Positive Transitions

Positive Transitions South Calgary’s Dedicated Weight Loss and Wellness Clinic
(14)

04/03/2024

✨Coach Joanna's WEEK 22 Weigh in ✨

This week I enjoyed a bit of freedom. I didn't go crazy, but enjoyed in moderation. I can't believe where I landed when it was all said and done. Normally if I cheated, I would be up 5+lbs. I would have thrown every meal out the window and I world have over indulged. However, this week I really stayed in control.

Rapid Phase Off allowed me to maintain my weight loss, while I enjoyed in moderation. That's the key word "MODERATION". In rapid phase of, you have a portioned amount of carbs and fat. Your glycogen tank still fills up, but everything doesn't store as fat. Glycogen is the liquid energy from carbohydrates that's stored in our muscles, and it's what we see drop off that first week on protocol.

When I got on the scale today, I saw the weight I had gained was mostly from lean mass, or glycogen. What that means is, when I get back on protocol my body will flush out the glycogen and I'll be right where I left off.

As I mentioned, I did one thing very differently over the past week.... I didn't take every opportunity that came up to indulge. Every meal doesn't have to be fire works for the taste buds. I still ate my protein and veg and saved my "treats" for the times I had planned to indulge.

This is an important point. I have clients who say "I cant wait to be done the program so I can go back to normal." If you go back to normal, you will regain your weight. The challenge is to create a new healthy normal where you enjoy in moderation and eat controlled most of the time. That means still getting in 4 cups of vegetables a day, still eating your protein and enjoying fats and carbs in moderation.

Whether it's a day, a week or long term maintenance, the same rules apply.

-Don't throw the baby out with the bath water
-All because you get a flat tire doesn't mean you slash the other 3
- All because you dropped your phone, doesn't mean you need to smash it to make sure it's good and broken

And all because you cheated or indulged doesn't mean you should go off the wagon and eat everything in sight.

Dont let today's decisions be tomorrow's disappointments.

Check out my results ⬇️⬇️⬇️

🥦 Feeling stuck in a veggie rut during Phase 1? We got you! 💡 Shake things up with these tips to add some zest to your g...
03/30/2024

🥦 Feeling stuck in a veggie rut during Phase 1? We got you! 💡 Shake things up with these tips to add some zest to your greens. 🌶️🍋 Share your veggie hacks below, and let's turn Phase 1 into a culinary adventure! 🥗💬

🍲 Calling all Ideal Protein enthusiasts! We've been dishing out some tasty recipes, but we want to hear about YOUR favor...
03/29/2024

🍲 Calling all Ideal Protein enthusiasts! We've been dishing out some tasty recipes, but we want to hear about YOUR favorites. 😋 What's been your go-to Ideal Protein recipe from our posts? Or have you discovered a winning combo that's not on our menu? Share your culinary creations below! 💬

Explore the magic of this week's recipe! 👩‍🍳 We want to here if you make this one! Tell us below ↓
03/28/2024

Explore the magic of this week's recipe! 👩‍🍳 We want to here if you make this one! Tell us below ↓

03/27/2024

✨Coach Joanna's WEEK 21 Weigh in ✨

This was a a great week.... up until the weekend. I don't know what is with the weekend, but it brings out the worst in my eating habits. I find I'm starving and have to distract myself throughout the day. Don't forget, if you are feeling hungry, you can have unlimited eggwhites, 2 cups of fat free broth, anything from the unlimited veg section and between you and me, a 4th packet. These are all better options than going off the deep end and cheating.

This next week I'm going to be focusing on our "Rapid Phase Off" plan. With this plan, you are able to press pause on your weight loss journey and not see weight gain. It's still controlled and portioned, so this is not a free for all... However it will give me the opportunity to enjoy in moderation.

Stay tuned for my daily food journal over the next week so you can see what this process looks like.

All in all, I'm feeling great. It's hard to believe in just 5 months I am down over 43lbs. This is the best gift I could give myself for my birthday. Woot woot!

Check out my results ⬇️⬇️⬇️

Need a reminder of why we lace up those sneakers? 🏃‍♀️👟 Regular exercise isn't just a workout; it's a game-changer! 💪✨ F...
03/27/2024

Need a reminder of why we lace up those sneakers? 🏃‍♀️👟 Regular exercise isn't just a workout; it's a game-changer! 💪✨ From boosted mood to increased energy, share your favorite benefits of staying active in the comments. Let's inspire each other to keep moving! 🚴‍♂️💬

🚀 Sharing some wisdom from successful minds! 💡 Which tip resonates with you the most? 🤔 Drop your thoughts below! 🌟 Don'...
03/24/2024

🚀 Sharing some wisdom from successful minds! 💡 Which tip resonates with you the most? 🤔 Drop your thoughts below! 🌟 Don't forget to share your own success tips in the comments! 🔥

Let's take a moment to reflect on the wins of the week! 🌟 Whether big or small, share your recent achievements in the co...
03/23/2024

Let's take a moment to reflect on the wins of the week! 🌟 Whether big or small, share your recent achievements in the comments below.⬇️ Let's celebrate each other's successes! 🎉

Let's spice up the day with some trivia! 🧠🤔 Drop your guesses in the comments and let's see who the real trivia champs a...
03/22/2024

Let's spice up the day with some trivia! 🧠🤔 Drop your guesses in the comments and let's see who the real trivia champs are! 🌟�.
❗️Spoiler Alert ❗️The Answer is: Animal Protein

Culinary Spotlight: This Week's Must-Try Recipe! 🌟🍲 Tell us below how you liked it! ⬇️
03/21/2024

Culinary Spotlight: This Week's Must-Try Recipe! 🌟🍲 Tell us below how you liked it! ⬇️

03/20/2024

✨Coach Joanna's WEEK 20 Weigh in ✨

This was a tough week. Between stress and cycle, I found myself hungry. But I made sure to weigh and measure my veg and protein and came out with a loss. So I'm happy.

One area I was lacking was water. Did you know the only way the body can excrete fat is by peeing it out? Well it's true! So that's my focus this week, 8 cups of water a day, MINIMIM!

Check out my results ⬇️⬇️⬇️

✨️ Coach Joanna here ✨️ Another week is in the bag! Check out what I've been eating this week while we wait for results ...
03/20/2024

✨️ Coach Joanna here ✨️

Another week is in the bag! Check out what I've been eating this week while we wait for results to come in 👀 😋

Staying motivated is the key to a successful weight loss journey! 🌟 Confidence and enjoyment go hand in hand. Follow the...
03/20/2024

Staying motivated is the key to a successful weight loss journey! 🌟 Confidence and enjoyment go hand in hand. Follow these steps, stay focused, and make every moment count on your path to success! 💪💚

Phase 1 success essentials checklist! 🌟 Before leaving the house or kicking off your day, make sure you've got these mus...
03/17/2024

Phase 1 success essentials checklist! 🌟 Before leaving the house or kicking off your day, make sure you've got these must-haves to stay on track. Preparation is the key to triumph! 💪✅

Breaking the stereotype: Physical activity isn't just about staying fit; it's a powerful boost for mental well-being too...
03/16/2024

Breaking the stereotype: Physical activity isn't just about staying fit; it's a powerful boost for mental well-being too! 🏋️‍♀️💆‍♂️ Discover the incredible mental health benefits that come with staying active. It's not just a workout; it's a wellness journey! 💙

As Sleep Awareness Week wraps up, let's reflect on why a good night's sleep is crucial, especially on a weight loss jour...
03/15/2024

As Sleep Awareness Week wraps up, let's reflect on why a good night's sleep is crucial, especially on a weight loss journey. Quality sleep supports your goals in more ways than one! 💤🌟 Discover the connection between rest and success.

New Week, New Recipe Alert! 🍳✨ Get ready to elevate your culinary game with this week's delicious creation. Comment belo...
03/14/2024

New Week, New Recipe Alert! 🍳✨ Get ready to elevate your culinary game with this week's delicious creation. Comment below if you make this one! 💬

✨️ Coach Joanna here ✨️ This is a vulnerable post.  I am so proud of how far I've come, but still embarrassed of where I...
03/13/2024

✨️ Coach Joanna here ✨️

This is a vulnerable post. I am so proud of how far I've come, but still embarrassed of where I am.

I want to be at my goal weight already... but it's a marathon, not a sprint.

Today I am reminded of how far I have come, and I am so proud of my progress!

I'm about half way to my goal. I'm feeling great. I don't have body aches and pains anymore. And I'm seeing myself looking back in the mirror.

It's amazing the difference 19 weeks can make when you put your mind to it!

03/13/2024

✨Coach Joanna's WEEK 19 Weigh in ✨

This week was straight forward and simple. It's amazing how easy things are when you're head is in the right place.

I crossed over 40lbs lost today and am hit with new motivation and determination. Signing that 40 board has me excited about what is coming next.

No matter how much weight you have to lose, you need to celebrate the wins. Whether it's 5 lbs, 10 lbs, or 40 lbs 🎉

Check out my results ⬇️⬇️⬇️

Navigating Phase 1 of Ideal Protein while dining out? 🍽️ Here's your essentials guide! For more tips and personalized ad...
03/13/2024

Navigating Phase 1 of Ideal Protein while dining out? 🍽️ Here's your essentials guide! For more tips and personalized advice, reach out to your coach – we're here to support you on your journey! 💪🥦

✨️ Coach Joanna here ✨️ Well,  well 19 is in the bag.  So excited to share my results. While you wait for my weekly chec...
03/13/2024

✨️ Coach Joanna here ✨️

Well, well 19 is in the bag. So excited to share my results.

While you wait for my weekly check in video, check out what I've been eating this last week!

🌙✨ It's Sleep Awareness Week! Time to highlight the importance of quality sleep in our lives. Let's prioritize our well-...
03/10/2024

🌙✨ It's Sleep Awareness Week! Time to highlight the importance of quality sleep in our lives. Let's prioritize our well-being and celebrate the benefits of a good night's rest. 💤💙

Embracing the great outdoors for a dose of relaxation and Vitamin D ☀️🌿 Gather your loved ones, discover a delightful fa...
03/09/2024

Embracing the great outdoors for a dose of relaxation and Vitamin D ☀️🌿 Gather your loved ones, discover a delightful family activity, and make those moments count! 💛

Let's give a shout-out to the victories that don't come with numbers! Whether it's feeling more energized, fitting into ...
03/08/2024

Let's give a shout-out to the victories that don't come with numbers! Whether it's feeling more energized, fitting into those jeans, or conquering a new workout, share your non-scale victories below. Every triumph is worth celebrating! 💪🎉

🍲✨ Explore this week's featured recipe!! Comment below if you made this one ⬇️
03/07/2024

🍲✨ Explore this week's featured recipe!! Comment below if you made this one ⬇️

03/07/2024

✨Coach Joanna's WEEK 18 Weigh in ✨

We wish every week could be a bananza, but that is an unrealistic expectation. Some weeks we see weight drop, and some weeks it might be the inches! And this week, it was the inches!!!

As I mention, my goal is to eat more veg. It's so easy to become complacent, but that is where weight slows down.

Habits like weighing and measuring your meat and veg and getting all your water in are so important to keep seeing results. And this comes full circle to why Journaling is so important. It all keeps us on track!

Check out my results ⬇️⬇️⬇️

Don't forget to hydrate! 💧 For every ounce of caffeine you sip, replenish with water. Let's make sure we add the number ...
03/06/2024

Don't forget to hydrate! 💧 For every ounce of caffeine you sip, replenish with water. Let's make sure we add the number of ounces we drank in caffeine to our daily water goal! Your body will thank you! 🌊✨

✨️ Coach Joanna here ✨️ Been forgetting to post my journals, but don't you worry... I have been Journaling lol 😉Feels li...
03/05/2024

✨️ Coach Joanna here ✨️

Been forgetting to post my journals, but don't you worry... I have been Journaling lol 😉

Feels like a really good week, have been trying to get all 4c of veg in every day while not always successful.

I'm excited to see what the scale holds tomorrow!!!

🍀 🍀🍀🥤🥤🥤🍀🍀🍀
03/05/2024

🍀 🍀🍀🥤🥤🥤🍀🍀🍀

Welcome March with a delicious and nutritious shamrock shake 🍀💚✨

Let's get SMART about our health goals! 🌟 Whether it's for the long haul or short sprints, ensure your goals are Specifi...
03/04/2024

Let's get SMART about our health goals! 🌟 Whether it's for the long haul or short sprints, ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-Bound. Don't forget the power of those smaller short-term goals—they pave the way for big wins! 💪✨ Tell us your current goals below ⬇️

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Servicing South Calgary since 2014