Metabolic Reboot System

Here’s a message from our Metabolic Reboot System Coach Pavlina…

How do your thoughts impact your health goals/weight loss results…you may wonder?

Shifting your mindset especially around your health, is critical to success in reaching your weight loss goals. In fact, it’s much more important than counting calories or working out for hours at the gym. However, it isn’t just about feeling good and having a more positive attitude. How you see yourself in your core identity predicts your future actions. For example, if you see yourself as an overweight person, or someone who hates exercise, or a person who can’t lose weight, then those are the roles you will continue to act out where in turn, if you think of yourself as someone that can change, that can make a better choice today than they made yesterday, now though, that type of thinking, that change to your mindset can continuously take you to a new place. Who you are tomorrow is different than the person you are today and so on and so forth.

So, you see, when it comes to achieving optimal health or weight, managing our mind and shifting our thought pattern from negative to positive is key to lasting success. In order to achieve that, we need to ditch our fixed mindset and open our mind to other possibilities or in other words, develop a growth mindset. What does that mean?

Now, first: what is mindset that’s fixed?

Well, that’s when people believe that their qualities are inborn, fixed, and unchangeable. Those with a fixed mindset feel that there’s nothing they can do to tackle a problem, that it’s out of reach of their knowledge and skill set. So, basically rendering them helpless. They often feel that their intelligence is being scrutinized and judged. So if you’re someone right now that is thinking “oh, I don’t think this will work for me. I can’t imagine this could work for me. I can’t imagine how changing my mindset is going to help me lose weight.” Then you have a fixed mindset.

Now, let’s talk about a growth mindset. 

Someone with a growth mindset that’s when people believe that new skills and abilities can be developed and strengthened through commitment and hard work. So a growth mindset on the other hand, is one where people feel that they can learn and develop skills, and abilities, and tools needed to solve a difficult problem rather than feeling defeated. So these people feel empowered, they feel in control, no matter how big the problem is, they know they can figure it out. There are resources, there are strategies, they will figure it out. So these people have a more open mindset.

Now how does this fit with your goals to lose weight or get healthy and maintain your results for life?

Because weight loss  is a difficult to tackle health issue for most people, it requires a growth mindset simply because you have to be open to the idea of change. As weight loss or acquiring optimal health is never a straight path, those with a growth mindset are more likely to have a greater resilience, and will persevere in the face of setbacks. Whereas, those with a fixed mindset will be more prone to giving up. In the case of weight loss, a weight loss mindset, each day represents a new start, a new start to building on the success or lessons from the previous day. Now, this is pretty cool because when you have a growth mindset, you can actually visualize yourself making progress. You can feel the progress one tiny day at a time, and you can see yourself the way you want to be and that is inspiration for you to move forward. So this can really take on a life of its own. And it’s really exciting because it doesn’t cost any money, it’s in our head. And if we can just switch from that fixed mindset to open weight loss mindset, now we’re talking, now we can make real changes.

For ideas and strategies on how you can start working on cultivating more of an open weight loss mindset join us in our Weightloss for women, overcoming cravings, emotional eating & mindset shifts facebook group HERE.

Stay tuned for more,  In our next topic we will dive deeper into action steps on how you can start making your mind work for you, because that is what your mind does best.

With love

Pavlina

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Valentines Day

 

Refer someone you love and you get a free treatment!

Everyone here at SpineWise is wishing everyone a Happy Valentines Day and Family Day!!!! Remember a heart that shows gratitude experiences life at an optimal level, not only during one day or even a week, but all year long. We look forward to February to express our thanks for letting us help you in your journey to good health.

This Valentine’s Day Say “I Love You” With Chiropractic. What’s more valuable than diamonds and more precious than gold?  Health!  It’s the most prized possession on earth; in fact, it’s priceless.  Without health, material possessions, careers and social standing are insignificant.  This year, you can give this most precious gift to your valentine.

Does your valentine…

  • Often complain of feeling worn out or over-stressed?
  • Slouch or have a ’tilted’ or hunched-over’ posture?
  • Work at a computer, desk or job that requires repetitive movements?
  • Seem tired all the time?
  • Take painkillers (including over-the-counter versions)?
  • Worry that he or she isn’t eating nutritious foods or taking the right supplements?
  • Frequently battle colds or flu viruses?
  • Seem ‘accident-prone’?
  • Fail to exercise on a regular basis?
  • Suffer from frequent headaches, especially in the afternoons or evenings?
  • Want an all-natural way to fight off disease?

If you answered ‘yes’ to ANY of the questions above, your sweetheart may benefit from chiropractic.

Ask about our gift certificates at the front desk and schedule an appointment for your sweetheart today 905-623-8388

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Weight Loss Talk

STRUGGLING TO LOSE WEIGHT & KEEP IT OFF?

LEARN THE 3 KEYS TO LASTING WEIGHT LOSS

Find out the diet myths that are secretly sabotages weight loss efforts… so you can end dieting forever!

Join Pavlina Cavojska, Metabolic & Transformational Weight loss coach and creator of Metabolic Reboot System! For this FREE talk.

DATE: January 27, 2020

TIME:  7.30pm

LOCATION: 98 King St W,Bowmanville

L1C 1R2

Weight Loss Talk – Flyer

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New Year, New You!

New Year, New You

Happy New Year!  2020 is here… a new calendar year, a new decade, a new beginning, another chance, a clean slate and an opportunity to take action…. Is this going to be your year?

When we look at statistics, ‘Lose weight and eat healthier’ are the leading resolutions people make year after year.  In 2017, 33% of Canadians polled sited improved personal fitness and nutrition as their New Year’s Resolution last year as reported by Statistica.  While Statistic Brain reported that 21.4% of those polled wanted to Lose Weight / Healthier Eating followed with 12.3% indicating their resolution was Life / Self Improvements.  The reality is that 42.4% never succeed and fail on their resolutions each year.

Changing your relationship and habits around food and creating new lasting positive habits related to diet and nutrition are often some of the hardest challenges to overcome.

Let’s explore this a little more:

Have you ever signed up for a gym membership at the beginning of a year with high hopes that this membership will help you to achieve your health/weight loss goals?

Let’s paint a picture here : you start off on a really good note. Your food choices are aligned with your resolutions, you go to the gym 4 to 5 times per week, you attend different classes to have variety, you feel almost high with the new behaviour you are mastering.

Then along comes week 5 or 6 and the self-sabotaging behaviour starts. So now,  what used to be your ‘close to perfect diet’ is taking a downturn. Little treats are finding their way in, the gym appearances drop down to 2 to 3 days per week for a few weeks, and all of a sudden that becomes a new routine for a while.

Fast forward a few more weeks… you start noticing that your weight loss is not happening as fast as it did in the beginning.  In fact, you feel you’re becoming stuck at the same weight. Your motivation is taking a hit, gym visits are becoming more scarce, and now you’re starting to lose confidence in whether this is something you can do…all the while wondering whether it’s worth the hard work.  

Before you know it you abandon your healthy eating and gym visits altogether, ending up with a year long membership, monthly payments and feelings of frustration, overwhelm and wondering, “How am I ever going to reach my goals?”

Does this story sound somewhat familiar?  I know I can relate!  

New beginnings inspire us to work on behaviours that we would like to change or improve.  We have good intentions, we try our best, but it does not always work out the way we hoped…

We often find that people underestimate what it really takes to lose weight and embrace healthy living.

Now to be fair, lots of people can lose weight. The challenge is that they often gain it back. And enter into the yo-yo cycle of weight loss without ever reaching their goals and often gaining more than when they started.  Which leaves them feeling like the odds are stacked against them.  

The Globe and Mail reports that “the latest poll shows that almost two-thirds of Canadians have tried losing weight in the past five years, but the vast majority have failed to keep it off.

So what is the key to lasting results?

Changing our environment, surrounding ourselves with people that will support our efforts, finding a fun way to move more, giving the kitchen and pantry a makeover to support our health efforts are great to kick start our journey, but when it comes to long term success, it requires US to CHANGE, to GROW.
To GROW OUT OF our beliefs, our attitudes, the old way of how we think about ourselves and our ability to achieve what we so desperately want to achieve that holds us back. When we allow ourselves to grow, we open up and stretch our minds to new ideas, we try them on and see how they fit and if they fit all right, we shed the old ones and keep the new. 
To grow also means ditching the old habits and patterns that no longer serve us and developing new set of skills that will allow us to progress or to move forward with this new idea.

Let’s have a look at how the framework can look like when we apply this concept to weight loss…

  1. Make a decision to lose weight  (Not a wishy washy “I am thinking about it,” but a decision)
  2. Take action Immediately (whether you join a gym, buy a weight loss program, join a walking group, …)
  3. Commit to something (like I will aerobic class 20 minutes 3x per week for this month, or take 20 mins every day to prep my food, or meditate)
  4. Take stock ( of attitudes, actions, behaviours… what are you prioritizing here  that is just not working? Ex: Are you spending time surfing the internet instead of prepping food for tomorrow and blaming in on “having no time”? Instead of blaming circumstances or others, assume responsibility for your choices and whether they are serving you here.)
  5. Ditch the junk ( If you are not getting closer to your goals, then you are standing in your own way by giving in to this whole idea or label – that you have attached to yourself some time in the past  – that is stopping you to move forward today. If you have tried in the past to lose weight and ended up not being successful – which resulted in feelings of failure – you might have attached a label onto yourself – something like – “I will NEVER be able to do this, I am a failure”- which is now contributing to your sabotaging behaviours and keeps you stuck.) If you got to this point and feel stuck, it is best to reach out to your coach or therapist to work through those limiting beliefs to be able to break through them and move forward.
  6. Adjust, adapt and reflect (Every month or so reflect on your work and see how you are doing. Is there something that you can improve? Is there anything that you need to learn in order to keep moving forward?….)


This framework will allow you to ditch the  “all or nothing attitude” way of thinking and allow for space and wiggle room to work through challenges that may come your way and build the confidence you need with each action step you set into motion.
Small steps, small actions day in/day out that set you on the path of long term success. When we stretch our minds to think in terms of “ What can I do RIGHT NOW or TODAY that will bring me a small step closer to my goal then I was yesterday?” we give ourselves the space to reframe our experience and create hope that anything is possible- where the SKY is the limit…..

We hope to empower you to know that it really is possible!  It’s possible with the right approach, and we want to help you to make it happen by providing some solutions to the most common challenges people face when trying to not only lose weight, but to keep it off.  

For more information, or to book a free 30 min health assessment, call Spinewise or Pavlina directly at 289.385.8807.

 

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Stay tuned for the”New Years Free Sugar Challenge” with Pavlina

 

Make your food work for you

Achieve freedom from cravings

Steady Energy 24/7

Melt your tummy fat away!

 

 

Our holistic Nutritionist, Pavlina, specializes in teaching people to combine food, fitness and mindset to become a fat burning machine without giving up their wine, chocolate or popcorn.

 

After indulging in all the holidays festive feasts and treats lets get back on track!

Stay tuned for Pavlina’s New Years Free Sugar Challenge!!!!

Here’s a message from Pavlina herself:

 

Want to stay on track with your health during the Holidays Season?

 

The holiday season is upon us, Christmas is just around the corner and we who live in this North American culture – the holiday party, social gatherings etc. culture –  we are all staring down the face of food and drink abundance.

I just wanted to take a minute here and offer some prospective to all of you who are navigating this season with the ongoing commitment to lead a healthy lifestyle. Whether it is a commitment to choose less processed food, or to lower alcohol intake, or to include x number of serving of vegetables into you daily routine, or to avoid processed sugar, drink plenty of water and etc….

We are all facing a challenge this time of year that might be feared by many…..how do we stay on track?

Let’s embrace the challenge this year and set a new pattern of behaviour that will take us 1 step closer to our goal, lets practice new behaviour together for easier future.

To figure out what is THE best approach for times like this for YOU is to first  find an answer to this question :

“ Are you a Moderator or are you an Abstainer”?

For some people restricting certain foods is not always fun but for some people it is actually easier to avoid all rather than to try to moderate their intake.

Can you relate to this scenario?  : “ Oh, I already had a serving of Christmas treats that I was not planning on eating so I might as well try all the goodies offered here and have fun time since I already “messed up”, and I will start again 100% tomorrow”….

That kind of approach would be considered the Abstainer – with the all or nothing attitude….It is exhausting for them to continually debate the thoughts in their head like “ Do I have it today or tomorrow?” or “How much should I have?” or  “I have been in the gym, don’t I deserve it?”

Therefore the best approach for the Abstainer is to abstain from all the deviations from their original plan. Whatever boundaries you have set for yourself in the past,  you will need to remind yourself (meditation works great) of your commitment each and every morning and plan for keeping your routine. (practically making sure you have your own foods at an arms length)

The moderator on the other hand, have a general sense of what is moderate for them or they set rules for themselves.  Like “ I will have 1 drink when I am invited out to a party, but I won’t have any drinks at home. “ They are able to have some, feel satisfied and it is easy for them not to overindulge.

Moderators will say, that having a little bit of something makes them want it less.

If you are a moderator, small treat here and there will go a long way for you.

 

Here are some tips for all to navigate with ease through the holidays

  1. Get sufficient amount of sleep.
  2. Keep yourself well hydrated. Having a glass of water in between drinks will slow down alcohol consumption, or between meals to keep your hunger signals at bay.
  3. Don’t skip on calories by skipping breakfast – lean source of protein and good quality fat with either veggies or piece of fruit will go a long way to stabilize your blood sugar level and prevent the need to overeat later in in the day.
  4. If you are planning to treat yourself, see what is out there that you would love to try, get a small plate out and place 1 small piece of each on the plate ahead of time. Accept this to be all that you will have for the day. This way there will be no room left for the little voice in your head to negotiate whether or not to have more…
  5. Make a commitment  every day to go outside to get fresh air,  connect with nature and at the same time to get some blood flowing through your veins through more movement.

Regardless of where on our journey we are at, let’s just look and see if we can create the warmth, the sparkle, the fabulous feeling that we are really aching for in this holiday from gratitude, from human connection, from shoving up to be fully of service to people that we are around on those days, and see if at the end of the day, when we put our head on the pillow, if we are not bursting out of every cell of our body with this eternal bliss …let’ just see…

If you feel like you would like to get a jump start and prepare ahead for the Holiday season, let me know,  I am here to help . Having a well thought out wellness plan ahead of time can sure take some of the stress associate with the Holidays off.

Yours in Health,

Pavlina

 

Don’t forget to stay tuned for the New Years Challenge!

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