Welcome back! Over the past few days, I have been writing about the 6 most common health hiccups my ideal clients experience before we start our work together.
Hiccup #1 I called my Cardio queens, all my ladies using only cardio to chase a weight loss goal. My 3M Fast Fix is for my ladies to start focusing on lean muscle gain!
Hiccup #2 is people ignoring their body’s cues – the messages our bodies give when we are tired, hungry, craving something, stressed, sad – most of my ladies before picture including “pushing through all of these very real, very serious body signals which left them worse off than before. My 3M Fast Fix is for my clients to start to lift heavy stuff! right away!
Today, Hiccup #3 is a good one because ALL of my clients have at one point or another have done this – only focusing on the scale weight. Does this resonate with you?
It’s very common to feel like you’re not losing weight fast enough, despite faithfully sticking to your “plan”. However, the number on the scale is only one measure of weight change. I will remind you and coach you to remember that weight is ONLY 1 SMALL VARIABLE for success and that weight is influenced by several things, including body fluid fluctuations, how much food remains in your system, your hormonal shifts, if you ate a lot of salty foods the few days prior and we can go on and on and on.
In fact, weight can fluctuate by up to 4 lbs (1.8 kg) over the course of a day, depending on how much food and liquid you’ve consumed.
Also, increased estrogen levels and other hormonal changes in women can lead to greater water retention, which shows up on the scale.
If the number on the scale isn’t moving, you may very well be losing fat mass but holding on to water.
If you’ve been working out, you may be gaining muscle and losing fat. When this happens, your clothes may start to feel looser — especially around the waist — despite a stable scale weight.
Lee-Ann’s 3M Method Fast Fix: Include Other Metrics along with Scale Weight as Your “Win.”
Pull out your tape measure and measure these areas of your body: Waist on top of the belly button; Waist smallest part of your waist; your left thigh; your left calf; your left bicep; your bust at the nipple line and your hips at the widest part of your hips. Using a tape measure and taking monthly pictures of yourself can reveal you’re actually losing fat, even if the scale number doesn’t change much.
In my work with clients, I never rely solely on one’s scale weight. We rely on tape measurements and mood – how do you feel, how are you sleeping, are you finding enjoyment in your food and fitness plan, etc… Life is too short to be rocked by the scale, right?
I am the Personal Trainer ladies find when all of their yo-yo diets and extreme exercise has stopped working and their mental health has taken a toll because they live a diet & exercise obsessed life.
I am the Coach ladies find when they need a different point of view to help them navigate their wants, with their needs with their busy and overwhelming schedules.
I am the Partner ladies get into a relationship with because I help them transform their relationship with food and fitness into a sustainable and balanced 3M Lifestyle they love, that lasts not for 12 weeks but for their lifetime. (BTW – my proprietary 3M Method includes Mindfulness, Movement and Moderation, my 3 pronged approach to long term health and wellness with food and exercise!)
Jump on my 21 Day Fitness Fix! I am here for ya! You are invited to my FREE 21 day email series called 21 Day Fitness Fix where I train you to build your food and fitness program once and for all.
My 21 Day Fitness Fix email series will give you a daily dose of education, a simple 3M anchor action to implement right away and a sense of community you’ll receive through my tribe.
What do you have to lose? Take 5 minutes out of your day for your well being!I I so look forward to seeing you when my 21 Day Fitness Fix launches on November 21st!!!
Questions? I’ll be happy to answer any!
