Category Archives: Fitness

Cleanse-prep: Procrastination City!

I don’t want to do this cleanse. It’s so much easier to keep eating like I have been, and not have to shop for all of the special ingredients, and spend all that money, and eat separate meals–not to mention the actual preparation and consumption of said “meals”, which are all going to be green or liquid and not even close to chocolate-flavored.

That said, here’s my first Journal entry (see this blog for an explanation of the format):

Triumphs: I made my shopping list for five days of the “morning cocktail”. I’m going to buy organic whenever possible.

  • Extra Virgin Olive Oil
  • Lemons and/or limes, for juicing, enough for 1/3 cup per day
  • Fresh garlic, 15-25 cloves
  • Fresh ginger, 2.5″
  • Cayenne Pepper
  • Oranges for juicing, enough for 2 cups per day

This is a Triumph because I’ve been putting this off for long enough, and I’ve finally stopped procrastinating.

Makeovers: That Triumph counts as a Makeover, too, because it’s something that I’ve done to feel better about myself. Aside from that, I finally colored my hair this morning, and got some stretching exercises in. It felt good, but crunchy, to move a little.

Challenges: This could get expensive. I have to buy a lot of specialty foods, on top of my regular grocery shopping, since I’m the only one in my house to be doing the cleanse. Money is a little tight, so this is going cleanse pullquoteto take some fancy footwork.

Intentions: I intend that I actually look at the Sprouts ad when it comes in the mail this week (I usually just throw it away with the mountain of other ads it comes buried in), and shop their sales. They usually have really good produce prices. Between them, Trader Joe’s and Whole Foods, I should be able to pull this off. Then, I intend that I shop for everything I need later this week.

Current Conditions: Feeling a little better, now that I’ve done this much. Well begun is halfway done, right?

Daily Thanksgiving: I’m thankful that my doctor was able to see that I needed her to push me into this. I probably wouldn’t have done it on my own–at least, not until after the holidays, and I probably would be several pounds heavier by then. I’m grateful that I finally live near the kinds of stores I need to pull this off (for many, many years I did not).

Wanna join me? I’ll be responding to your comments here and on my facebook page.

Lisa Bonnice is the author of five books, including Shape Shifting–reclaiming YOUR perfect body (with a foreword by Neale Donald Walsch).

Cleanse-prep journal format

In one week from today, I’ll be starting a doctor-ordered cleanse. It’s mostly fruits and vegetables, with some quinoa for protein. I’ll use this blog to introduce the format I’ll be using for my cleanse journal.

After a crazy weekend, I’m finally able to sit down today and begin planning for next week. I’ll post the cleanse instructions as soon as I can give the proper credit to its creator. I don’t know if it’s something my doctor came up with, or if she got it from elsewhere. So, when I know that, I’ll post the instructions. Hopefully that will be later today.

Shape Shifters Daily Diary front coverMeantime, I’m using my Shape Shifters Daily Diary format, which includes these components, posted in this order:

Daily Thanksgiving

The instructions, below, are given in a slightly different order, because it’s easier to explain this way:

Challenges are the circumstances that keep you from your preferred state. Challenges are the only component to be worded as possibly negative because we immediately flip them over and reword them as …

Intentions, which are Challenges reframed to make a positive statement. Once you recognize a Challenge, you now know what you intend to overcome. Find a positive way to reword your Challenge and start the sentence with “I intend that I AM …”, stating it in the present tense. The creative Force into which we speak takes our words—and how we feel about them—very literally.

Triumphs are signs that forward movement is happening. They don’t have to be “Mission Accomplished.” They can be the smallest indication carlton-dance-gifthat something has improved. Shining light upon them helps them to grow. And it’s always fun to do a happy dance.

Makeovers are the things you do to look or feel better about yourself. They can be as simple as wearing your favorite shirt to work—the one you save for special occasions—or showering with your “expensive” soap. They can also be energy clearing actions like cleaning your closets, changing your sheets or smudging your house with sage. Changing the Feng Shui of your home is an extremely powerful Makeover. They don’t have to cost anything, but they should make you feel like you’ve cleared some stagnant energy.

garden anim

To use a gardening analogy:

  • Stating your Challenges is the same as tilling the rocky soil.
  • Setting your Intentions is planting high-quality seeds.
  • Recognizing your Triumphs is spotting and caring for the tiny sprouts as they poke through the earth.
  • Makeovers are the fertilizer that makes your soil rich.

Daily Thanksgivings are daily ways of checking in and appreciating what’s already good in your life. Think of it as a mini “Rampage of Appreciation,” for you Abe fans.cleanse pullquote

I think that’s enough information for one blog. I’ll post later with my journal entry for the day.

Wanna join me? I’ll be responding to your comments here and on my facebook page.

Lisa Bonnice is the author of five books, including Shape Shifting–reclaiming YOUR perfect body (with a foreword by Neale Donald Walsch).

The Cleanse

Here are the instructions given to me by my doc, when she suggested I do a five-day cleanse before the holidays (read this blog for an explanation of the timing).

Cleanse: 5 days

It is extremely helpful to plan your meals ahead and always  have fruit or veggies as a snack available.

Start the day with the lemon juice-olive oil cocktail and then eat as much as you want of the  below foods, and drink plenty of water.

1) Morning cocktail

2) Juicing (or smoothies) – Raw vegetables and fruits – 12-16oz juice per day with any fruit or vegetable you would like, except for bananas.

3) Steamed vegetables and vegetable soups, except for beans.

4) Quinoa, about 2 cups a day for  satiety and protein.

5)  Take Liver GI  Detox by Pure Encapsulations.  2 caps twice a day.

6)  Drink plenty of water and  herbal teas.

By the way, I don’t get any kickbacks from the links I’m supplying here. I like buying supplements from PureFormulas because their prices and selection are good, and they offer free shipping.

Wanna join me? I’ll be responding to your comments here and on my facebook page.

Lisa Bonnice is the author of five books, including Shape Shifting–reclaiming YOUR perfect body (with a foreword by Neale Donald Walsch).

A cleanse before the holidays? Are you mad???

greensmoothieI need to do a cleanse. My eating habits have gone downhill–for good reasons, by the way–but I’m apathetic about taking a week off to clean up my unhealthy diet. Well, now I’m under “Doctor’s Orders.” I think she knew that’s the only way I’d get around to it, especially right before Thanksgiving and the rest of the feasting holidays. It may seem counter-intuitive, but this is the best time to do it!

Thanksgiving-feast1The holidays are looming: Thanksgiving, several birthdays, Christmas, New Years Eve, and my wedding anniversary. This makes me want to wait until mid-January.

However, my doc was fairly insistent that I do it now. I told her that I feel blah, I’ve gained back some of the weight I lost (and bragged about), and I am depressed. She said that to wait until after the holidays probably means even more weight gain. She reminded me that doing it now means that I’ll be making more intelligent choices at those events.

It was painful to watch the pounds pile back on, but life became so hard that I was unable to take care of myself. In addition to all sorts of personal, family crises, I was going through an intense perimenopause phase. I was screamsuffering from hourly, soul-melting hot flashes, during the Arizona summer, with its triple-digit temps. I was in Hell.

I couldn’t exercise because of the extreme discomfort and I didn’t discover until too late that I would mindlessly gorge myself as soon as a hot flash hit. It was like I had to fuel a ferocious incinerator–the only way to survive the intense burning was to distract myself with food.

So, I developed some bad habits and lost some good ones. I had worked my way up to walking a few miles a day, and ate a pretty clean diet. I was in the best shape I’ve  Adiposeseen in years. I was zooming along, feeling great, but now I’m full of Adipose and need a Doctor.

Hence my doctor’s order to do a cleanse. I’ll be posting about it every day, beginning with the preparation process. That’s half the battle, you know? Planning, shopping, wrapping your head around committing–it’s a lot of effort.

Week One will be about the preparation. Week Two will be cleanse week, and Week Three will be about easing off into a healthier way of eating. The true challenge will be that Week Three takes place during Thanksgiving week. I’m going to be challenged to keep it clean, in spite of a holiday that is known primarily for gluttony.

Wanna join me? I’ll be responding to your comments here and on my facebook page.

Lisa Bonnice is the author of five books, including Shape Shifting–reclaiming YOUR perfect body (with a foreword by Neale Donald Walsch).

When is it time to ask for help?


I don’t know about you, but I’ll push myself really hard before I will ask for help. Sometimes I have to actually collapse before I’ll admit that I can’t do something.

There’s nothing wrong with pushing your limits. It is, after all, what life is all about. It’s what we’re here for–it’s how we create our own reality.

But once in a while, things fly out of alignment because we push too hard.

Or are we pushing too hard because things flew out of alignment?


In any case, this is what we’ll be talking about this week. Tune in.

Feb. 5, NOON EST/9 PST

Let’s get ready to detox!

Last April, I did an elimination diet that really helped, and I’m about to do it again. I feel like I could use a reboot, and this is a healthy way to do it. Plus, it usually kick-starts any weight loss plateaus that one may be experiencing, and I could probably stand to lose a few more sticky pounds.

My journey from 215 to 150.

The photo in the blue tank top was taken before last year’s elimination diet.

For those who are unfamiliar, an elimination diet is where you remove all but the most basic foodstuffs from your diet for a couple weeks. Most of us have reactions or allergies to foods that we don’t even notice, so an elimination diet cuts your intake down to pure foods that very few people react to, like lean protein, rice and vegetables. After your body settles into a healthy hum, you begin to reintroduce foods and notice how your body reacts.

When I was writing Shape Shifting, I used Dr. Elson Haas’ book The False Fat Diet to do this and was very happy with the results. Last year, I used Dr. Mark Hyman’s book The UltraSimple Diet and was equally as happy. This year, I’m using the UltraSimple Diet again, mostly because the book is handy, not because it’s better than Dr. Haas’ book.

On my radio show, fellow Shape Shifters Anne, Emma and Phoenix and I have all agreed to do something like this together, so we’re going to be buddy-systeming it. This week we’ll be talking about the beginning of this process, so if this is something you’re interested in, be sure to listen in Wednesday, January 22, at 12 noon EST!

Review: Skechers Memory Foam walking shoes

NOTE: Please read the comments below this blog before using this review to make decisions on your purchase. Turns out these shoes are hit and miss. If they fit, they feel like God is tickling your tootsies and you’ll float like a dream. Or, you could end up with a pair that feels like your foot is stuck in a bear trap. This review was written after I bought my first pair, and before I bought the second–same size and style–which hurt like crazy.

The original blog post, published in 2014:

One word: YES!!!

You may recall that I recently posted a blog, looking for experts on walking shoes. I’m relatively new to this form of exercise (I’ve been walking since last summer) so when I started looking for a pair of good quality shoes, I needed help. I didn’t know what to look for.

After a lot of consideration and shopping around, I finally settled on a pair of Skechers Sport Active shoes with memory foam, style #11798.

The price was in my range–I’m not a fan of paying high dollar for shoes (I know I just lost some of you, but I prefer to be barefoot on a beach). Comparatively, this is a low priced walking shoe.

I wore them for a test spin this morning. I power walked almost four miles over pavement, dirt road, grass and gravel, uphill and down. About a third of the way into my walk, where my old shoes would have started pinching and the ball of my left foot would have begun to hurt, I felt no discomfort at all. In fact, these shoes are pretty doggone comfy.

I made it all the way home and up a flight of stairs before taking them off and discovered, once I sat down, that I didn’t want to take them off. I’m a barefoot kind of person, but they felt really good.

My concern was that the memory foam wouldn’t spring back. I assumed that, after wearing them a while, the foam would become compacted, as regular soles eventually do. (I have no experience with memory foam, so I don’t know what to expect.) But for now, for today, it popped right back into shape.

I’ll keep you posted and let you know if they stand the test of time. If you don’t hear from me, it’s a safe bet that they’re still doing the job.


Money and Weight Loss: Are they connected?

For me, the answer is yes. Or, at least, it was. Last year I wrote a blog called “Does lack of money keep you fat?” because I was having a difficult time rationalizing spending extra money on the kinds of foods I felt that I needed, in order to get healthy and lose weight.

After all, we had one food budget for two people. To buy completely different foods for just me would mean over-extending the budget. And to ask my husband to change to the way I want to eat didn’t seem fair.

Never mind that his assuming that I should eat what he wants is equally unfair, but possession is 9/10ths of the law, right? His way of eating had possessed our kitchen for over twenty years, so it felt unreasonable of me to expect him to change just because what works for him doesn’t work for me. So I suffered in relative silence and got fatter and fatter.

My journey from 215 to 150.

My journey from 215 – 150.

Finally, after posting that blog, I did something about it. I pretty much just insisted and, to my surprise, he didn’t put up as much of a fight as I expected. And we’ve discovered that my eating my way and his eating his way really doesn’t cost much different, once we settled into a shopping and cooking routine. Now I’m 35 pounds lighter and he didn’t have to give up eating garbage.

I’ll be talking about this tomorrow on my radio show. Listen in, won’t you?

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Shape Shifting is back!

btr player buttonAs promised in recent blogs, after an extremely long hiatus, I finally brought back my BlogTalkRadio show today, with a whole new version of the show. If you were a listener, back in the old days, you’ll recall that I used to feature some pretty cool guests, all of whom were booked to share their expertise in this whole “create your own reality” thing that we’re trying to figure out.

The shows and guests were great, and I really enjoyed doing them, but they gradually drifted away from the topic of Shape Shifting–which I define as the conscious, deliberate release of old thought patterns, to create healthy changes in your body. This usually results in weight balancing–loss or gain–depending on your body’s needs.

But, at the time, when I was doing the old show, no one else knew enough about Shape Shifting to talk about it with me, so I stopped doing the show and moved on to other things.

Well, in December 2012, I started up a Shape Shifting group on Facebook—mostly because I needed it, just like I wrote Shape Shifting to begin with, mostly because I needed it. I had started smoking again, I had gained some weight when my parents both ended up with cancer and my dad even died. I sort of stopped taking care of myself because I just didn’t have time or, quite frankly, the interest.

But once life settled back down again, I realized that if I didn’t start taking better care of my body, I was going to end up sick, too. I’ve already written, in recent blogs, about the big changes I’ve made, so I won’t go into that again.

This time, on the show, I’ll be joined by other Shape Shifters—people who have been in the group with me and who have used the same format to create changes in their own lives. We’ll be demonstrating how to run an in-person Shape Shifters group and how to use the Diary format. We’ll be talking about our own journeys, complete with triumphs, makeovers, challenges and intentions-for-positive-change … and our hope is, in that sharing, that you’ll become excited about your own Shape Shifting journey, and join us regularly.

Even better, you can join the new Facebook group that has been created specifically to go with this show. You can interact with me and each other, and really start digging into whatever it is that’s keeping you from doing this for yourself. It’s my hope that, this time next year, you’ll be able to say Shape Shifting has changed your life.

Now let me say, upfront, that I’m not trying to sell you anything, but I strongly recommend that you read my book, Shape Shifting. It’s going to help you so much in understanding what we’re talking about. Notice that I didn’t say “buy” my book, I said read it. While I’d love it if you’d buy a copy—because, after all, I have to make a living, too—if you can’t afford it, I offer free downloads of the .pdf version. Just so you know, Shape Shifting never has to cost you a dime, except for the money you spend on yourself when buying healthier foods, or fitness equipment, or whatever it is that you need to do. If you want to read the book, visit my website at and you’ll find it there.

Meantime, be sure to listen to today’s show (it’s been archived and is also available on iTunes) and tune in every week to learn how to Shift your Thoughts to Shift your Shape!


New Year’s “Intentions”, instead of “Resolutions”

As mentioned in my previous blog, I’m not a fan of New Year’s Resolutions. They don’t last, at least not for me. But I do have a great deal of success with what I call Shape Shifting. Last year, I lost 35 pounds, quit smoking, went from sedentary to walking over 20 miles a week, and a lot of other goals were achieved.

This is the top that prompted me to take my weight more seriously in 2013. I wanted to wear it to a Solstice celebration in 2012 and couldn't even button it! This year I wore it on Christmas Day, after losing 35 pounds.

This is the top that prompted me to take my weight more seriously in 2013. I wanted to wear it to a Solstice celebration in 2012 and couldn’t even button it! This year I wore it on Christmas Day, after losing 35 pounds.

I have a whole new set of Intentions I’ll be working on this year, which I’ll be talking about on my radio show, when it begins airing again–after a long hiatus–on January 8.

After last year’s collective Triumphs, I’m optimistic that I will have achieved these goals–and then some–by next year at this time!

First, the trip to the UK that I’ve been blogging about is a “must-do”. I know that we’re not supposed to get attached to outcomes when manifesting, and that’s what is making this so hard for me. I don’t know how to do that, when the stakes are as high as they seem to be. I know I can manifest, but can I create something so complex and mysterious in such a short period of time?

Next, I want to reach whatever my body’s ideal goal weight is. I’m not looking for a number on the scale, because I honestly don’t know what that number is. I am, however, intending to keep honing my physical self and allowing my proper weight to reveal itself.

Also, Jeff and I need to move to a new home, and soon. His commute is brutal, so we are moving closer to the city. That’s probably my most immediate goal but, as you can see by the order I’ve listed them, the one I’m least interested in.

I’m sure I can come up with others, but I think that three big goals for the year is enough. The rest is just fill-in material.

Anyone else want to post their Intentions for the year, considering it’s New Year’s Day, with a New Moon? And be sure to join me every Wednesday AM (or listen later in the archives) on BlogTalkRadio. I’d be happy to help you to figure out how to make your own goals happen!