[dt_sc_hr_invisible_small]New York Spring is in the Air – Finally! As we head into ending another week of March – we also look ahead and see Passover & Easter approaching fast. Spring is only 2 weeks away and will be here before you know it. Whether you feel like you have been 100% or still struggling – here are some tips for this week and this month:[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]GET OVER IT AND MOVE ON

It’s so much more important to learn from your week than to be negative about it. If you had a hiccup this week – there is no reason to beat yourself up or be upset with what you did or wish you would have done – deal with it and move on. Once you come to terms with the hiccup is when you can move past it. I see clients all the time that have hiccups and the faster they get past them the better they do. The best thing you can do is put all your energy into today, tomorrow and this week’s weight loss. Focus on today and the rest of the week.  [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]YOUR BODY CRAVES ON PROGRAM DAYS!

We know we get the best results from our on program days. In fact most of us know that our body actually crave them. When we are on program and in control we feel our best. It doesn’t mean we won’t be tempted- there is always going to be temptation -but what it means is your body knows it feels it’s best when it’s on program. Did you ever find yourself eating just to eat, or not caring, or carelessly making food choices and you just feel blah, bloated and miserable. It’s because when you are on program and your body gets so used to eating clean all week and eating portioned – as soon as you go off program for a day – it’s going to crave you to be back in control and back to your healthy eating. Your body knows what the right thing is for you – its your mind you have to keep in control. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]CHEATING IS FUN ONLY AFTER EATING CLEAN

There is no denying it – we enjoy our cheat days 100% more when we are on program 100% the week before. There is only one thing as good as cheating after an on program week — and that’s eating clean after cheating. Getting back on program and having your healthy clean weight loss days are what you need to embrace and enjoy. You are doing your body good and you know that these clean days are what make you enjoy your cheat day guilt free. The more consistent you can keep six clean days the better you feel, look and the more you will enjoy![dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]DOING THE RIGHT THING FEELS GOOD

We all know how true this is. When you are on program, following your meals and snacks, exercising – you are feeling your absolute best. It gives you a sense of control in your day and your life. Often clients will say to me “why did I ever go off program I feel so good when i’m on it and doing the right thing”. There is no better feeling then putting your head on the pillow knowing you had an on program day and there is no better feeling waking up and looking in your closet knowing you will feel great in whatever you put on[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]DON’T FEEL SORRY FOR YOURSELF

Many of you know the drill. You will absolutely have some hunger at some point in the day – if you don’t feel it then most likely you are not losing weight. The reason for the hunger is you have to eat less than your body needs. There is no other way to do it. That’s why it’s so important that you love what you are eating — because no matter who you are, when you are trying to lose weight you are eating less than before you started. Yes you will be a little hungry but never starving. Don’t sit and feel sorry for yourself because you can’t eat everything you want. It’s time to put the work in – you put the weight on and now you are putting the work in and taking the weight off. We know it’s not easy that is why we live in a world that is the highest obesity rate. But that doesn’t mean you have to live that way. What you have to do is be okay with being a little hungry — and don’t feel sorry for yourself that you have to put the work in to feel your absolutely best. Trust me when I tell you everyone works at it – some more than others but everyone works at it. Depending on how much you want it will determine how well you do. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]If you are doing great – continue. If you have not been great- it’s time to pick yourself up and wipe yourself off -lick your wounds and move on to a positive place. Make your week a happy healthy and on program weight loss week. Because only you have the power, strength and want to make this week and this month amazing.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Final Thoughts…. There will always be some kind of mountain that is on your path and in your way – emotional, physical, social – they can all make you weak and over eat.  Staying in your power and staying mindful is what keeps you on your path and what helps you climb over those mountains. Always remind yourself why you are doing this and how important it is to you. Every mountain you climb over will help your next mountain be easier to climb than the one before. Keep moving forward and work hard everyday and remind yourself when you are in the face of temptation – that there is no better feeling then being in your own power.  When you stay on program especially in the most challenging of times is when you will get the best results. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]ARE YOU READY FOR MARCH?

YES YOU ARE….[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Spring is coming and everyone has lots of different emotions…. happy, sad, determined, mad, excited, disappointed… You name it and I am addressing it with clients. What we have learned so far is when you are in quarantine and go through something like Covid most of the time the results have not been pretty. It was a given that at some point you didn’t do the right thing for longer than a moment. How big or bad was very individualized across the board. However, while many of you got right back on in the Fall and Winter and have tried your best – some still struggle everyday from the affects of it all. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]I want you to first know – it’s okay. Whatever you did or where you are the most important thing right now is to put it behind you and get back on program – no excuses, just do it. Get back on your program and fight hard for what you want. You have 5 weeks of March that will give you an amazing start and if you do the right things can take you to a very happy place. For those of you that have been amazing – keep going you have the head start – don’t stop, don’t look back – stay mindful and enjoy and be motivated by the mental and physical changes you are making everyday. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Short Term goal – where do you want to be April 1? 

One pound a week = 18 lbs[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]We all need goals – they are motivation to take us where we are today and where we want to go. Our short term goals help us reach our long term goals. But you have to start now the more you put it off the longer it will take you to get to where you want to be.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]FOOD AND EMOTIONS: Don’t let the past hurt your efforts today. Food plays with emotions and feeling in the most drastic way. It can make you ride an emotional roller coaster that if not thought out can ruin your efforts quickly. I have seen the most dedicated people cave after one drink. I have also seen the most dedicated eat out of fear and boredom from quarantine. What you have to remember is when you emotional eat that also gives you negative emotions. You eat because of your emotions – and then you over eat more because you are sad your emotions made you eat. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]It’s not the food that made you gain – it’s what you are doing with the food and how you are abusing it that creates the emotional roller coaster and results. The best thing you can do is learn from it. What made you feel good and what made you feel instantly bad. And most important how you feel today. Where are you and where do you want to go…[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]STAYING IN YOUR POWER: We have been talking a lot about the importance of staying in your power. Your power is your choices. When you make the choice to stay on program and follow your menu and exercise – you are staying in your power. When you make the choice to go off program because of stress, anxiety, alcohol, just simply in a bad mood – then you are giving your power away to your emotions. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Being in your power means mustering up the ability to handle your emotions mindfully. It means breaking free from anything that holds you back and makes you feel mentally and emotionally powerless. Staying in your Power is a kind of mental toughness that we need to bring to every situation. It’s the ability to take decisive and deliberate action toward a desired goal. It’s about living life intentionally with a sense of purpose and effectively managing your boundaries and fighting through the unhelpful thoughts that often sabotage your progress[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]How do you stay in your power:[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible]You are ready for March! Don’t let the days slip away – make the most of each one and choose happiness.[dt_sc_hr_invisible]

[dt_sc_hr_invisible_small]MINDSET

BE OBSESSIVE[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]With February coming to an end and beautiful Spring approaching we are going into MARCH with a Healthy Positive Mindset of OBSESSION.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]When you hear the word OBSESSIVE – you may think that’s a bad thing. But that’s only true when you’re obsessing over something that’s not healthy. The truth is obsession is an absolutely positive quality when it comes to improvement – and that is exactly the case when it comes to your mind, body, health and weight. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]If you want to be successful you have to be obsessive about it. Obsession can be a powerful and positive mental state. An obsession, by definition, is something that excessively preoccupies the mind. So if you are asking yourself is it healthy to be obsessive about something the answer is absolutely – especially if that obsession is an obsession to improve yourself – it’s not only healthy it’s also very motivating[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]We have all seen the obsessive people. You know the clients who are “on program” every week. If it’s not their cheat day they don’t cheat. They don’t make excuses and they don’t look to blame others – they own it. They are okay with being uncomfortable. They know what they want and they are willing to do whatever it takes to get it. They are aware everyday of how much this means to them and they are willing to work for it every day.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]So how do we become obsessive about what we want. Most of us are naturally goal-striving. We experience more satisfaction and joy from striving to achieve our goals than we do from actually achieving them. When we check the scale at the end of the week and see that all our sacrifices paid off in a 1-2 pounds loss, it feels amazing. Small successes are motivating, and they help us stay focused. These small successes also feed our obsession to keep striving and improving. So start with small goals and be obsessed about reaching them.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Here are some tips on how to become obsessive to achieve your dreams and goals:

[dt_sc_hr_invisible]My Final Thoughts: I suggest that you become obsessed about living the life you want – otherwise, you are going to spend a lifetime being obsessed with making up excuses as to why you didn’t live it. It’s important to stop waiting for success and instead start approaching it as a duty, obligation, and responsibility.  The people I know who are at the top of their game didn’t get there by wanting to be better, they are there because they are obsessed with wanting it. And listen I know there are a lot of people who will disagree with me, and that’s okay. Everyone has to have their own beliefs and thoughts on what is important to them. But from what I see – when you take care of yourself and feel your best it gives you confidence and courage to live the life that makes you the happiest. And because of all the temptation in the world – you have to be obsessed about your goals and dreams because there is just too many distractions to take you off your path. And before you know it months and years have gone by and you are still trying to accomplish the same thing. Don’t do that to yourself. Be obsessive about what you want and reach that goal. When you reach it then you can move on to the next goal and next dream. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]HELLO FEBRUARY! [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Congratulations to those of you who have remained true to your goals (and there are so many of you) I am beyond thrilled and excited for you all. It’s a tough time of year but it’s also the most important when it comes to weight loss. The days go by fast…. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]February has already arrived and what a short month it is with Valentine’s Day around the corner — I can assure you March will arrive even faster. So for those of you who have not stayed true I think you need to take a moment and think about how quickly the days are passing. The time to work on your mind and body is now when the snow is on the ground not when it’s spring and you are trying on summer clothes. Life happens quickly – and if you are not moving and thinking and planning, it will pass you by and you won’t even know what you did in the time it was passing. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]This week’s theme is to love yourself enough to stop making excuses.  We all have excuses if we want them.  You can tell yourself that it’s quarantine, or I have no will power, it’s the kids, or I will start tomorrow….. whatever excuse you want to tell yourself is what you will believe. The bottom line is you are still using them as excuses to cheat and go off your program. And regardless of how true your excuse may be, it doesn’t change the fact that when you go off your program you will not lose weight. So remember even the best excuse in the world is still putting you in the wrong direction. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]THREE IMPORTANT THINGS TO REMEMBER:

[dt_sc_hr_invisible]There are no real excuses when it comes to reaching a goal. Even the weakest person can be a doer at their own pace. Every excuse you make puts you further behind and farther back from where you are trying to be. But if you plan, prepare and focus and keep reminding yourself what you want – then there will be no stopping you. Even if you are at a snail’s pace you can still be in the same positive direction and moving toward your positive goals. So stop making excuses and start doing. Stop talking about it and start planning for it. Stop floating around waiting for it to happen and put your feet on the ground and start moving in the right direction and don’t stop until you get there.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]You can’t undo your old excuses – just stop making new ones…. Don’t think about the past instead move forward and make tomorrow better than today.  If you have not been great and are starting to freak out because it’s February and March is quickly approaching then you need to stop regretting, stop beating yourself up and stop trying to undo damage that is already done. I get messages all the time – how can I reverse my extra cheating, or how can I get this weight off tomorrow! I’m sorry but you can’t turn back the clock in any part of your life. Where you are today is where you got yourself, so accept it and move on to working hard to getting yourself to where you want to be. Trying to do anything quick or fast are bad habits that got you to the overweight place you started. You don’t want to keep going down that road because that is what will keep you on the roller coaster. If you want it to be different tomorrow, next week, next month – then you need to start the change today. The only way to get the weight off is to stop making excuses and be more committed to your dreams than to your comfort zone. Stay on program and follow your menu and put the time in like everyone else. Putting the time in is the only thing that will make and keep you successful. If you are not happy with your weight today you need to own it and deal with where you are. You need to understand and own that you got yourself here. Then you need to focus on the change and the work and the positive process that you will take to get you to that happy place. The happy place where you feel good in your skin. That happy place that gives you confidence and makes you love waking up feeling lighter, happier and healthier. The process is simple: follow your menu, absolutely no excuses, put the time and the work in, stay on your path and remember your goals – and keep following the process 6 clean days a week and 1 Cheat Day.  Don’t try and change the rules and don’t try to rush the process. You know it works you have either done it or know someone who has had amazing success. Every week the weight loss will add up and before you know it you will be the person that you always admired. The person that made no excuses and worked hard for what they wanted. You will be the one who has control and who knows what they are doing and feels good all the time because you are following your 6 days on and 1 day off. You will no longer have the guilt of eating out of control and you will know that your hard work is what makes you feel amazing. When you stop making excuses and starting doing – it’s life changing because you realize that you can have it all. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]January is coming to an end. I want you to take a moment and look back. Are you where you thought you would be? Have you stayed true to yourself and your program? Do you remember December when you were convinced you just couldn’t wait to eat clean and go back on program and do all the right things? You were so upset with how quickly you put the pounds on and promised yourself that January was going to be your month to feel good and get back to the person you love to be. For those of you who did exactly that – I give you a big congratulations as I know there are so many that are doing amazing and I’m truly so proud of you all for working hard everyday. I know how hard this is. I see first hand the struggle is real. With temptations and pressures of work, jobs, friends, family. It’s so easy to give in. We all get weak sometimes. What you have to always remember is there will always be something going on…happy, sad, good, bad, quarantine, celebrations, peer pressure, job, family, friends, health. The list goes on and on. This is life and what makes life so truly amazing is the ups and downs we go through to get to where we are each day. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Did you set your goal this week? This week we have been talking about the importance of setting your goal. Why? Because goals trigger behavior.  Having a challenging but achievable clear, compelling goal mobilizes your focus toward actionable behavior. In other words, goal setting motivates you. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]HERE ARE SOME TIPS ON HOW TO STICK WITH YOUR GOAL[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]1. Promise and Commitment to Yourself…. Don’t think about the actual goal instead remember that your goal was a promise and commitment you made to yourself. It’s easy to say who cares I didn’t lose the pound, or the so what I ate the extra snack, or big deal I didn’t run that mile. It’s not the actual goal that you gave up on it’s yourself. You made a promise and commitment to yourself to do this one challenging but achievable goal this week. Don’t give up on the commitment and the promise because that is the same as giving up on yourself. And once you do that you are giving yourself the excuses and lack of discipline to break that promise and commitment every time something gets challenging in your life. The most important promises and commitments in life are the ones you make to yourself. Those are the one’s you need to keep.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]2. Don’t Give Up…. Remember before you give up on your goal because you are stressed or because of anything that is not going right in your life – remind yourself giving up on your goal is going to make it worse not better. The one thing you can control is completing this small challenging but achievable goal. If you don’t give up and you complete you daily goal you will actually feel more motivated and stronger to handle any obstacles that may travel on your path that day.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]3. Don’t Allow Setbacks to Destroy your Goals…. Unfortunately, many things don’t go as expected, no matter how much planning we do. Being patient with yourself is key to approaching bumps in the road in a positive way. Accept the hiccup in your plan and determine what you could have done differently and how you will now move forward in achieving your goal. For example: If you decided your goal was to stay on program no matter what this week….. then don’t turn one “weak” moment into a reason to cheat the entire day, night week, month. If you get right back on program after your slip up, it will keep you mentally in the game knowing that you didn’t turn a slip into a fall.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]4. PLAN – PREPARE &. FOLLOW THROUGH…. Yes most of you know this one and how important it is. It’s not just about food. Whatever your goal is this week you must Plan (know when you are doing it or how you are doing it), Prepare (make sure you know the time, or have what you need to accomplish it), and Follow Through with what you planned and prepared for each day. These three things are life changing when you incorporate them into your every day. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]5. Push Yourself…. Without pushing yourself to your limits you will never know how far you can can go and what you can really achieve.  It’s okay to be a little uncomfortable — that usually happens when you push yourself. If you are not a little uncomfortable you are not pushing yourself hard enough. This week give yourself that extra push everyday to complete this one goal, and don’t let yourself make any excuse why it’s not important. How hard you push is going to determine how much you want it. That extra push and being a little uncomfortable can make all the difference. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]This is a journey – your journey. You don’t have to make drastic changes in order to notice an improvement in the quality of your life. At the same time, you don’t need to wait a long time in order to see the measurable results that come from taking positive action. All you have to do is take small steps, and take them consistently. Because reaching consistent small goals lead to big results.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]STAY FOCUSED

Work Hard & Do the Right Thing[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Whatever makes you happy should be easier to work toward. But, sometimes we put too much thought into things we don’t need to. For example- it’s snowing in New York Today. Don’t use it as an excuse to overeat. Don’t fill your head with reasons why you should go off program today — instead fill your head with reasons why you should stay on program today. Because in a couple of hours or a day the snow will be gone, the sun will be shining, but if you cheat today the weight will still be there. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Wherever you are today and moving into this week…. I want you to be positive and confident about what you can achieve and why you want to do it. Think about feeling good, happy and alive in your mind and body. Don’t focus on just today think about tomorrow, think about next week, think about Spring and Summer. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Stay Focused… in your life and your journey to get to where you want to be. Only you can make it happen. Everyone has different reasons for losing weight and feeling great. Whatever your reason is, you need to keep it close to your heart. You have to realize that life is short and you want to enjoy it fully every single day. Don’t be upset about things you have the power to change. Use those emotions in the most positive way and change the things that do not make you happy. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Just because you want it doesn’t mean it will be easy…..the temptation will always be there. When you tell yourself you are done with over eating or you are done with eating in between meals, that’s great. But now you must train your mind and body to be done. The more you get back on that consistency of doing the right thing over and over without fail is when the temptation starts to disappear and your happiness and goal becomes clearer and clearer. It’s one day at a time, and then one week at a time. Continue to work hard at what you want and make the right choices and before you know it you are back on your path and feeling amazing. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Being incredible can sometimes be uncomfortable….If you want results you have to be willing to do what it takes. This is what it takes – getting up everyday and working toward your goal and agreeing that some days will be very very uncomfortable. And that’s okay because it’s those tough uncomfortable days that you get through that make the biggest difference in the outcome. When those uncomfortable times or days appear you need to work harder to get past them. Don’t waste time thinking of an easier way because there is no easier way than doing the right thing. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible]When you are down push yourself back up….Regardless of where you are or how many times you slip up – the most important thing you can do is get right back on program and keep going in the right direction. Whether it’s a little slip up or a big one – it’s not about the slip – it’s about getting up. We all slip and we all fall but the sooner you get back on your feet and on your path is the sooner you will feel so much better and be back on track. The longer you lay down the longer you will feel terrible and the longer it will take to get back to a better place. Life is not perfect and it will never be perfect. We will always have times that will be more difficult than others and they are usually times that feel different from everyone else. It doesn’t matter – what matters is right now. Wherever you are you have to focus on where you want to be and keep moving in that direction. If you keep getting up every time you fall, you will get there. Yes, it might be slower than someone who doesn’t fall as much but who cares – the most important thing is you are in the right direction and you will get to your destination.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Reality is you have to work hard… I have told my kids since they were young don’t look for short cuts they never work. If you want something in life you have to put the time in and work hard for it, and even when you get it you have to continue to work hard to keep it. It’s so much easier to work hard for something than to waste time thinking of short cuts.  The time you spend trying to find an easier way or a short cut – could be time that you already invested into the work that would be getting you to where you want to be.  I can’t even begin to tell you how many clients came back this year after gaining through the pandemic or summer or the holidays. They tried the quick fixes that promised them fast weight loss -only to gain double back as soon as they went off.  So stop looking for short cuts. Start today and put the time and work in, and I promise you by spring you will look back and be so happy you did it. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Final Thoughts… For most of you life is very simple if you stay focused and you don’t complicate it. If you want to do well in life you must get up everyday and work hard toward what makes you happy. Don’t waste your time looking for short cuts or easy. Just get up work hard, make good choices and you will reach your goals. We all have to work. And it should be at multiple things – jobs, family, school, love, dreams, health & body. But the point is no matter what it is in life that you are working for – if it makes you happy and you get up everyday and put the time and effort into it – I promise it will happen. Yes it may happen slower for some but slow or fast it will happen. Consecutive days, hard work, making good decisions will lead to incredible results. And when you continue to do the right thing – the journey is alway just as exciting and rewarding as the outcome. Everyday you are closer to what you want. Everyday you feel better and better. Everyday you have more and more control. And this should apply to everything in life. The more it makes you happy the more likely your success will be.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]So you’ve been exercising and continually eating on program only to step on the scale and find out that you’ve gained a few pounds. It’s okay. I know your immediate thoughts: “why am I gaining weight?” and “How am I gaining weight for that matter?” Then you think “let me text Josephine” 🙂  While it can be easy to let a higher number on the scale screw with your head (especially if you feel you’ve been doing all the “right” things), it isn’t cause for panic. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]It’s been such a topic of discussion on weight, exercise, water intake, stress, muscle vs. fat. So what I have decided to do is explain how each affect your body and I will follow it up with a video and podcast for further clarification. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]HERE ARE FEW REASONS WHY EVEN WHEN YOU ARE SHRINKING YOUR NUMBER CAN BE HIGHER. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]WEIGHT TRAINING:  Weight training can cause weight gain due to an increase in muscle mass. If you strength train regularly and improve your fitness level, your weight on the scale may increase while your body fat percentage decreases. Muscle is denser than fat and takes up more space. So even though a pound is a pound – meaning whether it’s a pound of fat, feathers, sand or muscle a pound is always going to weigh a pound. HOWEVER, when you lose body fat and you replace it with 2x as much muscle you can actually be smaller and weigh more because fat takes up more room then muscle. So while I never discourage weight training I always tell clients you have to be okay with the number going up if you are weight training. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]MUSCLE VS. FAT:  Muscle is smaller and denser than fat. A great example is to take your leg (thigh) or stomach. . Fat is mushy and spreads and is loose and takes up more room. So if you have flabby thighs or a flabby belly with muffin tops you have lots of fat cells stored there. Now you are eating on program, you are exercising and building muscle. While you are building muscle you are decreasing your body fat and your cells are closing (fat cells never go away they just close and make more space either to just be thinner or they are making more space for muscle). Just like you can keep growing fat cells and get heavier and heavier you can do the same with muscle and build muscle in that area. But because muscle is smaller and denser your weight will be the same but you will look totally different – smaller and leaner.  You can fit 2x more muscle in the same space as fat and it will still look smaller because it’s dense.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]FOOD AND EXERCISE: Important to remember when you exercise and you are trying to lose weight you don’t eat more. It’s a very hard concept especially when you are hungrier from exercising more. Your reward is how you look it’s not to eat more because you exercised. One of the most common things I see when when a client uses a workout as a green light to eat whatever they want. Sometimes when you have an intense sweat session or you push yourself in a new way, you can look to food as a reward for a hard workout completed. I have had clients come to me and say I did double workouts or I worked out for hours. I always say “why?” Of course you want to work out and stay healthy and look and feel good but unless you are a professional athlete you don’t need to be working out for hours. What you need is your hour of exercise everyday and to eat on program and you will get the best results. In fact most of the clients who complain that they are doing double workouts or are in the gym for hours are those who are also complaining they are not losing weight – and that is mostly because they are eating more than they should as a reward for working out. Your body needs fuel, but an intense workout is not a license to eat whatever or as much as you want. The best results is when you are eating on program and exercising – that combination is all it takes to look and feel your best.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]WATER WEIGHT: Water makes up approximately 65 to 90 percent of a person’s weight, and variation in water content of the human body can move the scale by ten pounds or more from day to day. That’s right water can alter your weight by as much as 10 pounds. Sounds like a lot? It’s not. Great example my boys who weight train heavy regularly – they never care what the scale says, in fact the higher the better because to them they are gaining muscle and that’s what they want. Along with that they walk around with a gallon jug of water, and they continually fill it as soon as it’s empty. So of course you can be up to 10 pounds higher when you are drinking large amounts of water constantly throughout the day. *You should be drinking at least half of your body weight in water each day and even more if you are having serious workouts or running long distance. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]However for most of us it’s about 3-4lb water weight, so if you think you just lost a few pounds from that serious spin class? Don’t get too excited — it’s likely just water loss due to sweat. And if you’re seeing a higher number on the scale, that could be due to water retention from drinking the water throughout the day. The amount of H20 in your system has a heavy influence on your weight and could be the answer to the question, “why do I gain weight so easily?”  Your body will always fluctuate do to water. So no matter what, stay hydrated all day. At the end of the day it’s good for you body, weight loss, skin, and over all health.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Water Fluctuation: If you are not weight training generally your weight will always fluctuate at least 3 lbs from water. However you will also notice that if you are not weight training and only doing cardio then each week you have a new low number even with the water weight (so even with the water weight you should be lower than the week before depending on how much water you are holding). So while mid-week it might seem higher by the time you weigh in you should see a new low number even if you are still holding a little water. Depending on how much water you are holding can determine the 1-3 lb loss. Example: you started at 200 but lost 5 lbs and now 195. Mid week you will see anywhere between 195-197 (that is the 3lb fluctuation) but you won’t see the 200 because your new low is 195. And that will continue as you lose weight. So when you get to 180 from the 200. You new low will be 180 but it can fluctuate up to 183. My point is you should always give yourself 3lbs higher for the weight to fluctuate with water. Some will be higher than 3lbs but as a rule I always tell clients give yourself at least 3lbs. With that said understand that if last week your new low was 175 and you lost another 3lbs this week you may only see 1lb loss on the scale because you are holding 3lbs of water which would means you will see 174 but you are really 172. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Water & No Exercise: For those of you that are not exercising at all then it’s a whole different story and it could take you longer to see results. As we age our bodies run slower so we need exercise to help it run properly. When you have no exercise and sitting all day is like a slow death. You are not burning anything your body is existing and it will take twice as long to see the weight loss. So while you may have lost 1lb this week you may be the same or even higher with no exercise (depending on your age) because if you are 150 but lost 2lbs but are holding 3lbs of water weight you are going to read 1lb higher when you are actually 1lb lower. If you stick to it you will eventually see the weight go down even when holding the 3lbs of water but it will take longer. That’s why I always tell you at the very least go for a long walk. Do something to get your body moving.  [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Water & Weight Training: If you are weight training then you won’t see a new low but you will be smaller in size. When you are building muscle and holding water it could take weeks to see the number go down even though your body is shrinking. If you are weight training you can actually see a 5lb or more weight gain (not in a week but over time).  Because you are replacing muscle with fat so that could be 1- 2 lbs and then you have the water weight and that is 1-3 lbs addition to the muscle. But at the end of the day if you can handle the number on the scale you always look better overall and will be smaller overall if you weight train. Unless of course you are body building then you will be bigger but it will be all muscle and you will still be happy. If you are struggling with understanding this – I plan to follow it up with a video and podcast for clarification.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]STRESS: Stress can cause weight gain. When you are under stress from tough workouts or a tough day, or lack of sleep, your body produces the stress hormone cortisol. More cortisol released in the body can cause fluid retention and inflammation. Make sure you plan some downtime to do the things that recharge you mentally and physically. Be sure to take a recovery day during your workout week, so you are not over-exerting your body. Rest days and cheat days are just as important as clean on program eating and exercise days.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]WEIGHING: While weighing yourself can be one way to track your progress, it shouldn’t be the only way. And it certainly isn’t worth obsessing over with daily weigh-ins. Remember losing pounds on the scale does not mean that you are more fit — it just means you are lighter at that moment, which doesn’t mean much at all especially if it’s water weight. And keep in mind that if you’re exercising but gaining weight, it could be that your workouts are effective and you are just gaining more muscle then you had in fat. One of the best ways to track your progress is your clothes. I ask clients all the time how are your clothes fitting you. That is the key to seeing your results because it’s not just that they fit you but that you look and feel good in them. Because you can be in tight pants at 125lbs and be made up of mostly loose fat but when you are working out everyday and you are muscle you can weigh 135lbs and those same pants are loose on you or fitting you perfect. So it’s not always about the scale it’s the combination of what you are doing weight training, cardio, water, eating on program and stress. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]NUMBERS: So if you are a numbers person and need to see the number drop on the scale each week then you should wait to weight train until you reach your goal. Keep your stress in check and do a cardio session before you weigh in to release any water you are holding in your body. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]CLOTHES: If you are okay with the number fluctuating and are okay with tracking your progress with your clothes and how you look and feel, then eat clean on program, incorporate the weight training sessions, drink your water -but always continue to keep your stress in check. Progress: once a month put on a piece of clothing (pants, shorts, bathing suit) and at the same time weigh yourself. See how the difference in the scale matches up with how your clothes are fitting you from the month before. You will be pleasantly surprised with the results. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Final Thoughts: Keep your motivation up, stay positive and continue on your path and do the right things. This will always keep you in the right direction. Whether you are looking for muscle, fit, thin and/or lean  — when you are happy, healthy and confident you can have success and look amazing in any healthy body. [dt_sc_hr_invisible_small]