Stress, resistance bands, and activity trackers

Before we dive into this issue of my fortnightly digest, I want to tell you about a course you may enjoy

Licensed nutritionist, behaviour change coach and co-founder of the Weighless Program, Monica Reinagel has helped hundreds of people create a healthier, happier relationship with food and their bodies – including finally breaking the cycle of stress and emotional eating. 

To that end, beginning on October 23, 2022, Monica will be offering a special program on Overcoming Stress Eating. So, if you’ve been struggling with this particular issue, I hope you will join her by going to Weighless.Life/stress I truly believe it will change the way you look at stress and stress eating.

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A Mini-Band Workout

Brock Armstrong doing kick backs

Here is a reasonably well-rounded, full-body workout you can do with just a set of mini-bands and your body weight. You don’t even need to change into workout clothes as long as you are wearing things you can move in – which you really ought to be doing anyway – dress for the job you want 🙂

If you are looking for more exercises, check out the collection on this helpful resistance band page.

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Treats, sore necks, and stumbling blocks

Before we dive into this issue of my fortnightly digest, a little story. 

I recently spent some time with an acquaintance of mine who has wanted to lose some body fat for nearly a decade now. A refrain I have often heard from him is something like “my life is hard enough without also eliminating the treats that I enjoy.”  

But here’s the thing: moments after eating the treat, he was back to complaining about his job, his money issues, and so on. *Huh?*

So here’s the thing: You can live a miserable life with treats or without them. They’re not the thing that is making your life worth living. And perhaps, just perhaps, taking some control of your life and making a change for the better (such as limiting – not eliminating – your treats) might actually make you feel better about your place in the world, not worse. 

What do you think?

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A Pain in the Neck – Literally! (

In this special episode, sourced from the archives of my old podcast, WorkplaceHero, we dive into neck pain and how to deal with it. Neck pain can be caused by any workplace activity that strains your neck and you might feel pain at the base of your skull and down into your shoulders, or you might just feel a knot in your neck. But it is avoidable and that is what we cover in this episode.

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A Tip on How to Weigh Yourself from Dean Dwyer

crop kid weighing on scale

If you have followed me for a while or if you have been a part of my year-long Weighless program (where we teach you not just how to lose weight but how to maintain a sustainable and healthy body weight) you will know that I encourage my clients to weigh themselves every day. This can be a tough thing for many people.

We attach a lot of emotion, judgement and self-worth to the number we see on the scale – this is not good. Not only are we much more than a number on a scale but thinking that way leads us to hide from that number instead of learning from it.

Recently my friend, Dean Dwyer (creator of the Successful Body) wrote some great advice in his info-packed newsletter that I wanted to share with you if you find yourself in this conundrum.

This is what Dean had to say:

Weighing myself every day is the most profound thing I do on my successful body journey.

Every insight I have made, every skill I have developed, and every result I have achieved starts with the feedback the scale gives me.

And while everyone tells you to weigh yourself, few tell you HOW to do that.

Here is a tip I used when I first started.

Before I stepped on the scale I tried to guess if my weight went up or went down.

  • If I thought it might go down, why did I think that?
  • If I thought it might go up, why did I think that?

For both scenarios, I tried to keep my emotional reaction as close to neutral as possible.

The other scenario that caused havoc was expecting a drop only to discover my weight went up.

The point here is that I rehearsed my reactions to a series of best-case and worst-case scenarios so that I was not blindsided by the unexpected.

While I still reacted emotionally to the unexpected when it did occur, I found I was able to transition much quicker from Emotional Turmoil to Intellectual Curiosity and capture the key lessons that would fuel my future success.

Takeaway — Anticipating as many scenarios as possible and mentally rehearsing how you will deal with each before you step on the scale is a wonderful skill to manage and sustain your weight loss success.

Cross-training, elastic bands and strong-healthy hands

Many of you know (or maybe you don’t) that I produce the Move Your DNA podcast with biomechanist Katy Bowman. And many of you also know (or maybe not) that I am Canadian. Well, worlds collided recently when the Canadian magazine IMPACT published an article of Katy’s all about cross-training… but likely not the type of cross-training you are used to hearing about. 

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