Archive for Tips

SHAME! GET YOUR FAT BUTT OFF MY CHAIR!

Someone asked me why I didn’t blog last week.  I responded that “I didn’t have any big aha moments so there was nothing to report.”  I’ve had some time to think about what I said and I now believe it was a mistake to skip last week.  My response implied if nothing big happens, then that week is a write-off…a nothing week, but in fact, there will often be weeks where nothing happens and yet there can still be a lot of learning.  I beg your understanding as I am always learning.  I will do better next time!

There was a “happening” in my life this week, a shameful experience I am not excited to share, but when I try to bury shameful secrets deep inside, they come back to haunt me.  I start to believe I am the only one that has experienced this and begin to eat my emotions in an attempt to numb them and keep those awful feelings away.  My numbing drug of choice was cookies this time, but only four, which is a win of sorts for me.  I bounced back much more quickly this time.  Now I need to tell my story and get it out in the open so it is no longer controlling my actions!

I went for dinner with my parents on Friday evening to a local Thai restaurant.  It is a lovely place that I have frequented in the past so I felt very comfortable walking in their door.  I approached the hostess and asked for a table for three and mentioned we would love if we could sit in the little balcony area at the back.  She looked at me a bit funny and mumbled something about sitting on the main floor.  I looked at the balcony and could see there was no one there this early in the evening so I tried again.  “We would really like to sit on the balcony,” I said.  This time, her comment was a bit clearer, “The chairs on the main floor are much roomier.”  WTH!  Is she saying what I think she’s saying?!  Is this tiny Asian girl really trying to tell me my ass is too big for their chairs!

This would have been the perfect opportunity for me to use the “sitting on your face” comment I told you about in an earlier blog, but as I stood there and felt the shame begin to boil up from my gut and wash over me, I wasn’t thinking about catchy phrases.  I very indignantly told her that we had eaten on the balcony a number of times and those chairs were just fine.  How dare she!  I was very aware of her watching me as we were seated on the balcony so I made a show of plopping my butt down into the chair with a “See!  I told you it fit!” flounce!

I am still processing this experience.  I don’t know whether to put a kind spin on her actions or get really pissed.  Was she trying to help me avoid embarrassment or was she aggressively attempting to embarrass me?  I have no way to know what she might be dealing with in her own life or what might have happened to her that evening.  For now, I will give her the benefit of the doubt.  Something I read in Brene Brown’s book “Rising Strong” (my take-away from her words, not an exact quote) really struck a chord with me.  Right now I will choose to believe she was doing the very best she could in that situation because that makes my life better.

I would love if you shared a similar experience and how you handled it.  Or maybe you would just like to share your thoughts on how feel you might have handled this situation?  If you don’t want to make a public comment, please feel free to reach out to me with a personal message on my Facebook page www.facebook.com/PhitandPhabulousDeb.

To finish, I am going to quote my eBook from 2013 and say, “The weight between your ears is causing the weight on your ass.”  I believe by sharing another shameful secret, I am dropping more of the weight between my ears and this will ultimately impact my ass. What if today, you reach out to someone you trust and share a shameful secret?  Give it a try and see how much lighter you feel!

 

http://www.dreamstime.com/royalty-free-stock-image-overweight-woman-image25919676

Install this web app on your Android: Tap menu, more options, and then Add Shortcut To Homescreen.×

TEARS OF SHAME IN THE HOT TUB!

I put my new swimsuit to work this week.  In my mind, I saw myself arriving at the pool, delicately climbing down the ladder into the pool (have they not heard that stairs have been invented?), and beginning to walk/run lengths of the pool to loosen up my sore knee.  I was certain the water would support my old joints and I would become poetry in motion in the water.  I expected that after my time exercising and stretching in the pool, I would nimbly climb back out and be amazed at how much easier it was to move.

Umm, not so much.  While attempting to climb backwards down those narrow steps to gracefully enter the pool, I lost my grip on the metal handles and proceeded to fall unceremoniously into the pool, gasping as I hit the cool water!

“Well, at least there was only one other person in the pool and he was busy doing laps so I don’t think he saw your performance,” snarled Munch.

At last, I had reached my destination…I was waist deep in the buoyant water where I felt more at home than on dry, solid land.  Finally, I would be able to walk without pain, at least that is how I imagined it would be.  It turned out, even in water my knee acted up, but it wasn’t nearly as painful as walking on solid ground, so I just carried on and hoped that the pain would die down once the joint was stretched out and lubricated.

I had every moment of my time mapped out that morning.  I would walk/run for 45 minutes.  Then after 10 minutes in the hot tub, I would still have almost a full hour to shower and do my full beauty regimen before climbing in the car and heading to work.

What I hadn’t planned for, was how bloody boring it would be to walk laps in a pool for 45 minutes.  I tried to make it more interesting by timing myself and trying to better my best time each lap.  I also changed it up by alternating between walking and swimming.  Finally, it was over!  That wasn’t so bad, was it?  Uh huh.

Now it was time to jump out of the pool and head to the hot tub – my second favourite spot on earth!  What I didn’t allow for was how bloody tired my body would be from a mere 45-minutes of exercise.  I placed my foot on the bottom rung of the ladder and started to climb out.  O M G!!  Once my body emerged from the buoyant water, it suddenly felt like it weighed twice as much!  In addition, my leg muscles were fatigued from the exercise and I was having a terrible time to pull myself up out of the pool!  I gripped the metal bars with every ounce of strength I could muster and finally managed to step up onto the pool deck.  Thank goodness the other swimmer had already left and wasn’t witness to this performance!

Back on dry land, I wasn’t able to move with the grace I had shown in the water.  I kind of shuffled over to the hot tub (thank the universe the hot tub had stairs I could walk down), I turned on the jets and walked down into the soothing water, crossed to the other side of the hot tub, sank down into the rolling, soothing waters, closed my eyes, and burst into tears!

I felt so ashamed!  How had I allowed myself to get into such sad shape again?  Similar to my experience in the airplane washroom in 2009, even though no one had witnessed my humiliation, I felt totally, overwhelmingly ashamed!  But this time, I knew better than to try and hide my shame.

What I have learned since 2009 is, there are very few things that grow well in the dark…mushrooms and shame are the only two I know.  I’ve learned if I hide my shame, if I refuse to acknowledge what I am feeling, the shame will paralyze me—I won’t be able to get past the experience and I will shut down and will continue eating to try to numb the feelings…and we all know how that ends, don’t we?  In fact, while I was sitting in the hot tub, Munch was already planning what wonderful foods I could buy that evening that would make me feel better.

Just a couple days after my pool adventure, I am still so sore and stiff I am having trouble moving.  This wasn’t how I pictured this adventure would go, but I am dealing with the cards I am dealt.  I will give my body a bit more time to recover and then I will head back into the pool.

Hell, no, I am not giving up! Hell, yes, I will always pray for an empty pool with no witnesses to my ineptness until I improve my agility!  But witnesses or not, I will keep trying!

Do you have a shameful secret you are hiding because you don’t believe anyone else has experienced it and no one else will understand?

What would happen if, today you choose one trusted person in your life and share your story with them and tell them how it made you feel?  Maybe you will find out you are not alone?  Maybe the simple act of sharing your story will give them permission to release their own shame?  Maybe by shining a light on your shameful secret you can finally release it and forgive yourself?  That is what I wish for you!

You, like me, are doing the best you can.  Forgive yourself.  Just keep trying to do a little bit better every day!  You’ve got this!

 

http://www.dreamstime.com/royalty-free-stock-photos-swimming-pool-image28313928

Install this web app on your Android: Tap menu, more options, and then Add Shortcut To Homescreen.×

YOU’RE TOO FAT TO WEAR THAT SWIMSUIT IN PUBLIC! WWTT?!

That’s what Munch is telling me this weekend.  You remember Munch, the annoying voice in my head?  I know I need to move my body more, but I have given up the walking I love because it is excruciatingly painful for my knee with the extra weight I am carrying again.

As I puzzled over how I could begin to move more, a lightbulb came on!  I remembered how easy it was to move in the water when I was at my Aquasize class.  Ta da!  I could walk in the pool at my gym without pain!

On Friday, I went shopping and bought a new swimsuit.  I was totally excited about getting back into the pool…and then Munch chimed in.  You’re too fat to wear that swimsuit in public!  WWTT?  (What would they think?)

Dreaded WWTT disease was back!  This disease used to control my life.  I was paralyzed by it.  I thought I had conquered this years ago, but here it was raising its ugly head again and I was letting it dampen my excitement about going to the pool.

I love this saying…People who care, don’t matter and people who matter, don’t care.  But I also know it’s not easy to turn the other cheek when people say unkind and sometimes downright nasty things to you in public.  I keep telling myself they are saying more about themselves than me when they spout off, but that still doesn’t make it easy to ignore the hurt and pain they cause.

Before I head to the pool this week, I have armed myself with a come-back that I will use if I hear any comments about my weight.  I giggle every time I think of it.  I almost wish someone will make a derogatory comment just so I can look them in the eye and reply:

UNLESS I AM SITTING ON YOUR FACE, MY WEIGHT IS NONE OF YOUR BUSINESS!

That may be too “out there” for you, but you do need to think about how you will react when, not if, there are comments.  There are a lot of damaged people out there who think that putting you down will make them feel better.

Maybe you are the type of person that can just let the comments fall away and totally ignore them.  Maybe you, like me, need to mentally prepare yourself to deal with the hurtful comments.  Whatever you do, you must push WWTT to the side and begin moving your body.  Your body will thank you for it!

 

http://www.dreamstime.com/royalty-free-stock-photography-bather-fat-woman-boat-image34438337

Install this web app on your Android: Tap menu, more options, and then Add Shortcut To Homescreen.×

Back to the Diet Basics…sigh

The “sigh” in the title of this blog is the work of the little devil on my shoulder that I have named Munch.  Munch doesn’t understand why I have to go back over all the diet basics of eating healthy.  She insists “I already know it all and would be wasting my time.”

Munch is constantly nattering away at me.  At work on Thursday, it was employee appreciation day and we were served a special lunch.  I had the healthy wrap from Chopped Leaf, raw fruit, and indulged in one slice of cake.  I completely skipped the chips and nachos, but at the end of the meal when they handed out the little chocolate disks with ‘Thank You’ stamped into them, Munch insisted I have not one…not two…not three…but four.

Off and on throughout the day, Munch kept reminding me that there was a bowlful of those chocolate disks just crying out for me to eat them, but I held strong and ignored her.  Right before I left work for my long weekend, she made one last attempt saying, “You had cake at lunch.  You’ve already screwed up today.  Just grab a bunch of those chocolate disks and we’ll eat them all tonight and start fresh tomorrow.”

Do you have any idea how my evening would have gone if I had given in and grabbed the chocolate disks?  I do.  I have lived that particular scenario hundreds, if not thousands of time in my life.  The chocolate disks would never have been enough.  I would have stopped on the way home to buy just enough snack foods for the evening.

The problem is, I probably would have purchased a lot more than I could consume in one evening so I would have been “forced” to finish them off the next day.  And if there weren’t enough snacks for the next day, I could just top them up.  Do you see where this endless loop is heading?  Have you, like me, ever done that?

This week I was reminded of the diet basic “TOMORROW NEVER COMES!”

If your eating is out of control and you are telling yourself you will start eating healthy tomorrow, after the weekend, after the party, after payday, after you eat up all the bad food in the fridge and cupboards, after “you fill in the blank“, then it is time to wake up!  Tomorrow never comes!  There is never a perfect time to begin…so just get started!

Every minute of every day is another chance to start over.  Do it now!

 

Clip Art chocolate

Install this web app on your Android: Tap menu, more options, and then Add Shortcut To Homescreen.×

I HIT A FITNESS DEAD END!

I was walking a beautiful, new trail I discovered in my neighbourhood today. I had some great tunes playing on my iPod, the air was fresh and clean, and the sunshine was beaming down on me. I felt wonderful! Suddenly, I looked up and the trail had come to an end.

I was really disappointed because it was my first exercise in a few days and I was having a great time. This week had been busy at work and at home, and I kept telling myself, “I am too busy to exercise,” and “I will just apply myself and get caught up, then I will do something for me.”

I wonder if you have ever thought something similar? Do you sometimes (often?) put the needs of others before your needs? I sense a few heads nodding yes.

Next time this happens, I want you to ask yourself, “Who and what is more important than me?” Hint: the answer is no one and nothing!

I was reminded of two very important lessons during my walk today:

First, by putting off exercising, I was avoiding the very thing that would have relieved all the stress I had allowed to build up. When I move my body, I feel my head clearing and the weight of the world being lifted from my shoulders. I cannot feel depressed or stressed while I am moving. Try it and see if it works for you… I am betting it will!

Secondly, to never let obstacles stop me. They may slow me down temporarily, but anything can be overcome if I put my mind to it. In the past, I might have allowed that dead end to signal that my walk was over, considering it a sign. Today, I just altered my course and continued on.

These lessons apply to all facets of life, not just to fitness. Never let obstacles stop you! Alter your course and carry on!

One of my favourite quotes about fitness is, “No matter how slow you go, you’re still lapping everyone on the couch!” Start moving your body today. It’s not about weight loss (although that might be a positive side effect), it’s about feeling better – mentally and physically.

Even if you only walk around the block, breathe and move your body. Small steps taken consistently, will propel you to success!

 

Install this web app on your Android: Tap menu, more options, and then Add Shortcut To Homescreen.×

DUCK! I THREW MY SCALE OUT THE WINDOW!

I advise people all the time not to weigh themselves. I suggest they trust their bodies to tell them how they are doing based on how their clothes fit and how they feel. Those are the important measures, not a damn number on a scale.

I am seeing a naturopath and have made some lifestyle changes. The naturopath has a really fancy scale that measures body weight, fat and muscle. The first month I lost 17 pounds including 6 pounds of fat. That sounded good to me until she explained the other 11 pounds I lost was muscle. Whoa! Time to increase my workouts!

Today was the end of my second month. I feel amazing and my clothes are looser, but I was dying of curiosity, so I ignored my own advice and hopped on my home scale. I was bummed to see only 10 pounds gone.

When I got on the doctor’s scale, she informed me that I had lost 18 pounds of fat. What?! How could I have lost 18 pounds of fat when the scale was only 10 pounds lighter? That didn’t make sense, until she explained that I had gained 8 pounds of muscle!

Is gaining muscle a good thing? You better believe it! In my eBook, ‘The Weight Between Your Ears is Causing the Weight on Your Ass’, I talk about how my trainer taught me that muscles are fat-burning machines and if you build them up, your muscles will continuously burn fat… even while you are sleeping. If you haven’t already claimed your gift copy of my eBook, get it now at http://debrondeau.com/products/ebook/.

Are you still a slave to your scale? Do the numbers on the scale dictate how you feel about yourself or what kind of day you will have?

STOP! Throw your scale out the window NOW! There are so many factors that can affect that number. Do not let the scale rule your life! Trust your body; listen to what it is telling you because it will never lead you astray!

Learn to love yourself… just the weigh you are.

PBOOK008-500

Install this web app on your Android: Tap menu, more options, and then Add Shortcut To Homescreen.×

MY SH*T DOESN’T STINK! (and other poop you need to hear)

Yes, it’s true. This blog is all about poop!

Since I have begun following a new eating program designed by my new naturopath, my poo has definitely changed!  I have been able to get rid of the container of baby wipes from the back of my toilet and I no longer live in fear of being stinky in public washrooms.

When your diet is not clean, it affects all aspects of your body…. including its waste elimination. Is your poo too runny? Does it stink? If so, you can likely change this with some adjustments to your diet.

Want to know what your poop should look like and how long it should be? Do you know how often you should poop every day? LOL while you learn the answers to these and many other questions! Listen to my November 12, 2013 Phit & Phabulicious! radio show with guest Sofia Reis (the poo whisperer) at http://debrondeau.com/radio/.

Sofia is a local colon hydro-therapist with Fort Langley Colonics. She makes learning about poop fun! I have used her services for years and recommend her highly. Learn more about Sofia at http://www.fortlangleycolonics.com/.

Afraid to try colonics because you heard they are uncomfortable or stinky? Worried about being too “exposed” during the procedure? Listen to learn the facts about how colonics work and how safe they are.  

Colonics can remove toxins from your body and help you to become more regular. Colonics are also now being used to prepare patients for colonoscopies in a more natural way that avoids harsh chemicals.

Ladies, do you spend time taking care of your skin and choosing what clothes will look best to wear each day? What positive changes might result if you spent some time each day on what is happening inside your body?

It’s all about feeling good… from the inside out!

http://www.dreamstime.com/royalty-free-stock-photo-big-stink-image29444145

Install this web app on your Android: Tap menu, more options, and then Add Shortcut To Homescreen.×

These stretches are saving my knee…. DAMN FITBIT!

I was recently introduced to the Fitbit by someone near and dear to my heart. If you are not familiar with this gadget, the Fitbit Zip is a tiny little wireless device you attach under your clothing that tracks the number of steps you take in a day. You can also track your food intake, exercise, water and sleep on your computer or smart phone. It is a terrific health aid!

My friend thought the Fitbit would ignite my competitive spirit and get me up and moving! She was so right! But I may have overdone it in the beginning in my desire to compete with my friends on Fitbit and now I am having some issues with my bad knee.

No problem because I have a personal trainer. Maarten Van Nus knows some wonderful stretches that are really helping! Did you know that often, knee pain is caused by problems with the muscles supporting the knee and not the knee itself? That is the case with me because his amazing stretches make my knee feel better almost instantly.

Not everyone can take advantage of Maarten’s training in person so I was delighted to be able to announce on my Facebook Fan Page that Maarten now offers his stretching exercises in video format. For only $18 US funds (approximately $20 Canadian), you, like me, can have lifetime access to these videos.

A couple of women I had not previously met, discovered the videos on my fan page, purchased them and both are already experiencing improvements in motion! You can too! Sample the videos prior to purchasing them at this link now: http://bit.ly/1tuKvR7

Even if you don’t have a Fitbit driving you to walk more and more every day (Damn Fitbit), these stretches can do amazing things for your body.

Do yourself a favour and check them out now!  http://bit.ly/1tuKvR7

10391418_709509945771348_4626373701124013467_n

 

Install this web app on your Android: Tap menu, more options, and then Add Shortcut To Homescreen.×

WHY NOT GMOs… YOU GOTTA DIE FROM SOMETHING, RIGHT?

Thank you to the Institute for Responsible Technology for the bits and pieces of information I borrowed for this article.   Please read the entire report at http://www.responsibletechnology.org/10-Reasons-to-Avoid-GMOs:

The American Academy of Environmental Medicine (AAEM) urges doctors to prescribe non-GMO diets for all patients.  Numerous health problems increased after GMOs were introduced in 1996.  Food allergies skyrocketed and disorders such as autism, reproductive disorders, digestive problems and others are on the rise.  Although there is not sufficient research to confirm that GMOs are a contributing factor YET, doctors’ groups such as the AAEM advise not to wait before we start protecting ourselves and especially our children who are most at risk.

GMOs are plant or meat products that have had their DNA altered in a laboratory by genes from other plants, animals, viruses or bacteria.

Some of the biggest GMO crops in North America are corn, soy, rapeseed (canola or vegetable oil), cotton and sugar beets.  Go to your pantry and fridge right now and read the labels.  You are most likely eating one or more or all of these products in some form on a daily basis.

I want everyone to avoid GMOs and improve their health.  It makes me sad to hear so many excuses for continuing to eat foods containing GMOs.  Have you ever said “I don’t have time for shopping and cooking”, “I can’t afford organic”, “but it tastes SO good!”, or “you gotta die from something, right?”

If you or your family were ill, you would do everything you could to find a cure, wouldn’t you?  Doctors are reporting that 100% of their patients experienced improved health when they removed GMOs from their diet.  Why wait for illness to strike?  Be proactive and learn how to avoid GMOs today!

Have questions?   Contact me at http://debrondeau.com/contact or deb@debrondeau.com and if I don’t have the answer, I will find it for you.

Your health is your most precious possession!  Please do everything you can to protect it.  Don’t delay; start today by making even one small change!

GMO project certified

Install this web app on your Android: Tap menu, more options, and then Add Shortcut To Homescreen.×

MOMMY, WHAT’S WRONG WITH THAT LADY’S LEGS?!

Do you have a body part you wish you could change?  More than one?  The parts I dislike the most are my legs; the excess skin at the top from my 250 lb. weight loss and the swellings around my ankles.  This  swelling is even more exaggerated when I am not eating pure since most processed foods contain huge amounts of sodium.

The photo below on the left is a picture of my legs about 2 weeks ago when I was at the peak of my emotional eating.  The photo on the right was taken immediately following my Purium 10 day Transformation Cleanse.  Not only did I lose 31.2 lbs., I lost 3 inches from my calves and 2 inches from my ankles!  Can you see the drastic difference in only 10 days?!

Today marked the end of Week 1 of my Purium 20 day Continuation program.  My energy continues to soar and all cravings have completely disappeared.  Even better – my scale confirms an additional 4.6 lbs. shed this week, all while adding lots of healthy foods to my eating!  Stay tuned for next week’s update…

Which body part would you most like to transform?  Would you be interested in attending one of the weekly Purium Healthy Happy Hours where you can sample the Purium drinks, hear other success stories and get all your questions answered?  Message me at http://debrondeau.com/contact.  Then when you are ready, I have a $50 gift card you can use toward your first purchase.

Let’s raise a “green” glass to your improved health and your ultimate weight loss success!

 

photo 1 (1)         photo 2 (1)

Install this web app on your Android: Tap menu, more options, and then Add Shortcut To Homescreen.×