Does Your Weight Fluctuate?

Every so often, you get the urge to hop on the scale and see where you’re at, wondering where your relationship with gravity lies.  Maybe its up, maybe its down.  Who knows how gravity is going to affect you today. Quick physics lesson- The pull of gravity is different at different latitudes, so if you want to weigh a little less, move closer to the equator, or weight a little more go towards the poles.
9 times out of 10 I’d be willing to bet that your mood the rest of the day is going to be a result of what that scale tells you.  The problem is, it doesn’t tell you the full story of what’s going on in your body.
Before we get to what’s going on in your body, lets first take a look at what makes up your scale weight?

  • Muscle
  • Bone
  • Waste
  • Fat
  • Glycogen Storage
  • Water

and let’s take a look at what it’s not measuring 

  • Sleep Quality
  • Stress
  • Health
  • Strength

Still think it’s a good way to measure your progress?  Those are some variables that’ll play with the number on the scale.  Yea, to a degree it can show you if you’re trending towards your goals, but the mirror, pictures, how you feel and how your clothes fit are better indicators of success and progress.

Weight is going to fluctuate.  It’s just how the body works.  It’s going to change depending on what time of day it is, what you ate, what you drank, what you wear, what the weather is among many other reasons.  

Here’s a little run down of how much your weight could fluctuate in a day.
from Dr. Melina Jampolis, who wrote The No-Time-To-Lose Diet:

For every 16 oz of fluid you consumed, that’s an immediate gain of
1 pound

Need to poop?  Being backed up can cause a weight retention of as much as
2 pounds

Air pressure changes in flights that take 4 hours or longer will actually increase fluid retention typically to the tune of
2 to 3 pounds

Have a high sodium dinner and you’ll likely find yourself waking up heavier by
2 to 3 pounds (Maybe more)

That time of a month?
Hormone fluctuations for up to a week leading into your period, or for the guys truly connected to their wife’s pregnancy, expect a water weight gain of up to
5 pounds

So, if you’re a thirsty, constipated, frequent flier, with a penchant for pizza and heading to that time of month, expect a quick shift in the scale of up to:
19 pounds !!

What if you worked out?  Doing any sort of strength training is going to lead to some water gain, not necessarily water retention associated with bloating, but water gain within muscle cells. Sometimes that water retention can last for 4-52 hours.

That’s some intense weight gain right there!  Not necessarily fat gain and most likely completely temporary. But the stress and freak out over the tiniest increment will still happen without a thought as to why it might have happened. 

So don’t freak out over every little half pound or pound(s) gain or loss.  If you’re doing your work, which means eating well, exercising, and adding in daily movement, then you should have nothing to worry about. 

Remember its not about weight loss.  It’s about changing your body composition and about fat loss.  

What’s Your Story?

“When you want to succeed as bad as you want to breathe, then you’ll be successful.” -Eric Thomas
What’s your story? 

What’s the story you’re telling yourself? What kind of things are you telling yourself?

When someone has the capability, strategy, plan and tools to succeed…but still doesn’t…the problem often lies in the story they’re telling themselves.  

They can’t succeed because of _____.
It comes down to excuses.  What kind of excuses do you use for why you’re not where you want to be?  

Time, Energy, Money?
We’re all going to spend time, energy and money on our health.  It is inevitable.  But we all have a choice as to WHEN we spend that time, energy and money.  Are you going to be proactive about your health?  Are you going to start exercising and following a sound nutrition plan (both available at AMP)?
Or are you going to be reactive?  Staying on the same path of inactivity, making poor nutritional choices, and ending up sick.   

Change Your Story
There is no good reason as to why you can’t succeed.  So stop believing and telling yourself that!  You CAN succeed! You CAN reach your goals!  
All it takes is changing your self-talk and start believing in yourself.  

Take responsibility for your thoughts, words, belief system, and mindset just like you do with anything else you want to be successful with.  This is the heart of what determines who you are going to be, who you are shaping yourself to be.  


It’s the beginning of 2015 and inevitably its time to see all the “I’m doing ___ cleanse or ___ detox to rid myself of toxins.”  Or even worse, I see ads for people trying to sell this cleanse or this detox, promising instant results, instant gratification.  But you know what else will give you instant weight loss?  

Chopping your arm off!

So whenever I read about this stuff, it gets me really agitated because it seems that these people prey on peoples emotional attachment to weight loss.  And if you know me and my sarcastic nature, my immediate response to cleanses is “What is it? Drain-O? And my response to any detox is “What kind of drug are you getting off of?

Looking to clean out your pipes, get rid of that built up grime? Drain-o seems to work to clear plumbing in your bathroom, why not your internal plumbing(clearly I’m being sarcastic, please don’t go and drink Drain-o)

First things first, there is no need to do a cleanse if you are eating a healthy diet. That healthy eating will, itself, make your body healthier and remove all of the “toxins.”  If you want to replace all the processed garbage you are eating with fruits and vegetables, go for it.  Most likely you’ll lose some amount of weight just doing that.  Remember though that there is no quick weight loss solution. If you want to lose weight, eat clean whole, natural foods. Eat a well-balanced diet of fruits, vegetables and meat. (Shoot I would even say a well-balanced diet of vegetables and meat, which is completely the opposite of some of those fruit and sugar-laden cleanses!)

Second, the whole premise of these cleanses stems from the fact that they try to convince you that your body is like an air filter in a car that builds up junk.  This however ignores basic physiology in that the liver & kidneys are quite efficient in eliminating anything harmful to your body on a daily basis.  That’s one of their main roles in the body.  If you don’t believe me, you can pick up a biology book in the library(do those exist) or just Google “Function of the Liver”

There are many, but my favorite seems to be the juice cleanse and you have to ask the question of “Why a juice cleanse?”
What about them makes them so appealing?  Is it the celebrity endorsements or the exaggerated promised weight loss, weight being 100% arbitrary because you don’t really care if its from water, fat(doubtful), or muscle mass.
Why is it so easy to convince people that all you need are 6 juices a day, all mushed up in a bottle, but convincing anyone to take those fruits and vegetables in the bottle, keep them whole and just freaking eat them is so hard?
It’s really that simple.  Next time you think about a juice cleanse, ask yourself “Why am i doing this?”
Is it really that much healthier for me, or would I get more nutrition and more benefit out of eating all this produce? 

Lastly, if there is no physiological reason for results, if there is nothing credible behind it, then maybe its just a load of phooey. 

2015- The Year of Not Falling for Gimmick

It’s coming up on 2015 and the craze of setting resolutions is upon us.  The quest for better health, losing weight, getting in better shape are among the top resolutions many will set come January 1st.  And the solution that most will use to take on their resolutions?  They will be of the quick fix, gimmicky, too good to be true variety.  Pills, shakes, mangled exercise science applications, cleanses, detoxes, super-foods, etc.
And why is that?

Because losing weight and getting healthier is an emotional endeavor.  And companies prey on that emotional attachment.  But you’re smarter than that, right?

Let 2015 be the year that you don’t fall for the shiny object promising this & that because chances are if it looks too good to be true, it probably is.  We are smart people, but we seem to fall for every little magic pill or new “secret to weight loss” without using any sort of logic or rationalization.  Let 2015 be the year you use logic and rationalization.  In one of my upcoming articles for Watchfit, I focus on the latest craze of waist training and the dangers that are inherent in doing something like that.  Basically a fad or gimmick that has a celebrity endorsement and promises the world.  My key takeaway from that article?  Making sure there is a physiological reason for the results that are claimed.

“We go to great lengths to find the quickest and easiest way to get results, to find that one “magic pill” that will make our lives easier and/or better.  But if there is no physiological reason as to why something will work, then it’s most likely a gimmick that won’t have long lasting results.  
We are always in search of that one thing that will help our aesthetics without analyzing whether or not it’s actually healthy for us.  Yes, we are a society that bases a lot on appearance and less on what will make us healthier, but what if instead of wasting the time and energy we spend on gimmicks like waist training, we focused on solid exercise and nutrition programs.  We’d have a much healthier society as a whole.”

That was my conclusion.  We waste so much time searching for the next best thing instead of looking at what works and what has always worked.  Exercise and nutrition!
We over complicate and cloud common sense with a lot of garbage that is unnecessary.

If there was a magic pill or secret way to lose weight, don’t you think everyone would be doing it?  Don’t you think doctors all over the world would be prescribing this magic?

That’s because it doesn’t exist.  What does exist is following a consistent exercise and nutrition program. One like we have at AMP where we test you strength, your conditioning, and we stay on top of your nutrition. We try to steer you in the right direction and away from fads and gimmicks, because why waste your time and money.  

Let 2015 be the year you make the healthy choice, the one that will leave you with long lasting results, not ones that last a few weeks and go away.

Happy New Year!!

Why New Years Resolutions Suck

“The best thing about the future is that it comes only one day at a time” -Abraham Lincoln

Take one day at a time, because looking to far into the future can derail what you are trying to accomplish today.  
This quote plays into the exact reason why resolutions fail. We look too much into future instead of focusing on one day at a time, getting better one day at a time.  

1% Better Every Day!

As we get towards the end of 2014, we look forward to what we want to accomplish in 2015.  What worked in 2014, what didn’t work in 2014, what can I improve? Because we all want to improve something.  

Millions of Americans will set to create New Years Resolutions around this time, only to give up on them by March.  Why is that?
The issue that comes every year from setting New Years resolutions is that we set goals that are either too lofty or too vague.  Most often it lies with being too vague.  Starting an exercise program, eating healthier, creating a better financial situation, or whatever it may be creates a lack of specificity. And without specificity, its easy to get away from them.  

Or it could be that your are just not ready for change.  When January 1st hits, we all want to change.  But do you REALLY want change?  Are you prepared to take the necessary steps that need be done in order to get in better shape?
Change or being ready for change comes in phases:  

  1. Precontemplation. No intention for change nor is aware of problematic behavior or may be let down by past failures.
  2. Contemplation. Aware of the need for change and intends to take action, but isn’t committed just yet. 
  3. Preparation. Has decided to start changing behavior and has a plan of action, like going to AMP
  4. Action. Has made changes by developing effective habits and behaviors.
  5. Maintenance. Has made changes over the long haul and is working hard to prevent sliding back to their old ways. 

Where did you fall?  If you are like most people making resolutions, you are in stage 2 or 3.  Let AMP help you get to stage 4 & 5 by creating a training program for you and keep you accountable.

Another reason we struggle with our New Years resolutions is we want to change everything all at once.  We really lack the ability to focus on so many things at once.  Research has shown that when we try to change a single behavior at a time, the likelihood that we’ll retain that habit for a year or more is better than 80%.  When we try two behaviors, our chances of success are less than 35%.  When we try three behaviors or more, our success rate plummets to less than 5%.  

That is why resolutions fail and
why resolutions are a waste of time!

Is it any surprise, then, that when we try to massively overhaul our lifestyle in short order, the changes simply don’t stick?  Of course not.  But, let’s be honest.  Most of us aren’t known for being patient.  And most people who try to start an exercise or nutrition program want to be in shape, like, yesterday.

Finally, pick a behavior based goal.  Not one based on the outcome.  You can’t control the outcome.  Avoid going into 2015 saying, “I want to lose “X” amount of weight in “Y” amount of time because what if you don’t hit that mark? Do you just give up?  Behavior on the other hand is easily controlled by YOU!  
Every single day you have complete control on behaving in ways that take you towards your goals or away from them, so if the outcome doesn’t happen, you can look at your behavior over the course of a month to see what you could have done different.  

Here’s what I want you to do:

  • Select one habit or behavior & ONLY one habit/behavior. Whatever you think will have the biggest impact on your life.
  • Write down your plan. What steps do you need to take?
  • Find someone to keep you accountable!
  • Post Publicly:  For January, we want to use our white board to write your habit down so you are accountable to it

So what have we learned?  We need to pick ONE habit or behavior (because we can control behavior) and go with it. We need to ensure that our habit or behavior is specific and not just “eating healthier.”  Get specific, for example “2 vegetables at every meal, or training 16 times in January”
Create more ease with your goal setting and I guarantee your “resolution” will be more successful.

Your final thing to do?
Write it down on our white board!!