Kiss Unwanted Weight Goodbye

7 keys strategies to kick your unwanted weight goodbye forever, Start now.

“Mindset change is not about picking up a few pointers here and there. It’s about seeing things in a new way. When people change to a growth mindset, they change from a judge and be judged framework to a learn and help learn framework.”Carol Dweck

This is one of my favorite quotes laying out what kind of shifts we are after. The process of change takes time and practice and requires us to be present, in the moment and be observant of what is happening inside of our heads. What kind of talk is your inner voice using? Can you perhaps pause and look at the situation from a different perspective?

Here are some suggestions on how to approach shifting your mindset for long term weight loss success.
Know the reason why you want to lose weight. Getting clarity around why you want to change your body. What are you hoping to accomplish? How will you feel when you reach your desired physique, or your desired weight? Your why should be more emotional than purely physical. Working on your mindset and setting a goal and how you want to feel rather than how you want to look, will keep you motivated in the long run. If your current goals are purely physical outcomes, consider updating your goal, or your goals to also include the feelings that you’re trying to accomplish, the feelings that you want to live with every day. Also, it’s best not to have weight loss as your primary goal. It may be one of the desired results, but shouldn’t be the only goal. This is just too hyper focused and often does not lead to feelings of success.A different spin on a health focused goal that will likely lead to weight loss as a result would be to eat five or more servings of veggies a day and drink eight or more glasses of water a day. So do you see? Those goals will contribute to weight loss, and they’re also going to contribute to your overall health, meaning that you’re going to meet your goals, your overall goals, but there’s mini goals in between.

It’s a marathon, not a sprint. Play the long game. Now, you may have heard this before, there are no shortcuts in weight loss.  So you need to create a nutrition and lifestyle plan that you can stick with for life. It starts with small changes to daily habits that are learned and become part of your routine rather than restriction or unrealistic expectations.
Create a health action plan that can be broken down into smaller steps with room for adaptation. It’s far better to start really small than to start really big. When you do even the smallest steps, yet do them consistently, it creates momentum that you can build on over time, and this type of consistency allows you to take small changes and eventually turn them into larger ones. This is sustainability at its best. However, even with the best intentions and preparation, there are going to be things that come up and prevent you from following through on your health plans. Being highly adaptable and having a just go with it mentality will allow you to get right back on your path of success. So in other words, just remember, maybe you decide that you’re going to have a bowl of ice cream on one night. Just because you did that doesn’t mean that you’re a failure. It means that now you have more information. You can look at what triggered that bowl of ice cream and then tomorrow you can actually do better.

Focus on strengths over weaknesses. Now focusing on what you’re good at and feel strong with is key to reaching your health goals. Whereas focusing on what you don’t do as well or what you feel weaker at, only serves to feed into a misaligned, or an I can’t do it or I’ll never be good at it mindset. We don’t want you living in that space. Another way people tend to focus on weaknesses is continuing to function in fear, as in the fear of losing excess weight. This concept may seem strange, but some people can actually hang on to excess weight as a form of protecting themselves from having to deal with emotional baggage. This is another reason why small incremental changes to daily routines implemented over long periods of time leads to overall success for your body, mind and spirit. It’s pretty cool how that works.

Focus on what you can have, not what you can’t. Similarly, focusing on what you can have, especially in terms of your daily fuel, keeps you immersed in a more abundant or growth mindset. Whereas ruminating on the things that may not be in your new health plan continuously, pushes you back to a more fixed or in flexible mindset. So right now, just get out of deprivation mode. Consider adding things to your plan first before taking anything away. Adding in an extra serving or two of veggies, getting one more hour of sleep or adding an extra glass of water to your daily intake are great example. Think about all the great new recipes that you can try out and add to your arsenal of tools. Very exciting.

Optimize what is in your control and let go of what’s not. So please,  stop comparing yourself to others. You are you for a reason. Start where you are, not where someone else is at in their health or weight loss journey. Also, don’t let the scale control your actions. So here’s the deal. One of the things with social media that’s great as we can stay in touch. The other thing is that you are only getting a snapshot into someone’s life at the very moment where they look their best and everything feels the most perfect, and you take that as their life. This is how they’re living every moment of every day, and you compare yourself to that. When in fact, again, that was just a snapshot into their life. So, what that means is you just have to stay, put those blinders on, stay in your lane and don’t let what someone else’s doing affect your path, affect your journey. Just start where you are. Small incremental steps wins the race, and you will be the one that people are looking at and feeling really inspired by.

Rethink the reward versus punishment system. Food or an alcoholic beverage is not a reward and exercise is not a punishment. Through the process of changing your mindset to lose weight, you will reframe many of your current beliefs around what it takes to be healthy. Be open to all new possibilities and thought patterns rather than staying stuck in what you believe from your past. You can do anything, you can change anything. You can be anything you want to be. You just have to be open to that concept. So one of the things that I’m asking you to consider here in key seven is that you change what your reward system is. I don’t even believe in a punishment system. I think you should reward yourself, but it doesn’t need to be food or drink. Come up with other rewards. Maybe go to a movie,  go to a play, Maybe buy a new book, maybe you take that nap. Come up with a new reward system and just give up on the punishment system. We don’t want to go there. So this is really important for your success.

These are the key areas how you can start reframing the way you think about weight loss and what to focus on.

Want to be 20lb lighter before the summer?  Now is a good time to take action

If you are actively looking for weight loss solutions,  you are tired & done with the rollercoaster of dieting and want to try something different, book your FREE 30 mins What is Stalling Your Weight loss Breakthrough session to identify your roadblocks and what you can do to move forward. There are 2 spots left  this week, hurry up and book your time  HERE
There is no need to feel stuck in a place where lasting results are impossible OR feeling defeated by many past attempts that have led you to be in the same place you are now. Being fit and healthy is POSSIBLE for YOU, stop being in your own way and take action. I got you.

For more support and strategies on how you can start getting closer to your goal, join us in our Weightloss for women, overcoming cravings, emotional eating & mindset shifts facebook group HERE.


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


Weight Loss Talk



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

New Year Health Challenge

Holidays can be really tough to stay in control of your choices, particularly when it comes to facing all the extra treats that people are bringing to the office or your favourite Christmas treats that you usually don’t get to taste all year round. Can you relate? I sure had my share of sweet little “extras” over the last few weeks and had to get my “head into the game” again and get back on track. If you are finding yourself in a similar situation and are feeling like : “Yeah, Pavlina…it is easier said then done” , I would like to invite you to join my Free 5 day Sugar free Challenge where we can join our forces and together we can shake the sugar addiction.



The challenge is right for you if you have :


  • Uncontrollable sugar cravings
  • Bloating
  • Brain fog
  • Mood swings
  • Increased appetite


What is the Take away from this Challenge?

Learn : 

  • How to break sugar addiction
  • What to do to avoid the afternoon slump
  • Learn the alternatives
  • How to avoid sugar in the real world


Hi, I am a busy mom, a passionate transformational weight loss coach and lifestyle expert, nature-lover and down to Earth gal among other things. My name is Pavlina.


I know this 5 Day Challenge works, because I have learned that Sugar Cravings are NOT emotional problem, they are physiological. Which is WAY easier to handle. Pretty great, right?

If you’re someone who gets sweet cravings after meals, mid afternoon or later in the evenings I’d love for you to join my FREE 5-Day Sugar Free Challenge. You’ll get access to many tips on how to deal with urgent sugar cravings over the 5-day challenge… you’ll also get a handy meal plan with recipes too.

Register for this free challenge by emailing and say “I am in “ in the subject line. Be sure to send us your name and contact information….and see just how simple it really is.

The 5-Day Challenge starts Sunday  January 12/20 . Looking forward to see you there!

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.