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


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

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

Chiropractic Care can help with your Resolutions!

New fitness routine on your list of resolutions?

Beginning a new fitness routine can be an exciting time. With both the enthusiasm and stamina leading your way, it’s easy to go too far, too fast. This can cause an array of aches, pains and strains that can halt your fitness journey. But that doesn’t have to happen. Chiropractic care can help!

Chiropractic care can:

  • Increase range of motion
  • Decrease muscle tightness
  • Decrease pain and nerve interferences
  • Maximize athletic recovery
  • Treat back, neck, shoulder, elbow, wrist & hand sprains, strains & pains
  • Treat hip, knee, ankle & foot sprains & strains
  • Treat headaches and sciatica

At SpineWise, we can help you keep your New Years fitness resolution, by keeping you moving pain free!

Happy New Year from SpineWise!