Tips to Stay on Track Throughout the Holidays

The Holiday Season is quickly approaching and for many, this will mean a time of stress and over-packed schedules.  Don’t allow yourself to get caught off guard or get off track of a regular workout routine. Here are tips and a plan to help eliminate some of the stressors, and stay on track throughout the holiday season.

  1. Schedule your workouts.

    Whether you work with a personal trainer, go to small group workouts, or train on your own, make sure your workouts are scheduled between now and the New Year.  Treat those workouts as an important appointment for yourself. Even if you have to adjust your workout time to go around holiday parties or gatherings, be sure it is on the calendar!

  2. Take a measurement to hold yourself accountable.

    It may be a good idea get a DEXA Scan done in order to hold yourself accountable throughout the holidays.  Doing one before Thanksgiving and scheduling one right after the New Year will help keep you accountable to continuing with your workouts and maintaining a good nutrition plan.

  3. Practice Moderation.

    It is inevitable that you will be at multiple holiday parties where there will be foods and drinks that don’t align with your nutrition plan.  Moderation will be the key component to not falling off the wagon. Be sure to not skip meals or allow yourself to overindulge. Is it really worth ruining your progress for a holiday season that comes around every year?

  4. Rest.

    This may be a good time to allow your body to get some additional rest.  Ensuring proper rest will allow your body to recover and lower cortisol levels -- aka unwanted stress!

  5. Celebrate!

    The holidays are a time to be surrounded by those you love the most and celebrate another wonderful year coming to an end.  Don’t forget to celebrate with friends, family, and loved ones!


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Written By: Megan Osysko

5 Reasons to Throw Away Your Scale

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Whenever one is beginning their fitness or wellness journey it is human nature and instinct to step onto the scale to see where they stand.  Of course it is great to get a baseline of where you are at, but the number on the scale is not telling you the whole story on your true body composition.  

Here are 5 Reasons as to why you should throw your scale away:

  1. The scale does not take into account water retention.  You can lose and gain fluid each day. Between the specific foods you are eating, how much water you are drinking, how much waste you are getting rid of, and how much you are sweating through exercise - this fluctuation can be as much as 5.5lbs per day.  

  2. The scale is not telling you how much lean mass you have.  Your lean mass helps fuel your metabolism and keeps you body working at a more efficient rate.  For the average female, we like to see between 100-110 lbs of lean mass, and for the average male between 125-140 lbs of lean mass.

  3. The scale is stressing you out.  It can be easy to get fixated on a number, which can ultimately make you stress out when you are not seeing the exact number you want.  Changing your body composition takes time, commitment, and dedication to the process. High cortisol levels can cause you to hold onto your weight and not see the results you want in the long term.  

  4. The scale is not giving you accurate feedback on how well your clothes may be fitting.  When many begin their journey we will hear the following, “The scale isn’t moving, but I was able to fit into jeans I haven’t been able to since my college years.”  

  5. The scale is not telling you how strong you are.  Were you able to lift 5 or 10 pounds more than the week before, or have you improved your one rep max from a month before?  Those again, are also wins that the scale does not give an accurate view of.

We encourage our members and other fitness & wellness professionals we partner with to utilize a DEXA Scan to give you an accurate measure of body composition.  A DEXA Scan will give you an accurate view of the amount of lean mass and fat mass you have, body fat percentage, and bone density.

The next time you think to step on the scale remember the 5 reasons as to why it should get thrown away!

Written By: Megan Osysko

Train to Get Strong. Eat to Get Lean.

All too often people try to use exercise as a way to validate eating whatever they want.... “I just burned 500 calories in my HIIT class, so I can go enjoy brunch now”.  This justification won’t result in progress, and in fact derails progress.

Unfortunately, our environment has shaped us to think that way.  It is important to create a mindset that allows you to feel empowered and proud of how far you have come in your strength training program.


Training allows you to get strong, feel powerful, be motivated, and create muscle. Nutrition allows you to alter your body composition and fuel your training regimen. They go hand in hand. 

Not sure where to start or feeling like you have hit a plateau? A DEXA Scan will give you a better idea as far as how much fat vs. lean muscle you have. On the nutrition end, the best place to start it by tracking your food intake for 3 days. This will highlight any red flags, and allow you to see where you can make some simple switches. 

If you have questions, reach out to a professional who can provide guidance, education, and help you change your mindset that may be holding you back from your next break through.

 

Written by: Megan Osysko

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Why DEXA?

Owner of Bodymass Gym, Virginia, shares why she uses a DEXA Scan to not only track her own progress, but how she helps her clients understand the truths about body composition. 

For the past 4+ years I’ve used a DEXA scan as the primary method of tracking progress for myself and for my clients. Results have helped shape prep for 8 NPC Figure Competitions as well as post-show planning

In addition to providing results for your full body Percentage of Fat, a DEXA Scan also provides compartmentalized break down of lbs of fat mass, lbs of lean mass, lbs of bone and body fat percentages of various areas in your body

With detailed accuracy, a DEXA scan also provides comparisons on each printout so you can see exactly how your body is changing

Personally, I don’t pay attention to my weight or even percent body fat. I like to ensure I stay within a certain range for lbs of lean mass (aim for 120-125lb, although I’d like to have more 💪🏼) and a certain range of lbs of fat depending on where I am in a prepping phase.

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