If your kids were inhaling  a container of ice cream would you not tell them to stop it?
What if they pulled out a bag of chips and went to town on it, would you not tell them to stop?
*side note* what are you doing with chips and ice cream in the house anyway?!! lol
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If your kids said they were tired and didn’t want to go to practice, would you tell them to just go and lay on the couch?
Same goes for you–we all have long days, but you can still push yourself to get your workout in!
Tough love for your kids is exactly what you need!
Don’t give yourself permission to do something that you would advise others not to do.
*Oh on that note — STOP telling your friends “have some wine, it will all be better” Wine or fattening food will not fix your day or your problems – so stop!
I think that is pretty simple.
If its not ok for your kids, its not ok for you! Image
Use that the next time you say there is nothing to eat in the house or that you had a crappy day and that the only thing that would make you feel better is chocolate….because that is a load of garbage….those are just excuses!
Now you have a new strategy…use it!
In the process it helps you be a better role model for your family and friends!!! 

 

Dopey Challenge 2015

Dopey Challenge 2015

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Running 48.6 miles is no joke. Running it in four days divided into a 5k (3.1 miles) a 10k (6.2 miles) a half marathon (13.1 miles) and a marathon (26 miles) is just plain gruelling.

I was pretty excited about Disney Marathon Weekend and the Dopey challenge until the day before it all started. That’s when the doubt started to kick in. I didn’t train enough, I have a couple of injuries that I’ve ignored and worst of all… I still have to my work AND get up at 3am!!!

Am I going to finish? Can I get through 48.6 miles without making my injuries worse? Will I sleep through the 5 alarms I have set?

Well, I’m very to report, I finished. I had a great time and while the injuries are still there, they didn’t get any worse and I’m ready to sign up for Dopey 2016.

Here’s a quick run down of the four days.

Day 1 – 5k

Pluto’s 5k was the c-o-l-d-e-s-t run I have done in a long time! Mother Nature wanted to test the runners and see how they did with 20 mph winds and temps in the 30’s /40’s.

I’m Canadian. I “should” be able to handle this type of weather – nope. I was shaking and shivering like a Chihuahua! I wore 4 layers….4.  From all of the shivering and shaking, I was exhausted later that day. I mean, exhausted. The 5k route is by far my favourite. Running through World Showcase is just fantastic. I love it!! There were some great characters along the route. We said that we weren’t going to do any character pictures but then we saw Chip n Dale in Japan. Picture time!! Because they were wearing kimonos!!!!!

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Chip and Dale in Japan wearing kimonos!!

Post race, we had the Runners World race retreat and it was awesome. I highly recommend getting the race retreat for marathon weekend/Dopey challenge. We finished and went right to the warm tent for hot coffee and hot food. We were able to sit, relax and get a few character pics!

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Selfie with Bart Yasso -Runner’s World Chief Running Officer

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Max and Goofy!!

Day 2 – 10k

Oh hello 3am –what an unpleasant time you are, even if you’re going to Disney.

Another crazy cold morning. I had a cute outfit planned and it was tossed aside for warmth! I wore 3 layers, so it was better…but still, I was wearing 3 layers! Burr(ows).  There were no crazy cold winds, so stopping to characters was doable! I didn’t push myself to get a PR because I wanted to save my legs/feet for the half and the full. Now mind you, it was cold so I did pick up my pace to get through the course so I could get to that awesome race retreat to warm up.

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Bathroom selfie!

 

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10k in the books!

Day 3 – Half Marathon 13.1 miles

Dear 3am, I hate you. You would think I’d get the hang of this by now, but no such luck. Another cold morning, another cute outfit planned and scrapped. Yes…running is about the cute outfits. Don’t judge. I did manage to only need 2 layers…progress!! Seeing all of the costumes people wear is always fun. I love that runners put effort in to make this a total experience.

Another reason I love runDisney events is because that running community is a lot of fun and supportive. I love seeing familiar faces or people I interact with online.

I had a plan for this run. No stopping for pics in the dark, those pictures never turn out. Going off track for a sec, so stay with me…I use to do these runDisney events and blast through them always chasing a new PR. I never had a character picture or any pics from the course just the memories in my head. This last year I have realized it is important to stop and ‘smell the roses’. Take pics with friends, characters, the Castle, everything! This is an experience run…enjoy it!!! If you are chasing a PR do local runs at home. Some of the best pics I have are from runs and some of the best conversations and laughs I have had are during runs. Get the full experience not just the post run medal pic.

Ok, back on track. I love this course. Running down Main Street USA and having people chEAR you on, running towards the castle is just a-m-a-z-i-n-g!! If you don’t have a bucket list, then put one together and add a runDisney run to that list!!!

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No matter what…you ALWAYS stop for Mickey!

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Fun with friends – DON’T TOUCH THE CART!! @dave_mari @bamagirlruns

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Running 13.1 miles was worth getting you medal Donald!

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Cinderella & Prince Charming selfie…check!

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“Ferb, I know what we are going to do today…” oh hey, where’s Perry??!!

I felt good for this run. It was cold but it was manageable. Seeing familiar faces along the course route gives you that added boost to keep going! Stopping for character pics with friends is just fun! I felt like I was on autopilot with this run. I knew not to push hard because I needed all that I had for the marathon. The sun was out and it had warmed up but it wasn’t crazy hot so I was thankful for that! I finished and felt good and again. Back over to race retreat to unwind, fuel up.Have I mentioned race retreat is a really great thing to do?

Day 4 – Full marathon 26.2 miles

I was fortunate to stay at the Waldorf Astoria Orlando located on property at Walt Disney World. I still had to get up early 2:45am. We were going to take the bus but at the last minute decided to drive and knew we had to leave early because of the roads being busy and some of them shut down for the race. The Waldorf and Hilton Bonnet Creek do special runDisney race weekend packages and part of the package is a pre race send off party.

Now this is how you do 3am. I wasn’t hating it as much.

They had ever kind of drink (hot/cold) bars, bagels, fruit. The staff was energetic and gave their all to pump up these tired runners! It was quite the send off and I highly recommend it if you are doing a run. I did write more about it here.

We arrived early…ugh. Race retreat is open before the half marathon and marathon. We did our bag check, sat down and got ourselves put together.

I don’t mean to go on about the race retreat BUT another big feature is they have their own sets of porta-potties. That means you don’t have to wait in a line of 50 people to use the potty. They have people their keeping them clean-so that means there is always toilet paper, hand sanitizer.

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Runners World Race Retreat Potties – no lines!

We stayed in there until they kicked us out. (Race retreat, not the porta-potties.)  It was another cold morning, but I did manage to wear a cute outfit (but I had a jacket on). I had planned to give it to a friendly face along the race route to hold for me when I got warm. The plan was simple – slow and steady. No stopping for characters in the dark! Miles 1-13 seemed effortless-autopilot kicked in.

Mile 14 is when you need your mind to kick in and stay strong for the remaining 13 miles. I saw friends just outside of Animal Kingdom! Hello Kelly Christine!

Christine

My fellow Disney Parks Mom’s Panelist, Laura gave me a diet coke – love her for having food and drinks on hand.

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My family was just up ahead and when I saw them it was the best thing!! I needed those hugs. We snapped a few selfies and I grabbed some snacks from them and we were on our way.

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The run along Osceloa Parkway into ESPN Wide World Of Sports is looooonng and boring. This is when you need great music or great conversations with your running partner. Thankfully, runDisney and Cigna provide the music and Bama provides the conversation.

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Coming out of Wide World of Sports is mile 20. The Dreaded Wall…and oddly I felt fine. Mentally I knew it was almost over. My feet were beyond sore, I mean stabby sore but I pushed on. The run up the ramp towards Hollywood Studios back entrance is another long, boring stretch. That’s when I needed to buck up and keep telling myself I was in single digits and its almost over! Got to see some familiar faces at Hollywood Studios so that was fun.

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Glad to see @Jeff_EMT 

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“The Hat” was still there!!!

Then it started raining…come on Mother Nature. My family was on the boardwalk in front of the Yacht and Beach Club so I knew seeing them again would give me the last blast I needed. Hugs and kisses and them telling me they were proud was all I needed to finish up. The rain kept coming and got harder while we were in World Showcase. I got a soggy pic with Duffy. He was brave standing in the rain, he did smell like wet fur and sweaty runner though…lol.

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The gospel choir was there again at mile 26 –praise the Lord and Hallelujah, I made it!!

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It was a fun 4 days and Im ready to sign up for 2016 #perfectDopey

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Now I lay me down to sleep…

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See ya real soon – 2016 Dopey Challenge #PerfectDopey

 

 

The story of your life…an adventure or tragedy?! You’re writing it.

“Too soon we get old and too late we get smart.” #truth

My mother use to say that to me every time I messed up and like most teenagers, I never paid much attention to it, but obviously those words stayed with me and sunk in and now I repeat those same words.

January is a tough month. The holiday aftermath of excessive eating and the realization that you spent too much. Year after year, people keep repeating the same kind of behaviour…you know you have.

I always try to write things to inspire, motivate and encourage you to be the best you. I will be your biggest cheerleader but, in the end, as always the action comes down to you.

What are you willing to do to make change happen?

Your goals need to be clear. The end results and how you get there are up to you. You can’t blame anyone, or your circumstances.

If you want change you have to make change happen. Yes, you might have some set backs but again, its on you to regroup and charge forward. That’s the difference between being a biggest loser and a biggest winner!

dont be pushed by problems

I’ll  give you some examples because a few of you will think this pep talk doesn’t apply to you.

One bad meal is not the reason you are carrying extra weight. It’s a lot of bad meals. One bad meal means you have to reset. You smarten up, drink your water and make better choices the next meal.

Skipping your favourite exercise class has not got you where you.  Ignoring exercise or half-assing your work outs and treating them like a social get together has quadrupled the time to change.  Winners don’t complain about being too tired….they workout that day even though they are exhausted. (You ate it now negate it!)

Your credit cards aren’t at the max because you spent a bit too much at Christmas. It’s consistent shopping that got you there. You didn’t pay down your debt before adding more debt.

 

3 choices

Beating yourself up, feeling guilty, sad, mad won’t fix any of your problems.

I posted this question/statement on Facebook  “It’s our choices that make us fat, not McDonalds. Do you agree or disagree?”

Most people replied that they agreed. Why is it easy to acknowledge that question but you cave when it’s time to make the decision of good vs bad? You know right from wrong.

Worry drains the mind of much of its power and sooner or later it injuries the soul.”

You owe it to yourself to be the best you. Why settle? Why go through life always wishing things were different.

  • It’s 2015. Be a “doer”!  Do the things that will make you and your life incredible.
  • Excess weight, literally weighs you done–be done with fighting that battle.
  • Worry, anger, negativity is not who you are.
  • Go into today, this week, this month and year ahead with a different mindset.

2015 is another chapter in the book of your life. You control the story, the character, the adventures and you write the ending.

Life is like a book - Life Quotes - Inspirational Quotes

I would love to hear from you, what topics, subjects can I write about to help you in your journey. Leave me a comment.