My Physical Transformation - A Year of Liberating Weight Loss Success

My Physical Transformation - A Year of Liberating Weight Loss Success

Choose To Be Healthy - Stop Overeating and Start Eating Clean

Choose To Be Healthy - Stop Overeating and Start Eating Clean

Confessions of a Fat Girl - My Struggle With Being Overweight

http://www.shapefit.com/diet/confessions-fat-girl-turned-life-around.html

Confessions of a Fat Girl - My Struggle With Being Overweight

Confessions of a Fat Girl - My Struggle With Being Overweight

THINspiration ~ Weight Loss Support Group

THINspiration ~ Interactive Weight Loss Support Network

Monday Evenings (Starting October 24th)
6:00pm – 8:00pm
$5/person/week
Tranquility Retirement Residence – Downstairs Aud
436 Powerline Road, Brantford (Back Parking Lot)

Weigh In: 6:00pm – 6:45pm
Meeting: 6:45pm – 7:15pm
THINfit: 7:15pm – 8:00pm

THINspiration is a new and exciting weight loss and fitness support group, open to ANYone interested in stepping up to the "plate" and taking on a personal health and wellness journey towards enhancing your life. THINspiration will include regular weekly interactive meetings to keep you motivated with many guest speakers to inform you of health and wellness issues; weekly weigh ins & percentage progress, weight loss goal settings, nutrition & fitness plans, before/during/after measurements & photos, original THINspiration protein bars, THINspiration accessories. We are also delighted to announce the ADDED BONUS of an amazing THINfit dancercise to music from yesteryear and today. Your weight & fitness leaders are qualified instructors who are completely committed to your health and wellness goals. With THINspiration you can be motivated to lose weight and keep fit with like-minded individuals that can inspire, support and encourage you to keep on track towards your goals.

For full details and more information, please call Joan Minnery @ (519) 752-1694

joanminnery@sympatico.ca
http://joanminnery.health.&#
8203;officelive.com/

You can find us on Facebook under: Joan Minnery ~ THINspiration

“Put Down The Fork & Get Moving”

What I Did To Lose 100 Pounds

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"

HEALTHY CHOICES WELLNESS SHOW: SPEAKERS FORUM

HEALTHY CHOICES WELLNESS SHOW: SPEAKERS FORUM: MAIN HALL STAGE PRESENTATIONS SPEAKERS FORUM ON THE OUTSIDE DECK under the CANOPY 10:20 – MAIN STAGE - YOU CAN! with Lee Pryke – Show ...

PHENOMENAL WOMEN Expo

THINspiration Proudly presents..

1st Annual Phenomenal Women Expo
Saturday October 1st
10am - 4pm / PW Expo - Free
7pm - 9:30m / PW Showcase - Donation

Sydenham United Church Auditorium
120 Sydenham Street, Brantford ON
All Ages Event. Everyone Welcome.

Special evening presentation of “Divas Las Vegas” featuring local gals performing songs and dances from Country, Pop, Oldies & Broadway.

For more information please contact
Joan Minnery @ (519) 752-1694
joanminnery@sympatico.ca

Phenomenal Events:
Vendors, Presentations, Zumba/Yoga/Belly Dancing Demonstrations,
Mini-Treatments, Health & Wellness Presentations, Samplings, Motivational Guest Speakers, Food Demos, Exercise and Diet Management, Breast/Heart/Stroke Health, Skin Care, Authors, Henna Tattoos, Clothing, Jewellery, Purses, Scrapbooking, 50/50 Draw, Raffles, Entertainment, Special Guests, Alternative Modalities, Female Entrepreneurs from within our community.

Pampering Room:
Reiki, Reflexology, Chair Massage, Energy Therapy, Chakra, Tarot Reading.

Fun, Healthy & Yummy Alternatives to Junk Food...

Yes friends, there are fun, delicious alternatives to junk food. It is possible to have food that is healthy AND fun. Perhaps that seems like an oxymoron; after all, how can healthy food be fun? We’ve all conditioned ourselves that fun is now associated with being unhealthy and we start to feel like we are sneaking guilty pleasures because something isn’t nutritious yet high in calories. That is just a warped sense of thinking. Simply making a few modifications to regular indulgences can make many favourites, healthy and fun.

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.

Return To Slender...One Year Anniversary Bash

In Musical Celebration of Joan’s Journey; 1 Year Anniversary of Health & Wellness!!!

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.

What To Do About Cravings – AKAThe Demon!!!

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

Keeping Motivated With Exercise

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

Tips On How To Keep Motivated With Weight Loss

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

10 Months.....10 Dress Sizes

This month I hit the big ONE. The milestone I have been "weighting" for, since August 27th, 2010. I FINALLY dipped below the 200s on the weight scale and I'm now back into the 100s. There is a ONE at the beginning of my weight. One may be the loneliest number, but to see that number finally say HELLO after a 13 year absence...I embrace it now as the GREATEST number!!!

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 and have recently added Latin Dance Fit to My 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)

Choosing To Live

If you are serious about taking charge of your heath, you have to make a choice and Get a LIFE CHANGE because it IS a choice. You have the control; your health is in YOUR hands. You MUST decide to commit yourself to YOU. And YOU have to want to lose weight with all of your heart. You need to be honest with yourself and make an absolute commitment and accept that this IS a lifestyle change for the rest of your life. Why live half alive when you can choose to live 100% fully alive?

Let’s face it, if losing weight was easy, everyone would successfully do it and it wouldn’t be so hard to keep it off. It takes a LOT of effort to lose weight and it takes even more effort to keep it off. And if we’re not really committed to take the steps to achieve our goals, those goals won’t happen for us. We could equate losing weight with hitting it rich; we would like to lose weight the same way that we’d like to get rich, by winning the lottery. We would all do it if it didn’t take too much effort. However, the reality is that it takes too much willpower for many of us to sustain a healthy lifestyle with diet and exercise. Yet we know the only proven long term effective method IS diet and exercise.

The fact is most people who successfully lose weight and keep that weight off, make healthy permanent lifestyle changes that include getting regular exercise, maintaining portion control and managing alternatives to prevent emotional eating. When you choose to live, you choose to make a lifestyle change FOREVER.

It has to be permanent because if you look at your weight-loss efforts as a temporary fix and something that you’re only doing for now, your healthy changes won’t be permanent. However, on contrary of that, if you try to do too much too soon, the changes will only last for a short period of time. The key component is that small gradual changes are what will work and you have to keep things in perspective that little slip-ups don’t matter but long-term changes do.

There are more than six million Canadians who are overweight or obese. It is a well known statistic that over the last 2 decades rates of overweight and obesity have more than doubled for Canadian adults, and nearly tripled among Canadian children. Weight puts SO much stress and strain on our bodies. It wears out our bodies faster and is adds to extra wear and tear on our joints, which leads to arthritis and diabetes. Extra weight and unhealthy eating can bring on the onslaught of heart disease, cardiovascular disease, high blood pressure, osteoarthritis, some cancers and gallbladder disease. All of which in turn can lead to people not being able to sustain their health and ending up on medication for life. Taking all of that into account there is also the obvious psychosocial problems, functional limitations and disabilities which are associated with excess weight.

For me, personally; having a health set-back can be a life-altering experience which can lead to some very positive consequences. It can often be the catalyst to wake up anddecide whether you are going to die fat or change your life, make a choice to live and commit to a healthier lifestyle. And with that come the obvious; choosing to live involves actively engaging in some form of fitness and making healthier choices. You can have all the fancy plans and diets you want but the fact is simple that eating less and movingmore will do it every time. You MUST Put Down the Damn Fork & Get Moving!!!!

People are always interested in prevention rather than cure. The cure is in YOU and your choices. Choosing to eat that bucket of KFC today can lead to a lifetime of grief and upset later if life. You have to make a choice to set aside the bad habits of your lifetime and commit to positive change.
It’s about YOU; you have to adapt an empowerment stance about CHOOSING to live and making a lifestyle change rather than having a negative approach about food. It needs to be about healthy choices that YOU make every day. The thought process needs to be about what you SHOULD eat rather than being about what you shouldn’t eat. A whole different mind set comes into play here…

The myth that most diets fail is in essence…backward. What actually happens is that most people fail diets. Just about any sensible diet or weight loss program will help a person lose weight. We often blame the diet for failing, but blaming the diet is similar to blaming an unused bicycle that sits idle in the garage or a treadmill that becomes a clothing wrack. The real solution isn’t in fad diets, fancy pills, gimmicks, gym memberships or diet books; the solution is in the mirror.

Today…Choose To Live!!!

Changing FAT into FIT...Choosing To Live

I don’t claim to be ANY sort of expert on fitness or dieting, but I am a card carrying lifelong member and 100% complete aficionado on being fat. If there is one thing I DO know, it’s about fat and how to be fat and how to get fat and how to stay fat. I’ve lived most of my life as a fat person. From being a pudgy child, to a chubby teen, then morphing into a large sized young gal and ultimately a morbidly obese woman; there is no doubt…I’m the fat expert!
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!!!”

Put Down The Fork & Get Moving

The best six doctors anywhere and no one can deny it are; Sunshine, Water, Rest, Air, EXERCISE and DIET. 

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.

Weight Loss Sabotage

Weight Loss Sabotage

So what do you do when you’re faced with negativitytowards your weight loss? There isn’t a dieter out there that hasn’t experienced, Weight Loss Sabotage. It is one of the most common roadblocks that all of us have faced. But what do you do about the Weight Loss Sabotage. How do you deal with the family member or the “friends” that try to undermine your success? The first thing you need to understand is WHY they are sabotaging you.

It all comes down to Cognitive Dissonance; having two conflicting desires. Cognitive dissonance is the mental conflict that people experience when they are presented with evidence that their beliefs or assumptions are wrong. A great example of this is smoking. Everyone knows that smoking can cause lung cancer, and everyone wants to live a long happy and healthy life. Yet, people continue to choose to smoke and justify that choice, regardless of knowing that the risk of smoking affects your health on all levels. The uncomfortable tension caused by these two opposing ideas is known as dissonance.

As humans, we look to get rid of this uncomfortable feeling. The only way to get rid of this uncomfortable feeling is by a) quitting smoking b) denying that people actually get sick from smoking or c) justifying and rationalizing. This is known as dissonance reduction.

For example, a smoker could rationalize their behavior by believing that few people get sick from smoking, that they don’t smoke very much so it won’t happen to them, if smoking doesn’t kill them something else will, they’ll quit someday or the personal gratification that they only live once and they deserve to smoke. They make a conscious choice that they either need to take action or they need to make themselves feel better by rationalizing their smoking.

The same theory obviously, applies to unhealthy lifestyle and eating.

Everyone knows that if you are a person susceptible to weight gain and that if you indulge in certain foods and do not maintain a healthy diet, you will get FAT. And unless you are a complete lunatic, everyone knows that weight gain can lead to many staggering health issues. Yet, people continue to overeat and they need to rationalize their eating. And if you are challenging that rationalization, they are not always going to react favorably to that challenge.

Perhaps those that are spewing negativity see themselves in your former self and resent the fact that you able to change your life, when they have not been able to.

Anyone experiencing weight loss sabotage must also understand that it’s NOT about you, and it’s about them. Their fears have been brought to the forefront. Their unhealthy lifestyles are now in question. Isn’t it obvious that if you have friends that are also overweight, that if you lose weight, it’s going to be as if you are telling them that they’re wrong? People are fearful of change. It should come as no surprise that many people are threatened by change. It will mean their lives may be directly affected. Let’s face it, if it were easy to change, people would do it.

Some folks misunderstand that it is not just about the amount of weight lost and the number of pounds that have been taken off. It’s not just about the transformation of your body; this can lead to a total life transformation which will affect your entire personality, heart and soul. You may become bolder, happier, and more self-confident and excited about life than you have been in a long time. As you lose weight, you often become attractive to more people. It's common to get more attention from the opposite sex. And that may frighten some of your friends and family members who feel you'll leave them behind. If they're insecure, they'll try to put you back in your place. Your friends and family members know where your wounds lie. They know where to apply pressure with their actions and words to hurt you. If you know and are aware of the sabotage, you can face it and stop proving them right.

So how do you change things? You can’t, it’s human behaviour and you can’t fight human behaviour. The best thing to do is stand up for yourself, remain firm and let yourself know and they know that you won’t give in this time. Sadly, this may also mean that may have to put distance between you and your saboteurs, which is not always easy, when dealing with immediate family members. However truly, if they aren’t there to support you in your health; do you really want them in your life anyway? Keep reminding yourself and them, this is about your health, for you to feel better and to remain HERE and to enhance your life; thereby also enhancing theirs by having you around much longer in a healthier and happier body.

One thing should always remain, forever constant. This is about YOUR health and YOUR life. You may not be able to change the people around you, but you CAN change you. If they don't like it, let it be THEIR problem and not yours. If you really want to lose weight, don't let other people use their hurtful behaviour to stop you from achieving your goal. Make a commitment to lose weight. And stick to it. You know what you need to do to succeed.

It’s essential that you surround yourself with supportive people who will be there through thick and thin. Ensuring that you have support and having someone to be accountable to, when embarking on any change makes all of the difference!

Say this to yourself, as I have had to: How can it be negative to have a new strength and love for myself; a new inner self confidence and belief in myself? I have worked way too hard to get where I am. I’m not about to let anyone take away my pride in myself and derail what I have accomplished. I deserve to be happy and I’ve earned every bit of happiness that has and is coming my way; personally, spiritually, professionally and physically. I am my own best friend. I LOVE ME, I LOVE ME, I LOVE ME!!

Return To Slender...

Return To Slender ~ Walking My Way Back To Me!!!

So, how did I get here? First things first; after recognizing and accepting that my love affair with food was preventing me from having a love affair with myself (or anyone) I needed to find MY mode of exercising. I was almost 300 pounds, so initially; a gym was not an option of me. I couldn’t use the machines, I couldn’t manoeuvre the Elliptical and Zumba classes were not something I could physically endure. The sanest choice for ME was walking. And I started walking because it was easy, cathartic, and I was able to hum, sing, and talk to myself, while enjoying the crisp night air, which was a tonic for me. It made me feel better. 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 was pushing for longer distances. I walk at least 45 minutes to an hour, every day. Unless there’s thunder and lightning... I WALK. I also find that my body craves the exercise, much like I used to crave KFC. Now as I am on my route, I walk right past KFC!!! (In Apri 2011, I started Zumba and working out; I am LOVING IT)

Naturally, the other combining element was my diet. I’m not going to lie; restricting my food intake required a lot of will power. I ate a LOT and I ate non-stop All day. I love carbs & 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 gorged. And my body was a direct reflection of that. I was known as the person that sat down at the dinner table, rarely lifting my head up from my plate, inhaled my food and then got up and walked to the counter to make toast. (That face down in the plate girl, still emerges. I haven’t fixed that...yet)

There was no denying the reason I was fat; it was because I ATE.

My changes were simple:

Stop drinking Coke (which ran through my veins).

NO more deep fried foods.

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

Limit my gorge fest of Milk.

Cease ALL visits to the drive-thru at McDonald’s, unless choosing healthy alternatives.

Eliminate eating past 8pm.

And Most Importantly...GET MOVING.

And the results were INSTANT.

I didn’t start to be thin, I started to be well. I had done weight-loss programs before with mixed results. It's different this time, partly because I am not focused on losing weight. My desire was 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 needed to focus on getting fit and obviously, weight loss came with that.

I never stood on the scales to see what was happening, and haven’t ventured there at all during my journey. 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 walking. What was happening on the scale never played a part of my journey. It was what was happening to me inside; physically, emotionally and spiritually.

Those positive elements combined with the obvious outer transformation which was and is a constant reminder that This Fat Gal Is Winning!!!

My Story ~ Taking Back My Life

Taking Back My Life...
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 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".

Over the next few weeks, I was sidelined preparing for a music festival that I run; all the while realizing as the days passed and with every tick of the clock, I was inching closer to death. I was in agony both physically and emotionally until the morning of August 27th, which was the first day of the Rock of Ages Festival in Brantford Ontario. I was not only the festival director, but also the Grand Pubbah of the entire weekend and I needed to perform. Something happened on August 27th, 2010, a moment that I cannot put into words. The proverbial "AHA" moment.

Whether it was just the realization of so many people depending on me, or my brother John reaching from heaven but at 6pm on August 27th, I WOKE UP!!!

I left the hotel to go home to change and I walked upstairs to my bedroom, stood in front of the mirror and I vowed from that moment that I would NEVER EVER look OR feel like this again. THIS time, I was listening.

And when I walked back into the hotel...My Journey Began!!!

My Debut Blog...

Hi, I'm Joan Minnery. I am a recovering food addict and I have a story to tell...

You see these pictures here?. That's ME. They are of the same person, taken from August 2010 - April 27th, 2011. That's what determination, will power, conviction and total personal stamina can achieve.

My journey is far from over, I've got a long way to go, but I'm going to win this battle.

I've spent my whole life being an overweight person. Sure, I've had times when I've been thin but I've spent the better part of my 45 years, in the thick of things.

In August of 2010, I decided that I am no longer going to be a victim of my own self. 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.

I am on a mission to spread my message to as many people who are willing to listen and to take charge of their lives.

It is time to WAKE UP.
It is time to Change FAT into FIT.
It is time to Eat Right, Feel Better & Live GREAT!!!
It is time to Stop Being A Victim Of Your Own Self.
It is time to PUT DOWN THE FORK & GET MOVING!!!!

Joan Minnery ~ Brantford, Ontario, Canada
(519) 752-1694
joanminnery@sympatico.ca