Ending Your Relationship With The Scale

scaleWeight is just a number. What matters most is how your body feels.

That being said, I want to talk about scale warriors, what they are and how there are other/better ways to track weight loss results.

What is a scale warrior?

Someone who solely relies on the scale as a dictation of their progress.

Tracking progress on your scale isn’t a bad thing, but to obsess over that number can be. Many factors contribute to viewing your weight loss progress. I want to express that the scale should NOT be completely relied on. Here are some more ways to track your results:

  • Weigh yourself and keep track daily. Two weeks later- calculate the numbers together and average them out. Doing so will give an accurate weight and how you’ve progressed within that time-span.

  • The numbers on the scale may not go down so it’s important to take body measurements, (waist, arms and legs) along with your two week check-in’s on your progress.

  • Progress photos are a substantial way to track your progress. One front shot and one of your side every 2-4 weeks. Visualizing your progress in photos will help understand that being healthy is more than a number on a scale.

  • You can also use how your clothes fit to track if you’re doing well in your weight loss journey. If a shirt is more loose fitted than normal, the belt buckle goes in one more notch than before or you could even be going down a pants size or two.

Weight loss isn’t a linear process. You won’t always step on the scale and see the numbers go down. Your body is constantly changing. From fluctuating water weight, to gaining/losing body fat or even trying to recover from a workout.

Don’t beat yourself up over the number. Use all of these tricks to track your progress. Weight loss isn’t quick or easy and requires patience. It takes time to be your best self. The number on the scale will never be the only thing that defines you or your progress. Keep a positive attitude and work hard towards your health daily and the results will follow.

 

 

 

 

Turn that FAT into ENERGY!

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No “magic pill” here ladies and gentlemen! Better yet a “magic” liquid! Feast your eyes on L-Carnitine.

What is L-Carnitine, you ask?
L-Carnitine or carnitine is an amino acid(building block of protein) which can be found in red meat, in your body, and obviously in supplements.

What is its job?
Carnitines job is to help your body produce energy. This is the best part! It helps your body produce energy by delivering fatty acids from stored body fat to the mitochondria of muscle cells to be used for energy. In other words you have an increased fat metabolism…we all want that!

Tell me more!
This amino acid also crosses the blood brain barrier, giving you a powerful antioxidant that increases mental alertness, and concentration.

That means you burn fat and think more clearly! That’s a 2 for 1 special right there!

When and how?
You should take carnitine 15-30 minutes before physical activity. Once it’s in the blood stream you’ll begin to notice the mental effects.
You’ll want to take about 1.5-2 grams per serving. There’s studies that show you should start noticing a drop in body fat in about 2 weeks if a healthy diet and exercise regimen are put in place.

So there you go people something new to think about!

Questions, comments, things you would like to know or see…let me know!

Stay Fit. Stay Healthy.

Push it to the Limit!

Workout of the day right here ladies and gentleman! This is a HIIT routine for reps instead of time. Good luck!

10 Standard push-ups
10 Shoulder width squats
5 Diamond push-ups
5 Feet together squats
10 Wide push-ups
10 Wide stance squats
10 Squat thrust

Novice 3 sets
Amatuer 5 sets
Pro 7 sets
Rest- UP TO 2 minutes between sets.

What would you all like to see more of in my post(nutrition, training, supplements, everything)? Let me know!

Stay Fit. Stay Healthy.

Quickie For the Day!

Today is a Tabata day! For those of you who don’t know, Tabata is like HIIT except shorter intervals for movement and rest. HIIT actually comes from Tabata training! So let’s get to it!

Tabata Workout
Go 20 seconds doing as many as you can and rest for 10 seconds between each movement. Repeat the workout 7 more times, doing 8 total sets.

A
Jump squats
Push-ups
Alternating lunges
Burpees

Rest for 2 minutes

B
Plank jacks
Superman
V-ups

The “magic” fat burning pill!

Fish-oil

Everyone is always looking for that magic pill to get smaller or to lose weight but lets be real…one does not exist! Even the pharmaceutical companies can’t come out with a good sustainable fat loss pill just ones that make you starve yourself. To burn fat and lose weight, diet and exercise is everything more diet than exercise. But there are things you can take in combination with proper diet and exercise to help speed up results, one of those things being…fish oil! Yes people fish oil has many benefits and one of them happens to be fat loss. But first lets look at the other awesome properties of fish oil.

The biggest part of this pill is the OMEGA-3 that it contains. Omega-3 is key to a healthy cardiovascular system. This omega helps decrease the bad cholesterol(LDL) and increase the good cholesterol(HDL) if taken regularly. It also helps decrease inflammation in the blood vessels helping increase blood flow and lubricate the joints.

Fish oil also aids in brain health helping to decrease depression and assist with memory and cognitive abilities.

Lets not forget about skin health! Fish oil helps maintain elasticity in skin by helping with collagen production. Maybe not a big deal for most but every little bit counts.

Last but not least! The reason why you are reading this post, FAT LOSS! Fish oil is important when losing weight and dropping fat. When taken on a consistent basis the oil helps with the production of leptin. Leptins job is help increase the metabolism and decrease appetite. A faster metabolism means faster fat loss! Sweet right? The last thing you’ll want to know is that it helps increase insulin sensitivity which helps prevent the body from releasing too much insulin when digesting carbohydrates.

All in all fish oil is a very important supplement to take and shouldn’t be over looked or underrated!

HIIT What?!

I always have my clients ask me, “what is the most efficient way to burn fat that is quick and to the point?” The answer to that question is HIIT TRAINING!
What is HIIT Training? HIIT stands for High Intensity Interval Training. What that means is you have short intense anaerobic activity combined with a less intense rest period. When engaged in this type of training studies have shown an increase in metabolic rate, fat burning, and improved glucose metabolism. The one other principal that I like about HIIT is EPOC(Excessive Post exercise Oxygen Consumption) this is an awesome principle because studies have shown an increase in resting metabolic rate for up to 24 hours after exercise…that means more calories being burned without having to put in work…who doesn’t want that? Let’s not forget that along with all these metabolic benefits you also get the improvements in endurance whether you are a seasoned athlete or just a person getting started in fitness. I could go on and on but instead I’ll leave everyone with a sample HIIT routine to try:

Each exercise is done for 60 seconds with 60 seconds rest after the last workout.

Jumping jacks- 60 seconds
Deep air squats- 60 seconds
Mounting climbers- 60 seconds
Squat thrusts- 60 seconds
Rest- 60 seconds
(Novice- 1 round, Amateur- 2 rounds, Pro- 3-4 rounds)

Let me know what you think and would like to do differently! Kill it!