11 tips to avoid over eating.


These are simple and easy tips…the trick is to actually put them into play.

1. Have a protein shake BEFORE dinner to keep you full.
2. Worst case, have the shake after dinner rather than ice cream. Blend it with lots of ice cubes and unsweetened almond milk.
3. Eat more vegetables at dinner. The more greens, the better. Learn to love spices, garlic, and seasonings.4. Stay out of the kitchen/dining area after you are done eating. Removing yourself from the eating area helps.

5. Eat an apple, pear, or orange rather than a sugar-laden dessert.

6. Eat dinner later or go to bed earlier. The longer you are up, the harder it is to fight the cravings.

7. Buy pistachios (IN the shell). 49 pistachios equals 160 calories and 6g protein. Compare that to 14 chips at 160 cals and 1g protein. But only eat the pistachios if necessary.

8. Drink a club soda. Have a  Green Tea. Drink flavored water (that’s 3 tips -bonus!)

9. Keep the junk out of the house.10. Brush your teeth or chew gum after dinner.

11. Stay busy. Catch up on chores, play with your kids, go walk with your spouse – just not eating.

Those 11 tips will save the day!

What you are doing now is 10x’s better than what you

were doing last week, so keep going, and know that I

am proud of you.

7 Real Reasons, you need to visit Walt Disney World

We all need a vacation (can I get an Amen?!)   Us Canadian’s and northerner’s who experienced a brutally cold winter are probably in need of a vacation, more than most! There are literally millions of reasons why a trip to the sunny south should be on your mind. I’m here to give you 7 real reason’s why you should be booking your next trip to Walt Disney World.

I was lucky to attend the Seven Dwarf’s Mine Train media dinners as a guest last week and let me tell you, it is something that you can not miss on your next visit to the most magical place in earth!  As I said, there are more than a million reasons to visit Walt Disney World, but I have 7 more to tip the odds in your destination decision.

7 Real Reasons You Need to Experience the Seven Dwarf’s Mine Train

1. At no point in the interactive queue to get to the Mine Train, or once you are on the train itself, will you ever feel SLEEPY. Sleepy_BBS

2. The intense excitement of the New Fantasyland and the new Mine Train Ride will leave you with the feeling that you might want to see a Doc…actually, THE Doc.


3. You will never be left feeling GRUMPY because you’ve booked your Fast Pass + and have your Mine Train Ride time booked before you arrive! Everything is made very easy through My Magic + 6968_Grumpy_Dwarf_Standup_678

4. Don’t worry if you have allergies, you won’t find any dust on this ride through the mine. The Seven Dwarfs Mine Train Ride has been made with Disney magic (those Imagineers are amazing!) , so you will never feel SNEEZY.


5. If you claim to not be a “ride person”, now is the time to change your mind. Hop on this ride with your friends and family, this is not the time to be BASHFUL


6. A fantastic Interactive queue and new animatronics, help you experience where the 7 Dwarfs work , how could you not be HAPPY.


7. I didn’t want to say it, because it may seem very un-Canadian of me but, the only people who wouldn’t want to experience the new Mine Train ride are kinda DOPEY (there I said it).


Now get on board and take this full ride through.

Here are a few more pics from last week.

Celebrity siting’s –

I got to show my HAPPY side with Happy!

(insert Pharrell Williams song here…because I’m happy, lalalallaallalalala  )

happy pic



I got to see DOC…who says healthcare is bad?! lol



#RockYourDisney side @RealGrumpyCat – oh yes!

Love that she wore her press credentials!





Find your why and you’ll find your reason.

Yesterday was a big day, the 2014 Boston Marathon. Be a Unicorn

After last year’s bombing  this was the year to show and prove that nothing will keep runners or the city of Boston down, #BostonStrong #RunStrong. Last year I wrote about how it felt like my family was attacked for no reason.

There were a lot of hero’s on the course yesterday. Anyone that can qualify for Boston is a running hero in my eyes! Anyone that commits to their goal (weight loss, running, being healthy) and follows through on it, is a hero in my eyes.

Linda Ambard was one of those who crossed the finish line yesterday. Linda ran Boston last year and was at Mile 26 when the bombs went off. Linda’s story is real. Watch this video to hear what makes Linda so amazing, what she has overcome and why she is a hero; representing a HERO.  Have the tissue ready!!

Linda ran yesterday because she was not going to let terrorism, domestic or otherwise, or anything else take away what’s important to her.

Linda is a hero.

We all have a story. We can’t give up because things are turned upside down. We can’t always control what happens in our lives and around us but we can control HOW WE RESPOND TO OUR CHALLENGES.

Find your why and you’ll find your reason.Boston Marathon Boston Strong


75 Thoughts Every Runner Has While Out For a Run

Been there

Been there

1. What a beautiful day for a run!
2. This sucks.
3. Well, five miles is only two and half miles each way, which is basically two miles each way, so I’m really only running four miles. That’s not too far.
4. It’s starting to feel far.
5. How long have I been running? A year?
7. I can barely remember what my life was like before I started this run.
8. OK, concentrate. There are still four-plus miles to go.
9. But who counts the first and last mile? This is pretty much an easy three miler.
10. Oh, shit! A fellow jogger!
11. Should I wave?
12. I’m totally gonna wave.
13. OOOK, they didn’t wave back. Never doing that again.
14. Just keep running, no one saw. Except that old guy who may or may not be averting his eyes.
15. Man, I think I’m hitting that “second wind” thing my gym coach was talking about.
16. Wait, never mind. I’ve been running down a decline.
17. If I leap to avoid dog shit, does that make me a CrossFit athlete?
18. What the heck is CrossFit anyway?
19. Mental reminder: Google CrossFit when I get home.
20. If I ever get home.
21. If I had a heart attack right now, I wonder who would find my body.
22. OMG, I hope I never find a dead body. Joggers always find dead bodies.
23. Bodies. Body. Bod-ay. Runnin’ all day, no one can catch … may.
24. OK, I must be halfway done by now.
25. What?! Only two miles in?
26. Alright, stay focused. What am I going to eat when I get home?
27. I’m running five miles so I should probably eat five slices of pizza.
28. Or I could buy one pizza and ask them to cut it into five slices.
29. I should probably get a side salad too.
30. …
31. Fuck the salad actually.
32. Man, what are these people doing in front of me? Walking?!
33. Is this a contest to see who’s the worst at walking? Because you are both champions in my heart.
34. Maybe if I pound my feet on the ground they’ll hear me coming and let me pass.
35. Oh, God. They didn’t turn around and now I’m right behind them. They’re going to think they’re getting mugged by the world’s sweatiest criminal.
36. You know what? Now seems like a good time to run in the street.
37. * Jumps off curb * Parkour!
38. Hi hi hi please don’t hit me with your car.
39. Pedestrian pedestrianizing over here, let me cross.
40. Thank you, Mr. Blue Honda. I’m trying to smile at you but it probably looks like I’m having a stroke.
41. Actually, I wonder what I look like right now.
42. * Checks out reflection in shop window * Yeesh.
43. Is that what I look like when I run? What am I, a newborn deer with a drinking problem?
44. Whatever, I must be almost done by now.
45. Heck yes. Three miles down, two to go. It’s all downhill from here.
46. Except for that very real uphill in front of me. God damnit.
47. Wait, is that… Is that…
48. A DOG!
49. Hi dog! You are so cute. You are now my mascot. I will finish this run for you, pup.
50. And — hello — what do we have here? Your human is pretty cute too.
51. Hope you like drunk fawns, Cute Human.
52. Watch my bambi ass prance up this hill.
53. Holy shit, prancing is exhausting. I am exhausted.
54. Honestly, I don’t even like running.
55. Why do I even run?
56. Why does anyone even run?
57. Why are we even alive?
58. OK, let’s not go down that road.
59. Focus. Focus on that sweet, delicious ‘za waiting at the finish line, calling your name with its cheesy breath.
60. Wait, less than one mile to go? I am KILLING this run.
62. YES, including ostriches.
63. Honestly, I should sign up for a marathon.
64. What is it, like 30 miles?
65. That’s just 15 miles each way, which is practically 10, and 10 is twice five, and I can run five miles EASY.
66. That’s it, I’m doing it. Thirty miles.
67. Thirty-mile marathon…30-mile marathon…30 Rock marathon.
68. On second thought, I’ll probably just binge-watch every episode of 30 Rock. That takes a lot of dedication and I will be winded from laughing so hard.
69. But I could probably do a marathon IF I wanted.
70. OK, almost home. Should I shower first and order pizza or order pizza and shower before it shows up?
71. Yep, definitely ordering first. I earned that shit.
72. Oh, no. Oh god no. Another runner. Should I wave?
73. No, be strong! Do not get burned again.
74. OMG, SHE waved first! Hello! Yes! We are both runners! Look at us run!
75. I guess running’s not so bad.


More great stuff from Erin Chack

I'm running!

I’m running!

The original post

Who I am and what I believe.

I am always open about my beliefs and how I see the world. Some might say that some of my thoughts and views on health/fitness are harsh and they might be. I justify my what I say and how I feel because I have lived on the “other” side.

Today’s blog post was inspired by Scott Maxwell a columnist for the Orlando Sentinel. 

I am *cough* almost 40 but I feel no where near that age.

I am a Virgo. If you look up the astrological definition of Virgo there just might be a picture of this girl.

I am a mom to 3. I have openly said that I have twins and because of that,nothing scares me.

Twins do not run in my family, a question everyone asks. All 3 kids were conceived through IVF-a long and painful process but in the end worth every self administered needle.

I was born and raised in Toronto. The recent events of the Mayor and his lack of judgement make me sad for such a great city.

I am 5’1 BUT I think I make it to 5’3 and a bit in my Hoka’s

I don’t weigh myself. The scale made me crazy when I was overweight. The heaviest number I saw when I was standing on a scale was 230lbs – I am sure I weighed more but that was the last time I got on the scale as an overweight person because all I could think about was that I weighed as much as Mike Tyson and I was only 5’1.

At my last physical in which I had to get on the scale which was not likely calibrated since the day they bought the scale it read 110lbs.

I was adopted.

My Dad died when I was six and my Mom raised me on her own. As a Mom of 3, I dont know how she did it. Sadly, I lost her on my 20th birthday. I haven’t felt right and really dont look forward to celebrating my birthday since she died.

This is a TMI moment (you can skip it if you’re squeamish)

I didn’t get my period until I was 18. My mother took me to the Dr in total panic year after year wanting some kind of answer. I was quite content not having an answer or getting my period. Seeing all of my friends writhing in pain monthly did nothing for me. The Dr reassured her it was fine. She however, kept telling me that the blood was going to go to my brain and inferred I would likely die. She was wonderful at fear mongering and subsequently, I have developed that talent and passed it along to my children.

I regret not going to medical school. I had the opportunity and I didn’t pursue it. Oddly, I wanted to be a Dr despite the point above #funny 

I became a clean freak and legit germaphobe once my son was born. It has not gotten any better and I am ok with that.

I overuse Purell and insist those around me do the same.Roll your eyes if you will, I have heard the “we all need dirt speech” It’s a quirk and Im ok with it.

Im not a perfectionist but I want to be. I expect alot from those around me because I expect alot from myself. It’s an issue and no one is more critical of it than me.

I am one of the very few people who love what they do. I “get” to help people change their lives. I get to be a part of their journey. It is an honor and something I do with such pride and commitment.

The tone in which you speak can easily make me like or dislike you on any given day.

I love and overuse hashtag’s # – I think they are fun and the written word at times needs some comedy #LightenUpPeople

I am loyal to a fault.

I would own a dog kennel if I could. Love those furry beasts.

Lying under any circumstances is not acceptable in my world. If you lie to me, I won’t forget it.

I believe in God and I go to church. 

I hate fighting or conflict-it tears me up inside. But, to that point, I am as stubborn as a mule.

There are few people in the world who I love and trust.

When I come across as tough on issues with health and fitness it is said or written with passion. Being overweight was miserable and if I can save you from that, then yes, my words will be strong and harsh. Life is not always rainbows and unicorns.

I hate movies that make me cry and even if it was a good movie I will say it was stupid if it made me cry.

My idea of parenting is that we are raising adults. I have expectations because I want my kids to be prepared and not blind sided.

I have some serious stretch marks from being over 230lbs. I also have loose skin because I had twins and ate gallons of ice cream while I was pregnant…I was eating for 3, gahhhhhh!

I am not opposed to plastic surgery. If it makes you feel better and you dont look crazy in the process then so be it.

I believe we should all have a charity we believe in and support. I believe we all need to do some form of volunteer work.

I can’t stand fake people (you know who you are). Be genuine. If you have an at work or online persona and that is not you in real life IRL then you’re fake.

I believe in karma.

I can always justify buying new running shoes…always.

It is no secret I love donuts. I regret eating them each and everytime. I beat myself up daily with my lack of willpower. My relationship with food is tormenting.

I am thankful and grateful for what I have and who I have become. I know I can be better and I work towards being better everyday.


Is the story of your life an adventure or a tragedy? You’re writing it…

“Too soon we get old and too late we get smart.” #truth

My mother use to say that to me every time I messed and like most teenagers, I never paid much attention to it, but obviously those words stayed with me and sunk in.

January is a tough month. The holiday aftermath of excessive eating and the realization that you spent too much. Year after year, people keep repeating the same kind of behaviour…you know you have.

I always try to write things to inspire, motivate and encourage you to be the best you. I will be your biggest cheerleader but, in the end, as always the action comes down to you. What are you willing to do to make change happen?

Your goals need to be clear. The end results and how you get there are up to you. You can’t blame anyone, or your circumstances. If you want change you have to make change happen. Yes, you might have some set backs but again, its on you to regroup and charge forward. That’s the difference between being a biggest loser and a biggest winner!

dont be pushed by problems I’ll  give you some examples because a few of you will think this pep talk doesn’t apply to you.

One bad meal is not the reason you are carrying extra weight. It’s a lot of bad meals. One bad meal means you have to reset. You smarten up, drink your water and make better choices the next meal.

Skipping your favourite exercise class has not got you where you.  Ignoring exercise or half-assing your work outs and treating them like a social get together has quadrupled the time to change.  Winners don’t complain about being too tired….they workout that day even though they are exhausted. (You ate it now negate it!)

Your credit cards aren’t at the max because you spent a bit too much at Christmas. It’s consistent shopping that got you there. You didn’t pay down your debt before adding more debt.

3 choices

Beating yourself up, feeling guilty, sad, mad won’t fix any of your problems.

I posted this question/statement on Facebook yesterday “It’s our choices that make us fat, not McDonalds. Do you agree or disagree?”

Most people replied that they agreed. Why is it easy to acknowledge that question but you cave when it’s time to make the decision of good vs bad? You know right from wrong.

“Worry drains the mind of much of its power and sooner or later it injuries the soul.”

You owe it to yourself to be the best you. Why settle? Why go through life always wishing things were different.

  • It’s 2014. Be a “doer”!  Do the things that will make you and your life incredible.
  • Excess weight, literally weighs you done–be done with fighting that battle.
  • Worry, anger, negativity is not who you are.
  • Go into today, this week, this month and year ahead with a different mindset.

2014 is another chapter in the book of your life. You control the story, the character, the adventures and you write the ending.

Life is like a book - Life Quotes - Inspirational Quotes

I would love to hear from you, what topics, subjects can I write about to help you in your journey. Leave me a comment.


“Momalanche” of Hate…for being Healthy

In the news yesterday was a story that got some traction because of a few key words: bullying, fat, moms….

A few women went on the attack after a women who posted a fantastic picture of herself and her three kids with the caption “What’s your excuse”Maria kang

They called her a “bully” saying that she is making women feel inferior and it’s not a “normal” expectation for women.

Funny, bullies trying to turn the table. They are bullying her saying she needs to be sorry that she is committed to being fit, healthy and looking good.  “Oh my shame on her”, really?

So the “Momalanche” of hate unleashed on this girl who likely gets up at an early hour or stays up late to workout and make her meals.  Yeah, that sounds awful.  I’m willing to bet if all the hating, chastising and bullying women had a body like hers after putting in the work they would probably be burning up Instagram with ‘selfies’ of their hard bodies.  But since it’s easier to whine, mope and bellyache, they will just try to bring others down to their pity party, like the crabs in the bucket.

Being fit and looking good is a priority to her…so much so that she is willing to do the work where most people are too lazy. Then those said lazy people try to get nasty and say that she is bullying women to feel that they are not good enough. If its important to you, YOU WILL FIND A WAY, if it’s not, you will FIND AN EXCUSE.

I saw a news clip  about this story that had a panel with a “parenting expert”….what?   She also condemned her saying that it is unrealistic for moms to achieve that kind of body–WHAT???????? Are you kidding? Yes moms are tired…so are dads. Yes parents have a lot of responsibilities and it is draining and taxing on the best of days but to say that being fit and looking good is unrealistic is garbage. This kind of thinking and over the top political correctness is making this world a crazy place.  Oh, and the parenting expert that ripped apart the committed, hard-working mom of three; Aren’t we all that have children parenting experts?

I have been on the receiving end of  hate mail, nasty tweets or comments on Facebook because I am trying to motivate and inspire people to get healthy. I was a fat kid who turned into a fat teen.  I had to work my butt off to lose over 100lbs…I work every dang day to stay in shape.

After my first child, I chose to diet and I chose to sweat each and everyday to get back to my pre-pregnancy weight.  Losing 60 pounds wasn’t a task.  It wasn’t a burden.  It was a goal.  You know what’s tough?  When you balloon up 70 pounds being pregnant with twins and then try to lose that weight when your twins are only sleeping in 45mins at a shot every night …for months.  In my constant sleep deprived state I worked out each and every day because I DID NOT WANT TO BE OUT OF SHAPE AND OVERWEIGHT. I had every excuse in the world but I decided to do the work….and yes it was tough.  But I had a goal.   It was to get back to my pre-pregnancy weight, to be fit and healthy.

Why are we not congratulating people who are successful? 

The world has gone soft.  That’s painfully obvious with the obesity epidemic that’s happening.

Funny…so many people are standing on a pedestal or soap box claiming victory over their bodies and embracing being “oversized” and championing “big is beautiful”.  That’s great for them.  It’s not for me, but if it’s for them, congratulations.  But why is it OK for them to chastise hard work, dedication to health and a focus on fitness but if they are told to lose weight, stop eating and work out…then it’s bullying.  Bit of a double standard no?

I will never apologize for being healthy.

I will never apologize for being healthy.