The Scale Is Not Your Friend...or is it?

How often do you step on the scale?  Over the many years with weight-loss struggles and "diet" plans, I was told that while on a weight loss plan, do not weigh yourself more than once a week. And I never did follow that advice.  I have a confession...I step on that scale every day now that I am actively trying to lose weight.  Now it turns out that doing this might not be a bad thing.

A study recently published in the Journal of Obesity suggests that frequently weighing oneself and looking at the progress on a chart every day is an effective way to lose a modest amount of weight and - just as importantly - keep it off.  I like the sound of that last part as this is something I have had a real hard time with.  In this study, the participants were monitored over a 2 year period and were instructed to lose a small amount of weight, only a 1% loss and maintain that loss for a period 10 days before losing another 1%, up until a 10% loss is obtained. This is only between a 100-150 calorie reduction and is a very safe way to lose weight...slowly.  Half of the group was give a scale and instructions to weigh daily and record the number in a computer program and the control group had the same goal of ultimately losing 10% of their body weight but not the instruction to weigh daily.

At the end of the first year, both groups lost weight but the group that weighed in and charted those weights, lost significantly more.  During the second year, the control group added  weight charting and experienced the same losses as the first group while the first group was able to maintain their original weight-loss.  It was noted that men were more successful than women and further research is warranted to determine what individual characteristics play a role.

Do you think that you are the type of person who would benefit from this?  I know someone who already does weigh and chart daily and another who weighs themselves on Mondays, Wednesdays, and Fridays. Monday to see how well they stuck to the plan over the weekend, Wednesday to see a more accurate weight without weekend water retention, and again on Friday to go into the weekend with a plan to stay on track.  Both are experiencing good results.  If you are the type of person who is emotional about the number on the scale ad can rationalize daily weight fluctuation, give it a try.  I am going to start charting the Monday, Wednesday, Friday days for my own research. One warning for those who workout hard and have soreness. Skip stepping on that scale that day as it will be skewed due to the water retention that needs to happen to repair and build the muscle fibers you tore by training.

Why Coaching?

I have been asked a few times over the last couple weeks why I decided to become a Beachbody Coach. What makes me, a 53 year old with a track record of yo-yo dieting since my teens with no nutrition or fitness qualifications, think I can "coach" in these subjects?

At first, the reason I became a coach was purely selfish. If I signed up to be a coach I would get a small discount on my Beachbody products and I was all about saving a little bit of money. Then I started actually using both the 21 Day Fix and Shakeology...This was the game changer. I started to see real results and these results were happening without any sense of deprivation. I needed to learn more about the products, and the science behind the nutrition plans. Sharing this knowledge and being asked questions just made me want to learn more.  It is also helping me to stay on the program. If I am going to talk the talk, I need to walk the walk!

I also really like to help and encourage other people. I am one of the first people to welcome newcomers to our gym's group exercise classes, make sure that they are comfortable with any equipment set-up and introduce them to other regulars and the instructor. Again, this might be selfish on my part too! When I touch other people and make them happy, it makes me happy and is a confidence booster. Coaching gives me a chance to be able to positively impact someone's life.

So what do you think makes a good coach? Have you ever thought about being a coach or are you working as a coach now? I would love to hear from you!

Progress Not Perfection

"Progress, not Perfection" is something that I keep on repeating to myself. I heard this statement in a radio interview with an up and coming race car driver who was paralyzed in a crash. He was told this by one of his Physical or Occupational Therapists during his recovery and fight to regain his strength and, hopefully, the ability to walk again and it rings true in whatever goal you are working toward.

While I am striving for a downward trend of the number on the scale and my Body Fat composition, the reality is that there has been, and will be some, upward spikes. As long as the overall trend continues to be in a negative slope. I will be pleased. As soon as the slope starts to trend positive, I will have to re-adjust and get back on the proverbial wagon. That wagon that I have fallen off many times before and have not been able to haul myself back up in a timely manner. That wagon that may leave me a little worse for wear but not broken. I will hang on this time...or maybe get dragged a little but I WILL not let go!

Last week I got out of my comfort zone a little and shared a "work in progress" picture on Facebook showing the change in my body since I started with Beachbody. The "Before" picture was taken after I had lost 20lbs in a Challenge at my home gym. When that Challenge ended, some old habits crept back and I had put on about 6lbs before I found 21 Day Fix. If it was not for these photos, I would not have been able to see the transformation. I am looking forward to the day that these really will be "Before/After" and "After the After". Until then, I will continue to make imperfect progress toward those goals.

June 20/July 29, 2015

June 20/July 29,2015

In addition to the scale, I hope that you will take measurements and pictures not just to document your journey but to show that the number on the scale is not the only measurement to show progress. This is especially true if you only have the last 10-20lbs to lose or if you are starting a new program to "tone up" or build some muscle. Beachbody has some great programs for everyone so if you are interested, send me an email, and I will help find the right program for you!