Let’s talk about the weekend and how it might be ruining your progress like mine did. It was my first weekend on the diet plan and I came into it already a few pounds down! I was apprehensive about the freedom I was given to choose what I wanted to eat at dinners for both evenings. I knew that if I started in with just one treat, it would spiral downhill quickly from there. But by the end of Sunday I had eaten a number of little desserts and lesser healthy options here and there that began to add up. Sure enough, when I stepped on the scale Monday morning, it was up from my previous weight on Friday. It only took two seconds for my relatively positive mindset to do a 180 and become so self-deprecating. That leads me to the title of the blog – your worth is not determined by the number on the scale. I preach this to my clients day in and out but here I was Monday morning staring at that number and thinking of all the ways that I was going to work super hard this week to reverse the effects of what I had done over the weekend.  DON’T DO THIS TO YOURSELF! You are NOT that number. You are a human being who can run, jump, encourage, enforce change, etc.! You are so much more then that number. So refuse to let it define you! The last thing you need to do is stress yourself out about that number because that comes with a number of its own complications


So what now? If you have a weekend where you are less than prepared and you wake up on Monday morning as frustrated as I was, there is only one thing to do. Get back on the metaphorical bike and keep going. Have the courage to continue forward rather than letting your past actions define your future ones. Just because you have one bad weekend, does not mean that you need to continue down that path.

How to better prepare for next time:

If you are as apprehensive as I was about your up and coming weekend then there are a few things you can do to prepare yourself. Maybe you have dinner plans out with friends. Take some time before you leave to meet them and browse through the restaurant menu. Decide what you are going to have right away so that you don’t get swayed towards less healthy options when you get there. If you are going over to a friend’s place for dinner then do your best to watch your portion sizes. If you are on a strict diet plan for weight loss then don’t be afraid to say no to something that will definitely put you over your calories for the day. If you are not on a strict plan then one small treat will not kill you. Multiple “cheats” in a row will do some damage to your progress but your body is an efficient machine and it will use anything it is given for energy. And like I said before, if you go a bit off track, just come right back to the healthy path the following day. You do not need to be stuck in that spiral. Put your best effort forward to be in control of every situation.


#coffeeislife – Starbucks Health Hack

If you are anything like me, you love a good coffee. As we roll through these fall days, it is impossible to avoid the ever present Pumpkin Spice Latte. The PSL is loaded with calories and full of sugar. On average a grande (or medium) PSL has 50 grams of sugar and almost 400 calories. This Starbucks PSL hack drops the calories down to ¼ of that and has only 13 grams of sugar. So here it is:


1 Grande Cafe Misto Made with Almond Milk

1 pump of Pumpkin

1 pump of Sugar Free Cinnamon Dolce Syrup

** add stevia if you have a sweet tooth


And that’s it! This is my new favorite for the fall when I’m craving a PSL. Give it a try and see if you like it!


If you want to try the program that I am following, give us a shout through our contact page or call 604-379-1144.  Our nutritional package is designed just for you and includes meal times that work with your schedule, a shopping and grocery list, and foods that fit your personal eating and life style preferences including vegan, gluten free, etc.  As my blogs show the mental battles that one can encounter, this nutritional package sets you up for a sustainable approach that allows healthy habits to form leading to great long lasting results.