Weight can fluctuate daily due to the amount of fluid we retain. Foods high in sodium, menstrual cycles, medications, and lack of bowel movements can increase fluid retention can skew your weight. The good thing about working out is that with consistency over time, the real story gets revealed. If your weight creeps up after two or three weeks, you have been eating more calories than burning, and of course, this comes with the small exception where real medical attention might be needed.
When measuring progress, I like going about it by measuring the inches lost, expressed energy levels, fitting clothing, or body fat measurements if proper tools happen to be available.
Gaining lean muscle through strength training is another way to gauge progress. For example, if you have gained a pound of lean muscle, this is far different from gaining a pound of fat. Gaining muscle is beneficial to both your metabolism and overall strength. By consistently burning more calories than you consume, muscle gain will eventually taper off; however, fat loss will continue, and that scale will ultimately capture the results.
Weighing yourself at least once a week will help keep you in check to make proper adjustments. To minimize fluctuations follow these few tips:
Fluctuations can happen due to many factors such as lack of sleep, dehydration, inconsistent eating, high sodium foods, and let's not forget losing the fight against self and will power. Keeping your eye on the prize will always help you stay away from any distractions during the process.
If you are having trouble with your weight loss program. Please feel free to reach out for your in-person or virtual consultation. Book by Clicking Here!
I'm always looking for ways to make my life more enjoyable through experiences and experiments.
I was given a fresh bottle of Lavender oil while in France. I didn't know much about it outside that I was all-natural, but boy let me tell you that I realized I had received liquid gold once I started to research. See below—some of the fantastic benefits of this essential oil.
As lavender is thought to slow down the central nervous system, doctors advise patients to stop using lavender at least two weeks before surgery. I only say this to reinforce always do personal research and make sure you are in the clear. Be adventurous and learn something new. #BeExceptinoal
When thinking about my ab routine or what I may give to my clients, I usually break it down by dynamic vs. isometric. What's the difference? Dynamic represents any ab exercises that you physically move through a full range of motion to execute the activity. Isometric exercises typically represent any position that held without changing the muscles or joints' length while contracted.
The one in the video above is a variation of an oldie, Ab Roll Outs. About the category of core exercises that it falls into, this is a dynamic one. Most of you might have seen this demonstration on my social media feed. This movement is fantastic and had me sore for two days. Believe it, when done correctly, it will rip up your midsection in minutes!
Here's how to do the Ab Rollouts.
Note that you can complete this version of the exercise with an ab-dolly, Val slides, suspension trainer, or a stability ball.
The Wall Street Journal released an article some time ago that brought light concerns surrounding the supplement industry. I advocate for the use of supplements in conjunction with a balanced, wholesome diet and fitness program/regime, and have found particular supplements to be a vital aid in my client's success, and as a responsible professional, I always try to play an active role in keeping my clients educated on the effects and uses of supplements. Truth in labeling is expected; however, it is not required of any supplement company to provide evidence until it becomes an issue for the FDA.
The article subjected highlighted a study that found two illegal and two unknown substances in commercially available products. Thankfully, I had never recommended, nevertheless heard of, any of these products, which was a huge relief. The question now lies, how, as a consumer/non-fitness professional, do you choose the right supplements? This concern is an issue for all supplements, even for those that stamp, all-natural, or organic on the label.
Supplements can effectively fill nutritional gaps, so here are three tips that can help you eliminate chances of problems from negligent supplement companies:
Lastly, look for the misspelling of terms; confusion of milligrams, grams, and micrograms; and omission on labels of essential or required information are clear indicators of the ignorance and negligence of the manufacturer.
Use resources that analyze and confirm supplement content, dose, and purity. ConsumerLab.com (www.consumerlab.com/) is one such service. Pharmaceutical researchers also report findings on supplement label accuracy; a PubMed (www.nlm.nih.gov/) can lead you to this information.
Look for the U.S. Pharmacopeia (USP) logo (USP verification mark) on supplement labels. The mark certifies that the USP has found ingredients consistent with those stated on the label. It also indicates that the supplement was manufactured in a safe, sanitary, controlled facility and that the product dissolves or disintegrates to release nutrients in the body. (However, the USP does not test the supplement efficacy.)
Want to know how easy it is to obtain information about the product? Before purchase, look for a phone number on the label to call with questions or report side effects. On websites, look for a domestic address and phone number, in addition to email contact. What type of response do you get from a knowledgeable company, or is the only person available to read a scripted response?
If you are shopping online but are uncertain the supplement is right for you, check the Web retailer’s return policy. A web retailer that also has a brick‐and‐mortar outlet near your locale may be preferable.
Lastly, having access to a professional so that important questions can get asked about supplements is always an excellent tool. If you have any questions or are ready to start a new health journey that separates yourself from the average doer and consumer, Book your fitness consultation now!