Listen up! If you're using the scale track your progress, know that your weight absolutely, 💯, without question, will fluctuate. We don't live in a vacuum and therefore can't control right down to a T the exact inputs and outputs that contribute to our body weight.
But that's ok. No need to freak out and throw in the towel if you see the number go up one day. There's many reasons that might happen (keep reading to find out why), and it's totally normal.
If you're going to track your weight, be more concerned about seeing a downward trend over time. That's what matters most. .
. #Repost@saltylifts with @get_repost
⚡️The Secret Behind Losing Fat⚡️True story: I used to start my day either super motivated or depressed and defeated all because of a number I saw on the scale each morning.
I guess I let it control me & dictate my worth. Yet, little did I know that "weight loss" isn't always a useful marker of progress. Reason being, there's a ton of things that can influence daily & weekly body weight...
🍕 A higher salt or carb intake than normal
💩 If you haven't pooped
💦 Hydration levels
🥘 Food still in your stomach
😷 Food intolerances
💁 If you have your period
🏋️♀️ Soreness from a heavy/intense workout
Once I understood that the scale is just a tool, but not the *only* tool, I started to see the fluctuations in my scale weight as just a series of data points, rather than a reflection of my worth or hard work.
You guys... fat loss takes TIME. Like weeks & months. I know, it's not what you want to hear, but it's the truth. And it's important to recognize & be aware of so you don’t get frustrated, lose patience and quit.
Weight loss & fat loss are related, but they are NOT the same thing. Instead of focusing on the scale to know if you're progressing, focus on other things like:
👗How clothes fit
💥Your energy levels
📊An average of your weight over the course of a few weeks/months
In the last week I’ve seen @run_rinse_repeat and @daniellehartruns post their fancy new road bikes anddddd I didn’t want to be left out! Introducing my newest pride and joy! 🚴🏼♀️💜 I’ve been wanting a road bike for months now, and this running injury pushed me to finally pull the trigger. Took her out for a spin tonight and successfully clipped in (and out) for the first time ever. Oh and hey @sarahpaolini_fitchick we are bike twins now!! 👯♀️🥳 #injuredrunner#runandcycle#feltbicycles
L E T S T A L K //
About supplementation, which camp are you in?? Everyone has mixed opinions, some people think they can get enough supplementation from food, and some believe it’s essential to supplement your diet!
I believe it is KEY to supplement for these reasons....
💫1. 90% of people don’t get the recommended amount of nutrients from food alone through strict dieting, stress or quality of food.
💫2. Soil depletion - modern farming techniques use fertilisers that deplete the soil and rob plants of essential nutrients.
💫3. Nutrient absorption declines with age - as you age malabsorption be ones a problem because the body doesn’t have the same capability to break down and absorb nutrients as it used to.
💫4. Exercise increases nutrient needs - it’s vital to replenish essential nutrients to fuel energy levels and promote recovery.
💫5. Poor digestion - gut health is causing SO MANY problems and it’s down to junk food, processed food, and alcohol. If your gut health is poor your body can’t absorb the nutrients it needs and it can also lead to auto immune disease, bad skin and there are now links to neuropsychiatric disorders such as depression and dementia!!
In a nutshell your health should be your #1 priority because without it what have you got??
Do you completely stop your training when injured? If yes, then it might not be the best approach.
There can be certain situations in which continuing the workout is possible by making some last moment right decisions. Staying active ensures that your progress won’t slow down by a significant amount and you would stay motivated.
For example, I woke with a stiff neck on Monday which was my upper body day. Instead of skipping my workout, I went to gym and did some cardio hoping that it will get fine by today. Even today I didn’t feel like resuming my upper body training as I still have a lot of pain in my neck. I decided to do lower body workout by making certain changes in it (like replacing hip thrust with glute bridge) to avoid any aggravation of neck pain. I am not sure when I would be completely fine, but I would try to maintain some physical activity to keep losing fat.
Lower body workout:
2. Leg press
3. Leg extensions
4. Glute bridge
5. Leg curl
6. Machine calf raises (video not there)
what motivates you to prioritize your health?✨
even though we all know we should be making healthy decisions & doing what we can to put our health first, life seems to get in the way of even the best intentions...so how do we balance it all!? how do we make maintaining our health achievable and withstand our lifestyle? .
Here are a few tips that have helped me balance alllll the BS that comes with #healthyliving
1. make more time✨
from someone who is ALWAYS on the go & feeling like I can barely breathe means I have learned to say no from time to time - this allows me to keep my schedule manageable & stress free so I make healthy decisions!
2. eat well on the go✨
if you don’t have time to sit down to a healthy meal three times a day (which most of us don’t) then make sure you have lots of healthy, easy, grab and go meals you can take anywhere! Raw nuts, cut veggies, fruit, homemade granola, hard boiled eggs, etc..the list goes on!
3. set a goal✨
start small & work your way to larger goals! maybe you want to start running 2x a week and work your way up to 3x then 4x then 5x! OWN YOUR GOAL & EFFING CRUSH IT!
4. walk everywhere ✨
walking is the cheapest form of fitness & you can do it every single day! start parking at the back of the parking lot, everywhere! if you have a dog, walk them - if you have kids, walk them (no judgement if you use a leash) - stairs at work, walk - use a bathroom on a different floor of your building! sneak it in everywhere!!!
5. make fitness fun✨
please don’t spend hours on the treadmill - it’s not fun and it’s probably not effective (trust me...been there) try incorporating fun fitness classes or get a group together to exercise together! mix it up & have fun!
what are some of the ways YOU stay motivated!?!? 💕
19013 August, 2019
People are still telling you to use high reps and light weight to burn fat.
For ***** sake.
This is honestly advice that was popular like 10 years ago. It is not relevant anymore.
And to be quite honest, the dudes telling you to train this way are either:
A) Scared to train heavy
B) Cut their calories way too much and are weak as a 12 year old and want you to feel the same
D) Really just naive as to the actual information out there
It usually a case of C) but sometimes people just don’t know. Unsolicited advice is never a good time.
The reason you should keep using moderately heavy weights while losing body fat is because you want to stimulate and maintain that hard earned muscle mass.
With a calorie reduction, a slight dip in strength, and potential for losing muscle you definitely don’t want to completely back off and start training like an 80s aerobics instructor.
You want a lean, and defined body.
Well, you need your muscles to pop out for that to happen and they aren’t going to pop or show tone if you aren’t training them with a decent stimulus.
A calorie deficit is essential for fat loss, but maintaining a strength (key word) training routine is key to create the body you want and enjoy the process (think, harder training = more calories burned = more food while dieting)
Any questions? 👇
SWIPE TO SEE TODAYS LEG ROUTINE 👊🏼⚡️
First time squatting anything over 135 in the last two years. A lower back injury has made it difficult to squat anything heavy. Time to build it back up slowly. 💪🏼
Babes. I mean BABES! We needed a year to make it happen because it is gonna be NEXT LEVEL! Speakers will get real with ya and the movement will be an EXPERIENCE! All going down at @thehillkc amazing, newly renovated, beautiful space. SAVE THE DATE!
Earliest of bird registration will drop August 27th for ONE DAY ONLY with limited number of spots.
You know how it goes - Put in on your cal, tell your friends, SET YOUR ALARM! I AM FREAKING PUMPED OUT OF MY MIND! Holler!
INDULGE is a day for women to put themselves first, define their own balance and feel like Badass Babe Warriors™. The event is for any and every woman no matter their fitness level, beliefs or time in life.
We invite you to move your body, be inspired, feel release, connect with YOUR community, dream big and more than anything, BREATHE. #badassbabewarrior#womanimal
Special thank you to @kenz.tubbs for your design, hard work and kindness.
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It’s never too late to take charge of your health! @gothealthe#gothealthe
#TransformationTuesday goes to AP Athlete Emily Nicosia!!
Emily plays Softball at Canisius College and has been training at AP for a little over 2 years now! She’s always been a great athlete, but she had some habits that were holding her back from being the best athlete she could be. About a year ago, Emily stopped some of those habits like eating junk foods and poor snacking. She began eating vegetables more often, increased her protein intake, and began making smarter and healthier options when it came to food! Over the last year, Emily has lost about 45lbs! More importantly, she feels better when playing softball! Her endurance has improved, her knees feel great, and she can pitch more than one game and still feel really good!
Emily has made incredible progress both inside and outside of the gym and the work is paying off! Her attitude is always great and she’s always willing to work hard and get after it! We’re excited to see how incredible her season will be this year and the progress she’ll continue to make!
61213 August, 2019
I’ve been spending time working out with friends (CRAZY). It’s been fun because I haven’t had a workout partner in SO long.
I’m still nursing this mcl sprain but I was able to do a few leg things yesterday (with the side eye of my husband the whole time telling me to stop) 🙃
Just trying to get ready for the next #tightertogether challenge so I don’t have to modify too much!
PS: anyone understand the shirt? I’m obsessed #youngmatthewmcconaughey
21113 August, 2019
For most of my life I waited for the perfect moments to present themselves before I took any sort of actions or risks – big or small – toward the things that I truly wanted. I believed at the time that such opportunities and major life changes would nearly fall into my lap, or at least the effort required would be easy and seamless, if only I were fully prepared and absolutely ready. To me, the risk of failure was insufferable. •
Well that fully prepared and absolutely ready time never came. I was still in the same exact spot, with those “when the time is right” goals and aspirations still on the shelf, and dreaming of the time when they would finally become my life. •
At some point, it became more painful to remain in a state of inaction than it was to do something, take risks, and ultimately fail. I’ll be the first to say that I have failed more times than I can count since I’ve begun my journey. But you know what else? I’ve also found success in more ways than I could have ever imagined for which I would have never experienced had I never taken those risks. •
The universal truth is this: no matter where you are in your life, you will always find an excuse to wait. You will never be fully ready and it will never be the right time. If you believe such a point exists, you’ll be waiting forever. There is no “perfect” time to do anything. Do yourself a favor and start now. • 📸@somewherevast