Mar 8, 2005 Volume 2 No. 5

Commit To Renewal

Spring is just around the corner!  It’s a time for newness (if that’s a word) … a time for fresh ideas and thoughts!  It’s a time to come alive!  In this issue we help you to renew your body, mind and spirit with some thoughts and tips on how to revitalize and refresh your goals and dreams!

Enjoy the newsletter and have a Blessed Two Weeks!!

Cathy Morenzie

“To look backward for a while is to refresh the eye, to restore it, and to render it the more fit for its prime function of looking forward.”

~ Margaret Fairless Barber

An essential part of accomplishing the goals you have set for yourself is the process of renewal – allowing your mind the opportunity to refresh itself and refocus for the journey ahead. This is particularly critical in our fast-paced society where the clutter and hustle around us prevents us from seeing our dreams through to completion.  We are often highly charged and motivated to accomplish the world at the beginning of the year but 3-4 months later we are discouraged and disappointed because we probably have not started or we have already given up.

Take an honest look at your life and examine where your dreams and goals are suffering some setbacks and in other instances where they have fallen by the wayside. Now revisit those goals and reconnect with the drive and motivation that conceived them for it is in looking back that you can start the process of moving forward. The key at this stage is NOT to get stuck in a cycle of regret for hopelessness and frustration are resident foes here. Secondly cleanse your mind of all the negativity and doubt that threaten to hinder you and recommit to running the race to the end. Remember that just as life is a continuous cycle so is your life – don’t allow the obstacles of yesterday to prevent you from creating a beautiful today and leaving a lasting legacy tomorrow. Stay focused and be determined to complete all that you have started; know that challenges may come but there is value in the time spent to overcome each one. I bless each of you and encourage you to forge ahead in the knowledge and understanding that taking time is not wasting time.

~Nadia C. Thomas


Breaking Weight Loss Plateaus

Everyone who has tried to lose weight knows that there comes a time when the scale just seems to stop moving. The pound or two weight loss a week turns into a pound a month, if at all. If you ever wondered why, read on.

Reason 1.

The main reason for weight loss plateaus may be behavioural. You started out diligent and meticulous and now you may have relaxed a bit on counting calories and may be missing a workout here or there.

Reason 2

Believe it or not, calorie restricted diets can negatively effect your weight loss. Eating less slows down your energy expenditure as your body adjusts to the decreased food intake. Also if you are severely restricting your intake, your body will actually start to rely on its own muscle for energy. A loss of muscle results in a reduction of weight loss because it’s the muscle that burns calories (fat). Fat just sits around in your body and doesn’t really do much.

Reason 3

You may not be expending as many calories as you once did on while on the treadmill (or other equipment) simply because there is less of you to move which does not require as much caloric expenditure.

Reason 4

Adaptation to exercise will slow down your weight loss. When you first begin exercising, the energy expended during the exercise is more because the body is inefficient or unfamiliar with the work performed. It must work harder to regulate body temperature, increase blood flow to the muscles, regulate hormonal changes, changes in energy metabolism, etc.  As the body becomes more trained, it performs the work efficiently and does not require as much energy to perform the same amount of work as before.

So now that you have a better understanding of why, here are some of the ways you can break your weight loss plateau:

  • Drink more water. It could just possibly be fluid retention. To eliminate excess fluid, restrict your salt intake, drink more water, exercise, and eat more fruit.
  • Change your pattern of eating. If nothing seems to work, change the balance of your diet around for a couple of days. A few days with a little fewer carbohydrates and a little more protein can help you get off a plateau--and help you stay motivated.
  • Have your body fat assessed. At Active Image we do regular body composition assessments with our clients. You could actually be building more muscle and still burning fat which may not be reflected on the scale.
  • Ask yourself the following questions
      • Are you eating too much or too little?
      • Are some old habits creeping back into your lifestyle?
      • Are you still tracking food as you used to?
      • Are you exercising as much as you used to?
      • Are you still planning your week in advance?
      • Are you still as motivated as you were when you started?

  • Change the workload or mode of exercise, intensity, and duration of your workout. Change the exercise regime. Cross train to burn calories and fat. Add weight training to your routine to preserve the loss of lean muscle tissue. Call us at Active Image to modify your routine every 6-8 weeks.


Refresh and renew...with a little help from your friends

Do the people in your life support your health and wellness goals; or any of your other goals for that matter? Try surrounding yourself with people who can support you in your goals and be that kind of person for the people in your life also.

Here are some ways that you can help your friends reach their goals and vice versa:

  • Share your goals with them and know theirs
  • Be a good listener
  • Always affirm and encourage---avoid using word that can hurt or sabotage goals
  • Give feedback if and when its asked for
  • Ask them about potential challenges and learn how you can help them cope if that time ever arises
  • Try to do things together that will support their goals and dreams (do a walk-a-thon with them or plan some healthy meals together)
  • Check in daily/periodically to see what they did to help realize their goals
  • Celebrate the small milestones along the way -- acknowledge their success and positive lifestyle choices
  • Inspire them to keep reaching higher and higher goals!!
  • Never support self-sabotaging activities (indulging in an entire cheesecake together!)

Reaching your goals can be challenging but the road will be a lot smoother with friends supporting you along your journey.

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