​In my book, “the shredded life”, I describe the simple equation that dictates whether we gain, lose or maintain our weights: calories in vs calories out. How much we eat vs how much we burn.
It is thus logical to attempt to get a grasp on what we consume: the calorie in part of the equation.
If you aren’t familiar with calories and macros, I recommended purchasing my book or finding some information through Google.
The reason to read labels is that they enable us to make informed decisions. By looking at a label we can choose the lower calorie version of cereals we like. We may decide to go with a low sugar and higher protein variety.
Reading labels also reveal artificial ingredients we may want to avoid like colourings, preservatives and other chemicals. The labels will also highlight allergens that we may need to avoid ( think lactose or nuts).
Reading labels allows us to use the principle of substitution. It allows us to make better and better nutritional choices at a slow but sustainable rate. Small changes can have a huge impact on the quality of food we eat, on our health and finally on our weight.

It is always useful to start a discussion with a common understanding so let us begin by defining our concept. A quick google search provides us with the following definition. Nutrition is the process of obtaining or providing the food necessary for health and growth". The science of nutrition concerns itself with what we eat and how that assists the body with regards to health and growth.
The type and quantity of foods we consume will steer us towards health or disease. Food can either strengthen our immune systems and work like nature's medicine or weaken our immunity to the point of acting like a poison.
I want you to forget the notion of a diet as a weight loss activity. A diet is scientifically defined as the individual's nutrition profile. Simply put, your diet is the sum of what you eat. This more scientific understanding of diet moves the concept from a temporary activity to a lifestyle. Temporary changes lead to temporary results. A lifestyle can be maintained indefinitely and so it's health effects are lasting. A good diet will help you to stay healthy (in a state of complete physical, mental and social well-being). A bad diet will move you further and further away from that state of wellness.
I will in following post try to explain what makes a good diet.

Fear is one of the most powerful emotions out there. It is intense and requires a primal response: Fight or Flight. We have a binary choice: Back away or confront the challenge heads on.
Back in the days fear was a lot more valuable. Indeed many of the challenges meant death in case of failure (you better run away from that bear). In today's society failure usually only mean a broken ego and a loss of resources. Failing is recoverable. We should therefore approach our relationship with fear in a different way. We know the costs of failure so we now have to balance them with the rewards of success. Is the fear of failure worth giving up on your dreams without even trying?
My advice is to use fear as a motivational tool, let it light a fire that will make you work in overdrive and give it your all. If despite your efforts you fail, you will have a certain calm. You will be at peace knowing you gave it all you could.

When we think in absolutes, we humans tend to become paralyzed. The challenges seem insurmountable and we struggle to find the energy and Will to get on with our goals. 
Becoming the best version of yourself is a worthy goal. It is also limitless in scope. It is daunting to contemplate all you will need to do to become that person. 
My advice is to work on one aspect at a time. A collection of small victories will reinforce your motivation towards the ultimate goal. 
For example:
    1. Watch TV less 
    2. Read one book a month
    3. Try something new every week
    4. Cook more meals
    5. Exercise more
    6. Meet interesting new people
You get my drift. By themselves these would be small victories but together the build the stairway to your destination: The best you! 

To many, this is an unexpected question as cardio (the sweaty type) has always been associated with weight loss. You may also recall the simple rule: to lose weight one must eat less and move more.
The reason cardio is controversial for weight loss is because of the phenomenon called over compensation. Some people over eat after they engage in cardio either because they overestimate the calories they burned through exercise, or they fall victim to an increase in hunger.
The solution is thus two-fold.

1. Do not try to eat back the calories you burned (avoid food rewards for exercising).
2. Start with less than 30 minutes of cardio a day. You should avoid fully depleting your energy stores to avoid the ravenous hunger.

In addition to heart health, cardio when used properly, will speed weight loss!

It is estimated that 90% of the population would have tried a diet. How is it then that our nation's collective waist seems to get larger and larger?
As non intuitive as it appears the answer is that people try to lose weight by dieting! There are two main issues with dieting:

1. You lose weight quickly and that weight lose includes the loss of lean muscle mass ( muscles ). Muscles are metabolic tissues and help burn calories. Losing muscles will decrease your ability to burn fat and thus make it harder to keep the weight off.
2. Diets are by nature transient. Once they are over, people normally return to their normal way of living and inevitably the pounds come back.

The common pattern of intermittent dieting actually makes it harder for people to maintain their weight and can even be responsible for an increase in the rate of weight gain!
Now for the good news: with lifestyle changes you can lose weight and maintain that weight loss.
We all know it intuitively: Eat less, move more!
Think about lifestyle changes. Implement small changes, one or two at a time and build on it. Take it slow, remember you put that weight over a long time. It will take some time to shed it off if you want to do it properly.
Here are some tips:

• Stop drinking your calories! Limit the amount of sodas, sugary drinks, lattes and even juices. Try to drink more water and tea!
• Read labels. You may be surprised that two brands that taste the same could have drastically different calories.
• Stir fry or roast instead of deep frying
• Use smaller plates
• Start moving more. Select an activity you enjoy! A short walk, a game of football, a swim in the lake. Aim for 30 minutes a day
• Add some resistance training. You need this to build/preserve your muscles. You can use your own weight for resistance, gym equipment or even the reformer!

I hope this steps get you started :) If you have any questions just leave a comment!

We will be soon enforcing our late arrival policy and preventing customers from joining a class 10 minutes after it has started. We are not just being mean! The following will give you an idea of what you lose when you come late to a class.

• As a teacher I love creating my classes on the go. I have a look at the students present and determine a class that will suit the average level best. If you come late you are not included in this calculation. The class might end up much harder or easier than it could have been.
  
• You miss the opportunity to let me know of injuries or concerns you have. If you do let me know, the information might severely compromise the flow I had initiated for the class. The class starts feeling segmented, the flow uncomfortable.
  
• It disrupt the teacher but also your fellow members. The teacher has to interrupt the class to attend to you. Ensuring you are fine and setting your reformer.
  
• Finally it is an injury risk. The first 10 minutes prime your body for the more challenging moves to come. Joining without being warmed up increases the risks of muscle tears and various aches and pain.

To sum up, life happens and sometimes being late is inevitable. Be aware of the cost to the quality of your session ( and others ). You may also be turned back...
Come early :)