Get off the scale: it’s pure fuckery.

So I’ve been sitting on this blog post for awhile. I have been noticing changes to my body composition, as I was putting on muscle but the scale wasn’t moving. Let’s talk about that!

Since I have been sharing my fitness journey online, mostly instagram stories, people started to mention that they are noticing changes to my body as well. That told me that people may be ready for this post.

This is my second fitness journey, the first was quite awhile ago and my goal was to lose weight. I broke down weight loss to its bare basics that caloric deficit = weight loss… no matter the nutrition or the loss of muscle along the way. I just wanted to see the scale shrink.

I didn’t want to land in that obsessive behavior again this time on my fitness journey, so I did a lot more research on nutrition and started incorporating small healthy changes to my diet [more on this later]. My goal this time was to be toned, and gain muscle mass.

I started this journey midst the pandemic, because like I alot of people I gained a pandemic 15 pounds. The road wasn’t easy, and I fell off a lot of times. I am an emotional eatter and being stuck at home during a tumultuous time just meant that I was a couch potatoe and ate a bunch of junk . So instead of getting upset that I couldn’t get that under control, I decided to make my goal consistent workouts. So the first few months, I just focused on getting my workout in and working on bettering my form and getting stronger. I would celebrate every day I got up and moved even if I ate bad.

My nutrition was maybe like 50/50 for eating healthy and then days of Mcdonalds/pizza/chips etc. But I built myself consistently to become quite active, even working out twice a day. The extra calories actually became effective for building muscle.

Once I started seeing changes in my body and abilities in my workouts, I stepped on the scale. Absolutely no change….nothing. that was very disheartening but I was perplexed and decided to check my measurements. There it was…my body was changing, inches were being lost but the scale wasn’t moving. I was turning my fat to muscle, and muscle weighs more than fat.

Weight comparison: left 162 and right 171

Just take a peak at these two photos. The left is 162 at the beginning of the year pre-pandemic weight gain. The right is 171 after turning fat into muscle. This was absolutely shocking to me, my measurements were close to before my weight gain but I was ten pounds heavier!! If I just focused on the scale, I would have took a deep dive into depression because I wasn’t seeing results.

But my experience with tracking my weight via scale only and tracking without has taught me the scale is pure fuckery… for the following reasons.

1. Muscle Mass – muscle weighs more than fat. And just because the scale isn’t moving, doesn’t mean you are not showing results as per the photo above.

2. Natural fluctuations – your body naturally varies weight during the day and month. This would throw me for a loop when I was obsessively tracking it daily. You weigh more at night. After a salty or bad meal you’ll see weight gain that will be gone in a day or two. And for women, we gain during our time of the month. I gain two pounds and two inches of bloat around my waist. If I didn’t know this, I could see it being very disheartening for someone tracking their weight only by scale.

3. Mental Health- as I have been demonstrating above…the scale can have negative effects on your mental health and it can become an obsession or even throw your whole day off. Don’t step on the scale. Keep moving towards your goals daily. Its much better to track your results once you start to notice change, as a mood booster that your hard work is paying off. If you dont see results on the scale – check some things i mentioned: are your clothes fitting better? Your measurements better? Have you had a bad meal? Are you carrying bloat? This ALL matters and factors into how you should respond to that number.

With all that being said, some of you have come for the result comparison photos. So here they are!!

Weight loss: 178 to 171 [7 pounds]

Arms: from 13 inches to 12

Chest: no change

Waist: 35 inches to 34

Hips: 44.5 inches to 45 [gained some booty muscle]

Thighs: 26 inches to 24

I’m so proud of how far I’ve come..especially since I didn’t take it all on at once. I just focused on being active even if I couldn’t get my eating under control during a stressful time. The workouts helped with my moods as well. Win win!!

Now that I have my workouts down, I have decided to start my “cut.” Meaning that I will be shedding off the fat around the muscle I have built. This means that my next two months will be focusing on my nutrition. Nutritious meals at least 5/7 days of week. And I will be changing up my workouts as well. No more two a days with weights and cardio, instead it will be a single HIT insanity workout.

Check back in a couple months with me. See if I have been able to stick to nutritious meals, which admittedly will be hard for me. See if I am able to stick to the Insanity Workout program, because historically I haven’t been able to. This will be a true test for me…these next few months.

I would really appreciate any support and encouragement!

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Workout Words of Encouragement

We all have those days when we want to say “F*** it” to the workout.

Take that one day off and just RELAX.

I mean we’ve already made so many results…we deserve it right?!

On those days, the guilt later almost seems worth the hour you get to be a couch potato!

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Thrift Finds: August

Shopping is my cardio.

That quote used to annoy me. My reasoning being:

If you’re thin just by shopping…that just means you’re one of those lucky skinny *Beeps*.

So obviously I thought it was annoying out of pure jealousy. haha!

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But I decided to walk to my goodwill location this month.

It’s a 20 minute hike according to Google.

Meaning I got 40 mins of additional walking in today. Not bad!

That’s an extra 150 calories roughly!

My Goodwill shopping was necessary this month:

I have an upcoming post coming up this week called:

“Thrifty Thursday part 2”

It is going to be about fixing an item that you found at goodwill.

So obviously I had to go shopping to see what I could dig up.

And well… I found a few other items I couldn’t leave behind either ūüôā

Here they are:

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From Left to Right:

– A light teal floral crochet dress

– Club Couture purple peeptoe booties

– Blush Pink Crocheted-Back blouse from Smart Set

– Teal FCUK Shirt-dress

– Also got the item that I will be fixing for Thursday… Stay Tuned for that ūüėČ

All together they cost: $30 dollars.

My favourite find is obviously the booties.

What is your favourite?

See below…Go ahead and:

Like, Follow, or share away ūüôā

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Motivation to workout: 10 tips

Finding the motivation to workout can be hard.

It is hard trying to get started, its hard to keep yourself on track, and its hard to keep your results once you’ve achieved them.

I’ve been at each stage of my fitness journey, and I’ve come up with 10 helpful tips to keep you on track!

Most people know that the biggest battle of working out is: Mind over Body.

goal

1. Set  a goal

If you just say I want to lose ten pounds. That is just a wish.

A goal is the desired result: I will lose ten pounds

and how you are going to accomplish it: exercise X amount of days, change my diet in the following ways…

A goal is not set in stone either…if you find something isn’t working, change it!

2. Work toward something

¬†This ties in with the “set a goal” tip.

Sometimes I found that even though I set a goal, it was hard to get started if I wasn’t working toward something.

There has to be an end in sight- whether that be a set timeline you set for yourself or maybe you are working towards a big event like a marathon or something. Or maybe even a summer vacation that you are working toward that bikini bod.

A light at the end of the tunnel to see you through those hard days helps keep you on track!

3. Schedule it in 

The main reason people don’t start working out is because they say they do not have the time.

Fact is…you have to make the time.

Think about it…if at some point during the day you have some spare time and think: “oh, what should i do now?” …the answer will never be workout…lets be real! haha

Instead schedule it in.

If ¬†every day after work or after dinner you work out right away- then it’s done and over with.

When I was really busy at a stressful job…I found after work I didn’t want to do anything. So i changed it up! ¬†Instead I scheduled my workouts first thing in the morning. No one would confuse me for a morning person so this was definitely difficult, but i found that making myself get out of bed to workout was easier then trying to find the last bit of energy after a long day.

Find what works for you!

4. Make yourself accountable 

keep going

It’s easier to say “ah well” if the only person that knows you set a goal is yourself.

Instead make yourself accountable to your goals.

I personally use: My man and my social media (hence fitness on my blog) to keep me accountable.

Tell your spouse to keep you accountable to your goal, tell your friends, tell family, tell coworkers.

These people will ask how your progress is going, and this will help keep you on track.

5. Workout Buddy 

If you tell people that your on a fitness journey, it may even help you find a workout buddy.

These people will help make sure you get yourself to the gym because you’ve scheduled a date with them…you scheduled it in!

and they will help with those days when…being sweaty and gross is the last thing on your mind.

I found when I worked-out¬†with my man… it was an external pressure to workout. When you or your partner don’t want to workout, the other is there to give encouragement, to help push a little harder in the gym.

But choose your workout buddy wisely. You don’t want a crutch for a workout buddy.

6. Get Angry

get angry

I find this one works for finding the motivation to workout and to keep going. A couple times, I would put my workout clothes on, start working out. And want to quit when I barely got started thinking “yup this is exactly why i didn’t want to do this.”

I found getting angry helps push me through. When I don’t want to go no more, I get angry for giving up, I get angry for being tired. And that rage helps push me through.

It can also help you get started to workout. Have a bad day at work? Get Angry and take it out in the gym…you will feel a hell of a lot better after all those wonderful endorphines release.

7. Think about how far you come

earn it

Sometimes thinking about the end can be daunting. I have so far to go until I get the results I want.

And you’ll feel like just throwing in the towel.

Instead think of how far you’ve come. Give yourself a pat on the back for getting this far. Look at the results you have managed to get!

How could you give up now?!

Feeling good about your results will help motivate you for even better results.

8. Rewards

Do not reward yourself with food. That’s just silly. I workouted out, now i get to have some double fudged cake.

Instead, say to yourself something like…”If i workout now, later I could ….”

It may just be something you like to do every night anyway like watch your favourite television program.

But if you set your mind to the fact that you have to earn that privilege, than you are more likely to get that workout in before hand.

Go out there and earn it!

9. Self Pep Talk 

will you

This one is the most personal. You have to find something that speaks to you!

I personally found a quote related to fitness that actually got me off the couch to workout one day and decided to write it in lipstick on my bathroom mirror.

So that every morning I see it and I am reminded about my goal, and why i am doing this.

It isn’t always going to¬†work, but something that comes from yourself is likely to have the greatest impact on your behaviour.

It shows self determination.

It could be anything from a quote, a visual aid such as a photo, or an experience you’ve had.

Something that reminds you why this is important to you.

10. Music 

Everyone knows that music helps pass the time during your workout. You can find endless mixes for working out on youtube.

But i also find music helpful as a pump up to get going!

Sometimes I’ll blast some music, and it will lift my spirits and ill be dancing around my apartment like the big nerd I am.

Before you know if I’ve worked up a sweat, and I’m actually ready and happy to workout!

endorphines

What do you use as motivation to workout? Let’s share ideas!

Hope you find mine helpful!

 

 

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Cardio Vs Weights

As women the thought of looking masculine isn’t appealing- but don’t be afraid of lifting weights!

When I started working out; all I thought was I didn’t want big muscles- that’s not sexy.

But guess what?

You know that ideal body type you covet- it’s achieved through lifting weights AND cardio.

The ideal body type i coveted was: lean arms, trim tummy, toned legs, and a nice shaped booty.

I’m guessing your ideal body type sounds pretty damn similar.

Well through much research and constant encouragement from my man/work out partner- I realized that all those things I wanted would never be achieved through cardio alone. To tone…there must be muscle; to have a nice lifted booty…you must lift weights….PERIOD.

But I can talk at you all day, quote research, show you statistics and it doesn’t have the same effect as showing you the proof!

I don’t follow much fitness accounts on instagram but I found @taifitness different from the rest. She was a real transformation story, and completely honest and forthright about her feelings and evolution through her fitness journey.

Say Hello to: @taifitness

www.mytaifitness.com

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This is her at the start and present day of her fitness journey. Jaw dropping results right?!

She has gone through some amazing transformations including changing her workout routines.

She started out mostly with yoga and cardio on the left and then incorporated weights.

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And the results speak for themselves. There is much more lift and shape to her body type on the right photo compared to the left. You can melt away as much fat as you want, but that will never give you the shape you are looking for.

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She is looking absolutely spectacular!

If you are looking for a personal trainer, motivation, and nutrition advice you can contact her at:

tai@mytaifitness.com

Have you been convinced of my point yet?

Well…

There is a reason that Tony Horton from P90X ¬†incorporates weights into his “lean routine” P90x Program:

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1. shoulders and arm routines: for those lean arms I want

2. Legs and back routine: for those toned legs and that lifted booty i want

3. core synergistics and abs workout: for the trimmed tummy i want

All these routines incorporate weights or use your body as weight- And they are in the LEAN routine..to give you that Lean Body type you want.

Lifting weights to gain mass: is lifting heavy weights for short amount of reps

Lifting weights to gain lean muscle: is lifting lighter weights for more reps. BUT you must go until it is a struggle unless you aren’t working out. If it isn’t a struggle, then up the weight!

Another benefit of lifting weights for the seasoned readers.

It helps our aging population stay healthy and independent for longer.

I hope this convinces even one of my readers to incorporate lift training into your work out routine.

I got to say: STRENGTH IS SEXY!

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