On the road to fitness when an injury throws you lemons make lemon-aid...

I’ve been getting fit with Dynamic Fitness for just over a year and even though I’m an ulimited member I had yet to try pilates. To tell you the truth; it totally intimidated me. I’ve lost a lot of weight over the years but have never really got to know (or like) my stomach.

After an accident and injury last fall I was devastated to learn that I could no longer attend spin class (my favorite).  My trainer and I decided that pilates would be a great way to nurse the right calf tear and whiplash back into shape.  That’s right you can ALWAYS work on core strength.  

In October I incorporated pilates into my Dynamic Fitness routine and joined Megan’s Wednesday 530 beginner class.  Because the class size is small participants get a lot of attention, which I totally needed.  Megan explains the body in a really simplistic yet comical way (probably because she’s also a school teacher, athlete and coach).  With her help I eventually caught on and enthusiastically joined her Saturday 8 am level 1 class. 

Pilates and Yoga are completely different practices with a similar end result; to make you more aware of your body. Over the past 4 months of practicing pilates I must say that I’m walking in a completely different way.  I can feel every stomach contraction and breath. This inner body awareness has also improved my hot yoga practice. Every move I make and breath I take is with my core. It just took a year to get me warmed up to the idea of learning to work WITH my stomach.

Over Christmas I decided to try out a local high intensity cardio class with a friend (tho I rarely  step outside of the gym).  We were a small post holiday bunch and the music was  loud and upbeat.  The class was choreographed but I caught on quickly. Yes I was rocking it even with a “slight” injury.  We were shuffling, punching (with 3 lb weights), lunging and dancing up a storm. 

After 40 minutes it was time to work on our abs. We were instructed to lie on a yoga mat and do a series of  12 crunches, 12 v- sits,  30  second planks and  6 push-ups  &  tricep push-ups, all three times.  My friend looked over at me from the floor with fear in her eyes while I sported a grin.

The first set I concentrated on proper form and technique. To my surprise this just happened naturally.  In the second round I added pilates rhythmic breathing. Who cares if I was hissing? Everyone else was panting.  I found that plank was a little boring; I usually like to hold it for 90 seconds with alternate heel raises.

Round three I decided to be a little nosey and took a look around the room.  Every time I crunched-up I noticed more bodies simply lying on mats. I saw people doing plank from elbows and push-ups from knees. Looks like I was the only one doing 3 sets of (proper) push-ups from my feet!

I get lots of push-up practice in pilates, infact  Megan is the tricep Queen. On Wednesday and Saturday she always includes a set of push-ups into our pilates practice.  I’ve properly done them from a foam roller,  bosu, my toes and knees.  And just for fun we often play with pilates rings just for that “extra squeeze”.

In December I had a 3 month assessment with my physiotherapist to address my injury.  She gave me the ok to return to spin class but  I’ve yet to be back. True biking season is just around the corner and I bet more core strength and pilates breath will help me to excel with that.

The best part about working out at Dynamic Fitness is the variety of classes I get to attend.  They really have it all and are able to work professionally with any injuries that you may have.  A huge thanks to each and every trainer who has made my recovery such a success.  And if you're an Eli Gold member be sure to attend my Eating To Win sports nutrition seminar this Saturday at 10am. 

It really doesn’t matter how many protein shakes you drink, carbohydrates you eliminate or   physical exercise you undertake. The truth is (drum roll please)….being honest with yourself is what takes off the weight. AND THAT’S A FACT!

Weight gain is a simple delicious process which involves eating too much and moving too little. Come on I know you can remember back to Christmas. Nutritionists agree that January is the healthiest month of the year as our offices flood with post holidays weight loss seekers. And trust me they all wanted their weight off yesterday. The only real secret to weight loss is getting honest with your “fine” self. And by “fine”, I mean literally.

Yes you must dig DEEP and determine why or how you gained weight in the first place. Stop using hormones, thyroid function or genetics against you. When you get honest with the ice-cream hiding deep in your freezer and gain the willpower to throw it in the trash you will achieve weight loss. It’s just a matter of time.

  For example on week # 2 of the SeeResults weight loss program I ask clients to explain a situation where they avoided tempting food. Mrs J (a client who joined January 6th 2012) confessed to me that she threw a half eaten chocolate bar in the garbage can. With a tear in her eye she confessed her chocolate addiction. “Why does it control me? I can control it. So I stopped myself mid-bite and threw it in the trash.” Bravo to Mrs. J who lost 3 pounds this week. She’s already found the secret to weight loss; now it’s time to simply apply the principle.

  Please remember that silly diet fads will always come and go but I’m sharing with you the biggest weight loss secret of all. As a former fat girl turned nutritionist that’s lost 100 pounds I’ve learned how to shut-up my inner food demons. I choose health over gluttony. I’ve been educated, influenced and guided to make better lifestyle choices. Health is a process and if food is your medication please seek the help of a Nutritionist or consider working with me online. Over the past 6 years I’ve helped Prince Edward Island clients lose over 85 000 pounds with 1 simple trick. I teach them about dietary HONESTY and make them accountable for it. Please practice, preach and always repeat. Learn how to be honest with yourself and your body.

Loseing weight is really about finding health, please always remember that...

I’ll never forget the first day I spoke with Mrs X on the phone. She frantically told me that her doctor suggested she give me a call. Her health was suffering as a result of the extra weight her body was carrying. She had tried many diets in her youth but struggled after menopause to keep her weight down. So it crept on, then some more and more.

Now Mrs X is no newbie to the weight loss train, let’s just say she’s been around the block a few times. She’s done protein shakes, diet pills and been a member of every gym and diet center in town. And at her last doctors visit she even brought up the topic of gastric band surgery. Always chasing the weight loss dream Mrs X was that is until she met me.

I could tell she was a little hesitant when we met but her health depended on it. Her doctor pushed her towards it. Her body would give up without it. Yes her health was in our hands. 

After discussing Mrs. X lengthy health history in great detail I customized an approach suited especially for her. It included 3 stages of meal plans, instructional articles, yummy recipes and 1 half hour motivational session per week. Come hell or high water we were gonna take off this weight!

I’ll be the first to admit I can be a little on the “perky” side. When you motivate others for a living there’s no off switch. Always on energizer bunny mode I aim to educate and inspire each and every one of my clients on the road to better health. Check out my health building story here.

Although our personalities clashed slightly in the beginning it didn’t deviate the results of Mrs X. Infact each week as she came in for her weigh in session I noticed she became a little  perkier and was always anxious to get on the scale and show me her food log. In the beginning I gave her stickers for a job well done, yep that’s how she lightened up to me (no pun intended)!

Aside from losing weight Mrs X has also noticed a remarkable improvement in her health and wellness. After just 4 weeks of eating Rachelle style she noticed no heartburn. You see Mrs X was on heartburn medication for 10 years and just learned how to live with the discomfort. No one ever mentioned dietary consulting to assist in her treatment.

After 6 weeks of consulting with me Mrs X went back to see her doctor and had lost 12 pounds since. Her blood pressure readings were normal and she had a perky smile on her face. Yes her health was in her hands! The doctor was impressed and asked her to keep up the great work. And as an added bonus he’s weaning her off the heartburn medication, which is music to a Nutritionists ears.

When you find health there’s no going back for Mrs X or any of my thousands of clients. Let me help you take health into YOUR own hands. Radiant health is awaiting you. Come visit me in the Charlottetown office location above Beanz café, for a FREE 20 minute 1st information session. Simply call 892-SLIM (7546) or EMAIL  to inquire about our January Weight Loss Package SALE.

I'm proud of all my clients, but this month it's Mrs X 

Season’s Greetings blog readers! I hope that you are enjoying the festive season with friends and family. Guess what? Christmas doesn’t have to be about gaining weight this year. Let my new book, Rachelle Wood’s Holiday Survival Guide help keep you on track for years to come!Check out the preview.

This holiday survival guide is a collection of stay on track tips and festive recipes. As a Registered Holistic Nutritionist for 9 years, Rachelle has counseled many people over the years wishing to maintain a healthy figure. Tips for baking, entertaining and saying no to temptation, this colorful guide will teach you some of my very best tips. It even includes the popular black bean brownie recipe that clients rave about. Check out the Table of Contents.

Hooray, it’s finally Day 18 of my vegan diet in conjunction with the Lean & Clean Cleanse.  Over the past 2  ½ weeks I’ve bonded with beans, grains and a whole lotta kale.  I’ve strictly avoided all animal products and by products, corn, soy and wheat.  Being a healthy vegan takes a lot of planning.  It’s all about proper food combinations. Some of my favorite meals and snacks included: 

- Quinoa, black bean, cuke, tomato, avocado, cilantro salad  

- Roasted kale chips, and kale was on sale for $1.29 a bunch last week

- Brown rice, lentil and veggie curry made with almond milk base 

- Toasted quinoa avocado and red pepper  vegetarian sushi

- Hummus, guacamole and raw veggies or rice crackers 

- Granny smith apples and almonds 

- Rice cakes with avocado and cinnamon  

- Biotics Research Nutri- Clear detox protein drink

Did you know it was a client that inspired me to go vegan? She recently came to the office requesting my help and followed a strict vegetarian diet.  In order to educate her more effectively I decided to join her in a veganism journey for 18 days.  Yes I care.

Just a little back ground info, I grew up on a family operated fish farm.   Seafood was always a staple in my diet, Infact it’s my animal protein of choice.  I rarely eat chicken and never choose red meat or pork.  Also I aim to eat vegetarian for lunch every day and enjoy throwing beans on a salad or heating up leftover soup.  It really wasn’t much of a challenge to avoid animal products. However finding vegetarian alternatives without dairy, wheat, corn or soy was impossible.  I stuck with a lot of quinoa, brown rice, beans, legumes and almond milk.

I can’t even begin to describe how amazing my body feels on the inside and out.  Hot yoga is the perfect cleansing workout. What a great way to start your day the healthy way.  Here are some of my end of cleanse observations:

-  Loss of 5 pounds, 2 “ off waist, 1“ off hip & ribs 

-  Better quality sleep and waking more rested 

-  Increased intuition of body and mind

-  Improved concentration and clearer skin 

- A new appreciation for plant based proteins and cooking style

- My cats Jasper and Alaska were more affectionate 

The Lean and Clean cleansers who joined me feel the same. We’ve all noticed an increase in energy, weight loss, clearer skin and improved digestion.  Our strict diets and dedication to hot yoga with Dynamic Fitness inspired a multitude of results. Let’s just say we’re feeling a size lighter for the holidays!

Would you like to cleanse with me in the New Year? I’ll be offering another 2 week Lean & Clean cleanse with Dynamic Fitness beginning Saturday January 14th 2012. Challenge yourself to lose that holiday bloat. Cleansers will follow a meal plan that eliminates major food allergens, animal protein or vegetarian plans available. We’ll also enjoy 3 hot yoga classes at Dynamic Fitness, Mon- Wed- Fri at 630 am.  This accelerates detoxification and is mandatory for all cleansers! Group motivation sessions are Tuesdays 615pm  at Rachelle’s office above Beanz cafe. Join our 2 week Lean & Clean cleanse for only $99, call Rachelle 892-SLIM or EM info@rachellewood.ca  to register.