Hey everyone, I hope you all had a fun and restful weekend! I’m going to give you a quick recap of my workouts for the week and then talk about something a lot of my clients have brought up to me in the past and I think it is something important to touch on.
Here are my 5 workouts from the past week:
Tuesday 8/2- Cardio on Treadmill Walking and Running
- Time: 48 Minutes
- Calories: 417 Calories 30% Fat
- Max Heart Rate: 184bpm 96% max
- Average Heart Rate: 160bpm 83% max
Wednesday 8/3- Strength Training (Chest, Back, Abs and Quads)
- Time: 41:43 Minutes
- Calories: 261 50% Fat (Remember after you lift, you will have a high after burn)
- Max Heart Rate: 174bpm 91% max
- Average Heart Rate: 137bpm 71% max
Thursday 8/4- Cardio on Treadmill Walking and Running
- Time: 44:45 Minutes
- Calories: 368 Calories 40% Fat
- Max Heart Rate: 183bpm 95% max
- Average Heart Rate: 155bpm 81% max
Saturday 8/6- Strength Training (Shoulders, Biceps, Triceps and Hamstrings)
- Time: 52:07 Minutes
- Calories: 253 55% Fat
- Max Heart Rate: 171bpm 89% max
- Average Heart Rate: 118bpm 61%max (I was going slow this day)
Sunday 8/7- Cardio on Treadmill Walking and Running
- Time: 47:55 Minutes
- Calories: 390 Calories 40% Fat
- Max Heart Rate: 181bpm 94% max
- Average Heart Rate: 155bpm 81% max
If you are wondering, I use a Polar Heart Rate to track my workouts. Also, if you have been reading my blog for a while, you may notice my workouts are a lot less strenuous then they normally are. There is a medical reason for that, but I will get into it on Wednesday’s blog post and wont bore you with the details right now!
Eats from the weekend were all relatively healthy.
Friday night we had homemade chicken stir fry with red and yellow onion. water chestnuts, red and green bell peppers, mushrooms and peanuts. We also had some whole wheat pasta with it as well.
Saturday night, we went out to dinner and I had salmon with a side salad, roasted vegetables and potatoes. I didn’t bring my camera, but you all know what salmon looks like.
Sunday night we had a taco night. We used lean local grass fed beef, tomatoes, romaine lettuce, cheddar cheese and salsa. I also used an organic taco seasoning kit and give it two thumbs up! : ) I also like to drain the beef once it is fully cooked. I empty the contents of the pan into a colander and let it hang out in there for a few minutes so I can make sure all the drippings (fat).
I will be buying this again, I didn’t check the sodium level, but I will for sure next time I buy it to make sure it is not too high.
And my taco, I actually made a second one with just a little beef and cheese but could only eat a few bites. Luckily my husband was there to finish up my leftovers so it didn’t go to waste.
Before we go on, I want to share with you a fun fact I read about walnuts in the August addition of Self Magazine.
Walnuts deliver twice the amount of disease-fighting antioxidants as do other nuts, research from the University of Scranton reveals. They contain Gallic acid, which is seven times more effective at lowering levels of harmful free radicals than vitamin E, the antioxidant that usually hogs the spotlight. Get Cracking!
So, I hope you all get a few walnuts into your day today!
Okay, now onto the important stuff!
The Scale Weight Cycle
I want to touch on the subject of weighing yourself because of two reasons. One, I stepped on the scale this morning to find a two pound weight gain from the day before (I know it wont stick) so I thought I could use myself as an example and second, I’ve had many clients over the past 6 years feel defeated and want to quit working out and eating healthy when they didn’t see pounds melting off (although their bodies were changing in other ways).
Have you ever stepped on the scale in the morning and felt proud of your morning weight? I know I have. Even if you know you are dehydrated that doesn’t matter, it is the number looking back at you that matters. The rest of the day you are feeling fantastic about yourself. You confidence levels are sky high.
The next morning, you are so excited to see that number on the scale again, you even suck in your stomach thinking that somehow maybe it will help a lower number appear. Once the number appears, you stare in horror at the number looking back at you only a day later. Your confidence flies out the window. You feel defeated, like someone just punched you in the gut. You go through your day not feeling like yourself.
Once again the next morning, you walk into the bathroom and the scale is starring back at you. Even though that little number on the scale essentially ruined your prior day, you step on it again. Today, the scale is down a pound! Yay! You are once again feeling fab and great! You can practically see a bubble of self confidence surrounding you.
Does this sound familiar? Like I mentioned above, I too have succumbed to letting that little number on the scale dictate to me how I would feel that day. Sounds silly right? Well, more people than you realize and who care to admit have this same problem. I was luckily enough to realize that letting that little number on the scale determine how I felt was ridiculous and I am so happy I no longer really care what the scale says. I still check my weight every morning to make sure I’m not gaining too much weight or losing too much weight. I have about a 5lb range I like to stay in, but usually only waver by about a pound. Let me also say this, I don’t encourage people to weigh themselves every morning and usually have my clients weigh in only once a week. But if you want to weight in more often I don’t have a problem with it as long as you don’t let the number of the scale tell you how you should feel for the day.
So, lets get discussing. What factors can cause your weight to suddenly drop on the scale?
- lack of food
- after a trip to the bathroom
- weighing first thing in the morning if you normally weight at a later time
- weighing with less then normal clothes on
- weighing in after you were sick
- weighing in after you had a great sweaty workout
Factors that can cause your weight to suddenly go up on the scale?
- Weighing in after a heavy meal
- Weighing in after eating a lot more than usually the day before
- Weighing in after an intense gym workout (FYI-you can retain water from working out)
- Eating salty foods
- Weighing in with more clothes on than usually (think a big comfy cozy sweatshirt)
- Weighing in later in the day
- Weighing in after being sick
- Weighing in before going to the bathroom
There are also plenty of other explanations as to why the scale would fluctuate day to day, but I think the most common ones I listed above.
I highlighted the two most common reasons why our body weight changes from a day to day basis.
I drink a lot of water. If I drink most of my water earlier in the day my weight will nine times out of ten be less the following morning. I also chug water while I sleep. If I don’t drink my usually 1/2 liter minimum in the night, I’m always a pound or two lighter in the morning. Makes sense right? Dehydration can also come from being out in hot weather without properly hydrating, sweating a lot during a workout and most simply from a lack of fluids.
Eating Salty Foods
This post was actually inspired because I woke up today weighing in about 2 pounds heavier than I normally am. I didn’t flinch when I saw the number, but I immediately thought about all the extra water I drank before bed, and all the salty foods I ate yesterday. We tend not to eat a lot of salty food in our house (it is bad for you, plus I am highly sensitive to salt), but we do have days where more salt is consumed than normal. Take yesterday for example. I had a breakfast/lunch of a chicken sausage (they tend to have high levels of sodium), for a late lunch/pm snack, I enjoyed leftover stir fry (hello soy sauce marinade), and for dinner I had 1 1/2 tacos with packaged seasoned beef. No wonder I weighed more on the scale this morning. My body is stocked with sodium and I am retaining more water than I normally would on the average day.
So, today I will be drinking plenty of water, probably a little more than usually (if that is even possible) and once I’m home from work, I’ll be drinking lots of water with fresh squeezed lemon. Lemon is a natural de-bloater. : )
If I had my old thought process I used to use in college, I would have let the 2lb increase on the scale dictate how I felt for the day. What a waste of a day huh?
Sounds easier than it is. I ask each one of you to not let the scale tell you how you are feeling. Look at the number and let it be a guide, or source of information for you at its best. Nothing else. Don’t spend more than a minute thinking about it. Move on and if you need to, tweak your diet, water consumption or workouts if you are looking to change the number. Just promise me you wont get caught up in weighing yourself daily and then scrutinizing over why your weight is one way or another. If you can’t help yourself and you do let your emotions get attached to the number on the scale, try cutting back how many times you weigh each week. Try ever other day and then every three days until you are only weighing in once a week. This will help you keep your sanity during the week and still allow you to keep tabs on your weight.
…the best way to keep tabs on your weight is by how your clothes fit and by how you feel! If you can zip them up and feel fit, you are doing great! : )
…it takes 3,500 additional calories your body doesn’t use to gain a pound. So, if I were to believe I actually gained 2lbs over night it would mean I had to of consumed an additional 7,000 calories yesterday that my body didn’t use. I’m pretty sure that didn’t happen.
… to be logical about the number on the scale and never let it determine how you feel about yourself! You are so much more than a number!
…stay motivated to eat healthy and stick with your workouts no matter what the scale say!
…to give yourself a break. We are all only human. Don’t be hard on yourself if you know you are working hard to reach your goals.
- Have you ever let the number on the scale affect the way you felt?
- Do you weigh in daily, weekly or just go by how your clothes fit?
- Have you ever known anyone who has given up working out/eating healthy because they are too consumed with what the scale says and not with how their body is physically changing and how they feel?