Create A Great Relationship With Yourself

Published by maia on February 8, 2017 | Leave a response

When you workout, you need to have the heart to put in your maximum. That means you need to create a great relationship with yourself so you can cheer yourself on to victory. Talking to yourself isn’t crazy, people do it all the time. Of course, much of it is mental, but occasionally you even talk out loud. A good relationship will help you follow through on those goals that you’ve set, respecting that inner voice.

You have to like yourself to be kind to yourself.

You might say that being pampered, laying on a lounge and eating peeled grapes is being kind to yourself, but deep down inside, you know it’s not true. First, you need someone to go along with that idea and second, your body tells you what it needs. When you workout, you feel fantastic after the workout. That’s because it burns of stress hormones and replaces them with ones that make you feel good. That good feeling is your body saying you’re doing great and letting you know that you make a good team.

Eating healthy not only tastes good, it’s good for you.

When you have a good relationship with yourself, you’re willing to give healthy living a chance. You take risks that you’ll not only get huge benefits, but also enjoy food more in the process. Healthy eating isn’t dieting, but instead making smarter choices when it comes to food. You’ll eat more whole foods and less processed ones that have dangerous chemicals and higher calories. You’ll also eat more! Some of the changes may include making substitutions, such as eating an apple instead of candy bars or even more subtle, using Greek yogurt on your baked potato instead of sour cream. You’ll won’t have to give up some of your high calorie foods you love, just eat them less often and use portion control. That means you never fall off the wagon when you eat healthy, unlike dieting. It also means a better relationship with yourself.

When you develop a good relationship with yourself, don’t forget a positive attitude.

If you listen to the voice in your head, you’re bound to hear things like, “you look terrible,” “you’re fat,” or “you’re stupid.” How many times have you said these things in your own mind? A good friend would never talk that way to you and you shouldn’t talk that way to yourself. Instead of saying, “I’ll never be able to do this right,” learn to give yourself kudos for what you accomplished by saying, “Hey, I’m getting better.” You’ll go further in every endeavor when you become your own cheerleader.

Find the best from every situation. Not only does negative self-talk harm you, but lamenting over everything does too. If your plans go awry, it may be an opportunity for something better and more fun. Learning to be positive makes you happier and happiness is essential to good health.

When you have aches and pains from working out, think of those as markers for progress. Of course, if they’re unbearable and last a long time, don’t hesitate to get professional help to find if you have a serious problem. Your body will tell you what’s normal and what’s not.

Drink plenty of water on the road to good health. Water not only flushes out toxins, it can help you have more energy and make you think clearer.

Get plenty of rest. You owe it to yourself to get a good night’s sleep for mental awareness and good health. Exercising helps you sleep sounder.

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Depression

Published by maia on December 21, 2016 | Leave a response

Depression is one of the biggest problems most people face during the holidays. It’s easy to understand why. Not only is it a time that brings a great deal of stress, running from one party to another, preparing meals and shopping for presents, it’s also a time when we often eat a lot of sugary foods that make your sugar levels rise and fall dramatically, bringing with those changes the jitters and then the mood swing downward. For those whose family is at a distance or gone, the holidays brings a feeling of loneliness, too. To avoid the problem, you need to create a new mantra. Add “Exercise & Holidays” to your phrases this time of year and you’ll notice a huge change in your attitude.

Too much holiday cheer can bring on the blues.

Whether you’re at an office Christmas party or at a family one, if there’s alcohol readily available, consider passing it up and instead going for a short walk with several friends to get your blood moving and eliminate stress. While there’s nothing wrong with the occasional glass of wine or drink, when you’re already in a depressed state, it only magnifies it. Rather than opting for a bit of spirits to lift your spirits, take a brisk walk, go caroling or go to a gym. The increased circulation will help you feel better almost immediately.

Sugar is not your friend.

Those wonderful cookies and cakes friends give you can double the holiday blues. They taste yummy but send your blood sugar spiking, which is followed by a huge drop that makes you feel worse than you did before you ate the treat. Limit the sweets over the holidays. Try some mood boosting foods instead. Cashews and walnuts are great mood lifters. Some whole food stores actually grind them for you on the spot to make butter. When you’re feeling down, a spoonful of cashew butter on a cracker provides protein and magnesium. Low magnesium levels are associated with depression. The high protein will give you energy without making your sugar spike. I normally don’t bother with the cracker, since I love cashews, and just eat a spoonful occasionally. Kale, chicken soup and yogurt also help elevate your mood.

Workout for a better mood.

There’s no doubt about it, a good workout will put a smile on your face. Not only does exercise help burn off the hormones that come from stress and can lead to depression, it also triggers the creation of ones that make you feel good. It helps circulate the blood, sending oxygen and nutrients to all parts of the body, too. In fact, everyone should exercise at least a half hour a day to feel good during holiday time. Walking through the stores may seem like exercise, but fighting the crowds adds to the stress.

Some depression comes from dehydration. Drink plenty of water. If the weather is cold, heat the water and add a pinch of lemon or a bouillon cube.

If you get loads of sugary gifts, freeze them in individual size packages. You can savor the flavor all year long by limiting yourself to one pack a day, plus you’ll have treats available when company comes. Change the mantra from “Food & Holidays” to “Exercise & Holidays.”

There’s always time to exercise. Do it the first thing in the morning or combine your normal chores with exercise. If you’re cleaning the house, put some zip into it. Don’t bend your knees when picking stuff up off the floor, as you might with toe touches. Time yourself and rush as fast as you can until you’re breathless. Make it a game.

Do something nice for someone else during the holidays. Do a random act of kindness for a stranger, visit a shut in or take a person who can’t drive shopping. You’ll feel good about yourself.

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Favorite Cheat Meal

Published by maia on December 3, 2016 | Leave a response

No matter who you are, if you’re trying to eat healthy, you probably still have a favorite cheat meal. You know, those foods that you love, but are filled with empty or almost empty calories. It may be a comfort food, such as mac n’cheese or mashed potatoes, a whole meal from a fast food place or just one special food. I can name a few that I love, some that I eat for comfort and some that are just plain rich and gooey that I have to taste a little. The good news is that these aren’t banned completely when you eat healthy. You aren’t on a diet, just trying to eat healthier.

The difference between healthy eating and a diet.

When you go on a diet, you’re limited to specific foods. Maybe you’re allowed a slice of toast without butter and a poached egg for breakfast, while lunch is a green salad. Eating healthy means you have a wide variety of foods from which to choose. You can eat as much as you want when it comes to healthy foods, but limit the amount of high calorie, unhealthy choices. A diet always ends, but eating healthy never does. Even if you eat your favorite cheat food one day, you can still eat healthy the next.

Cheat foods can slow your progress, but not by much if you eat them sparingly.

Some people tell me they absolutely can’t eat any cheat food because once they start, they don’t stop until the whole amount is gone. If it’s a potato chip, they eat the bag. There’s no “one donut” setting in their brain. That’s easy to solve. When you buy a box of donuts, call a friend. Freezer wrap all but one and stash them in their freezer….better yet, instead of grocery store donuts in a box, buy one bakery donut. Avoid buying cheat foods, but if you do, buy the smallest amount you can get….even if it is more expensive to do it that way. You’ll be limited by what you have on hand.

Don’t eat the cheat foods in the car.

I’ve had a great deal of experiences myself and with clients who bought the cheat food in the store and then ate it before leaving the parking lot, when they parked the car and went back for more. One woman was addicted to Nabisco Bisco Sugar Wafers. She said she bought an empty box of them and a filled box in the grocery. (The empty box came from her eating them while shopping.) When she got to the car, she opened her second box and ate them before she started the car. To make a long story short, by her count, she ate four boxes before leaving the parking lot. Now that’s a bad habit. Rule one, don’t eat any food before you check out. Rule two, wait until you get home to open the food. Rule three, if you think you’ll eat the whole box, don’t buy it or shop with a friend and have them divide it and take some of the cheat food home with them.

If the cheat food is homemade, learn how to make it with fewer calories or more nutrition. Pizza with a cauliflower crust and veggies is delicious.

Don’t quit just because you ate a cheat food. Tomorrow is a new day. One day of cheating should never throw out a lifetime of healthy eating. That’s why it’s not a diet but a healthy lifestyle.

Plan for a cheat. Over the holiday time, you know you’ll be cheating. Fill up on healthy foods first, so you have limited room for the cheat food. (No matter how much you love sugar cookies, you can’t eat four boxes if you’re already full.)

Keep healthy snacks available and eat them often.

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Have A Guilt Free Thanksgiving

Published by maia on November 23, 2016 | Leave a response

You don’t have to give up all the pleasures of the holidays just because you’re dieting. You can have a guilt free Thanksgiving and enjoy the bounty that this holiday is best known. Eating healthy doesn’t mean starving yourself. In fact, it’s far from that. Most people that opt for a program of healthy eating find they’re eating more, enjoying it more and feeling great when they see the pounds come off and their energy level rising. There are some things you can do to stay on track and still celebrate with the family, enjoying every minute of the holiday. You’ll be thankful you did.

Learn to eat some foods in moderation.

You can still have a slice of pie or a serving of mashed potatoes, but in moderation. Learning which foods spell trouble for your waistline can help you choose alternatives that are bound to be at the table and nobody will be the wiser. Be aware of the best choices if you have several selections. Pumpkin pie may be a better choice than pecan pie for calorie savings and choosing a small dab of whipped cream or none at all may be a better choice. Even though whipped cream is far higher in calories, whipped topping contains some dubious ingredients that have negative effects on the body. There’s approximately 75 extra calories for whipped cream, but it may end up worth the extra 75 calories.

Make your contribution lower in calories and higher in nutrition.

Most family get-togethers are potluck style, where everyone brings a dish. You can make a healthy contribution by using a recipe that’s good for you, lower in calories and tastes delicious. You may even end up being a trendsetter, helping your whole family to enjoy healthier food. Change the way you make your favorite dish, such as using a lower calorie crust for pies or adding less butter to the mashed potatoes and making it butter from grass fed cows.

Learn what to eat more of and what to barely sample.

Everyone notices when people shun the dish they brought, which may be the food you love the most! Rather than giving up your favorite marshmallow-topped sweet potato casserole that Aunt Meg makes, fill your plate with healthier options and put a spoonful prominently in view. Take fewer marshmallows and more sweet potatoes in the process. She’ll notice you took some but be way to busy to notice how much. You’ll have the pleasure of eating your favorite food, but in far more moderation.

Stick with the least processed foods and fill up on whole foods at the veggie tray. Bring a low calorie healthy dip as an extra dish for the family to sample. Let them know it’s a new recipe you just had to try, but not that it’s a lower calorie healthier version.

If you’ve tried your hardest, but still ended up gobbling everything in sight, it shouldn’t end your program of healthy eating. Even the fittest, trimmest people gorge themselves on high calorie foods, but then go back to old eating habits.

Make sure the turkey is roasted on a rack so the fat can drip down and if deep frying it is a new family tradition, you use the right oil and a high temperature that seals the skin to avoid absorption of fat.

Start your Thanksgiving off right. After you start the turkey, go for a walk or a run. Exercise inside if walking or running isn’t an option and get at least a half hour of it. Exercise helps relieve the stress and can make you feel less hungry.

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Favorite Cheat Meal

Published by maia on November 8, 2016 | Leave a response

Everyone has a favorite cheat meal that is loaded with calories and provides far less nutrients per calorie consumed. If you’re already familiar with the concept of eating healthy, you already know that you don’t have to give that food up entirely, just eat it far less frequently. Instead of once a day or once a week, wean yourself to less frequently and also choose smaller portions. Let’s face it, portion control is part of the whole healthy eating program so eating an entire pie, even once in a while, can be disastrous. However, a smaller slice occasionally will barely be noticed. One more thing, those small slices occasionally shouldn’t include a small slice at 10:00 am, then another at noon and finally two more later in the afternoon and evening.

Find a great alternative.

As you make your way into the world of healthy foods, you’re bound to find several foods you really like. Keep searching if you haven’t found it already. It can be a little less “dangerous” than your favorite cheat food, but that means you can eat a little more of it. The lower the calorie count and the higher in nutrition it is, the more you can consume. Learn to use this as your celebration food or comfort food. Texture counts, particularly when it comes to comfort food. If you’re a cruncher and eat food to eliminate anger, (remember exercise does that too!) find a crunchy food. If you love a smooth creamy comfort from dishes like mashed potatoes, find a smooth creamy alternative. Exercise also helps lift your spirits, so try that first.

Fill up before you eat it.

Savor the experience before you gobble up that cheat food and fill your belly with healthy food in the process. You won’t be as tempted to eat the whole bag of cookies if you’ve just filled up on a large meal and will be able to stop eating those chips quicker. You may even find you don’t really want them anymore once you’re full.

Learn to make your food differently.

Cheat foods can become part of your diet again if you learn to make them healthier. Love that pizza? You don’t have to give it up entirely, just learn to make it healthier and with fewer calories. A cauliflower crust is healthier and tastes extremely good, while healthy toppings add to the enjoyment. Modifying recipes for healthy eating can be fun and an adventure you’ll probably enjoy. It also allows you to stick to healthy eating and savor the foods that used to mean cheating.

Don’t throw in the towel if you cheat a little. Get back on the healthier path of eating as soon as possible. Even a week of eating unhealthy doesn’t mean you should forget the whole thing. It’s just a tiny detour.

Don’t forget to exercise. That stress you’re feeling can be helped far better by exercise rather than eating. Feeling blue, take a brisk walk, run or workout hard and you’ll soon find you’re spirits rising.

Experiment with new foods and make new associations. If you try something new every day for a while, you’re bound to find a recipe that you absolutely love or a food that fits perfectly in place of the cheat food.

Water is your best friend. When out for drinks with friends, a glass of water can take the place of the calorie laden alcohol selections. Find a lower calorie drink if you must and follow it with water chasers.

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Halloween Havoc

Published by maia on October 27, 2016 | Leave a response

Don’t be subject to Halloween havoc on your weight loss program. Be prepared for the holiday and have healthy snacks on board. If you’re like me and most people I know, at one time or other, you’ve purchased Halloween candy only to have to repurchase more before it was time for trick-or-treaters to come to your door. Goblins didn’t take it and the dog didn’t steal it, you opened the bag for just one sampling and before you know it the whole thing was gone, one treat at a time. That’s a sure way to slow a weight loss program down, but you can do some things to change that right from the start.

Switch to healthy snacks for trick-or-treaters.

Who said you had to give out sugary treats? Sure, giving the trick-or-treaters rice cakes would end up getting a lot of grumbling and may”tricks,” too, but there are some great alternatives that are also healthy and yummy. Give out small individual bags of popcorn, fresh fruit or even small boxes of raisins. For a little more, individual sized roasted almonds are a good choice. Consider cutting out candy entirely and giving small novelty items like those packaged for Halloween party treats. That helps remove some of the temptation from the house and keeps the kids a bit healthier.

Burn more energy by dressing up and getting active.

Become a costumed Halloween trickster or throw a party and have active games. You’ll be getting exercise and have a lot of fun in the process. Don’t pass up any opportunities to be more active during this season. Walk with your kids if they’re trick or treating in the neighborhood. Join the kids by volunteering to help out the school’s or town’s Halloween party and take any job that keeps you active and moving.

Don’t despair if you couldn’t help eating some of the kids Halloween candy.

One of the nice things about choosing healthy eating over dieting is that it never ends, even if you ate a few or many of the kids’ treats. All it means is…well…you ate them, but not that everything is ruined. Get back on track the next day and eat smarter. Take the steps at work, walk from the furthest parking spot to the store or spend a few extra minutes exercising for a week or so and you’ll be back on track. Eating healthy and losing weight means changing your lifestyle and eating habits, one small slip shouldn’t change them back.

Halloween or not, always have healthy snacks ready. You can take them to work for mid-morning and afternoon snacks and have some in the fridge for those cravings in the evening.

Stay active. Plan some Halloween activities that are both fun and active. Going dancing, hiking to see the fall colors and even some outside activities with the children can keep you healthier while having fun.

Put joy into the season. Halloween is a fun semi-holiday, where everyone can have fun. If you hate the thought of trick-or-treaters, costumes and all the holiday glitz, try changing your attitude and get more involved. You may even look forward to it next year.

If you seriously worry about “falling off the wagon” and not being able to get back on track, talk to me or one of the other members of the team. We support you in your effort.

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Fall Into Fitness

Published by maia on October 6, 2016 | Leave a response

As the seasons change and fall comes upon us, it’s time to make this new season one devoted to fitness. Everything changes and you can too. No matter how out of shape you are, you can turn it around and the time to start is now. If you’re not already working out, start by using one of our specials or a boot camp to kick off your new healthier season. By the time it’s New Year’s eve, you’ll be a whole new person, healthier and with lots more energy.

Don’t put off the change until the New Year.

Too many people wait to make a New Year’s resolution of fitness. I say there’s no better time than today to “fall into fitness.” In fact, by starting now you’ll not only be looking great for the holidays and have a wealth of nutritional knowledge to know exactly what foods to choose for a yummy, yet healthy Thanksgiving meal, you’ll also have all the energy you need for the preparation for those wonderful family get-togethers.

Stay healthier as winter approaches.

The winter season is the cold and flu season, but you can help protect yourself from serious illness by starting a program of healthy eating and exercise today. Both healthy eating and exercise help boost your immune system. Healthy eating provides many nutrients and phytonutrients that add protection right down to the cellular level. Exercise also stimulates the brain to create antioxidants and the body doesn’t stop manufacturing them when you end your exercise session but keeps on producing these cell saving protectors.

You’ll be burning off the hormones of stress.

Nobody can stop stress in their life, no matter how hard they try. It’s just part of living. A traffic jam, crying baby or angry boss can trigger it. It’s beneficial if you’re running from real danger, but in normal situations it makes changes to your body that can create health problems and even cause abdominal fat. Exercise burns off those hormones and gets you back to normal.

Exercise not only burns off hormones created by stress, it also stimulates the brain to create ones that make you feel fantastic. You’ll be getting a double dose of happy when you workout regularly.

You’ll look and feel years younger when you exercise on a regular basis. Exercise improves circulation and sends nutrient and oxygen laden blood to all parts of your body.

Fitness includes both healthy eating and regular exercise. Healthy eating isn’t dieting, but instead making smarter choices when it comes to food. You’ll never feel deprived.

Every minute you exercise adds seven healthy active minutes to your life. You’ll not only add more years to your life, you’ll add more life to those years.

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Want To Be Faster?

Published by maia on September 26, 2016 | Leave a response

You have no limitations when it comes to fitness. You can be faster, stronger and healthier than you’ve ever been, but you have to believe in yourself enough to stick with your goals. Up until 1954, everyone thought that breaking the four minute mile barrier was impossible. That’s until Roger Bannister, an Englishman, ran the mile on the Iffley Road Track at Oxford in four minutes. Only a few months later, both he and John Landy ran the mile in under four minutes in a Vancouver competition. Since then, many athletes have proven it was a not just a possibility, but they could run even faster. That’s because they now believed it possible because of Bannister and learned ways to make it happen.

If you believe you can achieve.

There’s no magic in the power of belief, although it may seem like it. The magic comes when you believe strongly enough you’ll push yourself past limitations and make the right decisions to get you to your goals. Those decisions are more than just how much to train. They’re also about getting the appropriate help to make you reach your goals.

As a personal trainer, I can help you learn the best training techniques.

I also can help you break your goals down into smaller, more easily achievable goals to help boost your confidence and believe in you until you can fully believe in yourself. Every person is capable of greatness, he or she just doesn’t always know it. Awakening to that fact can come with the help of someone who sees the talent you have and also knows how to bring it majestically to the surface.

The power of goal setting, belief, good training and tenacity can help you achieve any goals.

Most people enjoy sports but sometimes fail to see the lessons that can be learned while participating. It’s not all about winning and beating others, although winning is nice, your biggest competitor is yourself. Learning to set goals to improve your performance translates to all walks of life, so what you learned on the race track will someday help you in the boardroom.

While any type of training helps you stay fit and sometimes improve, the right type of training will prepare your muscles and body for excellence.

One of my biggest pleasures as a personal trainer is to see the difference I make in people’s lives. They come in defeated and a few months later, I see a new, more confident person emerge from that shell of defeat.

What you eat is important to your overall health, well being and sports performance. I’ll help you learn how to eat healthier.

I’ll help you learn the most efficient exercise methods that get results fastest to shorten the time to your goal, but you have to do the work and believe the results will come. That’s what makes an excellent athlete.

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Let The Journey Begin

Published by maia on September 6, 2016 | Leave a response

When you set any goal the road to it is the journey that can be as much fun as seeing the final results. You’ll be amazed at how good it feels to realize the same exercise you could barely do just a few weeks ago is now simple and almost easy. You’ll also love the fact that what you once thought was impossible you know do with ease. Watching the changes is just part of the enjoyment when you set a fitness, or any other goal. It’s part of the enjoyment of the journey.

The road to fitness doesn’t have to be lonely, in fact it should be fun.

Working out with others may seem intimidating at first, but it really becomes addictive. You’ll make friends that will soon become your support team, just as you will become theirs. One thing is certain when you try to change, not everyone wants to see it happen. They aren’t being mean, they just hate anything that changes the status quo or worry that you’ll leave them behind. That’s one reason it’s important to workout with others and have friends striving toward the similar fitness goals. Not only do they make it more fun, they give you the feedback you need to achieve.

Achieving fitness goals gives you confidence while improving your overall health.

Lots of times people give the credit to their new found confidence to the good feeling they get when they see themselves in the mirror. That’s only part of the picture. When you achieve a goal that took hard work and perseverance, you change. You start to see other areas where you can achieve more and begin to believe you can do it. Setting and achieving a goal, no matter how small, gives you self esteem and that provides the belief you can do almost anything.

You’ll become a warrior.

Becoming a warrior doesn’t mean you’ll be vicious or attack and fight others. It means you’ll face any challenge with confidence and assurance, knowing that if you want to achieve it, you can. It’s taking your future in your own hands and not leaving it to chance or others. You’ll be facing each problem as a new opportunity, rather than worry and dismay.

Part of the reason for the many changes is the success you’ll experience, but exercising on a regular basis can also burn off the hormones of stress and trigger the release of those that make you feel good.

You’ll have more energy than you thought possible. That extra energy can carry you through even the toughest days, helping you get more done in less time.

You’ll be amazed at how much regular exercise and a healthy diet can clear your head and help you concentrate better. Studies show that regular exercise improves cognitive functioning.

You’ll be setting an example for others, especially your family, who often thought about tackling a difficult goal, but never had the courage to do it.

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Unlimited Motivation

Published by maia on August 25, 2016 | Leave a response

Are you looking for a source of unlimited motivation? Try working out in a group led by a personal trainer. There’s nothing better than working with other people to help you build your resolve and push yourself toward the your maximum potential. It’s amazing that people often achieve their best when they’re in a group. I was watching the Olympic bike races and was saddened by the American biker that lost in the last few seconds of the race. She had led all the way. Once announcer may have pegged it right when it said part of the problem was she was unaware of the others behind her, so she didn’t pick up her pace. Working out with others makes you aware of what can be accomplished and pushes you toward greatness.

Working in a group is more than just stirring up competitive juices.

Even though everyone has his or her own personal agenda, sometimes there is competition among the individuals in a group, albeit friendly competition. However, group workouts also provide the empathy of the group. You’ll often find encouraging words from others, particularly since they know how hard it is to achieve personal goals. Group workouts led by personal trainers also provide the accountability and motivation of the trainer. You’ll be amazed at how much you can achieved when you actually believe you can and work toward that goal.

You don’t have to workout in a group to work with a personal trainer and see great results.

Trainers provide individual workout programs that not only track your progress to keep you accountable, while adding a boost of motivation. You may not realize how much you’ve achieved because the changes aren’t overnight. Improved endurance, strength, flexibility and balance are all tracked by trainers, just as weight and inches are. The trainer tracks these changes for a reason. He or she uses that information to know when to adjust your fitness program. Normally, it’s when you reach one fitness goal and are ready for bigger challenges.

Success is the ultimate motivation.

If you start a fitness program, you obviously have a motivating reason, but unfortunately for most people, it’s a short lived focus that may not last a week. However, when you work with a personal trainer, he or she can help fill the gap until you see success, which by the way, is the most powerful motivator. You’ll also see success faster with a trainer and if you’re like most people, it will improve your level of resolve and drive you forward at each step.

If you want to track your own success and create powerful motivators, start noting how long you last working at top speed and track it. After a few weeks, measure that time again. You’ll see substantial improvement.

For those that want to lose weight, clothing size is a motivator. Try on an jeans or other article of clothing that should be slightly snug. Workout for four weeks and try on the same item, you’ll probably find it’s either loose or you need a smaller size. PURE MOTIVATION!

If you’re trying to lose weight, don’t weigh every day. Instead, pick a time of day one day a week to weigh. There are some weight fluctuations throughout a day and week that don’t indicate actual weight gain, but can shatter your motivation.

Judge by your energy and inches not your pounds. You can actually lose inches without ever losing a pound. That’s because muscle tissue weighs more per cubic inch than fat does, so one pound requires a smaller container.

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