Step Away From the Scale!

Every year at my fitness studio, Brickhouse Cardio Club - Stafford, VA, I run several fitness challenges to keep my members motivated, and I am always torn by having to use the scale in these challenges. Most of us are competitive by nature, so the idea of winning a challenge (and bragging rights), winning money, and losing weight in the process is a no brainer! But here is the problem with a weight loss challenge: THE SCALE DOES NOT TELL THE WHOLE STORY!

I like to take photos of members, take measurements of their bodies, and ask them about how their clothes (especially jeans) fit when I notice their bodies are changing. Studies show that our body weight fluctuates from day to day based on several things including what we eat, how much sleep we get, whether we are stressed out, whether we are retaining fluids, and whether we are consistently working out.  Get this, you will weigh more if you add lean muscle mass to your body!  Gaining muscle and losing fat does not show up on the scale.  However, your body composition is changing for the better!  While we are using the scale, please do not get discouraged over one to three pound fluctuations. If you know that you are not mentally prepared to ignore the scale when you know that your body is changing, step away from the scale, and focus on what really matters, which is your improving health and fitness.

Forget the Cream - Go For Cauliflower

I love cauliflower!  It is such a versatile vegetable, which can be used to make cream-based soups, dressings, and sauces.  What?  Yes, and as a Plate by Zumba coach, I'm always experimenting with ways to prepare foods in the GREEN section of the Plate by Zumba chart. Why pack on the extra pounds with extra calories and extra unhealthy fat from cheese or sour cream? Check out my recipe for vegan ranch dressing.

To turn the same recipe into Alfredo sauce, omit the dill weed and add oregano and Italian seasoning. To make cream of broccoli soup, omit the dill weed and oregano and Italian seasoning.
You will not miss the cheese or the calories!