HYDRATION

By Weight Loss Tips

Written By: Craig Warrian

If I asked what the most important nutrient is that we as humans consume, what would be the answer?  Would it be protein?  Perhaps carbohydrates?  Maybe a low-carb eating protocol, we would say that fats are most important.  How many would say water?  Needless to say, plain old water does not get enough publicity unless, of course, it is bottled, infused, coloured and “jacked up” with the latest health craze ingredients.

Plain and simple, water is the most important nutrient we can consume.  Every aspect of our body requires water to function properly.  We can survive weeks without food, but only days or hours without water.  Statistics have revealed that 75% of people are operating in a dehydrated state every single day. Is this something to be alarmed about? The answer is, it depends.  To be living a healthy life and allowing the body to operate optimally then yes, we should be alarmed and take action.

Being hydrated each day is crucial to many aspects of overall health.  Being properly hydrated helps regulate body temperature, provide proper joint lubrication, supports infection prevention and nutrient delivery to cells to name a few.  If our body is well hydrated it will also improve sleep quality, mental cognition and overall mood.

If we are properly hydrated, the mechanisms within our bodies that we use to filter and remove waste will also function with improved efficiency.  Staying hydrated allows our kidneys, liver, skin and colon all process, filter as they should.  Even mild cases of dehydration can throw these systems off balance.  Constipation is something that can occur very easily if we are not taking in and absorbing the appropriate levels of hydrating fluids.  If our body is short on water, the colon will strip moisture from our stool, so that it can function as close to normal as possible.  This is biology kicking in to try and protect the key organs’ functions.  The lesson here is that we need to work with our bodies and provide it what it needs to function properly.

Dehydration occurs when more water is moving out of the body’s cells then what should be shuttled into them.  When our body is relinquishing water, it’s not just water that we are losing.  Along with that precious water, our body is also being stripped of electrolytes that are critical for proper cell function.  Sodium and potassium are some key electrolytes that are lost along with the water.

Thirst might be the most common symptom of dehydration, however, it is not the only signal that we are lacking fluids.  The following list highlights some of the signs that show we are short on the “elixir of life”:

  • Coloured urine
  • Fatigue
  • Dizziness
  • Confusion
  • Less-frequent urination
  • Extreme thirst
  • Constipation
  • Headaches
  • Hunger

With many people, the signals of hunger and thirst can get mixed. This can lead to additional eating/snacking and a higher probability of weight gain.  When it comes to weight management, hydration can play a key role.  Stay well hydrated and the body won’t send those confusing thirst/hunger signals.  Consume a glass of water prior to a meal to help the body feel a little fuller sooner.  Lastly, stay well hydrated, so our system can clear necessary waste and ease the ability for our body to convert body fat into fuel.

One additional area of focus for hydration is how it impacts the brain.  The brain requires not only the proper nutrients to function well, but also fluids. The signals, circulation and overall function of the brain are reliant upon proper hydration.  Many of the symptoms listed above are related to the performance of our brain including dizziness, confusion and headaches.  As we lose even a small percentage of hydration in our bodies(1-3%), our brains can be negatively impacted.

Many North American adults get in the suggested “8 glasses” of hydrating fluids each day, but unfortunately they are counter balanced with many other foods/beverages loaded with caffeine, sodium and sugar, which puts the balance back into dehydration’s favour.  The good news is that caffeine doesn’t have an incredibly high diuretic impact.  However, if we are not consuming sufficient hydrating fluids, yet consuming plenty of caffeinated fluids, then we will be in danger of dehydration. It is a delicate balance.  In today’s era of “jacked up” beverages, many of us are conditioned to expect high levels of sweetness and flavour in everything we consume because our taste buds have been trained to crave them. Therefore, if the thought of drinking a glass of plain water doesn’t sound appealing … firstly, get over it … and secondly, read on…

Below are 5 recommendations on how to increase hydration and get the system replenished with proper life-giving hydration:

  1. Drink water… and plenty of it. The recommendation is 64 oz (8 cups) of water per day.  Additional research has come out however, recommending even more.  Therefore, make the 8 cups a starting point and try to get in 10-12 cups of water per day.

NOTE: Even more isn’t always better.  Don’t go crazy drinking water as we can over hydrate.  So keep it at or around the recommended levels (Men can increase their water consumption to upwards of 16 cups per day while women should stay in the 12 cups range)

2. If the “flavour” of water is a concern, drop in a slice of cucumber, a slice of lemon or lime, or perhaps a sliced strawberry or add a scoop of EWYN BCAAs.  That little bit of flavour will go a long way.

3. Consume hydrating foods.  Watermelon, strawberries, cantaloupe, peaches, oranges (not orange juice), cucumbers and lettuce are all great hydrating food options (all in the 88% – 96% water content range).

4. Keep away from pop/soda, fruit juice and alcoholic beverages.  Keep these types of fluids at an incredibly low (to zero) level.  If on EWYN program, you know the rules., stick to them.

5. Moderate levels of coffee and tea consumption can actually be hydrating and provide some health effects.  However, this only holds true if the consumption is moderate to low levels of both.

PRO TIP: Try a little “water therapy” each morning.  Consume a glass of water every morning immediately upon waking.  Work up to a 1 litre of water first thing every morning to provide your body with a jump-start of hydration.  This will give the body a very beneficial “inner bath” which will help clear toxins and waste. Add a squeeze of lemon to that water for healthy cocktail.  By adding some lemon it will help get digestive juices going.  These digestive juices will improve stomach and digestive function.

In summary, make hydrating a priority.  Not everyone is a water drinker, start slow and build up an “appetite” for it.  Working up to 8 cups a day and then eventually be able to get up to the 12-cup range in no time.  Speak to a EWYN health coach for other hydrating opportunities to include in a daily routine.  Our coaches will provide you with Exactly What You Need!

FINAL HOLIDAY PREP

By Weight Loss Tips

Holiday meal planning is at the top of everyone’s list to keep us accountable through these next two weeks. Being  busy is one reason we fail to plan and start to go off the program. Over the next few days, it is important to make a meal/event plan to help you stay as close to your program as possible, while still enjoying time within your bubble and not feeling left out!

Click on the link to download EWYN’s handy weekly meal prep. I would print a couple of copies so we can see how the upcoming week looks.  Look at your week, do you do something special for Christmas Eve or Boxing Day? Christmas Dinner is easy if we prepare for it, but sometimes it is the extra baking and goodies that can cause challenges. Now that you can see which days are going to be the biggest hurdles plan your cheat meal day! Try to keep this to one meal and follow the Christmas survival guide your coaches prepared for you to help you through the day!

Your personal health coach has  handy “eat this instead” recipes that may help you through the next few weeks. For example, egg nog and gingerbread treats that are not as high in calories or fat as traditional recipes. These recipes will help you be a part of the festivities without jeopardizing your progress. Ask your coach to help you with how to get through the challenging days, they have lots of great ideas, so do not be afraid to be honest and tell them where you are going to struggle the most.

Keeping everyone busy and not just eating for the next few weeks is crucial! Plan some fun crafts, (check out Dollarama  and DIY crafts on Facebook) Include the kids in some healthy snack prep, for example, grape Santa’s, a festive fruit tray and cookie cutter pizzas.

The holidays are always a challenge and this year we have the added stress of the pandemic. You may start to feel overwhelmed knowing the next two weeks are going to be tough. There is always going to be something that will stand in your way of success, the secret is not to let these things derail you We can all come up with lots of excuses as to why we cannot eat healthy, exercise or meal prep. I think if we just take some time to plan out how we are going to tackle these situations we can all come out unscathed! Will we mess up,  sure, will we be perfect,  of course not. At the end of the day you are going to be so proud of yourself for keeping your eye on the prize, don’t be one of the statistics that gain 7-10 pounds over the holiday. Most people do not lose that weight until April, if ever!

Take some time this weekend to have a look at the next two weeks and see how you are going to come out of this. The reality is, if you plan, even if you are not able to follow that plan 100%, you will still manage to do better than you would without a plan. There is a saying: “Reach for the moon, even if you miss you will land among the stars” Each and everyone of you are stars in our eyes!

Merry Christmas and Happy New Year, we are proud of you for how far you have come this year, you lost weight in a pandemic! Pat yourselves on the backs and go into 2021 crushing goals and being the strong, amazing people that you have proven that you are this year!

Your EWYN Family

WINTER BLUES

By Weight Loss Tips
Written By: Jewell O’Neill

Winter… when most of us go to work  and drive home in the dark. The winter blues tend to set in quickly and we lose more and more motivation to get things done as each day passes. Trust me, I get it. I used to wake up each day with just enough energy to make it through the workday then go home to “relax”. I would not do anything to improve my mood or get anything productive done. The dishwasher would go unloaded, the rooms around the house would go untidied and looking at the work to be done would not motivate me. Though there’s nothing we can do about the weather, there IS something we can do about our  health, diet and how we view our day to day life.

First thing’s first, I learned that you don’t need to wait for spring to start cleaning. No one likes coming home to a mess or untidy surroundings, it’s just depressing. So why not blast your favourite music, get dancing and get cleaning! It may seem daunting before you start but once you start you will feel so much better! Once you notice how at ease and calm you feel you’ll want to keep a clean house. Many of us had to make quick adjustments to our homes this year due to working and learning at home. With no end in sight, it’s a good time to get your house in order. This can empower families to take control of their surroundings and ideally it should increase productivity and lower stress levels.

This school year has already been very stressful for kids and adults. To help motivate your kids and give them a sense of control; involve them in decluttering their rooms. Get a space set up where they’ll be able to work comfortably and productively.

Studies have shown that clutter interferes with quality of life and causes stress. One study, entitled “Procrastinators and Clutter: An Ecological View of Living with Excessive ‘Stuff’” found ”behavioral procrastination tendencies related to only clutter.” In other words, living in spaces that have too much “stuff” negatively affects people’s lives.

The less you own,  the less there is to keep track of. There is less to clean and organize, which will reduce your overall stress levels. Living in an organized home has an immediate effect on reducing stress and gives you a sense of accomplishment and control for whatever the future holds.

So now that we’ve got our house clean and smelling great, we can tackle our health. We have complete control of what we eat, how much we exercise and how we take care of our body. You’d be surprised how quickly your energy and general wellness goes up after you start eating better and exercising. Think fitness is a chore? Find an activity you love and do that! Blast that same music you cleaned too and dance around for an hour, you’ll feel great! Do something you enjoy doing to get moving. Reward yourself with a nice mindfully prepared healthy meal. Who says healthy food has to be bland and gross? Use your favorite no salt spices and get creative! Also don’t forget to take your vitamins. Vitamin D is a common deficiency people experience in the winter. Also get yourself some Vitamin C, B & multivitamins.

Lastly, find new things to do! Find yourself a new hobby like painting, dancing, reading or writing. Or expand your knowledge by taking an online course!

Don’t forget that you are not alone during the winter months. Many people experience the winter blues, so if you find you’re really struggling do not be shy about talking to someone.

MINDFUL EATING

By Weight Loss Tips
Written By: Barbara Baristow

With the holiday season upon us, we will be celebrating in our own way; whether it’s gathering with friends and family, a celebration in your home or a Zoom call with friends.

The festivities of course mean food. Is there a way to enjoy the holidays without being obsessed about the food? The answer to that is yes!  Be sure to practice mindful eating. HUH? What’s mindful eating? Let me explain.

Mindful eating is developing an awareness of your food. To develop an awareness, you first must understand the purpose of food and why you need to consume it. You may think that I am going to  get into the scientific facts and reasoning about food…. NOPE. You eat for one reason, to give the body the vitamins and minerals necessary for it to function properly, to give it energy. THAT is the only reason you eat.

You have to change the relationship you have with your food. You EAT TO EAT. You do not eat to celebrate, compensate or to soothe. During the holidays we eat to celebrate. Why do we feel that eating contributes to our celebration? Quite simply the answer is, it does not.

Let us explore what it means to mindfully eat. When we practice mindful eating, we have already established the purpose for food.  There are a few steps to take when choosing to mindfully eat:

  1. Eat slowly
  2. Avoid distractions (T.V., phones, too many people talking)
  3. Appreciate your food (look at the colors, taste the flavors, enjoy the textures)
  4. Don’t rush
  5. Stop multi-tasking your eating (answer your phone, let the dog out, make a shopping list, thinking about work) JUST EAT

When you mindfully eat, you will start noticing different cues from your body and mind. I will not tell you what they are, but rather have you explore them on your own and make your own realizations.

To relate this back to the holidays and celebrations, you can see how being mindful and celebrating are two completely different entities that do not need to exist together. Enjoy your time with friends and family for what it offers. Enjoy your mindful time with your food for what it offers.

Food for thought: Make finishing your food INTENTIONAL not AUTOMATIC.

Remember, practice makes perfect.

Happy Holidays!

CONTROLLING THE CRAVINGS

By Weight Loss Tips
Written By: Dean Esser

What if a “pill” existed that would help slash your cravings for those highly palatable foods such as chips, fries, chocolate, cake, cookies, and ice cream? Would you be interested? Would you be curious? If you answered yes, to either of those questions, read on, this article will speak to you.

Does such a supplement exist? Yes indeed it does — and people are taking notice.

Why do we crave sugar? There are clear, biological reasons why we all crave sugar from time to time. Our body relies on glucose as a major source of energy. Evolutionarily, we are hard wired to recognize and desire things that are sweet. The bright colours of fruit, the sweet smell and taste of honey are almost instinctively passed down over millions of years. As such, our bodies will recognize and crave sugar which it recognizes as a reliable source of glucose/energy for the body. In modern times, there are many circumstances which will tap into those evolutionary desires and influence people to crave something sweet. Being fatigued, sleep deprived, chronically stressed or their daily diet is lacking in key nutrients can all cause our bodies to crave, quick absorbable sources of energy. Unfortunately, those quick sources are not typically broccoli or a lean breast of chicken. Our body knows what is a quick source or energy and they tend to be packaged foods (typically high in simple processed carbohydrates) and sweets. Other triggers for sugar cravings include low blood sugar, pregnancy, thirst, and certain prescription medications.

Why do we crave carbs? Other than the above mentioned evolutionary reasons of quick sources of energy, we crave carbohydrates because very simply, we’ve trained our bodies to do so. Eating these carbs on a regular basis has trained our system to understand that they too can provide that fast source of energy. When we consume these carbs, it causes our body to produce more of a hormone called insulin than we would want. Increased levels of insulin signal our bodies to accumulate fat by shuttling those nutrients into our fat cells. As insulin helps move energy into our fat cells (for storage), it isn’t able to do it’s other job which is shuttling other beneficial nutrients into our other cells such as lean muscle. If those other cells and systems in our body are craving Vitamin E and we keep feeding it carbohydrates, we continue to have a gap of Vitamin E, but our body keeps thinking it needs quick forms of energy and therefore continues its craving of more carbs.

Can you beat cravings with a supplement? Technically, yes. Supplements meant to curb cravings can be a helpful tool for people with diabetes as well as for people who want to lose weight.

The decrease in caloric intake could lead to weight loss, if it is sustained over time. Our bodies are then encouraged to tap into our “stored energy” (body fat), if other sources of energy aren’t always present. Stress, anxiety or depression can induce a biomolecular mechanism that causes the comfort food cravings and compulsive snacking that sabotage many weight loss attempts. Normal brain reward pathways are disrupted by this unbalancing of hormones and neurotransmitters, causing food cravings and emotional based eating/snacking. The best way to combat this biomolecular process is right at the root. An extract of saffron actually targets this appetite dysregulation at the neurotransmitter level and inhibits the snacking compulsion. Ewyn’s Crave Control has this extract, along with many other beneficial ingredients to eliminate the onset of cravings.

Not only does Crave Control have the right ingredients, it has them in the right and effective dosage. How can we manage cravings without supplementation? We can do so by limiting the amount of added sugars we eat. Rather than focusing on altering the flavour of foods to reduce sugar cravings, we should stick to more natural foods and foods with natural sugars, such as fruit. In nature, typically sweetness is paired with fiber, this helps slow the digestion of the sugars into our system (think of sugar cane. If you had to chew on a stick every time you wanted the sweet taste of sugar, how often would you be getting that sugar in? Probably not nearly as often as you are now.) The absolute best way to limit food cravings is by eating regular, well balanced meals. That means incorporating more whole foods through proteins, fats and carbohydrates.

There is no magic bullet but the closest thing to it is a healthy diet and regular exercise! That’s Exactly What You Need!

WHEN YOU FEEL LIKE GIVING UP

By Weight Loss Tips
Written By: Barbara Baristow

So, you have been on your weight loss journey for a few months, things have been going well, and now…well…this is not fun anymore.

You find yourself thinking ”I am getting bored, I am not seeing the results fast enough, I want to quit.” These are common feelings people have when embarking on any journey that is time consuming, requires lifestyle changes and is lengthy.  These feelings are part of the journey. These are the feelings that you must overcome.  If you do not, they will place you back at the beginning without achieving your goal or the change you wanted. Thus…the cycle begins again.

Instead of looking at the long term or the outcome or the end-goal, you must focus on the HERE and NOW and the process. Your long term goal will happen with the daily changes you are making. What are the daily changes? What are you learning, what are the changes you’ve seen, how is your life different/better, where would you be if you hadn’t started, what will happen if you quit? Self reflecting, journaling and being with others who have the same or similar lifestyle as you will be an asset to you as you move forward.

The misconception is that you don’t want to view this journey as a diet, a quick fix, a temporary disengagement from regular activities. Nothing is farther from the truth. Do not single yourself out and make it difficult for yourself. The idea is to embrace a new lifestyle, to welcome the changes, to learn the adjustments, to fit in your new habits, to rid yourself of damaging habits, to learn how to be strong and how to make your new routine work in any situation…this journey is about change. It is not about going back. Going back means this WAS just a “diet” a “quick fix” and is temporary. Remember, it was never any of those…it was all about you and living your best life… permanently.

Several of our blogs talk about your “why” and the people around you.  Are you beginning to see how important they are? You decided on a lifestyle change, to not be where you currently are, to conquer or overcome your “why” in your life. When you feel like giving up, remember it is just another step to your success that will challenge you. Enjoy the benefits of what you are doing, the journey, and to not long for the lifestyle you have left behind.  Take a moment to reflect on all your positive outcomes and continue on.

Always remember…your COACHES are there to help you navigate through.

“The past is over, the future is not here, today is what counts”

WHY IS CHANGE SO HARD?

By Weight Loss Tips
Written By: Craig Warrian

In the “weight loss/health and wellness industry” I often say we’re trying to play “2 games” (though they’re not really games). These so-called games are hormone management and change management.  In this article, we’re going to dive into the latter, change management.

Do you want some kind of change in your life? Perhaps it is to own a home, buy a new car, learn how to play the guitar, meet someone new, lose weight etc.?  If so, get ready to embrace change.

I am sure you have heard the saying “we’re creatures of habit”, and indeed we are. We like repeatability, predictability and standard rhythms. Take us out of our comfortable “routine” and watch us push back almost instantly. The challenge is, if we want change in our lives, we need to adopt change.

If that is all it takes to get what we ultimately want, why do we not just simply change, and in turn get everything we desire?  Simply put, because change is hard.  There are many reasons as to why we resist changing our behaviours, so let us take a look at a few key fundamental reasons why we resist change:

  1. Negative Emotions Drive Us: While one might think that strong negative emotions such as fear, regret, guilt and shame would be key drivers towards long lasting change, the opposite is unfortunately true.  Negative thoughts and emotions, may point out our faults  and the things we should be doing, but it is not a recipe for long term positive change.  Those same thoughts may bring the initial ideas of change to the forefront, but until we put the power of positivity, support, love etc. behind them, we will not have long term success.  Always remember, “YOU ARE WORTH IT”.  You are worth the hassle, the struggle, the pain, the anguish… and the success, the joy, the enjoyment and the elation of achieving your goals.
  2. All or Nothing Belief: How often have you tried to make a positive change in your life and things are going well, to all of a sudden succumb to temptation and then feel flooded with the thought of “I’m a failure, I can’t do it!” and we give up?  One deviation from the plan, and we feel that all is lost.  For many of us, this all or nothing headspace is a no-win situation.  The likelihood of you taking on a significant change and having a slip up along your journey of change is almost 100%.  Therefore, one of the first things you have to kick to the curb is the thinking of “all or nothing”.  If you want to make substantial, successful lifelong change, one stumble cannot stop you from finishing the race.
  3. Bite More Than You Can Chew: Transformative change is a big deal. It is one of, if not the biggest challenge we will face in our lives.  Therefore, do not underestimate it.  Too often, the changes we take on feel incredibly BIG and… heavy.  Lighten the load with smaller and very specific and measurable goal(s).  Rather than just saying “I want to lose weight” or “I want to lose 20, 40, 80, 100 pounds etc.”, replace big and vague with small and specific.  Perhaps try “I’m going to lose 5 lbs by the end of the month, by walking after work 4 times per week”.  It is a small enough goal, with an achievable timeframe and a bite-size method. If you like, take a peek at one of our previous articles for more information on goal setting (click here).
  4. Right Tools For The Job: No matter the challenge you are taking on, changing a faucet, cleaning your BBQ, power washing the deck or trying to lose a few pounds, you will need the right tools for the job to make the difference.  Most of us do not think twice when it comes to using the right tools when we take on a project around the house.  Why would it be any different when we are taking on a project focused on self-improvement?  The tools may be different but having the right tools can make all the difference.  A supportive partner, the right information and a coach are all great tools for being successful if weight loss is your chosen change (amongst many other changes).  Lean on others, set expectations, be clear and use the tools around you.  You are never alone!
  5. Don’t Take On Too Much: One small change long term is admirable.  It takes a lot to make even a small change and make it stick long term.  Therefore, piling on change after change after change is a sure-fire way to be overwhelmed and fail on all desired changes.  Think about it, our mechanisms of change are limited.  We only have a limited amount of focus, will power, motivation etc.  If you adopt too much change at once, those resources will be taxed quickly.  Therefore, if your change is to lose body fat (for example), focus on that specifically and don’t try and layer on too much (join a gym, start running, get a dog as a running partner, become vegan, buy a $5,000 mountain bike … I think you get the picture).  Keep this in mind, take on small and manageable change to get your desired results and be CONSISTENT.
  6. Failure Is Part Of The Process: If you’ve tried to adopt meaningful change and failed…  welcome to the club.  Part of the process of change is failure.  The sooner we can adopt and accept failure as part of the process, the quicker we can move past our stumbles and stay on our new path.  If failure is part of the journey, we also need to appreciate the journey itself.  Change happens in stages.  It is not simply flipping a switch and voila.  Stages of change include: precontemplation, contemplation, preparation, action, failure, reaction and maintenance.  Fall in love with the journey, the results are worth it and you are worth the effort.
  7. Commit: Last, but certainly not least, is the simple step of commitment.  Without committing to the change, all of the other steps, understanding and beliefs won’t really matter.  We need a strong understanding of what we are after and how we are going to achieve it.  Start here, make a strong commitment to a change and you are already laying out a path of success!

In summary, remember to commit strongly to a desired result. Take on a manageable amount of change that will allow you to achieve your goal. Lasting change is not going to come from a place of negativity or a “all or nothing” attitude. Also remember that failure is part of the process and without it, the change would not be worth it.  Help is out there, use the tools that are available to you… you are not on this journey alone. EWYN Studios is here to be an extra tool or two in your toolbelt. Reach out to your EWYN health coach to help streamline and re-focus your desired change.

YOU ARE WORTH IT!

MEASURABLE GOALS

By Uncategorized, Weight Loss Tips
Written By: Dean Esser

Goals. What is a Goal? How do I set Goals? How do I achieve goals? We all know what a goal is, but how to achieve a goal is where we get lost. When we get lost on how to succeed, the goal gets lost and it’s nothing more than a forgotten hope of what we wanted to accomplish.

So how do we achieve a goal? Once you set your goal, the key is setting Measurable Goals to achieve that goal. The main difference between a Measurable Goal and a Goal is the Measurable Goal gives you precise actions or steps to take you closer to your goal. They are specific targets to achieve your goal.

The next key is to start off by setting very simple, understandable tasks to complete. Creating simple and easy actions will give you a feeling of accomplishment on your way to the finish line.

Here are some examples:

Say my goal is weight loss and my first step is to drink more water every day. Even setting a goal of drinking 10 water bottles per day is probably too complicated as I will probably lose track and then the task to get me drinking more water will be lost and thus leave me frustrated. Now, just setting a goal of drinking more water every day is even worse, as I probably don’t know how much water I drink on average per day. If I set a goal of drinking 3 water bottles before noon. This is an easy goal, an achievable goal and a measurable goal. If I drink 3 water bottles before noon, there is a very, very high likelihood I will drink more water then I normally do, therefore completing a task to get me one step closer to my ultimate goal of weight loss.

Now, what if I’m a Health Coach trying to have a client lose weight. My client shows up on Monday and did not lose weight over the weekend. I want to get that client’s weight loss moving so she is down 2lbs by Friday morning. Obviously, I would give many tips and recommendations on how to succeed, but one of the easiest tasks to make into a Measurable Goal is her cardio. I need her to complete 3 – 30 minute cardios before Friday morning. When I see her on Wednesday, I ask her ‘How many 30 minute cardios have you done so far?’ If she says 1, I instruct her that we need to get a cardio in tonight then and 1 more tomorrow to have 3 cardios before Friday Morning. This is an easy goal, an achievable goal, a measurable goal and even better – an easy task for me to follow up on.

Setting small, obtainable, easy tasks, not only simplifies the process and gives us a sense of accomplishment. It also gives us the precise actions and steps to take us closer to our goals. Whether you want to hit the gym, lose weight, buy a house or run a successful business. Whatever the goal at hand, setting measurable goals will give you steps to reaching your ultimate goal. And there is nothing more rewarding then that ultimate goal.

“A goal without a plan is just a wish.”

HANDLING THE HOLIDAYS

By Uncategorized, Weight Loss Tips
Written By: Nicola Desrochers

And it begins…the food holidays are upon us!

This time of year, can seem daunting when you are on a weight loss journey. We start with Thanksgiving and find ourselves inundated with get togethers, holidays and treats clear into the new year. So how do we survive the next few months? Here are a few tips to guide you through not only now, but years to come, so you can keep weight gain to a minimum and maintain your goal you worked so hard for regardless the time of year.

First, like anything in life you want to achieve, you have to decide that what you want at the end of the day is more important than that want ‘right now’. Before you go into Thanksgiving make sure you look at why you started your diet and remind yourself why it is important to stick to your goal!  Once you are motivated and strong… plan! You know the saying, “fail to plan and plan to fail”.

Start your day with a fasted cardio, yoga session or something that gets you into a good mind set, even if you do not manage to be 100% on plan that morning exercise will help minimize the damage! Next look at your day or weekend and decide what days are going to be the trickiest.  What members of your family are going to be the ones, even if not purposely, sabotaging you to make the wrong choices? By pre planning the obstacles that you are going to face you can make sure you are prepared to handle these situations. Does grandma insist you are “too thin” and is adamant she needs to “fatten you up”, is your cousin still your “drinking buddy” from days gone by? Remember your goals are not going to be the same as the people around you so you must be ready to handle these situations before they arise. Trust me it is a lot worse to go up 5 pounds on that scale Tuesday than “offend” a family member (who really won’t be offended if you say no to that piece of pie, or the 6 beers with your cousin).

Here are some ideas to handle these tricky situations:

  1. If you trust the people you are around, be honest with them. Explain that you are really committed to your healthy lifestyle and trying to lose some weight. Let them know you are not trying to offend anyone but its important for you to keep a close eye on what and how much you eat. Even go so far as to let them know you have hired a coach and you spent a lot of money on it and do not want to waste your investment!
  2. Not in a trusting environment, then ensure your portions are within your program guidelines, chose more meat, veggies and salad and keep the potatoes, stuffing etc. to one spoon. If your plate is full, most hosts will not even notice that you have skimped on the higher carb or fat options for lower calorie dense options.  Dessert? Ask to take yours home! You are not offending just too full and will enjoy it later…but do not! Give it to the kids or hubby or just toss it.  Are you concerned about wasting food? How about wasting your investment… its just not worth it!

I have clients who are so strong willed when it comes to their goals they will bring their own food to a function. I have one EWYN member who just tells family and friends that she is on a strict plan right now to improve her health and she cannot chance de-railing her efforts. Trust me, when you bring up health, not too many people are going to go against your wishes. In the end, you are working on your health, not just weight loss!

So now we know how to handle the people around us during the holidays, but how do we handle our thanksgiving meal? Ewyn puts out a handy survival guide each holiday with a meal plan, product recommendations to assist you with those tough situations and support from your coaches. Do not go into any holiday with “oh we aren’t doing anything it will be fine”.  I have heard this too many times to count and guess what, it never ends up like that…plan with your coach before the holiday hits. Visit Friday and DO NOT miss your Tuesday visit no matter what happens! The best laid plans can have hiccups sometimes and we know that, so if you fall off get in to see your coach as soon as possible. Trust me, when you “can’t make it Tuesday” we know what’s going on, that extra day without a weigh-in is your way of minimizing the damage yourself before getting on the scale. Here’s the thing…you come and see me, I can have you down 2 days sooner than you trying to do it yourself. We are your coaches, we are here to support you no matter what. We know sometimes life happens, so don’t avoid us as we have the solutions in our tool belts no matter the situation.

Eating better got easier when “I can’t have that” turned into “I don’t want that”-unknown

FINDING YOUR WHY

By Uncategorized, Weight Loss Tips
       Written By: Nicola Desrochers

 

Experts agree that one of the best ways to achieve any goal is to have a clear understanding as to why that goal is important to you! Weight loss goals can seem daunting and overwhelming and a constant battle with ourselves on making good choices versus succumbing to the constant bombardment of fast food, unhealthy snacks and those around us that push us into “oh just one wont hurt” If you have any chance of surviving all the obstacles you will face, you must understand why you started in the first place!

Finding your why can be an emotional process as you must dig deep and be completely honest with yourself. Maybe it is playing with your kids without getting winded after 5 minutes, maybe it is feeling good about yourself when you meet someone special, maybe it is feeling sexy and rekindling a relationship or my absolute favourite client memory “I want to fit into an airplane seat and not be “that guy” walking down the aisle that no one wants to sit beside” This client went on to lose 145 lbs. with Ewyn Studios and took that trip that he had waited 20 years to take!

Finding your why is looking at your current situation and deciding that you are not where you want to be. Sure a vacation, outfit or even a wedding dress can motivate you to work towards that goal but in my experience these are short term motivators and once we take that trip, or wear that outfit we lose drive and head back in the wrong direction. Long term success is about not wanting to spend one more day, sad when you look in the mirror, defeated when you go shopping or too tired to play with your kids.

If you are ready to commit to a lifestyle change, do not want to spend the rest of your life on the dieting rollercoaster then it is time to work on your why.

We have created a why worksheet that will help you start to map out your journey, do not rush this process, be honest with yourself as it is always easier to find an excuse than to find one thing that you can do and do it. If you need help with some areas reach out to your Ewyn Health Coach to help you with some action plans to overcome those obstacles, and this why worksheet is for you, you do not have to share it but if you do you will give your Ewyn coaches, your partner and even your family some insight into why this journey is so important to you and the support you will receive will help guide you through those days you feel like you are failing. But remember one, two even three bad days is not failure its just a couple bad days! You do not think top athletes have bad days? Sure, they do! They just had a crystal-clear vision as to why they wanted what they wanted and they pushed through, oh right with the help of a coach!

“The most effective way to do it, is to do it”-Amelia Earhert