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Motivation to lose weight…….

Motivation-to-lose-weight blog As Carnival 2013 is fast approaching, most masquerades are shuffling through bodies to get to exercise machines or going into exercise classes like zumba, trying to burn calories, in order to fit into costumes, measured before the Christmas.

One of the secrets which helps with Weight Management is NOT to “balance” healthy foods eaten during the day with junk foods like pizza, snacks or ice cream at night when you get home.

One solution to controlling one’s appetite after dark is to eat more often during the day. Many people don’t plan their meals – they may dash out the house in the morning with little more than a cup of coffee – for which I am guilt, and then try to power through the day without taking time to eat properly. It’s no wonder that by the time I get home at night, I’m literally starving and I will eat until I satisfy my hunger and in some cases, overeat.

I have since learnt that one of the best defenses against night-time nibbling is eating correctly. Breakfast and lunch meals should provide plenty of protein to keep my mind sharp and hunger satisfied. Some healthy carbs like fruits, veggies and whole grains are great for maintaining blood sugar. A protein shake is a great way to start the day or end the night – or an egg white omelet with fruit; plain nonfat yogurt with fruit; or a quick bowl of oatmeal with some protein powder stirred in.

By putting more nutritional emphasis on your daytime meals and snacks, it’s likely you won’t be nearly as hungry at night, so your dinner meal can be lighter and smaller – but we all know this – how many of us practice it?

motivation to lose weightNeed motivation to lose weight? Contact me – Weight Management & Healthy Lifestyle Coaching  –  email:; 1868-290-8171. When you’re on the move and in need of a motivational chat, weight loss tips or just some good ol’ fashioned support, call us because we are here to support you.

Article published in the Sunday Guardian – January 13, 2013


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Is this you? Isolated, angry, scared?

Susan Powter was dealing or not dealing with the breakup of her marriage. A mature, single mother of two sons, one year apart. What did she do? Did she pick herself up by her bootstraps and get on with her life oooorrrrr—-

Start eating enormous amounts of high-fat foods and stopped moving – the exercise she had begun to please her Prince ended. She felt isolated, angry, lonely, scared, angry (did we already mention angry?), eating, not moving, and planning the demise of her Prince and Princess. That’s how she spent her days: thinking of ways to ruin his and her life. Well, could you blame her?

One day she woke up, out of a fat coma, and she was a mess. She was fat. She couldn’t move without feeling exhausted. She had every ache and pain in the book. Her self-esteem was in the toilet. She hated the way she looked and felt. 18 1/2 stone, she felt as if her life was over. How did she get into this mess? How was she to get out of it? Where does she go for help? Where was she supposed to put all the anger and pain that she was feeling? Lots of questions, not many answers, swirled around in her head, driving her nuts. Everything changed. The panic attacks began. Shopping for groceries with the children was too much some days.

Her life was falling to pieces in front of her eyes. She felt as if she was losing all control and didn’t know how to regain it. She suffered feelings of anxiety, fear and depression.

What would be your advice to Susan if you knew her at this period of her life?

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Posted by on July 22, 2011 in Home


How to be a FAT Detective! by Susan Powter

Susan Powter came on the fitness scene in the 90’s. After the breakup of her marriage, Susan fell into a self-described ‘fat coma’ to numb the pain of her divorce and of being a single mother. She woke up weighing 260 pounds –  unfit, fat and severely depressed. And like millions of others, she found that the diet and fitness industries worked against women, setting them up for failure, ruining their health, taking their money and giving them only temporary and short-term answers.

In her book, Stop the Insanity!, Susan shares her practical and proven programme designed for women of all ages, weights, and fitness levels, providing an inspirational and prescriptive guide for health and fitness.

Susan was an inspiration to me when her book came out. She was sassy and encouraging with her advice.

One of the first important steps to losing weight is to become a fat detective. So test the formula below and see what results you get.

Not all calories are created equal!

One gram of protein = 4 calories
One gram of carbs = 4 calories
One gram of fat = 9 calories

Fat = more than twice the calories of the other two fuels your body uses.

Fat makes you fat, by Susan Powter!

The Fat Formula

Number of fat grams x 9 = X
X divided by total calories
That will tell you what you need to know
What percentage of this total serving is fat?
Is it 10%? 50%? or 90%?

Do it! You’ll be amazed…

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Posted by on July 20, 2011 in Home


Do You Need a Health Coach? Pointers from the Pros

Star Jones Before and After

Have you ever lost weight, only to find the pounds creeping back a few months later? Or have you made a commitment to eat healthier foods but found it difficult to understand food labels and to measure foods? Have you made any effort to cook healthy meals? If you’re having trouble meeting a health goal, or if you’ve tried in the past and failed, you  need a health coach.

Unlike, say, a workout buddy, “a health coach is trained to help you break your goal into manageable steps, track your progress, and identify and overcome personal roadblocks,” says Karen Lawson, MD, program director for the health coaching track at the University of Minnesota. Lawson notes that the number of health coaches has exploded in recent years, and until national credentialing standards are implemented, you’ll need to choose one with care.

Ask about the Health Coach’s training (you’ll want at least 80 hours of education), whether he/she has prior experience in a health-related field like nutrition or nursing, how much he/she charges per session, and how many clients he/she has seen in the past (Lawson advises a minimum of 30). Once you hire a coach, what kind of advice can you expect to get? Five pros share their best tips.

Today Clean, Tomorrow Lean
“If the thought of taking a big step (like losing 20 pounds) feels overwhelming, try making a small change in an unrelated area. Spending a few minutes each day cleaning out your junk drawer or organizing crushing paperwork, for example, can help you feel successful-and provide you with the motivating energy to subsequently tackle the more difficult task.” -Claire M. Stuckey, Plymouth, Minnesota

Lying in Wait
“On days you don’t feel like exercising, tell yourself you’re going to simply lie on the floor. Some days you might lie there and do nothing. But often, once you’re down, it’s easy to motivate yourself to do a few crunches, push-ups, or stretches.” -Juliana Brafa, New York City

Menu Mastery
“In restaurants, use the ‘plan, scan, or can’ technique. Beforehand, decide on a food plan-for example, that you’ll start with a fiber-rich salad or vegetable-based soup. When the waiter hands you the menu, give it a cursory scan to hone in on your choices, and ignore everything else. (Once you lock in on the fettuccine Alfredo, it can be tough to resist.) If you want to order a favorite, less nutritious dish, make your selection healthier by asking, ‘Can I have steamed veggies instead of fries?’ or ‘Can you grill the fish tacos rather than fry them?'”
-Lisa Cummings, Westport,

Connecticut Set Down the Cookie Crutch
“When you’re feeling frazzled, it can be tough to think of a quick pressure-releaser that doesn’t involve chocolate. Instead of stuffing your desk with snacks, create a ‘nourishment menu,’ a written list of simple actions (like sending your partner an ‘I love you’ text, or treating yourself to a hand massage) that make you feel good and ease stress. When you need a time-out, just look at the menu and choose an item.” -Terra C. Pfund, Red Bank, New Jersey

The Remedy for Salad Fatigue
“For a healthy lunch, try this easy, low-cost alternative to salads: Before leaving home, load a one-quart container half full of frozen vegetables and fill the rest with a matching protein and low-fat sauce (think Southwest vegetables with black beans and salsa, or Asian vegetables with canned salmon and sesame ginger vinaigrette). No need to refrigerate: By noon the veggies will be defrosted and everything will have marinated to perfection.”
-Jennifer A. Ford, Huntington Beach, California

I personally, would advise that you look at a weight loss program which incorporates exercise as opposed to going on a diet. The word “diet” is so cliche but when you look at the person saying that they are on a “diet”, it is difficult to see any weight loss.

If you or someone you know would like to lose weight and is tired of  focusing on just trying to fit into a skinny jeans and would like to tie weight loss to the big picture–your dream life, then give me a call.

Janice Learmond-Criqui – Certified Professional Coach
Tel:        +1868-740-4120

My aim is to train clients to reach goals instead of dreaming about them.

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Posted by on June 22, 2011 in Home



Hi, my name is Joel and I am a Spin-a-holic

IT’S TRUE!!! he can’t stop spinning and it’s all SpinnersWorld’s fault, as well as TV6, who got him involved in doing a reality series called REV Re-shape last year, where he underwent a rigorous 8 weeks of diet and exercise and lost just about 24 pounds.

The series REV Re-shape was produced by Shameila Thomas, one of Trinidad and Tobago’s young, talented producers. Joel suspects that Shameila  enjoyed producing the series  just to see him undergo pure torture.

Nevertheless, since REV Re-shape, he can now admit that he is  addicted to spinning and a healthy way of eating. He has made a lifestyle change based on his eyes being opened and the stunning results he experienced with his mind and body. The SpinnersWorld family took him under their wing and made him feel welcome.

Joel is now based in Jamaica and has been able to continue spinning. He says that Jamaican spinning is different, it’s just as intense, but the tempo is different.

Recommends taking part in any spin competition and can guarantee anyone that it will be fun and ” there is absolutely nothing like riding to the sweet sound of pulsating Soca.”

Having always been athletic and competitive, Joel sees spinning as  one of the best forms of cardio-vascular workouts you will ever do.

He confesses that since he started his career in the media, he has put on a lot of weight, mainly due to crazy working hours and bad eating habits.

Very appreciative of The REV Re-shape series that has changed him for good. Romano foundation, comes in for great praise because they taught him how to eat and what to eat which was really an ‘aha’ moment in his life.

An advocate of eating well and disciplined regular exercise.  Because if he can do it … so can you.

A lover of food, he confesses to being lazy but on the other hand would like to become ultra-fit.

Joel and his wife have created a website called, based on their love for food…. Check it out! Spinning is a lifestyle.

Joel is hooked for life…. and thanks Dickie, Warren, Rachel, Clint, Justin, Ria, Michelle, Craig, Kameel, Christian, Liz and the whole crew….

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Posted by on June 3, 2011 in Home



Kirstie Alley – A woman determined to lose the weight!

Why do people judge other people when it comes to their weight? Oscar Wilde says – “Be yourself, everyone else is already taken”. In my opinion, Kirstie Alley is just being herself. She has recognized that she has a problem and has continued to work on losing her weight throughout the years. She has embraced herself  fully and is trying to transform her body once again. Kudos to her!! She has not given up!

Anyone trying to lose weight will try different weight loss programmes until they hit on a programme that works for them. I am still trying different programmes – weights; walking Lady Chancellor road; the treadmill; spin class; zumba classes; etc. but I don’t intend to stop until I achieve my goal. I have just ordered the “Insanity” cds by Shaun T. Now that is a good-looking man! When I told a friend about all the different ways I was trying to lose weight, he said to me that it was a good thing, because then I will not get bored.  That is one way of sticking to one’s goal.

Kirstie’s latest weight loss programme is dancing with an aim to winning the “Dancing with the Stars” title. In an interview with the Kansas City Star, she says: “As long as I kept changing and changing and changing, I really didn’t care. It was like, keep whittling, whittling, whittling. And the other thing that’s really more significant to me — I mean, I love the whittling, I like being skinny — I’m really strong and really agile, and it gave me a new life.” Good for her!!

In the zumba class that I currently attend, there are women there – all shapes and sizes but the important thing is that people are burning calories.
Kirstie Alley may be 60 and the oldest competitor on Dancing with the Stars, but she does not care about that.  A person is as old as they think they are. While viewers may have been focused on her age, she was working hard on the dance floor and keeping her eye on the prize!
Tip from me to my readers:  Don’t allow yourself to get comfortable or give up if one weight loss programme is not working. Try another one and another and another. Don’t give up on yourself! You are worth the effort and it should not matter how old you are. As Our Lady of Weight Loss says: “There is no such thing as will power; only want power.”
I want to be slim!!
See her interview on Oprah – very entertaining:
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Posted by on May 29, 2011 in Home



Zumba Fittness hits TnT.  The sound of Latin American music was heard as I made my way to the dance hall at The Trinidad Country Club. I was late to circumstances beyond my control but after filling out a form, I joined the class. Well, there was Allan Balfour on the stage giving instructions. I was never good at taking instructions for dance class – talk about 2 left feet. I dance free form which means that I dance to the music.

I loved the fact that I could be in gym clothes and shoes and did not require any special outfits.  Dancing on the floor was very good.

Although there was a constant breeze, I was working up a good sweat. There were men and women in the class; young and old. There was a little girl who was part of the class and she was enjoying the dancing. So this is a great exercise for kids as well as the adults. My son will be joining me after he completes a program on etiquette.

A good time was had by all. Great workout! Will be there next week Saturday. Have to remember to walk with my water next time.

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Posted by on May 21, 2011 in Home


ZUMBA FITNESS IN TnT – starts May 4, 2011

The International Phenomenon of Zumba is in TnT.

Licensed Instructor, National Aerobic Champion and Dancer/Choreographer – Allan Balfour is having classes at The Trinidad Country Club, Long Circular Road, Maraval

Classes begin from May 4, 2011
Dates: Wednesdays at 6:00pm & Saturdays at 10:15am
Cost: $45.00/class (Packages are available)

Call 744-2380 or email:

First 40 registered participants get one FREE class for the month of May.


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Posted by on May 19, 2011 in Home


How to Weigh and Measure Your Body

To manage your weight efficiently, you need to keep track of everything relevant to your energy intake/expenditure balance. This includes what, when and how much you eat and how much you exercise. You also need to track the results by weighing yourself and taking certain measurements.

Measuring Your Weight


  • Ideally in the morning, before you eat. If you cannot manage that then try to weigh yourself at the same time each day.
  • It is normal for most women to slightly gain weight before their period. Delay weighing yourself until after the period.
  • Weighing yourself right after exercise is useless because your weight can fluctuate wildly due to changes in water content. You may weigh heavier or lighter than normal.
  • If you weigh yourself at night you are also weighing any food you have eaten and any liquids you have drunk during the day.

How often?

  • Ideally once a week, at the same time of the day. However, if you are tracking your weight loss using a software tool, you should weigh yourself as often as the software requires because the software needs this information to generate recommendations.
  • Weight fluctuates during the month; this is particularly true for women. Be patient. Remember that real weight loss – that is, loss of fat rather than water – occurs slowly, if you follow our recommendations for healthy weight loss. Your average weekly loss rate (1.0-1.5 lb/0.5-0.75 kg) will be detectable only if you weigh every two weeks. Don’t get discouraged by short-term fluctuations.


  • Use the same scales each time you weigh yourself.
  • Make sure you are wearing the same clothes each time you weigh yourself. The clothing must be as light as possible or, better still, wear no clothes at all.
  • Choose accurate and reliable scales. Make sure that they measure half units (½ kg or ½ lb) accurately.
  • Do not put the scales on an uneven or soft surface such as a carpet.

What If the Scale Indicates a Weight Gain?

  • You may be weighing extra water. You could have consumed more salt than usual. Your body will naturally retain some water due to the extra sodium intake.
  • If you have been working out, you may have gained muscle. Bear in mind that muscle is more dense than fat. Extra muscle is a good thing because it will help burn off the fat in the longer term. If you have been working out then proceed to taking your measurements.
  • Constipation can cause weight gain. Add fiber to your diet and re-weigh yourself in a few days.
  • Make sure that the scales are working properly. Perhaps you need to replace the batteries.
  • If you have been too enthusiastic about pastry and soda, then perhaps the weight gain is real. Keep to your diet and be patient.

Taking Measurements

Taking your body measurements is an excellent way to keep track of your changing shape as you get fitter. Body weight by itself is not a good indicator of improved fitness. This is because when you burn fat and increase your muscle mass, you may weigh a bit more even though your body is getting tighter and smaller. This is due to the high density of muscle tissue compared to fat.

What Exactly Should You Measure?

Body Measurements

The most common measurements include the circumference of your chest, biceps, waist, hips and thighs. Sometimes the neck, forearm and calf are also measured.

Chest: Measure around the largest part of your chest.

Biceps: Measure midway between the top of your shoulder and elbow.

Waist: Measure at the narrowest point, approximately one inch above your belly button. No cheating! Don’t pull in your belly or stick it out.

Hips: Measure your hips around the largest part of your buttocks with your heels together.

Thigh: Thighs are measured separately. Stand with your legs slightly apart. Measure your upper leg where the circumference is largest.


  • Use a flexible measuring tape as used by dressmakers. It can be as long as you need. If you use a plastic or cloth tape, bear in mind that these materials may stretch over time.
  • Wear the thinnest clothes possible, or none at all, so as not to add to the measurements you take.
  • Try to measure yourself in front of a full-length mirror so that you can see if the tape is positioned correctly.
  • Perhaps you could find another person to help with the measuring. They would be able to read the results more easily.
  • Keep your muscles relaxed while measuring.
  • When measuring, pull the tape just tight enough to keep it from sagging.

How often?

  • Measure yourself about every eight weeks.
  • Do not take measurements more often than monthly as it may take six to eight weeks to notice any change. You shouldn’t expect to see progress more quickly than this and taking your measurements more often can be discouraging.
  • If you are tracking your weight loss using a software tool, you should measure yourself as often as the software requests it.



Posted by on May 6, 2011 in Home


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