Your weight gain didn’t happen overnight.

It happened while you were spending time in school, studying for exams drinking loads of caffeine and stocking up on sugar to keep you awake;

It happened when you landed that corporate office job and scarfed down on pastries provided at breakfast meetings and filling your plate at buffet lunch parties;

It happened when you chose to eat out at lavish restaurants with significant others to celebrate birthdays, anniversaries and other significant events;

It happened when you decided it was better to do nothing than to fail at doing something.

.. I’m sure you have heard at least one of the following tips to lose weight:

“Stop eating after 7pm because what you eat after that time will be stored as fat”

“Stay away from all carbs and eat only protein most days of the week”

“I used these supplements and lost 25lbs in 20 days!! “

Let me just say this once – a person is smart, but people ….people are stupid.

As a fitness nurse who has worked in various health care settings and fitness environments, I have learned this lesson over and over again. When it comes to losing weight and making the resolution to do so, we know what must be done … Exercise more and eat cleaner. Yet we find everything and anything to talk about with others that either create more barriers or reduce the guilt we feel by doing nothing.

“There’s no way I can NOT eat after 7. That’s when I get home from work and have time to make dinner!”

“I love my carbs. I’ll just do more cardio/sign up for bootcamp/do a home DVD workout so I don’t have to give up what I love”

“At least I’m not stuffing pills all day. I’d rather be fat than spend my life swallowing pills to stay skinny”

I hear you already.. “But Mary Ann, losing weight is soo hard!”

So what are you going to do about it?

Out of the 100% of you that vow to lose weight, look better and feel healthier, 95% of you will fail. No joke. It’s discouraging to hear, but very real to see. It’s not your fault you are fat ….. really.. and this is why:

Your personal characteristics and lifestyle play a role in your willingness and ability to lose weight and get fit.

Determinants that increase the probability that you will take part in and continue to exercise and stay active include your past participation in athletic activities, your genetic risk for heart disease, educational background, self discipline and perceived health. Determinants that decrease the probability you can make fitness a habit include shift work, perceived discomfort in doing activities, being overweight, smoking and disruptions to mood and routine.  Raise your hand if you have at least one of the negative determinants.

You can blame your environment too. How supportive are your significant others in helping you reach your goals? How much do you let family and peers influence your daily routine?  Are you close to health and fitness facilities? Even the perception of available time you have is considered a significant factor in your activity and health behaviour patterns.

Think you are unlucky because you ARE an active person and AM a “decent” clean eater and nothing has changed?   Your weight gain then, can also be blamed on the activities you choose to do. Cardio, fitness classes, DVD’s, 90 day weight loss challenges, biggest loser contests … Are these activities the right one for you? And if so, can you make these lifelong healthy habits that you can maintain?

It’s time to work smarter, not harder. And here, I’m going to explore some common beliefs -invisible scripts I will call it -that I encounter daily in my conversations with clients, friends, family and acquaintances who pick my brain.  It’s time to recognize YOUR invisible scripts.

(A)  You believe you’re in control of your own behaviour.

Sorry to say , but, you, are, NOT.

Your behaviour is highly susceptible to your environment and your surroundings exert powerful control over how you will respond.  Think.  When was the last time you said … “Well, the guys ordered pizza and chicken wings for the football game, who am I to say no?” or “My girlfriend was having a rough day and wanted to go out for dinner and a drink (or two)”. Things you ordinarily would NOT do, you would if placed in a persuasive contextual environment. Really, it has nothing to do about what you know, it has everything to do with who’s around you and where you are.

(B). You believe that if you exercise more and eat less, you will lose weight.

– Wrong.

Until today, I still have to pick up my mouth when a client tells me that they didn’t eat before coming to their training session because they “ate bad” last night. You can’t out train a bad diet. One cannot work without the other and it doesn’t matter how many pounds you have lost, what matters is, are you fuelling your body to meet the activities you want to accomplish in your day?

(C). You think that if you just read and learn more, you will change your behaviour.

I WISH I could say this is true.

But ask any educator you know … And they will tell you. Knowledge is power but action is king. Without doing what you know, knowing is just that… Just knowing.

(D). “Lots of cardio will make me look the way I want.”

Has it worked for you before? For how long?

Doing the same and expecting different is the definition of insanity. I’ll spend more time in another post explaining why, but in a nutshell, if you continue following this script, you are wasting your time.

There are other aspects of fitness besides cardio that you need to incorporate. High intensity interval training that takes no longer than 30minutes can give you effective, long lasting results. Stick with me and I’ll show you how.

(E). “If I don’t lose 2lbs/week, I fail”

Ahh, that all or nothing approach.  Ugh.

I’m really tired of hearing this and almost feel like slapping my clients with my hand (or better yet, a chair) every time I hear this.

Weight loss in kilograms or pounds is not your ONLY measurement of success.  Stop it, right now. Think big picture and stop the whining and negative self talk.

No More Excuses!!  Just because I said that being fat isn’t your fault, it doesn’t mean you have a ticket to do nothing.

Being fat may not be your fault, but staying fat is.

Make the decision now. You can continue to choose to follow the invisible scripts that society has pre-defined for us OR you can opt to define the scripts yourself, based on your preferences, your own rules, your own path.

In the coming weeks, I will help you transform your resolution into a revolution. I am a big advocate of small steps with big wins. Doing the minimum amount of work necessary to achieve the results I want.

And I want YOU to be the 5% that succeed and proceed to transform into a better self. I want to not only provide you with the knowledge to make habits stick but with the tools you can always use to keep taking action and move forward.

Most people don’t even know the answer to these next two questions which is why people fail in the first place. So start thinking now and spend this weekend doing so if you don’t have the answers.  How would you know what to do if you don’t even know where you need to go in the first place?

Think of your goal as a destination point to enter in your GPS. I”ve told you what I want to do for you, now you tell me:

Why do you want to lose weight, be fit, get healthy?
What does being lean, toned, healthy mean to you?

A graduate of John Casablancas Fashion Institute in Vancouver, Myra has been helping clients dress to impress for more than 6 years.  As well, Myra has widened her spectrum of styling through film costume, fashion writing, video shoots for local artists and many other various photoshoots within Winnipeg.
She has a natural sense of what style is appropriate for all body types and has a huge passion for making people feel happier, sexier and more confident with themselves through clothing.  She realizes the importance of making an impression on the world, but that these days, people are just too busy, have no time to keep up with the trends and there are scarce resources to get any help.  It is Myra’s mission to take the frustration out of shopping, cut your shopping time and educate others on how to shop for body type and personality.  Style assessment, coloring and personal shopping are other services she provides.

Here, she speaks on the ever so gruesome belly fat.  You took the first step by getting more active and eating cleaner.  During your journey, here are her tips on how to work with your belly fat and get your sexy back!

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As women, one of our main concerns, if not the first concern when we exercise and diet is to get rid of belly fat. For some, it can be a challenge to find clothes that cover the belly, and if it does, does it even look good?   Well, I am here to tell you that yes, you can look fabulous and sexy! So, while you are shedding the pounds from the mid section, let me tell you how to create the illusion of a smaller waist, by providing you with fashion tips to look and feel great when shopping.

1)  First of all, it’s not really about the belly fat.  Huh? Yes.  You really have to shift your mind into thinking that you are already fabulous for making it this far by deciding to live a healthier lifestyle, so give yourself a pat on the back. You consciously made the decision that you want to change your lifestyle. Now, shift your mindset. The way you think and feel about yourself and exercising can give you an instant ego boost, in a good way. And now, you can translate that to your outward image by thinking you can look and feel fabulous in proper fitting clothes.

2) Now, the fun part…to create a waist or not to create a waist?  That is the question.  In the fashion industry, fortunately there are many styles today that are great at creating the illusion of a smaller belly. But, you have to recognize how to do this.Women come in all shapes and sizes. There are many labels like the “apple” shape,”pear” shape, column shape or hour glass figure. Use these labels as a template.  Either way, ALL these types can still carry extra belly weight.

The general idea is to create length and a smaller waist through the proper selection of clothing pieces.

Let’s start with tops.

Necklines are important because they can easily draw attention to cleavage or even the face, but in order to create length, a v-neck is ideal. Also, choose a top that will drape nicely, over the belly and creates an A shape silhouette, like an empire waist style, top or dress. They are also very comfortable and stylish.

For bottoms, proper skinny jeans are fine, as long as they fit properly to your body type. Boot cuts are good too, especially for an “apple” shape, in order to create shape. And if you are comfortable in heels, work it! This will make you look and feel taller.
Remember also to keep colors in mind. Monochromatic colors will also create the illusion of elongation. Now the DON’Ts.

- Don’t choose clothes that accentuate the belly, like wearing a t-shirt and jeans that meet at the stomach.
- Don’t wear low waisted jeans. If you have some belly fat, the fat will tend to hang over the jeans. Not attractive, ladies.
- Don’t buy tight tops or mid baring shirts, for obvious reasons.

In general, proper proportioning is very important if you can pull it off. The general rule for the illusion of length and height is to wear clothes that are well tailored to our body, so that the look is polished and put together, belly fat or no belly fat. For more information on the tips provided, contact me at 204.951.6432.

Raise your hand if you struggle with:
- cellulite and saddle bags
- following diets that don’t work for you
- avoiding foods you enjoy eating
- finding a workout that will keep you consistent
- balancing work, kids and time

My name is Mary Ann and I’m going to be brutally honest with you.

If you want this, you have to make the decision to start today and right now.  There’s no magic pill, you have to make fitness and clean eating a part of your lifestyle.

There was a time in my life when friends called me “Chubbs”. Over the next several years, I spiraled into a hole and felt hopeless that I would be in this “chubby” body for the rest of my life.  But then I decided that enough was enough. My goal was to develop a fitness formula that would work, regardless of lifestyle, body shape and age.

Well, I found it. It worked for me and later for many others.

Mary Lou, mother of 3, lost 20lbs (16lbs of fat lost and 11lbs muscle gained) and she was STILL able to eat her cakes!

Tricia, hated working out, lost 22lbs (23lbs of fat lost and gained 3lbs of muscle) and now can’t let an active day pass!

Amanda, dreaded her cellulite flab, lost  10lbs (10lbs of fat lost and 2lbs of muscle gained) and went from flab to fab!

Thanks to the Sexy Curves Workout Formula, you no longer have to struggle again.

** No more diet plans. With a few simple nutritional guidelines and foods you should ADD to your day, you will melt the fat and gain the muscle you want in all the right places

** The Sexy Curves Workout Formula will cause your fat hormones to “shut down” so you will stop storing fat especially in your hips, stomach and thighs

** Sexy Curves Workout is a fusion of core body weight, cardio and resistance programs based on YOUR lifestyle. Save time by burning fat, toning muscle and getting the flat stomach you yearn for

** Our HLF Fitness Nurse and creator of the program is serious about pushing and motivating you so you’ll get that strong, sexy and sophisticated toned body you signed up for

Imagine how toned, young and healthy you will look and feel now that you no longer have to struggle with:

- impossible diets
- long boring workouts
- cardio you hate doing
- getting motivated

Contact HLF now at 415.6452 and try the Sexy Curves Workout formula FREE for 2 weeks. This offer ends July 31st (unless you are a Lifestyle Pass holder) so don’t wait and let others around you take advantage of this deal before you.

P.S. One year from now, you will be one year older. Do you want to look it?  Sign up today.

I get asked on a daily basis:  How do I start?  What’s the best way to reduce my body fat?  How long will it take before I start to see results?  Can I get rid of this flab around my belly?  The answer is YES.  When you believe you can, you WILL!

I like to keep things simple.  The thought of trying to lose weight, gain muscle, and tone up can be mentally challenging in itself, so don’t over-complicate things and stop analyzing how to do it.  JUST DO IT.  Stop trying to find a quick fix because you already know the answer.  You need to eat clean, get active and stay healthy.  Confusing yourself by reading with the latest research, taking the “newest” miracle products or trying the popular 5 minute fat burning workouts may temporarily work, but will it will NOT permanently leave the results you want.

Here are my 5  simple tips to keep in mind when you begin or continue with your Sexy Curves journey:

1.  Determine your body shape. Doing the same workout with a friend who has a completely different body shape than you will NOT yield you similar results.  Your body shape determines where you will lose, gain fat and where you will build muscle.  Here at HLF, I do a body shape analysis to not only monitor your weight, body fat and skeletal muscle percentage, but I also get your body measurements to identify what body shape you are and where muscle imbalances may lie in order to develop an individualized program to give you the shape you desire.

2.  Focus on being fit, not skinny. I get tired of people who come to me and tell me they want to lose 5, 10, 15 lbs in 4 weeks.  When the focus is on weight, I know there is already a barrier to success.  Weight loss is a by-product of being fit, it is NOT the ultimate success factor because as you’ve already heard, muscle weighs more than fat and it can take weeks before there is a change in weight. This is why during a body shape analysis, other metrics are included in the baseline.  Has your blood pressure gone down?  Have you lost inches around your waist?  Are your clothes fitting better?  Do you feel stronger when lifting children?  When other measures of success are used, you will find that weight loss isn’t the only measure of happiness.

3.  What you eat will determine what you will look like. Eat junk, look like junk.  I can’t stress this enough.  Our metabolic system works to keep our hormones balanced.  Want to get sexy curves?  Then focus on eating foods that will fuel your body.  Sugar is poison.  It makes you fat, irritable and stupid.  It also feeds cancers, gives you wrinkles and shoots down your immune system.  When you have a craving for something sweet, eat fruits or use natural sweeteners like stevia, Truvia and honey.  It’s not easy to follow a strict diet because we are, after all, social beings and we enjoy a treat every now and then.  At HLF, I spend time looking at your nutrition diary and begin your program with ADDING foods to your food plan instead of depriving you of the foods you enjoy.

4.  Stop procrastinating. When you hear that voice in your head that says, “Ahh, I’ll start my workout plan and eating clean tomorrow”, remind yourself that that bitch is trying to kill you!!  One day turns into one week then turns into one month.  If you gain 1lb a month, that’s 12 lbs in 1 year, 24 lbs in 2.  You DON’T need 1 hour to workout.  You DON’T need to do a complete grocery run with a perfect clean list.  What you DO need is the mental capacity to start today.  You make about 250 food and exercise choices each day, opt for the healthy option and if you don’t know what to eat and how to start, consult with those who can help you.

5. Train with intensity. Here at HLF, we focus on programs that will get your body in a fat burning state and in the positive energy state of mind.  It doesn’t matter where you are in the world, when you focus on the INTENSITY of your workouts, you will improve your body chemistry, increase your metabolism and trigger the endorphins that create the feelings of happiness and satisfaction.  Your gym is your body and all you need is YOU.

Tell me:  What brought you here today?  What made you “click” on sexycurves dot ca?

As a fitness nurse, I come across a variety of individuals – young, old, athletic, sedentary, female, male, type A, type B.  Yet the common denominator is that even with each type of profiling we can conjure up, each person is different.  YOU ARE UNIQUE.    A training program developed for the young type A personality would be a completely different program for the older type B female.  So when you pick up that article in the magazine on “Lose 10 Pounds in 10 Days” or the blog that boasts “Gain Muscle Mass in  your Tush in 3 Easy Moves” – is it really tailored to YOU?

Here is one common weight loss strategy:  Doing cardio in the morning on an empty stomach to burn fat.  Many programs have used this method.  The school of thought being that if you are in a fasted state, you can force your body to burn fat as the main fuel source when you exercise.  As a short term strategy, this may very well work to your advantage (I’ve used this method when competing or preparing for photo shoots).  But in the long term, your body’s fat burning ability still depends on the activities you do throughout the day and the food you eat.

Another strategy often followed:  Chest on Mondays/Back on Tuesdays/Legs on Wednesday/Arms on Thursday/Abs on Friday.  Workouts you read in the magazine often prescribe a set number of exercises, sets and repetitions.  This, also violates the law of individual differences.  What if you don’t want muscular arms?  How do genetics influence your progress?  Do you have time to dedicate workouts to each body part?  Our muscles are composed of our own unique genetic make up of fast and slow twitch muscles.  Our schedules include finishing projects, picking up the children, shopping, grocery, attending events, going to sleep … how do you fit in the time?

The truth is that the most effective program is going to be the one catered to YOU as an individual.

When developing a program for individuals, my focus not only is on the type of exercises that are completed during each session, but also on your lifestyle.  Are you a morning person?  Can you withstand an intense workout after a long day at work?  What time is your first meal in the day?  Are you a shift worker?  Late sleeper?  All of these factors play a role in a personal trainer’s development of your individual program.

And when we are raised to accept the social norms on what is a a good weight, what is bad, right, wrong … sexy, not sexy, there is already a perception that we place on ourselves.  Whether it be a positive or a negative self perception, it’s there.  And to me, only YOU can change that.

And when we can’t change it ourselves, your next step is to seek help, access resources, take action.  This is when you ask for professional help because you find that the things you were doing just isn’t working or know that you won’t do it yourself…

The concept behind the Sexy Curves Workout is that we need to embrace the fact that we are each unique and be thankful that we are different.  When I hear clients say, “I hate that she can just eat whatever she wants and not gain a thing” or “I worked out hard these last few weeks and still have lost nothing!” or “Wow, she can do more push ups/sit ups than me!”, I tell them, “How do you know?”  “What success metric are you comparing yourself against?” “Do you know how long it took for her to get to that many push ups/sit ups?”

Embrace your uniqueness and start asking yourself how will YOU reach YOUR goals?

Accept that we are all different and rather than asking “how did they?”, ask “how do I”?

The Learning Phase at HLF is always the hardest.  You are pushed to limits that even you yourself don’t often actualize til you get there.  The point is that, this is why personal trainers exist.  This is why fitness nursing will soon become a desired profession.  My goal is to get you out of your comfort zone and put you back on the path to wellness, fitness and health.  Are you ready?

Then let’s start.  Classes are every Monday and Thursdays at 6pm and Saturdays 10:30am.

Committed to your success,

Mary Ann