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Kasie's Health & Fitness Tips

Reader question answered

Question:  In the past month I have come to the full understanding that I am a yo-yo dieter!  I am shocked  that I am now just seeing it!  I have always believed that I was healthy and doing right for my body through the diets. The past 10 years has been a struggle for me to keep the weight off,  as at any time I can fluctuate between 10-12 pounds. Exercising is the last thing I want or have time to do!  I have always believed that reducing calories and  going on diets will help me to lose the weight.  I now fear that I have taught my daughter a very unhealthy lesson as she has witnessed how obsessed and addicted I have become to dieting for results.  I would really like to stay active for my growing kids and husband so I can partake in their activities and play time with them. Can you please give me some understanding of how I can see results other than short term diets so that I can be the mom and wife I want to be.


Answer: Thank you so much for your question!  I must say, I applaud you for recognizing that you're obsessive habit of yo-yo dieting is both physically and mentally unhealthy for you and your family. Your realization is the first major step to creating healthier and more balanced lifestyle changes….. diet free!  So please give yourself a huge pat on the back and be proud of your new understanding of your now old bad habit and and your desire for change!

Creating a new healthier future may seem like a big task at hand, especially when you feel like the next steps that should be taken are steps that you state you are not interested in…exercise!  But before we allow our minds to jump there, let's just pull it back for a moment. There are a few things that are necessary to fully understand and get your head wrapped around before you allow yourself to get fearful or intimidated of your upcoming lifestyle changes.

You had very clearly expressed some important key factors about what you would like to change:

  1. Your desire to be a positive role model to your daughter by protecting her from seeing the lows of the “diet” lifestyle.
  2. Your interest in being a participant in the active play time with your children and husband's life rather than standing on the side lines just watching!

These are fantastic and essential understandings that will help keep you motivated on your journey, however; I feel there is one very important thing missing!  YOU!  I ask you to dig deep and write down as many reasons as to why it is important for you to achieve a healthier lifestyle.  Think about what you want for your body, your confidence, your energy, your happiness, your peace within yourself;  you name it - get emotionally connected! See it, feel it, write it all down. Create more reasons for yourself to achieve the success that you desire!

Now that you may just have learned some new things about yourself and what you want to achieve out of your health, check out the following pieces of information that may give you a little bit more insight on creating a healthier change.


A negative side effect of dieting is a slowed metabolism!  This is the result of severely restricting the calories in which prevents our bodies from burning our fat stores. This is the cause of the body going into “starvation mode” in which the body  protects our fat stores and instead uses the lean tissue or muscles to provide it with some of the calories it needs to keep functioning.

Positive results of maintaining a regular meal plan is a faster metabolism!  Each time you eat, the enzymes in our body cells break down the food and turn it into energy! A fast metabolism means more calories burned - the more you burn the easier it is to lose the weight.  

So set yourself up for success and take the time to plan some healthier food choices for you and your family.  Incorporate nutritional small meals and healthy delicious snacks throughout the day so that you can confidently say that you are fuelling and nourishing your body! Why starve yourself when you and your body can enjoy the benefits of eating properly!


Negative side effect of dieting - your negative perception surrounding food!  When your view on food has you feeling the emotions of fear, anxiety or frustration, this can be looked at as an unhealthy perception.  You might find that your mental conditioning of food has you dreading the idea of eating carbohydrates or a nutritious meal and causing you the emotion of guilt when you are eating. If this is your case then it's time to look into how you can change your current understanding and thoughts of  food. Investing in a dietician to help you get on track might just be the best way of going about this!

Positive results of dieting- positive perception surrounding food! Your outlook on food will be of empowerment, recognizing that healthy meal choices has you fuelling and nourishing your body and giving you the control and power back in your life!  

There are many small elements surrounding and achieving living a healthy and balanced lifestyle physically and nutritionally.  Starting with the element of knowing what you want and being open to change, take note of your current perception of how you view eating, the diet lifestyle can easily cause some unhealthy understandings around food.  Understand that with your efforts of learning and patience you will see the desire you change in time!  The final and most important factor to me is that you will be the role model to your children by teaching them the importance of nutrition and proper dietary habits!  Be sure to invest in yourself in the scary time...the beginning of change! Your time with a nutritionist, wellness coach or personal trainer will have you making the proper changes and gaining momentum towards your healthier lifestyle!


If you have any comments, questions or training enquiries please contact Kasie directly at [email protected]


Reader's fitness question answered


Hi Kasie, I am in need of your advice!  I consider myself to be a “routine exerciser” and have been for many years.  I love how the incorporation of exercise in my life has me focusing on eating healthier and  feeling more confident with myself!  However, my issue is with my partner!   We used to always be active outside together regularly, but now it seems that in the past two years  I can’t get him motivated to go for walks, hikes or workout with me.  Because of this I feel we live two completely different lifestyles,  ranging from interests, activities and dietary factors. This is so frustrating for me as he gets angry and jealous if I choose a workout over spending time at home with him.  I can see how unhappy he is, which makes me not want to spend time with him. Can you please offer your advice or ideas as to how I can get him to want to be active with me?  



Thank you for your question! Let me start by saying congratulations to you for seeing the value in your regimen of fitness, activity and health!  The fact that you have not wavered  from your fitness routine based upon your partner's requests to do so is absolutely fantastic!  

There are so many reasons for a person to lose the desire of participating in physical activities - sometimes it just comes down to getting out of the fitness routine and feeling comfortable with the current inactive lifestyle. Trying to re-incorporate a healthier and more active routine for some may seem intimidating or overwhelming, especially if they fear that  they won’t be able to keep up to their partner, if they feel forced into something, or if your idea of a fun physical activity is not what they are interested in.  It could very well be that perhaps your partner is just not interested in incorporating any physical activity into his lifestyle.  There are so many reasons, so make sure you understand clearly the “why”.

The saying, “couples that sweat together… stay together” is very much true! Bonding with your partner over a physical activity can be a very rewarding and strengthening factor in any relationship!  The key is to find similar interests, so that each party enjoys the active quality time just as much as the other! With that being said,  start off with these baby steps to get your partner on board with sharing the enjoyment of an active lifestyle with you!

1.  Know the “why”:  Have the conversation with your partner to make sure he/she is interested in developing a routine that incorporates fitness and activities.  You can’t force someone to be interested in your interests.  Once the interest is confirmed then work on this next step.

2.  Get planning:  Put together a weekly activity game plan that both you and your partner have an equal say in. Select the days of the week, times and activities you guys will participate in for your activities.   

3.  Don't get too advanced or competitive in the beginning:  If you have some hikes, walks or runs planned, ensure that it's at an intensity that would work for your partner, at his current fitness level. It can be a bit of an ego bruiser if your partner can’t keep up to you right away, not to mention that the shortness of breath will take away from a wonderful conversation.

4.  Relaxing activities:  If those muscles are getting stiff from your new fitness routine,  plan for a relaxing couples massage or restorative yoga class! Active relaxing can be just as bonding as the big hikes or workouts and very enjoyable!  This will be an enjoyable reward for your partner after some great workouts!

5.  Get Creative: Step outside of your comfort zone and don’t take your activities too seriously - try something completely different!  Kick boxing, boot camp classes, sharing on personal training sessions, biking, you name it! Select activities that will have you high-fiving, learning and laughing together by the end of it!

6.  Praise your partner: Don’t forget - let your partner know how  great you feel that they are sharing in on this active time with you!  Tell them specifically what you love the most about your new experiences.  I am sure at this point they are just as happy and feeling pretty great about themselves that they have taken these steps with you.

Taking the right approach can make a huge difference in getting the active bonding time with your partner! Watch as your strengths, connection and hobbies develop together and, what perfect timing now that spring is here!  The sky's the limit so get outdoors and have fun!

If you have any questions, comments or training enquiries contact Kasie at 250-859-2431 or [email protected]

Who have you inspired today?

I had taken the opportunity to sneak in a few minutes in between my clients today to take my dog for a quick walk and  along our way I came across a young family doing something so amazing! What I witnessed stopped me dead in my tracks in awe! Not only was I impressed with what I was seeing, I was very much inspired!  As I walked away it had me thinking…these parents had no way of knowing how much of a positive impact they had left on me and my day!   

As I walk past the park my attention gravitated to the sound of pure joy and laughter.  A typical fun family day at the park might look like a good play on the playground or kicking some balls around, however this family had me looking twice as I noticed that they had taken advantage of the park equipment in a whole other way…. a family circuit style workout!  Having witnessed these young kids participating and enjoying this workout and bonding time with their parents as they stepped up on benches, side shuffled, jump squatted and plank walked their way around that playground was a reminder to me and had me motivated to be even more active and creative in my active time with my daughter for later today!

As a Personal Trainer & Health and Wellness coach, I am a huge advocate for combining physical activity and fun for a family bonding afternoon!  Our children are so impressionable and we only have one chance!  If we can create a healthy routine in regards to activities and nutrition, we will be setting them up for nothing but future health and confidence. I admit, for me this is just as important as their education!

Today's family park workout inspiration is a reminder to me that we all have the amazing ability to inspire others, whether it be career, school, health, fitness, parenting and everyday kind gestures. Throughout our lives I am sure that each and every single one of us has inspired and made many differences to other's lives,  either knowingly or unknowingly, whether it be a loved one or a stranger passing by!  Keep your eyes open to your actions, see how you can and have made a difference!  


If you have any comments, questions or training enquiries contact me directly at 250-859-2431 or [email protected]


Have you abandoned your body?

Sometimes our minds are so blocked in regards to our physical capabilities.  This blockage comes from our own belief systems, perhaps a system that was created by a less than perfect past experience, fear of failure, fear of being judged, being compares by and to others, or simply just not giving yourself enough credit by assuming you wouldn't be able to do it! If we limit ourselves from something that yesterday seemed unfeasible, challenging or out of our comfort zone, then it is in the end that we deny ourselves the opportunity to experience and achieve the capabilities which could come naturally and with ease.

If you take the opportunity to "get real" with yourself in this moment and think about all of the belief systems around working out, sports and health that you have created over the years which kept you feeling "safe" by your actions of not trying something new or quitting when it felt tough. Some would consider this cheating yourself, however, I consider this to be far more serious - I call this abandoning your body. Yes, it does sounds harsh.. but to me it's the truth!

If you're sitting here reading this, and you realize that your lack of incorporation, yo-yo history of fitness or perhaps the routine that just has not managed to become a routine is the side effect of your negative belief systems, and you are ready to power up and get moving to bring health back into your body, I applaud you! Read back through my previous columns of: Mind body connection, Goal setting, Creating routines and Fueling your body to get you started!

One of the best things you can do is commit to yourself! Invest in a personal trainer to get you confident with your movements and to help you develop a routine. If personal training is not your thing, and you are looking for a commitment to your fitness, then check out my upcoming Train Like an Athlete, group training 8 week program! This program is for people who have worked out before and feel comfortable doing the basic primal movement exercises.. squats, pushes, pulls, lunges and can connect to the core. Limited spots are available, register to confirm your spot at [email protected]

If you like the idea of group training and have a group of friends or coworkers who would like to create your own small group training program, call me 250-859-2431 to inquire!

Read more Kasie's Health & Fitness Tips articles


About the Author

Fitness has been a passion and way of life for Kasie for over 14 years, six of those years she has dedicated to training and educating her clients and group fitness classes. Kasie strives to transform lives and bring awareness to those on the realistic, simplistic and effective keys to living and maintaining lifelong health and fitness success.  Kasie is known for her tough, yet realistic approach and has been apart of transforming many lives.  Kasie is so blessed to be able to make her dreams become her reality and help others set, reach and surpass their desired goals.

You can contact Kasie by e-mail:  [email protected]


The views expressed are strictly those of the author and not necessarily those of Castanet. Castanet presents its columns "as is" and does not warrant the contents.

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