Blog 10/12/20 How’s Your Waistline Coming Along?

Good morning everyone!

I hope you all had a lovely weekend and enjoyed the beautiful sunshine and warm days!  Excellent work by everyone who made it out to classes this past week!  Once again, I am so thankful for this fitness community and I can’t imagine what life would have been like these last several months without all of you!  Let’s keep the momentum going and help ourselves to feel better, stronger, and healthier than ever before! 

Announcements and Reminders:

  1.  Cardio Core Curbside and Cardio Fusion Curbside will now be at 6pm instead of 6:30pm in order to save daylight.  Please make a note of this change and I’ll send out reminders too. 
  2. Winter time and outdoor/indoor training?  I wanted to communicate that at the moment, I am still waiting to hear from my church about the usage of the multi purpose room.  The church building is still not open, but I have been in touch with the pastor and will continue to check in and find out when I might be able to use the MPR again.  Until then, I will continue to offer outdoor evening classes at my home studio for as long as I am able to.  I imagine we have another 4-6 weeks of outdoor usage, but I will continue to keep you posted. 
  3. Barre Blend On-Line at 11:30am on Wednesdays will stay for now as this seems to be a better time for people during the lunchtime hour. 

Class Schedule for week of 10/12/20:

Monday:  Park Fitness 8am, Cardio Core On-Line 5:30pm & Barre Blend On-Line 6:30pm

Tuesday:  Cardio Core Curbside 6pm

Wednesday:  Barre Blend On-Line 11:30am & Cardio Fusion On-Line 6pm

Thursday:  Park Fitness 8am & Cardio Fusion Curbside 6pm

Saturday:  Boot Camp On-Line 7:30am & Park Fitness 8:40am


Class Codes:

PF – Park Fitness

CCOL – Cardio Core On-Line

CCC – Cardio Core Curbside

BBOL – Barre Blend On-Line

CFOL – Cardio Fusion On-Line

CFC – Cardio Fusion Curbside

BCOL – Boot Camp On-Line


Thought for the week:  How’s Your Waistline Coming Along?

In speaking with a few clients lately, I’ve been getting quite a few questions about what happens when the needle on the scale gets stuck and won’t budge.  Well, there can be quite a few reasons for this and you kind of have to be a detective and take a good hard look at your lifestyle in regard to exercise, nutrition, sleep patterns, and life changes. 

First of all, are you changing up your exercise routines?  For example, let’s say you are a runner and you typically run 4-5 miles 2-3 times a week.  When is the last time you changed that up?  Whatever we do often, our bodies become adapted to that movement pattern and it’s no longer as effective as it once was.  Let’s say you add in hill repeats or  speed intervals once a week, now there’s a new pattern that your body has to adjust to and this will impact your metabolism and your excess post oxygen consumption, or EPOC.  This is your after burn and how efficiently your body is working and burning calories after you exercise.

In regard to lifting weights, when is the last time you’ve increased your weights?  If you are still working with 8 pound dumb bells for an overhead shoulder press, maybe it’s time to switch to 10 pounds?  If you are not laboring by the time you get to the last rep and reaching muscle fatigue, it’s time to switch up the weights.  Remember, the more lean muscle mass our bodies have, the great effect on our basil metabolic rate, or your BMR.  We want more muscle mass! 

How about your nutrition?  How are your portions lately?  This is a tough one and it’s easy for portion sizes to slip and increase.  If you need some help in this area, go back to eating on a salad plate and this will help keep you in check for the correct portion.  Have sweet treats been creeping back into your diet?  Go back to eating one or two squares of dark chocolate or try baking an apple in the oven with some cinnamon.  October is a tough month because there are sugared up pumpkin treats or candies around every corner!  Gotta be careful!  Those coffee drinks at StarBucks can be lethal too and pack a punch full of fat and sugar! 

When I think of programs out there for weight loss that rely on the concept of portion control, I immediately think of Jenny Craig.  Believe me, it’s not because of their quality of the food!  I firmly believe that companies like Jenny Craig work for people because they’ve hand delivered food that’s premeasured for people!  You take out the frozen meal, microwave it (in plastic, yuck)  and you aren’t as tempted to alter the portions because they’ve come prepared for you.  Does that make sense?  For some people, this is the kind of help that they need and I applaud them for trying something new to lose weight, but the challenging part is that they aren’t learning how to make their own food and watch their own portion control.  Someone else has done it for them so there’s a dependency there with a combination of food that’s not super healthy. 

How about life changes?  Gee, have we had any life changes the past several months?  Let’s be real, it’s been a tough battle for many of us emotionally, mentally, spiritually, and physically.  Have your sleep patterns been altered?  Lack of sound sleep impacts your circadian rhythms and sleep hormones which impact weight loss.  Quality sleep equals cellular repair.  Everything is better in life when we have had a solid night sleep and wake up refreshed and ready to go.  If you are sleeping poorly and noticed you aren’t losing weight, there could be a correlation there.

So, I hope this gives you some things to think about if your weight is not where you’d like it to be.  There is typically more than one reason why we stop losing weight and I encourage you to play detective and think about the changes you may have experienced recently.  Of course, a visit to the doctor for blood work and hormone level check is always a good idea.  Think thyroid too? 

I appreciate you all and hope you have a great week!

See you in class soon!