Get off and stay off the scale!!!

This is going to be hard for some of you because for so many years that was our tool to gauge progress. Well on behalf of the industry, I apologize! Now that that's out of the way...  You have to stop weighing in yourself! We all know the tricks. First thing in the morning naked (women) and guys afternoon evening to make sure that weight is up. Gains son! 😂 

Anyway, what we are doing is lying to ourselves, self-sabotaging, and not getting an accurate assessment. I ask ALL of my clients to not weigh themselves unless its assessment time in the studio. You have no way of gauging weight gain or loss due to body fat increase/decrease or skeletal muscle increase/decrease, maybe water rention 🤔 I mean, there are so many factors and all you do is jump on that scale and beat yourself up!  

Heres the scoop. 90% of the reasons why the scale went up honestly has nothing to do with you actually increasing bodyfat. Here are some reasons why your scale is a little haywire 👇🏾 

▶️You've been heavy into resistance, strength training past few day (which is needed for a more effective program and progressive results)

▶️ Not drinking enough water 💦 (again, you know how I am about my water) this will also increase BMI readings temporarily  

▶️ Ladies, hormones are fluctuating. You're all over the place (more than likely, time of the month) do yourself a mental favor. Stay off the scale for 14-16 days. 

▶️ Stress 😳 

▶️ Not sleeping well 😫 

▶️ Starting a new program, routine, or just changing things up. Our bodies are brilliant! Sometime we're getting tested on how bad do we want it, and is this something we're going to stick with. Think about it, if our bodies responded instantly to the changes, we wouldn't appreciate the hard work, and feel as if we could get away with a little more treat days or less time training 🤔  

Action plan👇🏾 

👉🏾 Take pictures (lots of them) 

👉🏾 Measurements (old school, but effective) 

👉🏾 Use clothing as your new scale 🙌🏾 

👉🏾 Confidence 😎 

👉🏾 Energy

👉🏾 Leave to a TRUSTED pro to explain where, if, and why the scale increased or decreased. Bmi%, bf% and skeletal muscle all play a part in the number 💯 

Make these moves to make changes

When starting your health and fitness transformation we have to start this journey with the end picture in mind.  No matter what we want to accomplish in your training, to achieve the physical vision you want, there are key factors that must be incorporated in your program. 

Incorporating Resistance/Strengh training, core and balance, cardio,  and flexibility training this will produce the most effective program and training sessions.  

Here's some moves to make to feel like day 1 all over agin🔥 

▶️ Timed workouts- this allows you to start building a lifestyle of fitness. Making sure to carve out 20-30 minutes (very realistic for everyone)  to get active and use those endorphins to be productive! 

▶️Intensity- so many ways to increase intensity when feeling like becoming dis-engaged with your training. Increase weight by 5lbs or so, increase reps, shorten rest between sets, or completely change your method of training for a bit. Just like anything else, when we get comfortable we stop responding. Try to introduce a new technique to your training or just an exercise every 4-6 weeks. 

▶️Hydration- water 💦!!! You already know how important this is and how much of factor this place in your complete transformation. This is huge!! 💯

▶️ Get an assessment- go to your local fitness expert, studio, or gym and get the complete picture on where you're at now. Already have your vision of success in mind and get professional guidance on how to get there! What obstacles will arise, what's needing to be done outside of your training sessions and how realistic is it to make your transformation happen! You won't get to where you want to be doing the things and keeping the habits you currently have. It's time to get uncomfortable. Just get a plan on what you need to do going forward. Nutrition, training, sleep, and at some point even environment will have to change for your successful transformation.