Motivation and how to keep going!!!!

It takes 21 days for a new behaviour to begin to rewire in your mind and body.

We all get motivated to make a change – but sometimes that motivation doesn’t last!

What on earth are we to do?

These are the times we need to dig deep and find the strength within ourselves and develop the habits that will help us succeed in reaching our goals. When we do new things, our neurological systems are literally re-wiring and re-learning these behaviours.

That’s why it’s not always easy.

However, the great news is that our neurological systems can be trained and taught by us! Isn’t that amazing?

When learning a new habit to support a goal (such as fat-loss), you need to do that new habit for at least 21 days (that’s only three weeks) in order for your body to begin to call it its own. The longer you do it, the easier it sticks. Repetition – day in, day out. That’s what it takes. Then one day, you will look back and say -wow, wasn’t that easy? :-)

What’s even more spectacular is that while you are teaching your body and mind new things, you will learn so much about yourself. You will learn what’s been holding you back in life and who you really can become! You will, if you work at it, create any kind of life you desire. 

Three weeks baby.

Keep going.

With love,

Ginger

 

 

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Why I love what I do!

Dreamscometrue

A little bit about me and my fat-loss journey.

I wanted to take a break from posting facts today and share with you something about me. Yes it’s personal, and yes it’s scary to post on the Internet – but here I am – trying something that I fear :-)!

I had a baby girl in September of 2012. I gained weight, like women do during pregnancy, but the truth is I gained more weight (fat) after having her.

Yes, I was eating emotionally – and yes I was not focused on myself. I was focused on her. I was caught up in a storm of emotion, stress and uncertainty. She was born with two heart defects and spent a month in the hospital before coming home. It was one of the most trying times of my life – and I have been through many. The doctors were uncertain about her livelihood for the longest time. It’s a miracle that she is alive, well and happy today.

During this period, I gained over 25 kilos (55 lbs) and and when I looked into the mirror, I was confused at what had happend to my body. It wasn’t me anymore. I had changed – inside and out. It was a confusing time.

Then one day I finally decided to take control and take my health back. In taking my health back, I started the inner transformation that reflected in the outer world.

At first I started eating clean and lost a few pounds and stalled. Then I started eating Paleo. No change. Then I started counting calories and the weight began to come off. After I started counting calories, I started to increase my protein intake in relation to my carbs and fats. I began to lose more weight and this time it was mostly fat. Shortly there after, I hired a nutritionist and even more fat began to drop off as I added weight training to my routine. Her support was amazing and it changed my life. I was so inspired by how she helped me that I immediately began to study for my certifiation in fitness nutrition. I wanted to help others as I had been helped. And to this day, this brings me the greatest joy.

I found my dream – and took the steps to make it happen. You can too.

To be honest, working with a nutritionist is not just about losing fat and becoming a fitter & healthier version of yourself. It’s about changing your life. It’s a journey She helped change my life and I continue in her steps as I help to change the lives of others in a healthy, sustainable and postive way.

For more information on me : The team.

In health & love,

Ginger

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Enhance your body, mind & spirit with weight training!

Weightsaren'tjustforboys

You don’t have to be a gung-ho balls to the wall body builder in order to benefit from weight or strength training.

I fell in love with weight training right away. And it’s what I love to do til this day.

Women often fear or shy away from the weight room at their local gyms because of outdated beliefs that weight training will make them big and bulky.

This is the time to shed those worn out beliefs…this one and others. If you keep reading you may be convinced as to why,

There is sometimes intimidation involved too. This is another opportunity to rise above and do something for yourself. One of the best ways to overcome your fear is to do what you fear.

WIth proper nutrition in place, cardiovascular exercise is effective stoping the conversion of calories into body fat. Yet in to SCULPT your body, you need to incorporate weight training or body weight training in your exercise regimen.

I learned this and saw the results almost immediately. When I first added weight training to my routine, I could see my body taking shape – almost immediately. 

Body weight exercises are also effective at sculpting the body because, just as is true with weight lifting, muscular development comes with contracting the muscles and increasing the amount of time that muscles are under load or tension.

It’s more than just moving the weight from point A to point B!

Want more? Here goes!

  • Weight training burns fat only where as card burns fat and muscle
  • You will burn more calories because muscles need energy to repair and upgrade after each resistance training workout.
  • Research shows that between the ages of 30 and 50, there is a likely hood that you will lose 10% of the total muscle in your body. That number will double by the time you are 60.
  • You will build stronger bones
  • You will be more flexible
  • Your heart will be healthier
  • Your diet will improve : exercise helps your brain stick to a diet
  • You will sleep better
  • You will feel happier : research shows that incorporating major lifts such as squats & deadliest helps reduce the symptoms of depression
  • You may add years to your life
  • You will be smarter : researchers found that 6 months of training enhanced lifters’ cognitive function

Source: http://bit.ly/1gtjM0S and http://bit.ly/1k9FPuQ

The key to making all of this all work is to incorporate proper nutrition with strength training! If you do lift or participate in strength training – and you eat poorly (lots of processed foods, sugars, too little food, too much food etc) then you are not likely to see all the benefits of your hard work.

Nutrition is key. Nutrition combined with a proper strength training and cardiovascular training regimen is where the magic happens!

For more information on fat-loss, check out our straight forward guide to fat loss : http://pathnutritionandwellness.com/the-straight-forward-guide-to-fat-loss/

If you are trying to recompose your body or gain some muscle, visit our calorie calculator to make sure you are eating enough and in the right proportions :

http://pathnutritionandwellness.com/calorie-calculator/

Have a great, fabulous and amazing day everyone!

Wishing you all the best – and nothing less!

In kindness,

Ginger

 

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Short on time? Blast that fat with HIIT!

HIIT

High Interval Intensity Training or HIIT is all the rage in the fitness world. After researching the topic and doing it myself, I am beginning to see why.

What exactly is HIIT?

“A HIIT session often consists of a warm up period of exercise, followed by three to ten repetitions of high intensity exercise, separated by medium intensity exercise for recovery and ending with a period of cool down exercise.” – Wikipedia

It’s a great way to torch fat if you are a busy person and need to maximize your use of time!

And you know what – 15-30 minutes of intervals sure beats 60 minutes of steady state cardio any day (in my book!).

Here is an example of an HIIT session:

– 5 min warmup (easy)
– 20 seconds sprinting (100% effort)
– 10 seconds walking (50% effort)
– Repeat sprinting and walking eight times
– 10 min cool down (easy)

There are a million different variations you can find on the internet and can even create your own routines!

If you are short on time and are interested in burning that fat and improving your fitness level – here are some research supported reasons why you may benefit from HIIT!

Sessions ranging anywhere from 12-30 minutes have been shown to have these impressive fitness and health benefits.

• HIIT conditions your aerobic and anaerobic systems simultaneously.
• HIIT increases the amount of calories you burn all day – compared to a steady state cardiovascular session.
• HIIT creates metabolic adaptations that teach your body to use more fat as fuel.
• HIIT limits the amount of muscle lost when eating in a caloric deficit (dieting).
• HIIT gives a natural boost to human growth hormone (HGH) which is important for optimal health, strength and vigor.
• HIIT done on a regular basis has been shown to improve insulin sensitivity.

Sounds great…but is it for you? If you are interested in obtaining the health benefits listed above while improving fitness in a short period of time then you may want to consider incorporating HIIT into your exercise regimine. However, it is important to note that it is quite taxing on the body and you may need to build into it slowly.

Until next time,

Ginger

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