Sometimes we fall into the trap of thinking we are doing everything right – and WE STILL CAN’T LOSE WEIGHT.

Let’s face it.  It’s hard to eat right all the time, day in and day out to get the results we want.  And sometimes we make excuses or justify our choices even though we know deep down it’s probably not the right choice. If we get honest with ourselves and really examine our daily habits, we can uncover some areas where we know we can do better.

1.  It’s quinoa, I can have as much as I want.

Nuts, whole wheat pasta, quinoa, avocado and dark chocolate are natural and healthy – but they are not without calories.  A handful of nuts is a healthy choice, but do you stop at one handful?  An avocado has tons of health benefits but contains over 200 calories per fruit. How many times have you eaten the entire fruit? Do your homework on the healthy foods you are consuming and understand what constitutes a serving.

2.  I parked at the far end of the mall parking lot.

While this is a good strategy to get some healthy steps in your day, this does not count as your workout for the day and you know it!  Get out and sweat for at least 30 minutes and burn some serious calories.

3.  Working out on an empty stomach will burn more fat.

A recent research study published in the Journal of the International Society of Sports shows that doing so burns calories from muscle, not fat.  Since muscle burns more calories than fat, the more muscle mass you have the better it is for weight loss.  Plus, eating before your workout will give you more energy to push yourself through a great sweat session!

4.  I had ice cream, but it was low fat!

You are deceiving yourself thinking that low fat, low sugar or sugar free foods are helping you lose weight.  They are often filled with extra sodium, sugar and chemicals to enhance the flavor and leave you feeling less than satisfied and hungry for more which may lead to over indulging.  Sometimes we’re better off having a small portion of the “real thing” and moving on.

5.  I just had a handful – it doesn’t count.

A handful of what, and how many times during the day did you have a handful? If you stop and think about the calories in that small portion and multiply it by the 4 or 5 times you consumed that handful in a day, it could easily add up to several hundred extra calories.  You have a craving for some chocolate, so you decide to have a tablespoon of chocolate chips which contains 70 calories.  Can you stop at one?  You dip into that bag 3 or 4 times a day and you’ve got almost 300 extra calories.  If you bite it, write it!  Honest food logging is a valuable tool to weight loss- holding you accountable to every bite of food.  Just because it wasn’t part of your meal, doesn’t’ mean it shouldn’t count towards your total caloric intake for the day.

So if you find yourself frustrated with weight loss – take a long, hard look at your daily habits.  We can all find an area for improvement.  Don’t kid yourself, and soon you’ll be on the fast track to healthy weight loss and achieving your goal.  Honesty is the best policy.

-Author Coach Sue Derr

Recently, I overheard one client jokingly warn another to “be careful drinking the water at emPower because everyone is getting pregnant!”  I truly love the humor clients bring everyday!  But what wasn't so humorous was the confusion I felt as a newly pregnant personal trainer trying to figure out what was safe for my workouts, and what I should avoid!


I am currently in my sixth month of pregnancy with my first child, and by no means claim to be an expert in this field, but I can tell you what the experts suggest!  It can be challenging to navigate all the input from well-meaning friends, family and old wives tales. Here are a few brief guidelines I’ve found to be helpful:

• "You need to be physically active during pregnancy. It has terrific benefits that are associated with a better pregnancy outcome and even shorter labors. It's a win-win for baby and for mom," says high-risk pregnancy expert Laura Riley, MD, spokeswoman for the American College of Obstetricians and Gynecologists (ACOG) and author of Pregnancy: You and Your Baby. [emphasis added] http://www.webmd.com/baby/features/exercise-during-pregnancy-myth-vs-fact

 

• Keep yourself hydrated! Jennifer Cohen, leading fitness authority, in her article “6 Things You Must Know About Working Out When Pregnant” suggests that pregnant women drink one cup before and after exercise, as well as every 20 minutes during exercise.

 

• The American Congress of Obstetricians and Gynecologists (ACOB) advise the following: avoid exercises lying flat on your back after the first trimester, start exercise slowly, avoid hot and humid weather when exercising briskly, consume the daily extra calories you need during pregnancy, and wear the right supportive clothing.

 

• Generally it is recommended that pregnant women engage in exercise such as walking, swimming, stationary cycling, and running (if you had been running previously to getting pregnant).  Avoid contact sports, sports where balance is required, and “extreme” activities.  If you have been strength training prior to getting pregnant, continue strength training in moderation!  One of the most important "rules of thumb" to follow is to not start anything NEW, unless it's walking, and then start and progress slowly.

 

• According to the ACOB, these are signs to watch out for: vaginal bleeding, dizziness, headaches, increased shortness of breath, chest pain, muscles weakness, uterine contractions, decreased fetal movement, and vaginal leakage. http://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy

 

Bottom line, always check with your doctor before exercising!  If given the approval, make sure to get in as much exercise as you can for the sake of yourself and your baby!  And be gracious with yourself, making sure to listen to your body’s needs. During this time, you are growing a baby, so rest is very important too.  Overdoing it won’t help anyone…including your little one.  And from a personal training point of view…don’t be afraid to continue strength training!  This will be a perfect time to maintain the muscle you have, support your body through it’s many changes, and get back into shape much faster postpartum! Cheers to all you mommas hitting the gym!

-Author: Coach Tiffany Horst

"Lose 10 lbs in 10 days!"  


"30 lbs in a month!"  


"Lose 2 sizes in 2 weeks!"  

These catchy promises sell us!  Fueled by feelings of disgust, frustration, and disappointment with ourselves, we channel  our best energies and money  into a 2 week, 10 day or 30 day program.  And most of us can get the promised results if we have enough willpower to push through these intense and short challenges.  And then?

Fast forward one year…research shows us that 95% of us will gain all of that back!*  With all the food deprivation, hours in the gym and money spent on products/programs, we could have sat on the couch and had the same results!

These promises are unfinished sentences.  Statistically, the phrase should say “Lose 10 pounds in 10 days and gain it all back;” or “lose 30 pounds in a month by this deprivation diet and ruin your metabolism!”

Let’s keep a level head.  If we made 2 or 3 sustainable changes to our lifestyles (nutrition and exercise) and lost 1 pound per week, over the course of a year, we would be 52 pounds lighter without restriction, frustration and starvation!   Even better, these small changes would become ingrained as habits so that you would actually be living and eating better. 

My challenge to you is to readjust your mindset!  Slow is sexy!

1.  Respect your body!  It took years, maybe a decade, for your body to accumulate excess fat and lose muscle.  Isn’t it amazing that your body can reverse that in much less time?! The amount of time will be directly proportional to the amount of weight you’ve accumulated (it may take 6 months to lose 20 pounds, or 1 ½ years to lose 100 pounds). Your body is an amazing organism, with the ability to transform itself in 6 months to 1 ½ years!  Give it the time that it needs to do so.

2.  Enjoy the process.  People hate “dieting!”  To most people, it means restriction, hunger, temptation, willpower, and eating food you don’t enjoy.  These negative feelings kick in when you try to lose weight as fast as possible.   You can enjoy the process by focusing on the healthy foods you love that will help you lose weight!  Focus on the good stuff you DO want instead of the unhelpful food or drinks you shouldn’t have.   Give yourself time to allow your body and taste buds to enjoy that good stuff so that it becomes a natural desire and habit!  That will NOT happen in 30 days!  Give it time.

3.  Adjust your expectations!   You can build healthy habits, enjoy life with the occasional treat/alcohol/party/dessert and still look and feel better, wear smaller clothing, and weigh less at the end of the year! But it’s not going to happen on a fad diet, crash diet, cleanse diet, or any other fast weight loss promise!  So get on the scale each week and celebrate the one pound or half pound loss!  The biggest adjustment to be made is in your perception of success- your “buy-in” to a long term goal.  Many people get disappointed or upset if the scale doesn’t move more than 1 pound per week, revealing their lack of long-term perspective.   Fast weight loss is exciting, but short-lived and leaves you overweight, discouraged with yourself, and no better than you were when you started.  Fast weight loss is exciting; but slow, sustainable weigh loss is SEXY!  

*Research found here: https://www.livestrong.com/article/438395-the-percentage-of-people-who-regain-weight-after-rapid-weight-loss-risks/

Author: Coach Angela Myers