Dear Diary

Journaling or keeping a Diary

Do you journal? This is a link to 100 reasons its healthy to journal.
http://www.appleseeds.org/100_journaling.htm

Emotional eating is definitely a problem for me. Not past tense. It is. Some people think that because I have lost weight I am cured of whatever problem got me morbidly obese in the first place. I am not cured. I have learned tricks to work around my weaknesses. One huge trick has been journaling. I don't only track food but also moods and exercise and whatever else is on my mind. One of my diaries is my healthy club. In a way. I share a lot of personal information and every time I am hesitant to post something that I may think is TOO personal, I immediately get my inbox full of comments from people who relate or was glad I shared because they were wondering the same info for their own situations.

Growing up we were pretty poor. Well for Canadians. In my recent trip to Cuba I learned I have never really been poor. But lets just say I didn't have the brand name clothes, shoes, $, or a nice school lunch. I used food for comfort. That habit isn't healthy. Its a comfort that I started using at a early age.

My biological father was a deadbeat. It was probably for the best as he has serious drug and alcohol issues. I met him on my 14th birthday for the first time and he was a real let down. He promised me the world but never followed through on anything. ANYTHING. I heard from him very sporadically. The last time I talked with him I was playing with toddler aged Amber (my daughter who is now a teen) and I was pregnant with my son, Josh, who will be 11 next month. He told me he would call me tomorrow. He never did.

Of my struggles this is the one that has taken the most effort from myself to get over. I used to wonder what is wrong with me? I know now that I am awesome. I actually feel really bad for him. He missed out on an AWESOME daughter and beautiful grandchildren.

My point is everyone has something they are going through. I used to handle stress by eating. copious amounts. I have learned that the answers to life's problems are never at the bottom of an Oreos bag. Ever.

I started journaling when I was at the beginning of my health journey. It has helped me immensely. I am able to reread my starting point and see how I have grown. I can likewise read recent pages and see areas I am still working on. Ex. I can still be pretty obsessive compulsive with my parenting. Meaning I give myself a daily review in which I am usually falling short in some area. I have a fear of messing with my kids emotionally, the way my father did with me. Even though that's irrational because I am a very present mother. Those are still thoughts and feelings that journaling helps with. Its a win when you can use a diary instead of food (or drugs or alcohol if that's your struggle).

Part of my job is reading others journals. A lot of people are keeping strictly food journals but a lot keep track of their emotions also. It helps, especially for the emotional eater. The pen and paper take a beating instead of the stomach. You would be very comforted to know that your crazy emotions are pretty darn normal. We all have our crap. Its okay. Put down the bag of chips and pick up a pen and paper!

xo,
Di

Quick fixes

There are no quick fixes to long term health!

 

So as many of you know, I am not new on the healthy lifestyle train. I have been here for awhile. Over seven years actually. I am getting stronger every day. I am down officially 200lbs now. I am a different person, I see things differently, I feel things differently and the lessons I have learned are a huge resource to me. I am thankful for my slow healthy loss because I have really learned a lot about health along the way. If I fast-tracked-to-success-on-the-magic-train I would not have learned those lessons. And I would not be set up for the long term.

I am going to share with you a few stories about the people I have met who have achieved long term success and some of those who haven't and hopefully there will be a lesson in there and also serve as a reminder to myself ;)

About four years ago, a friend of mine came to me and wanted to learn what I was doing to achieve weight loss. I showed her what I eat and invited her to my gym at the time. She came and for the first time in my life I saw someone show up to the gym and not try. I have seen people not try and stay home but never someone come to exercise and every second exercise I showed that person they decided they couldn't do it. Even though I had a modified version. Not. Even. Try. Fast forward and that overweight person went from overweight to morbidly obese and still trying the quick way out.

Hard work is a tough sell when so many companies out there are selling the dream of a easy way to weight loss. You may temporarily lose weight but it will only be the number on the scale and not permanent healthy lifestyle changes. If you are restricting those calories to the extremes, you are totally messing with you entire body. Your metabolic system specifically is compromised.

Another story that's sad but relatable is a few years ago, (some of my workout peeps will remember this because it really messed with my brain) a friend of mine went on a very restrictive diet and lost a bunch of weight very quickly. Now, although I know that's not healthy and most often not sustainable, I really hit a messed up mental space. I was caught by my trainer doubling up on my workouts, and cutting down on my calories AND stepping on the scale every other day. I had forgotten to focus on my own journey of becoming the best me and got caught up on someone else's path. Fast forward a few years and I am finally at average fat percentage but unfortunately that friend whose picture on the beach nearly completely messed with my brain has regained a bulk of that initial weight loss. I was happy for her-please don't think I wasn't, it wasn't about her, it was about me seeing a quicker way and wanting to fast forward. I now see my healthy lifestyle without an end date. This is it, I want to continuously improve and always live in a healthy way.

My two fav health peeps have both lost weight slow and steadily also and they have taken on the healthy lifestyle. Its not about perfection its about gradual improvements in a sustainable way. They encourage me and I them. If you ever feel alone on your journey reach out to me. I know the struggles. I have felt what you're feeling! Stay strong!XO

 

 

 

Every time you eat you are either fighting disease or feeding it!

At a ______ I attended regularly they all knew my story. Knew my struggles. Every time there was a volunteer luncheon the food was junk food. Like pizza or other fried foods. That was the thank you for volunteering. I would just leave without eating. Every weekly meeting (in the morning) there were muffins, cookies, crap. Several ladies told me I was obsessed with exercise. I am not. I do not like burpees. I do them because they make me stronger and I want to treat my body as a temple. There is temptation everywhere. I am not saying that a treat isn't acceptable. I am saying there should be an option B and every single function shouldn't be an excuse to break out the junkfood. Even the spaces that seem like they should be the safest sometimes aren't.

Sometimes loved ones unknowingly or perhaps subconsciously are saboteurs in our daily lives. Offering this or that "innocently", I don't blame them.

Know this, when you start a new health plan, just because you made changes in your life doesn't mean others will follow. You may be a reminder of what they aren't doing. They may want you to fail or at least trip you up.

This all seems negative. Here's the positive. You'll feel better eating healthy foods and fueling your body with the right nutrients it requires to run optimally. I just don't want you to be discouraged when peeps you thought would support you don't. You'll have a new fitness and health support system. If you think you don't really have one that's not true- you have me.

#StayStrong #noexcuses

 

Feelings.

I am pretty sure peeps can relate to having a constant inner dialogue. Mostly mine is happy, positive and upbeat. Sometimes though, like today, I am consumed with the need of the world. Ever feel like no matter how much good you do its still not enough?

I try to give of myself at least weekly. Whether financially or just giving my time. I hear of a good cause and I want to help.



The economy with the price of oil right now is a little scary. My husband is definitely our main income (and also the reason why I am able to help as much) and right now things are really unsure. I am a very positive person and have a lot of faith. When one door closes one door opens.

I know a lot of peeps who don't have that positivity right now. Its hard for them to be positive when they are jobless. I just want to fix everything. I cannot. At what point do we let other peoples struggles go? Say a prayer and not obsess. This is where I struggle.

I will say that it is hard for me to take a family vacation when there are children going without food. Why should I go to _____ for week and lay on the beach if that money could be spent on feeding someone who is hungry. I wonder if this is a disorder?
I see a need and cant let it go.

I had a panic attack when buying a new home. There are people who are homeless and here I am worrying about getting a bigger home. It hardly seems fair. I seriously had to justify it to myself by telling myself that I would have a business that could help people too. When I bought a new car it was only because I was getting stuck in my old one. I have very little value on material things. Some of my richest friends have hardly any money. I don't care whether you are a doctor or a garbage truck driver. I care if you have a good heart! 

I used to always donate privately. I once shared with my friends and family that I knew of a family in need and saw that it could be more helpful to share. I was a little shocked to hear that someone I had called a friend said I was "bragging" about helping others. I hope no one ever thinks that. I will continue to do whatever I can whether privately or publically. If I think it could help to share a story I will.

Those are my inner ramblings for today. Are you ever consumed with others needs? How do you handle it?

From the Heart of,
Di
xx

"Whether you think you can or think you can't you're right!"

 

Sunday funday here! A mixture of getting ready for the week ahead, coffee, family time and also I was doing a little reflecting on my week...

This week had many high points;

-My husband is totally on board with exercise and healthy living- I have been dreaming of this for over 7 since I made the switch-HECK-TO-THE-YEAH-BABY!!!

-I am back on beast, ahhh endorphins! This is my life now. Cannot. Live. Without. Weights.

-I had a client reach a huge milestone :)

-I had the pleasure of guiding many motivated ladies through some crazy workouts, I love my job and it truly is an honour to work with such great ladies (and 3 great men lol).

-I sometimes have a hard time balancing work, home and kiddos. I often talk myself out of social events because I feel like that could be family time. I am really grateful I had a lovely group of ladies over to shop, chat and have fun on Friday because that's important too. I must do that more. Laughter is great for the soul :)

-My husband was home all weekend and I got to hang out with him a lot, he truly is my BBF!

-When I logged online this morning I saw a post on the buy and sell made by a client who had went through her pantry and was giving a bunch of stuff not on our healthy eating list. How freaking awesome is that?!

 

I am off to finish up setting up my gym space for this week :) It's gonna be a great week here! I also have a beast workout to do before this week is complete.

 

If you are wanting to make changes in your life you have to start. You cannot grumble about yourself and then do nothing. It is in your hands. You only get one short life. Do you really want to spend it wishing you were someone else all the while hating on yourself. You have to decide that YOU are worth the effort. Work on being the best version of YOU. If you are unsure of where to start, I can help you.

 

Have a great rest of your Sunday peeps!

 

XO,

DIANA

 



A Saturday chat :)

Hey healthy peeps :)

Tell me I am not the only person having a terrific week. I have had 8 new clients this week, 8!!! That's 8 peeps who I get to work with, get to know, get to teach and in turn learn myself. I feel like every time I work with a new client it is a learning experience. We all work different ways, respond to different things and have been on different walks. I love meeting new peeps! something you may know about me though is I am painfully terrible with names. I am working on it.

With all the new members and clients there are a few things I will mention;
1. We are a supportive place. Negative past experiences at a gym led me to want to open a fitness studio where it has total acceptance of others- No matter where you are on your health journey! Absolutely no negative comments will be tolerated either in studio or on this page. All love peeps <3
2. There will be no posting by others trying to sell on this page. This is MY business page but sometimes my status gets hacked with someone trying to promote their products. I will delete your comments. If it continues, I delete you. Or tackier still, if someone asks me a question and before I answer someone else will PM them with their product. These pushy tactics aren't what this page is about.
3. I keep getting asked how early you need to come to class or PT. I am running a home based business and many times I have clients booked back to back. 3-5 minutes prior to your workout is plenty of time to get in, get your shoes on and be ready to go. If I am still with a client when you get here, there are chairs in my office for you to wait :) I literally have a few minutes set aside for dinnertime some days so 20 minutes prior to class I am likely eating- ain't nodody wanna see dat LOL!

Now that business is attended to lets chat about the fun stuff. Running- I am a huge lover of outdoor running but lets face it when it is cold and icy out it sucks. I don't like the treadmill... Orrr dooo I? Earlier this week my daughter and I went to orientation at our local fitness facility (family fitness has been a struggle lately with the cold and my oldest child is old enough to come to the gym and track with me but requires orientation for safety reasons first). Anyways, we are there and I am like I don't like cardio equipment, I prefer to run outside in -20. Then she starts signing Amber up and I am like whoa hold up. I am signing up too! They have a virtual system on their tv screens that stimulates different trails. Like Stanley park. Crystal it is AWESOME! Like real life! Anyway when you go up a hill so does the treadmill. It is just what my brain needed to not be bored on a dreadmill. Er I mean treadmill. Now don't get me wrong I still love being outside but on cold days I will take a trail run in Ireland instead ;) How cool is technology?! It is a game changer for me!

Another game changer this week was attending my first freezer meal workshop last night. So one of the snobbiest foodies I know (That's a compliment. Meaning she is picky on ingredients and eating clean. I think she will like that title lol) was hosting it with her fabulous pampered chef rep so I knew it would be great. Like any recipe, you can modify it to suit your individual needs. The meals I made were very healthy. I added extra veggies to everything. Some of the recipes suggest to serve with pasta and I will likely serve with veggie noodles. You tailor it to you. I will for sure host some of my own and attend more! I have been doing meal prep for years and have been a little bored lately with the non "freshness" of reheated food. This is gonna be epic! Set your crock pot and voila dinner is served ;)

This week as I mentioned has been about family fitness. Getting busier in my business usually means less family time, so I got creative. I put family time and workouts all in one :) This momma managed 5 weight workouts + 2 runs with Mandie + family fitness every day. That's not a shabby week!

Switching it up is definitely the #1 piece of advice I give when peeps ask how I kept a massive amount of weight off for so long. When I get bored or something feels off I switch it up. There is no way I would continue eating healthy if I were feeling deprived on a super restrictive diet. That's why extreme dieting doesn't work. It is set up for short term results. Eating a balanced healthy diet and exercising regularly isn't a huge sacrifice because I am eating yummy foods, I am at the point that even if I don't love the workout I do it because I love the way I feel afterwards.

Enjoy the rest of your weekend healthy peeps!

Di

Getting ready for the holidays

It's beginning to look a lot like Christmas ...

*This is the handout for points club this week. How cute is this workout? Each round is one point!

 The holidays aren't just about junk food. I think the true meaning of Christmas to me is about giving and showing love to others. I would never celebrate Christmas if it were just about gorging your body with junk and being lazy. My focus this Christmas is on giving, love, spreading love and hopefully inspiring others with the gift of fitness.

I have been living a healthy lifestyle for a long time. Every year at this time a lot of people fall completely off their health plan. Try not to be one of them. I am going to have a few treats; moms cooked dinner-Newfie style, Aunt Suz makes the best cookies-I am totally having one. Or two. My kids and I will plan active games, I will get my workouts in. I am not missing out. I will feel good about myself.

You don't have to wait to make a New Years resolution. Just eat healthy most of the time. Striving for perfection throws SO MANY peeps under the bus! Don't take a two week holiday from the gym this Christmas. Give yourself Christmas off and then include family in healthy activities. Go sledding. Go skating. The notion that I am setting a bad example for my children because we aren't going overboard is absurd.

Every Christmas eve we get Christmas pj's and a Christmas movie from Santa, we always do kid friendly New Years parties, Rod and I will load up the kids in the car and hit Tim Horton's (coffee for us, hot chocolate for the kids) and go look at Christmas lights. Oh, and EVERY Christmas eve since I was a small child I open my gift from my Grandma and its always homemade. Now my hubby and kids look forward to their homemade goodies too!

I am curious what are your holiday traditions??! :)