5 Reasons Your Weight’s Not Budging Even When You’re Trying

Even when you think you’re doing everything “right” — you could still be doing something that’s sabotaging your goals. With the slew of “diets” out there that leave us entirely confused, it can be hard to discern what the correct steps to take are to actually reach your health goals. I totally get it, it’s a difficult road to be on.

Start by taking an honest look at your habits, and digging a little deeper with these 5 reasons your scale might not be budging.

1. You’re not sleeping enough
We’ve said it before, and we’ll repeat it: you need sleep! If you don’t get enough sleep, you’re more prone to feeling hungry when you’re not and more likely to choose fattier options instead of more healthy ones when it’s time to eat. Even worse, lack of sleep affects how much cortisol your body produces which can contribute to weight fluctuations.

2. You have zero chill
Your stress level directly correlates with weight gain. Just like not getting enough sleep, it produces more cortisol which will keep the scale from going down like you’re hoping for. You’ve got to learn to manage your stress by using relaxation techniques. Try meditating or take 5 at your desk and do some simple yoga poses. Developing a good habit for handling stress will take some time to make it stick, but you’ll find once you manage stress, the scale will be tipping in your favor.

3. You’re eating more than you should
Are you portioning out your food? A substantial portion of the population overeats and an alarming number don’t even realize the portions they’re eating are considered “overeating” sized portions. What’s more, even if you’re using something healthy like olive oil, it has 120 calories per tablespoon which really adds up if you just dump it into your skillet or pour heavy onto your salad. Measure things out, and you’ll be getting just the right balance.

4. You’re not challenging your body
But I’m exercising, you might protest. Indeed, getting moving and being active is a crucial part of losing weight. However, you’ve got to challenge your body. You can’t expect to keep blasting off fat if you’re doing the same workout every single day. Switch things up, and you’ll see results. Don’t be afraid of lifting weights either. Building up your muscles helps you burn off more, even when you’re at rest!

5. You overindulge on the weekend
Be mindful of your indulgences and don’t skip your workout on the weekend either, or at the very least, plan an activity that keeps you moving. There’s no reason you can’t have a good time but balance is the best way to prevent your weekend from wrecking your weight loss.

Be honest…are you guilty of these things? It’s not too late to make a change. Work on these areas now and you’ll be in much better shape even during the hectic holidays coming up in winter!

The new year brings resolutions to finally go to the gym regularly and to get your health in order.  It’s no surprise to you to hear that the vast majority of those resolutions are dropped by spring (or even late January, early February!) — but why?

I truly believe it is planning.  It’s the exact reason why my exercise routine goes dormant, and it’s probably why yours does too.  It’s tough to change our habits and routines, and most of all, it’s hard to fit one more thing into our schedule.  Don’t you agree?

That’s the thing.  If it’s not on your schedule, it’s not going to get done.  Do you have your exercise, whether it be walking, jogging, yoga, dance, a workout at the gym — is it on your schedule?  Is there a time for it, where you know that time is carved out?

If not, fit it into your schedule this week.  Make it achievable — if you’re slammed at work this week, write in a 15-minute walk on your lunch break.  Don’t give up altogether because you don’t have an hour and a half to hit the gym.  Good luck!

What’s your favorite type of exercise?

Do you love yoga, Pilates, running, walking, swimming?

Have you found an exercise you don’t dread doing, and that you actually enjoy?

My favorite form of exercise is:  running.  I love cycling and yoga too 🙂

When I finally realized I didn’t have to do all the other kinds I dreaded, I stopped making excuses and actually looked forward to my exercise time.  Eliminating the exercise types you don’t enjoy and focusing on the ones you love shifts your perspective of working out altogether.

There are so many options to choose from, you are bound to like at least a few.  It’s perfectly okay if you aren’t a cross-country runner, or you just haven’t gotten into yoga like everyone else has.

My least favorite type of exercise is: lifting weights in the gym.

Finding what works for you is as simple as trial and error.

Which exercises have you tried that just absolutely aren’t for you?

The sun goes down before 6 pm, it’s cold and grey, and it can really mess up our groove.  Does this happen to you, too?

This is a huge reason New Year Resolutions are so popular.  It can be quite difficult during the coldest months when we naturally go into hibernation mode.  The Winter Blues are very real, and chances are you’ve dealt with them yourself.

Instead of letting the blues get you this year, try these tips to stay on top of them until the sun comes back out this Spring.

  • Find some sort of exercise.  Even if it’s a stroll around your apartment building or a 10-minute workout on YouTube.  Keeping your endorphins happy a few times a week will help with the slump.
  • Find a way to give back.  Helping people in need is a heart-swelling opportunity to shift our perspective and do something great with our time.
  • Be mindful of the season.  If you know you get the blues this time of year, make decisions with that in mind so that you can set yourself up for success.

What have you noticed that helps you crawl out of the winter blues slump?  Let me know in the comments below.

February Beachbody Sale Items

CIZE, 21 Day Fix, 21 day Fix Extreme, and 3 Day Refresh Challenge packs are on sale this month

Feb-Hero-HOTlist

eating habitsThere are lots of challenge packs on sale this month!  The 21 Day Fix challenge packs are on sale!  21 Day Fix was the program that jump started my weight loss journey in 2014.  I lost 5 pounds and about 10 inches in just 3 weeks following the modifier.  I ended 2015 with 21 Day Fix and lost 5 pounds and 5 inches 🙂  I haven’t tried 21 Day Fix Extreme yet – many have achieved amazing results!  I am thinking about combining Extreme with running next month after I finish Hammer & Chisel.  I like both of the 21 Day Fix programs because they stress the importance of clean eating.102015_CIZE_3

The 3-Day Refresh is a comprehensive program designed to help you lose weight quickly and give you a clean break from eating habits that are not supporting your health and weight-loss goals.  Follow it exactly and celebrate your body’s readiness to embrace a healthy lifestyle—and you’ll feel lighter and healthier overall.  Click here to view a video that explains the 3 Day Refresh in detail.

CIZE is a fun new program from Shaun T.  You will dance your way fit 🙂

  • CIZE brings the dance studio home with dance courses that help you master professionally choreographed routines, step-by-step
  • An alternative to getting fit for those who dislike the monotony of traditional forms of exercise such as weight work and cardio drills
  • A totally exhilarating way to scorch calories and burn fat

Please contact me if you have questions about these deals or other workout programs.  I am here to help you on your journey to better health.

January Beachbody Sale Items

The Master's Hammer & Chisel, 21 Day Fix, and 3 Day Refresh Challenge packs are on sale this month

jan sale items6053-MHC_PCP-Soft_Sell_7This January The Master’s Hammer and Chisel, 21 Day Fix, 21 Day Fix Extreme and 3-Day Refresh Challenge Packs are on sale!!!

The Master’s Hammer and Chisel is a new resistance-training system that incorporates three muscle-sculpting phases – Stabilization, Strength, and Power to rapidly build, chisel, and refine a masterpiece physique in just 60 days.  It has just been released and is on sale!!!  These are some of the basic details:

  • Sculpt your ultimate physique with 12 brand-new workouts that are essential to building a powerful, perfectly defined body.
  • Includes options to adapt certain exercises if you have limited access to equipment.
  • Includes a modifier who demonstrates some moves at a lower intensity.
  • Fuel your body for demanding workouts and achieve your best results with a straightforward portion-control nutrition plan that you can customize to meet your goals—whether you want to lean out, sculpt and maintain what you’ve got, or build muscle.

21 day fix and extreme differnecesThe 21 Day Fix challenge packs are on sale again this month.  21 Day Fix was the program that jump started my weight loss journey in 2014.  I lost 5 pounds and about 10 inches in just 3 weeks following the modifier.  I ended 2015 with 21 Day Fix and lost 5 pounds and 5 inches 🙂  I haven’t tried 21 Day Fix Extreme yet – many have achieved amazing results!  I like both of these programs because they stress the importance of clean eating.  The differences between the programs are outlined in the graphic.

3 day refreshThe 3-Day Refresh is a comprehensive program designed to help you lose weight quickly and give you a clean break from eating habits that are not supporting your health and weight-loss goals.  Follow it exactly and celebrate your body’s readiness to embrace a healthy lifestyle—and you’ll feel lighter and healthier overall.

Click here to view a video that explains the 3 Day Refresh in detail.

Please contact me if you have questions about these deals or other workout programs.  I am here to help you on your journey to better health.

 

Breaking Through the Wall

Daniel Plan Essentials Series Fitness Week 4

daniel plan essentials cover fitness

5 stages of changeThe topic for session 4 is Breaking Through the Wall. It discussed the barriers to fitness which include time, motivation, boredom, and discomfort with making our health a priority. We feel pulled in many directions and may not feel that spending time exercising is a worthwhile investment. The truth is spending time on ourselves doing some sort of exercise helps us emotionally and physically. We may also stop exercising when we reach a certain goal—fitting into a certain dress or losing a certain number of pounds. We need bigger goals to help us continue with our fitness journey. Sometimes we just get sick of a certain workout or activity. I stopped CIZE a few weeks ago because although it was fun, I didn’t like it as much as some other workouts. It also felt like a chore to me. I am now doing 21 Day Fix and am certainly not bored anymore. Some people may become bored by workouts that others enjoy—truly there are many people that love CIZE. I guess I just like strength training.

The video also discussed the 5 stages of change: not thinking about changing, thinking about changing, planning, action, maintenance. I am in the maintenance phase of fitness. What phase are you in?

The food tip of the week was a recipe for no bake power bites – I have made these using vegan chocolate Shakeology and they were delicious!

The fitness move of the week is skating.  I have done the skate move before and like the way it can be modified to suit different abilities.5 stages

The Bible verse I am memorizing this week is “Be patient, then, brothers and sisters, until the Lord’s coming. See how the farmer waits for the land to yield its valuable crop, patiently waiting for the autumn and springs rains.” – James 5:7

I have really enjoyed our study of fitness and look forward to continuing our journey studying the focus essential.

 

James 5-7

 

 

 

 

 

 

 

 

 

 

Get a Metabolic Makeover

Daniel Plan Essentials Series Fitness Week 3

daniel plan essentials cover fitness

4 factors that influence metabolismThe topic for session 3 is Get a Metabolic Makeover.  Metabolism is how your body turns what you eat and drink into energy.  There are 4 factors that influence metabolism :

  • Basal metabolic rate
  • Lifestyle
  • Exercise
  • Specific dynamic effect (how much food you eat)

Your basal metabolic rate is basically how many calories you burn carrying out basic life functions.  It is made up of several factors including your size, how muscular you are, your sex, and your age.  Increasing muscle increases your basal metabolic rate.

Lifestyle refers to how active you are.  Do you sit all day at work?  Can you take stretch breaks every hour or so or maybe a short walk?  Even a minute or 2 of standing every hour or 2 will help burn more calories.  I like to walk during my breaks at work and try to get up and stretch every hour or so.

You should try it fit in 30 minutes of exercise most days of the week.  I usually follow a workout DVD and run.  You could walk, swim, bike-anything that gets your heart rate up.  Aerobic activity is a great way to burn fat.  I especially like interval training.  That is the method I follow when I run:  2 minutes of running followed by a minute of walking.  Running is high intensity and walking is lower intensity.  Interval training is also part of some of the other workouts I do like 21 Day Fix & Insanity Max 30.  It can also be something as simple as walking fast for a minute then slowly for a minute.  You could also bike quickly for a minute then slowing down to a normal pace for a minute.  I am using 1 minute intervals for the examples but you could do longer or shorter intervals and do different activities.

Resistance training builds muscle and will lead to a higher metabolism.  Muscle burns energy.  You can lift weights, use resistance tubing, or do body weight exercises.  This is a great 30 minute routine that you can do at home a few days a week with no equipment.

Skipping meals affects your metabolism.  I try to eat every few hours during the day.  That helps keep my body burning calories 🙂

The fitness tip of the week is shadow boxing.  This actually reminded me of some of my workouts in Insanity Max 30.    What a fun way to burn calories!  It can be done almost anywhere.

The food tip of the week is a post workout smoothie made with superfoods.  I have never tried adding coconut water to a smoothie.  I drink coconut water after my long runs and really like it.  I cannot eat Greek yogurt due to my dairy sensitivity and would need to skip that ingredient.  I use vegan Shakeology in my smoothies.  What are some of your favorite fruits to add to smoothies?  I always add a banana and love adding strawberries and blueberries 🙂

Ephesians 5_29

The Bible verse I am memorizing this week is “No one hates his own body but feeds and cares for it, just as Christ cares for the church.” – Ephesians 5:29

Have you made any changes to your fitness routine since you started studying the Fitness essential?  I decided to end the year doing 21 Day Fix so I would be well prepared to start The Master’s Hammer and Chisel in January.  I am going to keep running and am signing up for a few more half marathons in 2016.

Health & happiness,

Kim

 

November Beachbody Sale Items

21 Day Fix, 21 Day Fix Extreme, and CIZE Challenge packs are on sale this month

4-Soft_Sells-1The 21 Day Fix challenge packs are on sale again this month.  21 Day Fix was the program that jump started my weight loss journey.  I lost 5 pounds and about 10 inches in just 3 weeks following the modifier.  I haven’t tried 21 Day Fix Extreme yet but I have seen some pretty amazing results.   I like them both because they stress the importance of clean eating.

21-fit-X-main8-USI just started CIZE yesterday and it is fun.  I am following the beginner plan and am having a great time dancing with Shaun T.  In addition to being fun, you really do get an amazing workout.  I have done Crazy 8s twice and have already noticed improvement in my dance moves 🙂  I will be sharing my progress with CIZE over the coming weeks.

If you have questions about these workout programs or others, let me know.  You can comment below, email me, or message me on Facebook.

102015_CIZE_2 102015_CIZE_3

 

 

 

 

 

 

 

 

102015_CIZE_5

 

 

 

July sale items

21 Day Fix and 21 Day Fix Extreme

21 day Fix21 Day Fix was the program that jump started my weight loss journey.  I lost 5 pounds and about 10 inches in just 3 weeks following the modifier.  I haven’t tried 21 Day Fix Extreme yet but I have seen some pretty amazing results.   I like them both because they stress the importance of clean eating.  21DFX_COO_ChallengePacks_hires

I am including details of their differences.  Please reach out with questions about these or other workout programs.  I am here to assist you with your journey to better health!

21 day fix and extreme differneces