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I can hardly believe I am in the home stretch of the Transformation Project!   My body composition results/ weight loss will be revealed on July 11 when Dr. Michael Lyon comes on the show. As I needed to get rid of fat and increase my lean muscle mass, I also needed to improve my fitness. For the last 2 months, I had a weekly workout with Tommy Europe, but most of my exercise happened at home with a DVD and at the gym solo…just like many of you in the midst of your own transformation.

5 months ago, I was put through the following set of exercises…Things he focused on where form and time.  This is something you can do anytime to track improvement in your own fitness: 7 exercises, 30 Reps each!

1. Skipping
2. Prisoner Squats
3. Crunches
4. Lunges
5. Lat Pull Down (using resistance Band, on a door works!)
6. Plie Squats
7. Push-Ups

6 months ago, my time was  6 min 58 sec…a decent time, but we always have room for improvement right?

With less weight, more muscle and more energy because I am eating properly by regulating my Blood Sugars, at week 25, my new time was 4 minutes – 54 secs!

Tune into CityLine for another Transformation Project Update on Wednesday and Breakfast Television on July 11 for the FINAL RESULTS!!!

Thanks everyone for joining me on this journey!

Dawn

Hard to believe we are 23 weeks into the Transformation Project. Funny thing is, in 3 weeks and a day, I will still be doing everything I have been for the last 5 months – this REALLY has become a lifestyle…so let’s talk about the fitness side of things because although much of my change has been because of nutrition and regulating those blood sugar levels – for me, fitness is a necessary component. So, how to stay motivated?

I have had the good fortune of working with Tommy Europe once a week for the last few months – you can work with him for even cheaper through his newest book – and I am telling you, this is EXACTLY like working with him, it’s how he talks and it’s how he motivates.

Just like working out with him!

I also like to mix it up and so once in a while I “Shake” and “Tuck” with The Bar Method in Yaletown – way harder than you could imagine and NO you do not have to be a dancer or flexible.  A neat way to mix it up. Former Bachelorette and Interior Designer Jillian Harris is also a proclaimed fan according to her Tweets!

Be prepared to SHAKE!

But the one workout that I have been really impressed with is the locally created Ugi Workout. You get a ball that resembles a squishy medicine ball that is weighted at 6, 8 or 12 lbs as well as a DVD, an exercise book with too many versions to mention and a meal plan for under $200. You only need a space as big as a yoga mat and you only need 3o minutes. It’s crazy, but I have been doing the DVD at home and not only have a sweat as much as a Tommy Europe Workout, but my waist is becoming whittled!  Singer Chantal Kreviazuk sung it’s praises during an interview on BT last year.

Good Bang for your Buck (and butt!)

So there you have it…options. No excuses…it’s working for me and I look forward to hearing what works for you. It’s a battle for all of us to fit it in, I know, but I am learning more and more it’s about changing attitudes- more  time is not necessarily better…being consistent is key as is working smarter.

Thanks for your support and know that I am rooting for you as well!

Tune into CityLine Wednesday for the next update!

Dawn

With my early starts on BT, I am definitely concerned about the amount of sleep (or lack of) that I get each night.  Well, the amount of sleep you should get should also be of concern to you if you are trying to shed the pounds!

Click HERE for a great article on how everything from the hours you get to how bright the lights are in your room could affect your ability to lose weight.

Be sure to tune in to Cityline Wednesday for my next Transformation Project Update.

Thanks for your support, we’re in the home stretch!

Dawn

Before embarking on this 26 Week Transformation Project , I would consider eating out a bit of a “time out” from healthy eating (somehow justified), giving myself a treat and not worrying so much about stying on plan.

Problem is, with my job and the events I attend, I could easily be off track more than I am on it. Does that mean I can never eat out? NO WAY! You can eat out and stay with the program – but some planning is involved. Check out the suggestions below courtesy of  Dr. Joyce Johnson.

SELECTING THE PLACE:

•       Plan ahead and Google it! Many restaurant chains and franchises now have nutritional information available either in a pamphlet or on their online website. Reviewing the nutrient breakdown of common fast foods can be an eye-opening experience.

•       Avoid places that encourage eating to get your money’s worth, such as “all-you-can-eat” buffet or menu, or “two for the price of one” food discounts.

 CHOOSING MENU ITEMS:

•       Choosing healthier foods involves a change in tastes, since healthier items usually have less salt, sugar and fat than your mouth may be used to.

•       If the portions are big, have part of the meal packed up for lunch or dinner the next day, share your meal, order from the kid’s menu or ask for half or smaller portions if available.

•       Empower yourself, be assertive, and order what you want, the way you want it.

 KNOWING HOW THE FOOD IS PREPARED:

•       Choose water or other low-calorie beverages such as mineral water, tea, low fat or skim milk. If you drink alcohol, limit it to one or two drinks for the day.

•       Choose foods that are roasted, grilled, steamed, broiled, baked or poached.

•       Choose lean meats such as ham, grilled or roasted skinless chicken or turkey, steamed or broiled fish, and steam or pork trimmed of fat.

•       Choose baked potato, rice, salad or soup instead of French fries, or creamy pasta.

•       Always have vegetables with your entrées. If vegetables aren’t included order a salad, vegetable soup, or a vegetable side dish.

•       Fibre-it-up if you can. Many restaurants now offer whole wheat or whole grain buns, tortilla wraps, pasta or pizza crust if requested.

One more thing (and I have really had to focus on this), if you do enjoy an evening and your eating goes completely off the rails – don’t starve yourself the next day. Dust yourself off and get back on track the very next day.

Until we eat again!

Dawn

Playoff Fever is alive and well in Vancouver, and so are the snacks! I mean, is there ANYONE out there who can watch the game and NOT munch on something??? At the very least, munching on chips stops you from nervous nail biting!

Problem is, for some, weight gain during playoffs is as inevitable as weight gain at Christmas! The beer, the chips, the dips…aarghhhh!

We had a great guest on the show this morning that offered some great alternatives to the high calorie, high fat snacks that we tend to go for while watching the game.

As I continue on this 26 Week Transformation Project, I am looking for ways to do everything I would love to do (and that everyone does) only in a smarter way, and I learned of some great options!

Click here to watch the full segment!

Go Canucks Go!

Dawn

OK…so I have been in New York for over a week. How many times have you returned from vacation only to find that you gained 5 pounds?

Well, I am so happy to report that I DID NOT GAIN ANY WEIGHT!!! I must say, that it’s a lot easier to monitor what’s happening with the digital scales that they often put in the hotel rooms now, and I did bring (and use) my workout gear. I have done this before, but this is the only time that I actually WENT to the gym on vacation. Granted, I didn’t work as hard as I would have at home, but I did something. Yes, I am patting myself on the back – lol.

One of my focuses when it came to dining was to not eat too much and not drink too much. Yes, I know this sounds like common sense, but you’ve been on vacation – you know what it’s like!

I started every morning with my PGX soft gels (I take 4-6) and some plain yogurt with a bit of honey and a glass of water. I would bring a protein bar in my purse “just in case” I started to get too hungry while we were out sight seeing. Lunchtime, I maintained my normal eating habits, often a salad with protein and perhaps some bread (you know, from the basket I should be pushing away) .

Vacation will almost always mean we go for an afternoon coctail, but I did limit my consumption, often having tea following so I could still enjoy the atmosphere while not consuming all those empty calories. The nuts they put out are a killer. I ate as few as possible and justified the healthy fats and protein. PGX before dinner, always a salad followed by a main course that was balanced.  I’m not huge into desserts – I usually opted for a pre -dinner Cosmo and a glass of wine with dinner.

My Steak Tartare from 21 Club - no, I didn't eat it all!

Not perfect, but I didn’t gain and on vacation, that has to be a victory. I really think this was proof that the changes I am making are long term – if they weren’t sustainable, I would not have had any fun at all on vacation!

Feel free to share your own successes and tips and don’t forget to tune into CityLine on Wednesday for my next update (check local listings)

Thanks for all your support!

As I write this blog post, I have just finished my workout with Tommy Europe and am now drinking my Slimstyles Shake in Double Chocolate . Yup…needed replenishing – Tommy knows how to kick my butt (which, I think is getting a bit smaller with my 26 Week Transformation Project )

Best (and new) tip I received last week from Tommy was to focus more on “time” than “reps”. Since I am experienced in working out (not to be confused with being in shape) challenging myself to 15 reps, may not be a challenge at all (especially if I actually could do more). Better that I do as many reps as I can in 30 seconds of one exercise! I will say, that I did do this on the days with no trainer, and I did work harder!

He looks like he is really going to put me to the test!

Tomorrow, I am going back to the Canadian Centre for Functional Medicine for my mid-way Dexa Scan so I can see my progress. This will show progress outside of weight-loss.

I’ll keep you posted and be sure to tune into CityLine this Wednesday when I chat about how sugary drinks can derail you and some great alternatives!

Dawn

I just marked the  1/2 point for my 26 Week Transformation Project  and things are going REALLY well!

I have really started to amp up my workout regime with Tommy Europe and continue to work on feeding my body regularly and controlling those blood sugar levels!

Caught up with Dr. John Gray who, in his travels (he has been around the world 18 times!) has taken what he has learned from other cultures and devised a workout that allows you to sit on the couch a majority of the time!

Check out his demo below!

Don’t forget to tune into BT on Mondays and CityLine on Wednesdays for my Transformation Project Updates!

If you have any tips to keep the momentum going with your workout – feel free to post them for all to see!

Dawn

Are you a pop drinker?

If you are, go to your cupboard right now and grab a glass of water…then put 9 teaspoons of white sugar into it. That’s basically what you are drinking.

What does it do for your body? Nutritionally, absolutely nothing. Does it hydrate – officially yes, but there are better ways to do it since the added sugar is a huge contributor in weight gain.

A few of my favourites:

water with lemon (I’ve also recently started tossing a couple of cucumber slices in there) and sparkling water (in a wine glass to make it more fancy!)

There are many other options that offer variety and low to no calories as well:

- You can buy flavoured water (although I personally find the flavour to artificial)

- drink juice (lots of vitamin c, but should be in limited quantities since there are natural sugars (sugar is sugar)

- Milk (contains proteins and carbs, a great way to stay satiated)

If you really like to add something sweet to your coffee or tea, a better choice to sugar would be honey. Yes , there are still calories, but honey also has many other great properties to it that contribute to your good health.

Just a few thing to think about. With this 26 Week Transformation Project, I have become very aware of what I eat and drink. I don’t deprive myself, but I try to think about food and beverages that will offer more bang for my calorie buck. I would rather eat 120 calories than drink it. If I am going to drink my calories, I would at last like to have something to offer my body other than sugar.

Click here for the calorie counts of some of your favourite beverages. Remember, this isn’t about deprivation. You can have anything you want, but it all counts and it all adds up.

Feel free to share some of your ways to stay hydrated!

Dawn

The statement below reflects what I (and I am sure  many of us who are trying to “stay on track” ) periodically think:

I don’t want to put my ”restrictions” upon my friends and what they enjoy so better not to go out with them if I can’t “go all out” too!  If I go out socially, my friends will feel “pressured” to “deprive” themselves. Best not to go! Go hard or go home (or in my case, stay home!)

Well, if you know me I am WAY to social to take myself out that easily- but it is funny that would I assume that my friends would rather not see me than be a part of my journey. “Whoa Whoa Whoa”…I can hear you protest.

What does “being a part of my journey” really mean? Does it mean when we go out with everyone that we’re not allowed to order the nachos or the beer? Does it mean everyone at the table has to order a salad? Does it mean we can’t do all the things we always did?

Not at all.

Here’s what I think it means:

Although I am embarking on this long term change, nothing about our relationship should. I will count on your support as my friend, colleague or partner in life but you don’t have to do what I do. My choices don’t have to be yours in life, or in food.

I won’t pressure you but I will REALLY try to make the healthier choice. That said,  should I choose the nachos or have an extra glass of wine or dare I say a dessert- you need not scold me with your eyes or by saying “should you have that?”  I can do guilt on my own and it doesn’t apply here.

I am “allowed” to have anything I want (yes, even a bite of the hot dog I made on the show the other day). This is a lifelong commitment to myself. Like everyone, I am trying to balance everything from my daily schedule, my family to work commitments, and my calories in to calories out. 

There is no question that it is way easier to make the “right” choices when everyone around you is as well and for all I know, you were thinking the same thing as me creating undue pressure on yourself. Makes you wonder how many of us in our social circle want to change, but are “saving” everyone else from “deprivation” or the “pressure to do what I’m doing”. Maybe we’re all just waiting for the permission to do it.

Tune into my 26 Week Transformation Project  on Wednesday’s (March 30) CityLine (check local listings) for other ideas on how to let the people in your life know that you are embarking on your own journey!

I’m in your corner…thanks for being in mine!

Dawn