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Here’s Why You Can’t Lose Weight (3 Bad Habits)

Are you stuck in the frustrating cycle of gaining and losing the same 5 pounds but never reaching your goal weight?

Read on to see if these 3 Bad Habits are holding you back from the body of your dreams…

Bad Habit #1: You’re Eating TOO MUCH (healthy food)

Yes, there is such thing as TOO MUCH healthy food. Extra calories can come from healthy food just as readily as from unhealthy foods.

Yes, healthier foods are typically lower in calories, so it will take you longer to gain weight by overeating roasted chicken and sweet potato than it would ice cream and chips, but the extra pounds will add up nonetheless.

If you would like to lose weight then it’s very important to control your portions, even of super healthy foods, since ALL foods carry calories, and too many calories will block weight loss.

Bad Habit #2: You’re Dehydrated (not enough water)

If you are like most people then you live in a state of partial dehydration, every day. Being dehydrated is dangerous for all of your major body organs, and it blocks fat loss. Additionally, water is an appetite suppressant that fills your stomach and prevents you from overeating, and add to that the fact that thirst is often mistaken for hunger pains, you can see why dehydration leads to frustrating weight gain.

Make it a point to sip on water throughout the day you’ll avoid dehydration, making it easier to drop those unwanted pounds.

Bad Habit #3: You’re Slacking (in the gym)

If you want to lose weight and see a measurable transformation in your body, then going through the motions at the gym simply won’t cut it. I understand the desire to stay as comfortable as possible at all times, even when this means moving lightly through a workout, rather than going all in. And, yes, going through the motions with a workout is better than sitting on the couch, it certainly won’t get you the body that you want.

How hard do you exercise on a scale of one to ten? If you know your workouts land below an 8 then seriously consider stepping up the intensity of your next workout in order to really burn that fat away.

I’m here to help you transform your body (and your whole life!) through the power of fitness.

Call or email today to get started on a fitness plan that will help you achieve the body that you really want, and that you truly deserve.

Beef Supper Skillet

This Beef Skillet Supper is a very Fitness-Friendly meal, with tons of protein and wholesome, nutritious ingredients to power you through your day and fuel your results. It’s perfect for making on a weeknight when you don’t have a ton of time to spend in the kitchen, but you still want a dish that’s full of flavor.

This recipe calls for sweet potato rice, which is sweet potato that has been turned into noodles with a spiral slicer, and then pulsed in the food processor until small rice-like pieces form. It’s entirely possible to save time by chopping up your sweet potato rather than going through the process of turning it into rice, if you’d prefer!

Courtesy of

What you need
Serves 4

1 pound lean ground beef
1 teaspoon sea salt
1 teaspoon sweet paprika
1 teaspoon garlic powder
2 Cups Sweet Potato Rice or finely chopped, uncooked sweet potato
2 cups kale, chopped
1 cup liquid egg whites
*Optional* ¼ cup fresh mozzarella
*Optional* ¼ cup fresh cilantro
*Optional* ¼ cup guacamole


1. Place a large skillet over medium high heat. Add the ground beef and cook, breaking it up with a wooden spoon, until all of the pink is gone. Remove from heat.

2. Mix the sea salt, paprika and garlic powder into the beef. Return the heat to medium and add the sweet potato rice to the skillet. Cover and cook for 5 minutes.

3. Add the chopped kale to the skillet, cover and cook for another 5 minutes.

4. In another skillet over medium heat and scramble the egg whites until the curds are barely wet and starting to break apart.

5. Mix the egg whites into the skillet and top with mozzarella and cilantro. Immediately serve with guacamole. Enjoy!

One serving equals: 342 calories, 7g fat, 712mg sodium, 22g carbohydrate, 4g fiber, 6g sugar and 44g protein.

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3 Ways to INCREASE your exercise INTENSITY

If you are guilty of Bad Habit #3 from above (slacking in your workouts) then use the following three tips to bring your routine up to the next level:

1. Create Instability: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.

2. Increase Resistance: The higher the resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.

3. Include Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.


                      Luke Michael Howard Cht                                               Clinical Hypnotist

Ottawa Office:

The Village Clinic
361 Churchill Ave
Ottawa, Ontario
K1Z 5C4



Toronto Office:

The Toronto Centre of Healing Arts
717 Bloor St W, Toronto,
ON M6G 1L5



Evidence Based Hypnosis


Enhanced visual memory during hypnosis as mediated by hypnotic responsiveness and cognitive strategiesJ Exp Psychol Gen 1983 Dec;112(4):662-85 (ISSN: 0096-3445) Crawford HJ; Allen SN

To investigate the hypothesis that hypnosis has an enhancing effect on imagery processing, as mediated by hypnotic responsiveness and cognitive strategies, four experiments compared performance of low and high, or low, medium, and high, hypnotically responsive subjects in waking and hypnosis conditions on a successive visual memory discrimination task that required detecting differences between successively presented picture pairs in which one member of the pair was slightly altered. 

Consistently, hypnotically responsive individuals showed enhanced performance during hypnosis, whereas nonresponsive ones did not. Hypnotic responsiveness correlated .52 (p less than .001) with enhanced performance during hypnosis, but it was uncorrelated with waking performance (Experiment 3). Reaction time was not affected by hypnosis, although high hypnotizables were faster than lows in their responses (Experiments 1 and 2).

Subjects reported enhanced imagery vividness on the self-report Vividness of Visual Imagery Questionnaire during hypnosis. The differential effect between lows and highs was in the anticipated direction but not significant (Experiments 1 and 2). 

As anticipated, hypnosis had no significant effect on a discrimination task that required determining whether there were differences between pairs of simultaneously presented pictures. 

Two cognitive strategies that appeared to mediate visual memory performance were reported: (a) detail strategy, which involved the memorization and rehearsal of individual details for memory, and (b) holistic strategy, which involved looking at and remembering the whole picture with accompanying imagery. 

Both lows and highs reported similar predominantly detail-oriented strategies during waking; only highs shifted to a significantly more holistic strategy during hypnosis. These findings suggest that high hypnotizables have a greater capacity for cognitive flexibility (Batting, 1979) than do lows. Results are discussed in terms of several theoretical approaches: Paivio's (1971) dual-coding theory and Craik and Tulving's (1975) depth of processing theory.

Additional discussion is given to the question of whether hypnosis involves a shift in cerebral dominance, as reflected by the cognitive strategy changes and enhanced imagery processing. 

Success Story of the Week

How Bob Has Been Smoke Free For 4 Years!

Listen To He's Amazing Story Here!​​


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