Subscribe to Our Newsletter
Tips on managing stress
Ways to stay motivated
How to improve your metabolism
Healthy and tasty recipes
Weight loss and diet myths revealed
How to conquer procrastination

Enter your email below to sign up

You can unsubscribe at any time by clicking on the unsubscribe link at the bottom of our emails.

DynaMike Fitness | #117-4801 Joyce Avenue​ | Powell River, BC V8A3B7​ | http://www.dynamikefitness.com | 604.243.7498

We respect your privacy. Your info will never be shared.

DynaMikeFitness Newsletter March 19, 2017

To Scale or Not To Scale
When working towards a fat loss goal the question arises of how to best utilize the scale.

Do you step on everyday, meticulously tracking the ups and downs? Do you jump on it once a week, keeping your mind off the number most days? Or do you skip the scale altogether and simply navigate your transformation using the markers of how you organically look and feel?

Here’s a closer look at each method:

The Everyday Method: There’s a large school of the thought that says in order to lose the most weight in the shortest amount of time you must get on the scale everyday.

Weight yourself at the same time, preferably first thing in the morning, wearing as little as possible. Record the daily number and react accordingly. If your weight has gone up then make modifications to your diet (eat less) and to your workouts (exercise harder). If your weight has lowered then keep on doing what you’re doing because it’s working.

Everyday Method Pros: There is research that backs this as a reliable method. In a Journal of Obesity Study, published in 2015, researchers at Cornell University found that participants who tracked their weight daily for two years were more successful in both losing weight and keeping it off than participants skipped daily weigh-ins.

Everyday Method Cons: Facing the scale daily can be discouraging for some, due to normal fluctuation in water retention, which can take a toll psychologically. Those who get discouraged enough may give up on their transformation quest entirely. Others may get obsessive about their weight causing an unhealthy compulsion to develop.

The Never Method: In opposition to the Everyday Method is the Never Method – as in, NEVER get on the scale. This method requires that you rely on natural instincts rather than numbers and that you pay close, intuitive attention to how you feel and how your clothes fit.

Never Method Pros: No more feeling terrible when the number on your scale tells you that you’ve gained another 5 pounds! No more obsessing over a number! Your self esteem will be untouched and you’ll experience a form of freedom.

Never Method Cons: If you don’t keep close tabs on how you feel and how your clothes fit then this method easily results in pounds adding up gradually over time. It is very difficult to notice weight gain that takes place at a very gradual rate without the use of a scale.

The Once Per Week Method: A once per week weigh-in is the most popular method. Getting on the scale on the same day, at the same time, each week is a compromise between daily and never. It’s the compass method: frequent enough to notice when you begin to drift off track, but infrequent enough to not intrude on your life in a negative way.

Once Per Week Method Pros: You only have to endure the scale once per week, which is a blessing if the scale makes you feel demoralized. It’s frequent enough to bring gradual weight gain to your attention before it gets too far out of hand.

Once Per Week Method Cons: Getting on the scale once every seven days does allow a handful of pounds to add up before you notice, which simply won’t happen with daily weigh-ins. Weight gained in a single week can take more than another week to lose.

The Best Method: The truth is that there’s no universal right way to monitor your fat loss progress in order to stay on track. The method that you choose should be the one that positively supports you towards your goals. Since you know yourself better than anyone, think long and hard about the method that is best for you.

If you hate the scale but know that daily weigh-ins are the best way to keep you on track then bite the bullet and do it.

Remember, I am here to support and propel you in your fat loss transformation. If you aren’t currently one of my amazing clients then now is the time to call or email to get yourself on the right track. Let’s do this together!

3 Steps to Weigh Yourself Right
To ensure that you’re getting an accurate read when you jump on that scale keep the following steps in mind:

Time: Always weigh yourself at the same time of day, preferably first thing in the morning after going pee.

Clothing: Wear the same type and amount of clothing, or (if in the privacy of your own home) weigh without clothing.

Journal: Keep a log of your weight along with the date to create a history of data to assist you towards your fitness goal.

Chicken and Butternut Squash Salad
When working towards a fat loss goal it’s important to incorporate plenty of greens and lean protein into your diet, while removing starchy and grain-filled items. This Chicken and Butternut Squash Salad makes a really satisfying meal that will propel you towards your weight loss goals without making you feel like you’re missing out on tasty food :-)

Servings: 6

Courtesy of RealHealthyRecipes.com

Here’s what you need…
  • 1 Butternut Squash, cubed
  • 1 tablespoon olive oil
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon sweet paprika
  • ⅛ teaspoon ground cumin
  • ¼ teaspoon sea salt
  • 6 cups Arugula
  • 2 cups leftover roasted chicken, chopped
  • 5 Dates, pitted and chopped
  • ¼ cup sliced almonds, toasted
  • 1 avocado
Instructions:
  1. Preheat the oven to 400 F. Cube the butternut squash and place in a large bowl. Toss it with the olive oil, cinnamon, paprika, cumin and sea salt.
  2. Spread over a rimmed baking sheet and roast for 15 minutes. Stir the squash and cook for an additional 15 minutes.
  3. Combine the squash and all of the remaining ingredients in a large bowl. Serve immediately. Enjoy!
Nutritional Analysis: One serving equals: 109 calories, 10g fat, 3g carbohydrate, 28mg sodium, 1g sugar, 2g fiber, and 4g protein.

Spread the word. Use the “refer a friend” link below to forward this newsletter and subscribe your friends.
undefined
Mike Clansey

#117-4801 Joyce Avenue
Powell River, British Columbia

604.243.7498

Live Healthier & Happier
Find the classes that you love, and book them instantly Coming soon (see below)

Heads up!!
Thank you for your patience as we unravel little by little our new back end admin software. I'm delighted to let you know that it will be much more user friendly. I believe this change to be a smarter solution to help our studio thrive in ways that will be proficient in helping all clients achieve their wellness goals and any leaders be better at their job as well as me so I can keep doing what I do best.

I've had a few conferences with this company and they understand what we need. Because their team is made up of active members of the fitness community, they understand the way my business works and what it takes to be successful. I'm dedicated to minimizing my work “behind the scenes,” and this software has bundled all the resources I need into one powerful software suite. One review claimed they're “among the best designed and thought out membership management solutions.” That being said it'll take me a while to learn it so again, thank you in advance for your understanding during this transition that will take place beginning April.

undefined

Join us on June 3rd for National Health and Fitness Day and Let’s Make Canada the Fittest Nation on Earth!

National Health and Fitness Day is an initiative to make Canada the Fittest Nation on Earth! The overall goal is to have Canadians come together on Saturday, June 3rd, 2017 and get active! Make sure you mark the day by visiting our Rec Complex, participating in a local event, getting your family out to the park, or simply walking around the neighborhood. DynaMike Fitness will be hosting 2 complimentary fitness activities that morning. We encourage residents to get active by joining us for STRONG by Zumba(HIIT) class at 9 am or for a Zumba® dance party at 10:15 am. Make sure you take advantage of the day. Get Up, Get Out and Get Active and help make Canada the Fittest Nation on Earth! (Follow us for updates on our Facebook EVENT PAGE)