Weight Loss & Weight Fluctuation

The Scale Tells the Whole Story Over Time

On any given day, the scale can lie and your true progress won’t be accurately reflected by your weight. This is because body weight can fluctuate on a daily basis due to the amount of fluid we retain. Foods high in sodium, menstrual cycles, certain medications and bowel movements can increase fluid retention and skew your weight. However, over time the scale tells the whole story. If your weight creeps up after two or three weeks, you’ve been eating more calories than you’re burning.
The opposite is also true – if your weight decreases after two to three weeks, you’ve been eating fewer calories than you’re burning. A steady weight indicates the calories you’re burning and consuming are equal.

Other Ways to Measure Progress

If you’re making progress in at least two of the following areas, you’re on the right track:
• Inches lost
• Body fat percentage
• Clothing size or fit
• Energy levels

Gaining muscle is another way to gauge your progress. For example, if you’ve gained a pound of muscle, this is not the same as gaining a pound of fat. Gaining muscle is beneficial to your metabolism and strength level. By consistently burning more calories than you eat, muscle gain will taper and fat loss will continue. The scale will eventually capture your results and you will lose weight.
Tips for Weighing In
Be sure to weigh yourself at least once a week. Those who have lost weight and kept it off check their weight on a weekly and even daily basis. To minimize fluctuations, follow these tips for weighing in:

• Wear similar clothing each time
• Use the same scale
• Weigh in at the same time of day
• Maintain similar eating and drinking patterns prior to weighing in
• Weigh in mid-week if you only check your weight weekly. Monday weigh-ins tend to be inaccurate because of food choices and eating habits on weekends

Regular weigh-ins allow you to react to small gains so they don’t become large ones. Daily weighing has been shown to prevent weight gain. If you want to know exactly how to adjust your intake or activity level on a daily basis, email your weight to the dotFIT Weight Coach and get instant feedback. Click here to send an email to a coach who will provide more info.

References
1. Wing R and Hill J. Successful weight loss maintenance. Ann Rev Nutr. 2001. 21:232-41.
2. Levitsky DA, Garay J, Nausbaum M, Neighbors L, DellaValle DM. Monitoring weight daily blocks the freshman weight gain: a model for combating the epidemic of obesity. Int J Obes. 2006 Jun;30(6):1003-10.

Quick Workout

Here is a quick workout that wills burn a ton of calories if you are short on time:

Get ups- 15
Pushups- 15
Chin ups-15
Lunges in place- 15 each leg
Prisoner squats-15
Glute Bridge-15
Plank- 45 second hold

Go through this 2-3 times and you will burn a ton of calories in under 15 minutes.

Naples personal training and fitness Florida Fitness Coaches Bonita Springs Personal Training

Today is GREAT!!

I know corny title but you know what, it is. Why? For me I get up and go to work doing what I love, my family is healthy, and I get to work with great people. We keep getting blasted with how bad things are but if people would start their day being grateful for what they have rather than how bad it is everyone’s day would start off better.

Are things tougher for us this year? Yes but we will find a way to reach our goals. You have a choice, you can meet challenges head on or you can crawl up in a corner and wither away. Either way it’s your choice, no one but you.

How is this any different with fitness? It isn’t. I know people that have tons of money but their health is in the crapper. Whose fault is it? Is it the government’s fault that they overate and never exercised? No, it is theirs.

If we don’t have our health we have nothing. If we do not feel good about ourselves physically we have nothing. At the end of the day staying in shape is the best and cheapest investment you have in these difficult times. The good news is there is no executive that is going to run away with your health, maybe your 401K but not your health and wellness.

It is all on you! It’s your choice. I choose to be healthy and grateful no matter what. How about you?

What is Important?

All of the talk the last few months has been about how bad the economy is and while you can not deny that things are certainly less than optimal it makes me wonder if our focus just attracts more of it. I know there are families out there suffering, so by no means am I downplaying the situation.

What you put your attention on most usually comes into fruition good or bad. Let’s take a look at your fitness program. Where does it fit into your life priority wise? Is it a top 3? For most people it is not or we would not have so many health related issues facing our country. This amazes me because you can be the richest person on the planet but if you are unhealthy you would trade all your money to be well and spend quality time with your loved ones.

So why not take control of your health and make it a top 3 priority? You can’t control the weather or the stock market but you can control your health and wellness. Take action and get started on that fitness program. If you know how to do it then do it! If you need help get a trainer or coach. At the end of the day you are responsible for your actions not anybody else. Get on the right program and watch the rest of your day look better because when you feel good and have tons of energy you can conquer anything.

You can make it happen! Take action today!!

Semi-Private training

The best personal training and fitness coaching in Naples, FL just got even better. In an ongoing effort to provide the best service and options we have added 2 new training options:
1. Boot Camp
2. Semi-private training

The Florida Fitness Coaches Boot Camp is a twist on traditional boot camp. It is the same great workout you would normally get but we put in the Strength, cardio, and corrective exercise all in one awesome class format! You can look at it as “Total Development”.

Our semi-private training is our same great Naples personal fitness training but done with 2-3 other people. We have been testing this and so far our clients absolutely love it and it is at half the cost of one on one personal training.

You do not want to miss out on these great workouts. If your looking for the best training in Naples come and check it out and see why we are the only fitness company to guarantee your results!

Florida Fitness Coaches Boot Camp

Naples Only Personal Training Program that Guarantees Results!

What most people want is a weight loss and fitness solution that finally works for them. Three essential components are necessary to obtain the desired results:

The correct exercise mix: cardiovascular exercise to burn calories during the session, and lean muscle-building strength training to increase the individual’s metabolism, thereby burning calories at a higher rate throughout the day.

The correct nutritional mix: traditional dieting causes the body’s metabolism to slow dramatically to conserve fuel for energy. It’s unhealthy and generally results in a ‘bounce back’ or ‘yo-yo’ effect. Eating correctly means fueling the body throughout the day with a variety of healthy foods. This keeps the body’s metabolism burning calories at a higher rate. It’s counter -intuitive, but it’s a time -tested, scientific fact.

The correct information, motivation and emotional support: people need the right information, guidance and a little – or sometimes a lot – of external motivation and support to achieve their weight loss and fitness goals. In our boot camp class, trainers provide the information and motivation, and the other participants provide the emotional support.

"We sit down with the new recruit, honestly assess their current health situation and create mutually agreed upon aggressive, yet achievable goals. At the end of the eight-week period, if the recruit has not met or exceeded his or her goals, we will unconditionally refund every penny of their investment." says Laurel Moschetto.

"No other fitness program I’m aware of offers such an iron -clad guarantee of results. Believe me, if I wasn’t confident this system works, I certainly wouldn’t offer a money -back guarantee. People are sick of the hype and misinformation surrounding the weight loss and fitness industry. All they want is something that will finally give them results. We guarantee the Florida Fitness Coaches Boot Camp is no-nonsense, practical for anyone and will fulfill on the promise regardless of the individual’s fitness level or age. It’s fun, very social and gives people an opportunity to jump-start their day with a positive personal victory," explains Laurel Moschetto.