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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Taking my transformation to the next level!

Beauty

“Beauty awakens the soul to act.” – Dante Algheri

After I started taking care of my body – eating right and exercising, my confidence began to sky rocket. I started to feel more like myself again and more capable in this world. I was no longer just a mom – bound to my home to cook, clean and run errands…I was also doing something for me and I never felt better.

Until yesterday!

It keeps getting better. This journey is amazing.

To be completely honest with you, prior to this makeover – I had the attitude of  “What’s the point of wearing make-up? I am a single mom, I am busy, I workout, I already feel good about myself – blah blah blah.” Excuses. Plain excuses. We all make them.

We also have the power to over come them :-)!

I was set in my comfort zone in the beauty realm and finally dug deep for the courage to change that. It was so much easier than I thought!

I went to our team member, Angel Goa, for a makeover. Here is a “before” and “after” photo. I purposefully put a large image in so you can see the difference and how natural everything looks afterwards. No filter and in bright daylight!

Before and after

This first photo was taken after Angel cleansed my face. After this she applied a mask and the results were amazing! It was like I was glowing! Then we went into the make-over. She applied natural make up on my face and taught me how to do this. I am – or let me rephrase – I was absolutely CLUELESS about the make up process.

Angel is amazing! Not only is she exceptionally capable of giving you the look you are seeking – she is an excellent teacher. She  empowers you with the tips, tricks and tools for you to do this at home – every day. After some practice for a complete newbie like me, I can see that this can be done in ten minutes or less. It’s so nice to be able to know how to change your look too! From more natural to let’s go and get sexy! This is so much fun!

Being around Angel is a gift in itself. Her presence and angelic attitude is life changing in itself.

The way I felt afterwards was beyond words. I had an extra pep to my step! My spirit and soul were soaring and dancing! This was the wake up call that I needed – to realize that I was in denial that I wanted to enhance my beauty. And there is nothing wrong with wanting to be beautiful – and taking the steps to do something about it.

It’s called self-love and self-care – and it’s the most empowering feeling ever.

With much love & gratitude,

Ginger

PS. Because I don’t have much make-up at home (goes to show how little I have been working on this aspect of myself) – I picked up some goodies at Angel’s! It’s so fun to have new goodies to play with. If you have your own make up and tools, she can teach you how to use them to enhance your beauty.

Goodies

 

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Breakdown before the breakthrough.

Breakdown

It never fails.

We all go through times where we think that we can no longer take it anymore.

Things just spin out of control, we are frustrated beyond belief and we just want to throw in the towel.

Hang in there. There is always an opportunity in the breakdown. You just have to step back, take a few deep breaths, and see what it is. I know that this is so much easier said than done :-).

This is when you know that you are close…close to the breakthrough. 

Life will never impose something on you that you are not ready to handle.

This is true with fat-loss, fitness and any other endeavor in life.

When you have a dream – a goal – and you go after it with gutso, there will be trolls that come to test you – to tempt you off your path – into the realms of despair – if you allow them to.

Just hang in there, keep your chin up – and keep going. This is not the time to give up.

With love,

Ginger

Instagram

 

PS. For those of you who would like to work on clearing these things that come up during your breakdowns on an energetic level, please contact my good friend Jeff Witham. Email: jeffwitham@gmail.com

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The straight forward guide to fat-loss!

StraightForward

There is so much information on the internet about fat-loss that it can get so absolutely confusing and entangling sometimes.

When I started my journey, I was confused by all the mess out here on the web.

Now that I have come out the other side, I will share with you what worked for me.

I hope that this quick guide can help you navigate your fat-loss path.

The most important thing to remember throughout the journey is to love yourself no matter what. If you believe you will succeed and you take the steps towards success…you will :-)!

Remember that Your true beauty comes from within and fat loss can improve your physical health while bringing out and enhancing your inner beauty

Here are my “Top 11 Quick Tips” to help you get that fat off!

1. CALORIES IN < CALORIES OUT : If you are looking to lose some (or a lot) of fat, you need to make sure you are eating less energy than you are spending. To find out how many calories and in what combinations (% protein, % carbs and % fats) you need to intake to lose fat, enter your stats into our calorie calculator.

(on a side note, the calculator also calculates maintenance and weight gain calories!)

2. EAT WHOLE, CLEAN, REAL FOODS : Not only are they much more nutritionally dense than processed foods, they will keep you feeling full longer. And by getting more nutrient and minerals from real foods (these are often lacking in packaged foods), you will feel better – have more energy – and sleep better. Furthermore, you will begin to reduce the toxins your body is processing and start clearing your body of harmful substances.

3. DRINK 3-4 L OF CLEAN, PURE WATER PER DAY: Water is required for virtually every single metabolic process in the human body! Water is important for so many things including flushing the toxins out of your body. Another bonus is that you will start to sludge off that excess water weight.

4. EXERCISE : Get moving! Go on a walk, go lift some weight, take a jog – a hike – anything! Exercise will boost your metabolism, burn calories and help you feel great – all while improving your health.

5.  EAT FREQUENTLY : Break your calories up in 5-6 small meals per day! The act of digesting food (TEF – thermal effect of feeding) itself burns calories! Furthermore, by constantly feeding your body – your body knows that it’s okay to let go of fat because it will be fed.

6. CLEAR YOUR KITCHEN : Remove any “temptations” from your kitchen and home – the candy, the chips – all of it.

7. GET ENOUGH SLEEP : Get 6-8 hours of sleep every night.

8. TRUST THE PROCESS : In the beginning, you may lose a fair amount of weight, some of it fat – some of it water. Then it tends to taper off. KEEP GOING. It’s not gonna happen over night. Trust the process.

9.  ENJOY YOUR TREATS: Have a treat here and there, because it will prevent you from going AWOL down the road and it will keep you sane. Moderation and in reasonable portions. One or two piece of chocolate – you will be fine!

10. HAVE A FREE MEAL: Have a free meal once a week. A free meal is basically a meal that is a bit larger than your regular meals and you eat things that you are craving. A reasonable free meal every week will not hinder your progress. Plan for it and stick with it every week.

11. BELIEVE IN YOU: Most importantly, you have to believe in yourself – stay strong – and know you can do it. This is Your goal and Your choice.

Love,

Ginger

Instagram

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