Should You Watch The Scale?

We see it here at Full Circle Fitness all the time.  

 Someone has just joined us or is coming in for a reassessment and there’s the dreaded look when we ask them to step on the scale.  

 For so many people, that number has determined their mood, happiness levels, and even their personal value or worth for many years.

 We actually preach detachment from the scale, but at the same time, it’s important to have numbers by which to track progress, and the scale is one of those numbers that gives us data.

 One question that comes up a lot is why more weight isn’t lost when people are eating right and working out hard.

 Don’t get me wrong – when someone is significantly overweight, the scale should and will change drastically with the implementation of new and healthier habits.

 But for many people, the scale is slow to move.  It can be frustrating! But here’s why…

 It’s a simple matter of density.  No, muscle doesn’t weigh more than fat because a pound of fat and a pound of muscle will always weight the same.

 It just so happens that muscle takes up a lot less space.  In fact, fat can take up THREE times more space than muscle of the same weight!

 We’ve seen clients gain 5 pounds while dropping two dress sizes, and they’re STOKED about that!

 Many factors can also play into what the scale says on any given day, including hydration levels, muscle glycogen levels, stress levels, and for women, time of the month.

 So, if you’re feeling married to the number on the scale, be sure to take other body measurements, track clothing sizes, notice your strength gains, become aware of your energy levels after workouts, realize how daily mundane tasks are becoming easier,  etc. because weight is not the only measure of success!

A Love Challenge

Because February is the month of love, I want to offer a unique challenge to you.

First, I want you to write a list of the things you love about yourself.

About how you look…

About who you are…

About how you treat other people…

About what you’ve accomplished…

The list can be as long as you want it to be.

Side note: if you struggle with this, it’s even more important that you complete this exercise.

Once you’ve completed your list, I want you to stand in front of a mirror and read the list aloud, glancing into your own eyes so you can see and feel the truth of it all.

Deep breaths as you move through it without rushing.

Even feel free to close your eyes as you allow the emotion of those things you love about yourself to sweep through your body and amplify.

Do this every day for at least a week.

Feel free to add to the list at any time.

Until you do this exercise, you can’t imagine how powerful it will be.

So, will you trust me and do this?

I hope so.

Because loving yourself more is the key to making progress in so many other areas of life.

Let me know how this goes or what comes up for you once you’ve completed the exercise, ok?

I can’t wait to celebrate you. <3

When You Give It All Away

I can’t quite figure out when culturally we decided that giving all of ourselves away was the thing we had to do.

Whether you’re career-driven, a parent, or otherwise, the common thing is to give it all away – your time, your energy, and your attention – and leave nothing for yourself.

We believe it makes us good parents and spouses.

We believe it makes us the most dedicated workers.

But when all we do is help others and leave nothing for ourselves aside from an empty brain and a body completely drained of energy at the end of the day, no one really wins.

This isn’t to say you should shirk your obligations…that’s not realistic.

But reprioritizing your energy and attention is entirely doable.

Because the truth is that when you make the time for yourself to exercise, have alone time, and to eat well, everyone benefits.

You’re a BETTER parent and spouse.

You perform in your job BETTER.

You’re HAPPIER.

And when you’re happier, so is everyone else in your life.

Happiness is magnetic.

So is drained energy and stress.

The excuse is made far too often that we don’t have the time to do the things that fill us up.

But we all have 24 hours in a day – 24 hours is the great equalizer for humanity.

And you do get to choose (even if it feels like maybe you don’t).

So, what would fill your cup?

What would energize you and inspire you, resulting in being better for everyone else across all areas of life?

One of the things I find with my clients is that being part of the community I’ve built changes everything for them.

They’re finally able to commit to their fitness routine and eating healthier long-term.

Their energy rises. They smile more. They beam with confidence.

They become even more magnetic.

If this is something you know you need, click here or reply to this message right now so we can schedule a time to speak.

Everything is possible.

What do you want for yourself?

Present>Future

In my years in the health and fitness industry, it’s not unusual for me to see people stay in contemplation for YEARS before taking action on their goals.

 It seems like there’s always next Monday or next month or after my birthday or next year.

 But the truth is that your time on this earth is finite.

 If you’re out of shape and less than optimally healthy because you “don’t have time” or haven’t made your health a priority, think about what you’re missing out on…

•    The confidence to be 100% you, wear what you want to wear, own a room, and love what you see in the mirror

•   The level of fitness required to enjoy life’s adventures with ease

•     The simple knowing that you’re living an extraordinary, vibrant life that will last longer and will be more fulfilling for both you and your family

 That list could go on, of course.

 And there will never be any time like the present to get started.

 It can be as simple as:

·      Going for a walk rather than watching that TV show

·      Choosing water at the moment you catch yourself reaching for a soda

·      Ordering the protein and vegetables at dinner tonight over the normal burger and fries

 Your success or struggle is literally the result of each choice we make.

 So, what do you choose today?

How Are You?

Have you ever noticed how very common it is to ask and receive the question “How are you?”

 And interestingly, I’d guess 95% of the time or better we answer with something like “fine” or “great.”

 But how often do we answer this question honestly and vulnerably?

 How often do we reach out and seek support in times when we’re not “fine?”

 The world we live in today has more pressure, comparison, and visibility than we’ve ever had.

 We’re more connected than ever before because of technology but at the same time, we’re the most disconnected we’ve ever been.

 One of the things about my work that I have a deep appreciation for is the fact that over the years, my clients have opened up to me thousands of times.

 They’ve shared things they wouldn’t tell their own spouses or friends.

 I love that they have that level of trust in me and that I can be that outlet when it’s so needed.

 So, I’m here to tell you today…

 If you ever need support or an ear, Full Circle Fitness is here for you. Because if you’re human, you’re not always “fine.” And that’s perfectly ok.

How To Break Your Sugar Addiction

We’re going straight to the point here.

 We live in a country where sugar addiction is rampant. In fact, I think more people are experiencing it than not.

 There are all kinds of supplements and tricks available for purchase to help with this.

 From tongue numbing agents to pills and everything in between, there’s no shortage of companies trying to make money off of the addiction that most people fail to conquer.

 So, how do you do it you may ask?

 Here’s the real answer…

 Stop giving into your cravings.

 Ouch. Not what you wanted to hear – I know.

 But the truth is that we’re adults, and we can choose whether or not we give into cravings.

 Just remember cravings are just hormonal signals in the brain and they always come in waves.

The magic about not giving into sugar cravings is that they almost always pass.

 With time, they dissipate dramatically. It just takes practice and healthy habit forming.

 Most people simply don’t make it long enough to feel it.

 To make this a little easier on you, I have a challenge for you.

 The next time you feel a sugar craving coming on, give yourself 20 minutes. If after 20 minutes you still want the sweet thing, let yourself have it.

 I can almost guarantee the craving will pass if you give it the chance.

 Give it a shot and let me know how it works!

Be The Change!

One of the most powerful ways to not only stay committed to your fitness and health routine but to actually fall in love with it is by supporting and recruiting those you care about to join you.

 Less than 7% of people in the western world are “chronic exercisers” – meaning they’re consistent with exercise multiple days per week for an unending timespan.

 That’s sad and scary.

 But one of the ways to ensure you get into the 7% is to lift up those around you.

 Lead them to join you in health. Recruit them in your mission to make everyone and everything in your life stronger, happier, and more vibrant.

 Don’t let them buy their own excuses (and you don’t buy your own either).

 Because you know you love and care about those who are close to you.

 You want the best for their health, strength, confidence, and more.

 Start the change and be the change.

 Take them by the hand and ensure that you and those you love never sit on the sidelines of life again.

When You Want To Give Up

Humans, by nature, are not designed to be crazy enthusiastic about going to the gym or getting fit.

 Truthfully, our DNA wants us to do what we have to do to hunt and gather food then reserve our energy supply.

 You see, our wiring hasn’t caught up with how quickly we’ve progressed as a species over thousands of years.

 Even 100 years ago, food was much harder to come by than it is today.

 So, between the temptation of any food you can imagine at your fingertips constantly and the fact that our DNA has us wired to conserve energy, it’s no wonder more people than ever struggle with their weight.

 And I believe this wiring is one of the reasons so many people struggle to stay consistent in their fitness and why the yo-yo approach is so real.

 Since you’re not required to gather food to eat and you’re probably not going to be chased by wild animals randomly like our ancestors, we’ve got to find another way to stay on track. J

 Here are a few things to consider…

 Think about the feeling and the end result. How will you feel in your skin 24/7 when you achieve your goal? I promise that alone is worth it.

 Acknowledge your DNA and do it anyway. J You’re not too lazy, too tired, or whatever the thing may be. Regardless of whether or not you want to take care of your body, don’t even give yourself the choice.

 Think 6 months into the future. Things will either be better or worse with your health and body. What choice do you want to make?

 I hope that gives you some good things to think about and motivation when times feel tough!

Simple > Complex

Have you ever noticed that there is more information available to us than EVER before about fitness, nutrition, fat loss, and really everything health-related but somehow people are struggling more than ever to gain control of their health, weight, and fitness?

 There are a few reasons for this.

 First, I think it’s because people want there to be the “one magic way” that’ll get them a result. So, we end up spending time and effort looking for the magic solution that doesn’t really exist.

 This is why fad diets exist.

 Second, we’re just plain confused! And it’s no wonder!

 It’s incredibly challenging to navigate thousands upon thousands of pieces of information about what you should do for your health and fitness…especially because they’re often very contradictory.

 So today, I’m breaking it down for you in the simplest way possible, and I guarantee if you do these things, you’ll be lean, healthy, and incredibly proud of your body.

1.     Exercise

a.   Perform 30 minutes of resistance training 3 times a week (specific for your body’s needs)

b.    Incorporate circuit workouts that elevate your heart rate to create a cardiovascular effect

c.     Walk every day, or Be Active for at least 30 minutes a day.

2.     Food

a.    Eat more veggies than anything else

b.    Then healthy fats . Americans undoubtedly get enough protein already, so focus on healthy fats like nuts, oils, and avocados. ( Try to reach for 50-70% fats of your total calories per day)

c.     Limit: alcohol, sugar, processed foods + snacking

3.     Lifestyle

a.    Sleep 7-9 hours a night

b.    Drink mostly water

c. Incorporate Intermittent Fasting into you daily routine (8 hour eating windows are the best, or 2 meals a day to start)

 Could we add to this list and increase its complexity? Of course! But there’s no need.

 Complexity is the reason so many people struggle. Keep it simple and you’ll start seeing results in no time.

The Mindset That Gets You Results

I’ve talked to soooo many people over the years that just want the perfect plan.

 They think if they know exactly what exercises to do and what foods to eat, all of their body/fitness woes will be resolved.

 But deep down, I think we all know that’s not the truth.

 So, what should you really focus on in terms of your mindset to ensure success?

 It’s literally about training yourself to show up every day and not quit.

 If it sounds counterintuitive, it’s because it kind of is.

 We all think we need to know the thing – the plan – to get results.

 But the truth is that simply showing up is far more important in the long-term.

It’s about making Slight Edge choices day in and day out (read the book if you never have!). Because Slight Edge choices – the small and seemingly insignificant things – add up to your ultimate success or failure in any area of life.

 If you’re in a spot right now where you’re really struggling or just looking for the perfect plan, shift your mindset more to showing up daily and just not quitting on yourself.

 I think you’ll be amazed at the results.