We are excited to bring you our newest fitness partners, Vicki and Autumn of Total Body Tabata. Total Body Tabata has meshed group fitness and Tabata HIIT to bring you the ultimate calorie burning workouts that will keep you motivated and energized throughout.
These amazing workouts will help you burn fat without losing lean muscle. Tabata style workouts include 20 seconds of high intensity non-stop exercise followed by 10 seconds of active recovery. Each exercise is done 8 times for a total of 4 minutes before moving to the next exercise. This fast pace will keep you engaged and entertained through the entire workout. If you don't have time for the full workouts, do as many Tabatas as you can in the time you have!
This method of workout has been proven to increase aerobic and anaerobic exercise, decrease body fat and increase metabolism --leaving you burning calories 12 - 24 hours after the workout has ended. We recommend using a step in these workouts to boost your burn, but if you don't have one, you can simply use the floor. So join Autumn and Vicki and start burning calories. Try Total Body Tabata's Calorie Burner Workout and Body Burner Workout!
Although weight isn't the only measure of progress, weighing yourself regularly is a good way to track overall progress. Weighing yourself regularly should seem like a simple process, but daily variations can lead to frustration and confusion. So should you weigh yourself daily? Weekly? Monthly? And when is the best time to do it? Morning? Afternoon? Night?
When you weight yourself can result in huge differences, so it’s important that you get them right and know all the facts.
Weighing yourself can be hugely rewarding, or be totally depressing. Before we dive into when you weight yourself, let's make sure you understand why weighing yourself is important, but also why these numbers don't reflect the total picture about what is going on in your body.
The Importance Of Weighing Yourself
It means that you should weigh yourself regularly because it’s a useful tool for tracking progress, but at the same time realize that the numbers you are seeing aren’t always an accurate representation of what your body is doing. And the reason you need to know this is because it all plays a role in answering the questions we originally set out to answer…
So How Often Should You Weigh Yourself?
Well, the most common recommendations you see are to weigh yourself every day, once a week, or once a month. And when you take all of the above into account, you’ll see that each frequency has its own pros and cons.
Weighing Yourself Every Day
Most people think weighing yourself every day is the least accurate way because of those normal daily weight fluctuations I mentioned before. In a way, this is true. But, if you make one small change to the way you do it, you’ll see that daily weigh-ins are actually the most accurate way to do it. Here is why:
Instead, some people will see the normal daily weight fluctuations I mentioned before and panic or feel depressed or make changes to their diet/workout that didn’t need to be made. So while weighing yourself every day is best in terms of accurately tracking your weight (and is my preferred way of doing it), it’s also a way that can potentially do more harm than good to certain people.
Weighing Yourself Once A Week
In terms of accuracy, weighing yourself once per week isn’t perfect. It’s certainly not useless, but it’s just not as good as weighing yourself every day and taking the weekly average. Read the above on daily fluctuations, then think about it, the same fluctuations can arise by weighing yourself once a week.
Let’s say your once a week weigh-in happens to fall on a day when one of those normal weight fluctuations are taking place. Your progress (or lack thereof) is skewed and you’d have to wait until a week later to know for sure (unless of course next week’s weigh-in is skewed as well). This is why I often recommend waiting 2-3 weeks before making any changes to your diet or workout based on what your body weight is doing.
However, despite not being as accurate as possible, once per week might still be the right option for certain people. Which people? The ones who will go a bit crazy (or completely crazy) watching the day-to-day changes in weight that would come with the previous option.
To avoid all of this, certain people will be better off if they just weigh themselves once per week.
Weighing Yourself Once A Month
Let’s be honest here… in terms of monitoring progress, weighing yourself just once per month is pretty terrible and not recommended at all from an accuracy or tracking standpoint for obvious reasons.
But on the other hand, if you’re someone who will be driven to an eating disorder (or are recovering from one) or will just generally go nuts as a result of weighing yourself too frequently, then once per month may be just right for you.
So how often should you weigh yourself?
We suggest weighing yourself everyday, and tracking progress by taking your weekly average. Think about your week starting each Monday. Weigh yourself each day. On Sunday, take the average of those 7 days and log that as your weekly weight. Take a look at the example below:
When Is The Best Time To Weigh Yourself?
The best time to weigh yourself is first thing in the morning before eating or drinking anything. Be sure to wear as little clothing as possible. (If you do keep any clothes on, be sure to wear that same amount of clothing every time you weigh yourself.)
Why? Because weighing yourself any time other than first thing in the morning on an empty stomach will throw things off completely. Every bit of eating, drinking, sweating and what you do (or don’t do) in the bathroom over the course of the day will destroy any sense of accuracy.
It’s not unusual to see as much as a 5-10lb shift in weight at different times throughout the day, which is why weighing yourself at random times “just to see” is completely pointless and potentially dangerous (it will just drive you crazy), especially if you are at the gym and weigh yourself before/during/after your workouts looking for signs of progress.
Step On Up To The Scale
So, there you have it. The best time of the day to weigh yourself and how often you should do it. As long as you use your weight for what it is and ignore it for what it isn’t, it’s one of a handful of useful tools for tracking your progress.
When summer comes around, we all wish we had worked harder to get rid of the flab and show off our nice toned arms. That's why we want you to start working your guns now. Grab a pair of hand-weights, or improvise with canned vegetables from the kitchen, and power through this tank top arms workout 2-3 times. Show me your guns!
Today we are bringing you a tasty recipe that meets the criteria of the MyPlate from the USDA. If I didn't tell you this recipe is healthy, I bet you would assume its not! Eating healthy can mean eating tasty.
Here is a baked breakfast dish that provides a modern twist on a Southern classic, featuring eggs and grits with sweet potatoes and kale.
Eggs Over Kale and Sweet Potato Grits
Prep time: 45 minutes
Serve with a 8 oz glass to 100% grapefruit juice (regular, not pink)
March is National Nutrition Month and this year's theme is "Enjoy the Taste of Eating Right." Taste tops nutrition as the main reason why one food is purchased over another. While social, emotional and health factors also play a role, the foods we enjoy are likely the ones we eat most. Throughout March, we are going to focus on how to combine taste and nutrition to create healthy meals that follow the USDA's Dietary Guidelines recommendations. Today we are starting with the basics, tips to keep your plate healthy.
First, let's think about controlling out portions. Do you remember the food pyramid that you probably learned about in elementary school? The USDA has changed this image to MyPlate to focus on what's on your plate, and in particular, how much is on your plate. It is an easy-to-understand visual cue to help you adopt healthy eating habits consistent. Here are a few tips to keep your portions in check:
And when it comes to deciding what to eat, remember to build a healthy plate:
Lastly, remember to stay physically active. Pick activities that you like, and start by doing what you can, at least 10 minutes at a time. Every bit adds up, and the health benefits increase as you spend more time being active. Over time, you will be able to increase your workout lengths. Find a workout you like from over 300 workouts at MoveMeFit.
Get and stay fit with a completely new fitness experience that’s optimized just for you. We make fitness simple, effective and fun. It’s time to get results!