HOW I LOST 100LBS WITHOUT COUNTING CALORIES

Why I almost never count calories anymore. (And what I do instead, to maintain my 100+lbs weight loss). When I first started my weight loss journey, I used to love counting calories. It gave me a sense of control. I’m a former analytical researcher, so I loved data, numbers and spreadsheets. But, over time, it started to become an obsession. It started to impede my enjoyment of real life. Food became about numbers, instead of meals with friends and family. What happened?  And what did I do differently? When I couldn’t count calories, I would become anxious. If I couldn’t…

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WEEKENDITIS: HOW NOT TO OVEREAT ON WEEKENDS

Are you 5 days “perfect” followed by 2 days of anything goes? When 5pm Friday rolls around, is it “party time with the pantry”, time to unwind with a few (dozen) beers or glasses of wine? “Oh, c’mon man, it’s the weekend, it’s meant to be enjoyed!” Friday is like the gateway drug to the weekend! And, perhaps you might even have a social circle that supports and encourages this type of behavior.  Whether it’s “wine o’ clock” with the girls, or beers with the boys, it’s pretty understandable why this happens. Modern life is stressful and often frustrating.  We…

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THE BEST FAT LOSS ADVICE YOU WILL EVER HEAR

I used to weigh 328lbs. I was miserable, in pain, cranky, exhausted and frankly, hated my life. In an attempt to alleviate said pain, I desperately tried numerous methods and fixes. I know what it feels like to wake up, and obsess over your weight every day, and wish it could be GONE. In order to lose 110lbs, I had to change my MINDSET and APPROACH. I had to do something DIFFERENT than anything found in the wreckage of my many failed attempts to diet the fat away. So how did I lose 110lbs? One Day at a Time.  One…

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GOOD VS GOOD: THE REAL WEIGHT LOSS STORY

We often think of weight loss as “Good vs Evil” As in, Celery is “good” and donuts are “evil” or some variation of this. It’s not. More often than not, it’s “Good vs Good.” “Huh?” I hear you say Weight loss isn’t about trading bad for good. This is where many people get hung up. Let me explain: Eating chocolate when you’re sad or lonely isn’t “bad”. Having a few drinks with your friends to unwind after a long week isn’t “bad” When you’re sad, bored, stressed or lonely, it’s perceived as a problem. Eating chocolate temporarily solves a problem.…

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WHY SHAKEOLOGY SUCKS

Some people get offended when I say things like: “I think shakeology sucks and is a waste of money” You’d think I actually did something awful like kicked a puppy across a parking lot, or beat up a kid and stole his lunch money. I’m a middle-aged white dude who likes dad jokes and lives in Red Deer, Alberta, I’m not exactly what you’d call “edgy”. If my (actually pretty educated) opinion on an overpriced glorified protein drink filled with fairy dust quantities of virtue-signalling ingredients offends you, you might want to step back and ask: “Hmmm, have I been…

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YOU’RE NOT ADDICTED TO SUGAR

“I think I’m addicted to sugar” I’m going to annoy you right now and call BS … You are not addicted to sugar. Seriously.  Do you get high off of eating bananas … apples … honey … pineapple?  Are you breaking into cars for change for donuts? “Hey, but Coach Jon … some guy told me that sugar lights up the brain like cocaine!” ​​ Yeah, so does music … and hugs … but trying to compare a hit of sugar, to a hit of cocaine … It’s like trying to compare getting squirted with a water gun …  and…

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ELYSE LOST 75LBS, GAINED HER LIFE BACK

I started working with Coach Jon because I wanted to learn about nutrition.  I felt overwhelmed by the amount of information out there, I tried so many things, and couldn’t seem to stick to anything.  I ended up feeling like I didn’t know what to do. Working with Coach Jon has taught me that patience is important on this journey, it has ups and downs. The best chance for success is to implement simple, healthy habits that aren’t so restrictive that they make me want to quit.  He has supported me through some really tough times and kept me going when I…

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HOW I LOST 110LBS (AND YOU CAN TOO)

I want to tell you my own personal story here. Look at “Old Jon” on the right, and “New Jon” on the left. ​What’s the difference between “Old Jon” and “New Jon”? (Besides the obvious physical change) Well, what did “Old Jon” do, to get so heavy in the first place? Well, when he got injured … he ate a dutch chocolate bundt cake (the whole thing … sitting alone in his basement suite while binge-watching Netflix) Got a new job … ate an entire large pizza from Little Caesars (in the parking lot, so no one would see it)…

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ARE YOU SAYING I CAN’T EAT COOKIES?

“I caved in last night, and I ate a batch of cookies I baked.  I know it’s not good, it’s just that, when my husband started eating them, I couldn’t resist.” ​In a situation like this, a really important question to ask yourself here, is, if you weren’t eating the cookies out of a physiological need (hunger), what need were the cookies meeting? A cookie is not a very satiating (physiologically satisfying) food.  But it is being eaten to meet a need. Now, there’s all kinds of potential emotions in play here. Jealousy/Envy (why does he/she get to and I don’t?); FOMO…

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WHY DIETS WILL NEVER WORK

How do you achieve permanent transformation? Consistency. (Thanks Captain Obvious) But, really, how do you stay consistent? You do something that you can stick with, not just in the good times, but when things are really tough. Make it as simple and as easy as possible. I’ve never seen extreme and rapid methods produce lasting results. In order for transformation to be permanent, it requires a permanent change of lifestyle. This is why so few people actually lose weight and keep it off. ​Why is it so incredibly difficult?  And what can we do about it? It’s because it requires a…

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