17
May 12
Why the Scale Won’t Budge
Sometimes people get the urge to ask me questions. Sometimes I get the urge to answer them. When these two things come together, it’s generally pretty cool.
Here’s a recent question from one of my new clients that just may help you too…
Q:
So I’ve been insanely good with eating healthy/smaller portions, working out with you and staying really active on the weekends – this weekend I got in a good hike at Red Rock – and I plan on doing my Zumba or the gym on my off weeks from you (M-Thurs) but i’m wondering why I can’t get the scale to budge?
It refuses to go below 190. I fluctuate, even though I see a big difference with being more toned and I feel SO much better physically, the scale ranges from 191-193. I drink loads of water, not many carbs…what could I be doing wrong here?
I’ve never had such a problem with losing weight. Always lost quickly, without even putting half the effort than I’m putting in now. I have one cheat meal on the weekend and that is normally breakfast out. I can cut that out though. But would that be enough to make me keep this weight on?
Any suggestions at all? It’s pretty darned frustrating!
A:
Thanks for seeking my advice. I know how discouraging this can be, but hang in there.
Here’s a few things to think about:
When you say you’ve been “insanely good eating healthy/smaller portions”, what does that really mean?
Do your meals look like the images below?
If not you may be improving but you still have a ways to go. I find most people give themselves too much credit here. You really need to be eating mostly veggies and include protein with each meal. Notice there are only starch carbs after the workout meal (no workout, no starch carbs). Also if you haven’t yet, make the switch to smaller plates, it really does make a difference.
If you are only having one cheat meal I would stick with that, it isn’t hurting you and may help you in the long run.
As far as what else is going, you need to realize it’s not all about the scale. The scale only tells you part of the picture, “Is your weight going down up or staying the same”. But in reality you are most likely losing fat and gaining muscle, which usually happens when you begin resistance training as we are. The problem with weight yourself is the scale doesn’t know this is going on.
So while the scale doesn’t budge yet your body composition is already changing, you will know this by your clothes fitting better. You even said yourself you “see a big difference with being more toned, feel SO much better physically”…
My recommendation to you and this may be hard for you, is to stop weighing yourself. If you need something to track, get a pair of your favorite jeans that are a few sizes too small and try them on once every two weeks. You will notice you fit them better and this is further proof you are moving in the right direction.
You are gaining muscle and muscle is very important in keeping your metabolism running faster so you can keep get more toned and stay that way and it makes you look better. Without it, you could end up being 140 and totally flabby. With it you may be 155 and totally toned and actually look thinner that the 140 pounds of flab. Which do you really want?
Muscle takes up less space than fat, so if you gain muscle and lose fat, you will look smaller and feel better regardless of what the scale says.
Take a look at the picture below.
This is the same girl, and although she has gained 9 pounds, in the photo to the right she is slimmer in the hips, thighs and waist and actually looks like she weighs less.
Don’t be discouraged, this usually happens first, before the scale begins to move.
Keep at it!
Let me know how I can continue to help you.
9
May 12
Motivation
I love motivational quotes. I’ve got them all over my house, my office and I put them in my clients’ Food Journals too.
I also like short motivational videos. They pump me up and keep me moving in the right direction – because you are either moving forward or moving backwards, rarely are you staying the same.
Which direction do you want to move?
I thought so, check out the video and move forward!
Posted in Goals/Mindset by .
Thanks to all who showed their support by coming out for a fun boot camp workout and thanks to those who donated online. You all helped us raise $850 for local kids with Autism!
Extra special thanks to those who brought their spouses, kids, neighbors or co-workers. You really helped us make a difference!
Big thanks to Rob Smore of Active Health Solutions for donating the stone massage we raffled off….
And Big thanks to Dawn Ardine of Aurora Therapeutic Massage for donating her time doing chair massages on site and donating the relaxation massage we raffled off.
Extra special thanks to FEAT of Southern Nevada for doing what the do on a daily basis to help local kids and families with autism! For more on Feat please visit FEAT of Southern Nevada.
To take part in our next charity event contact me at 702-882-4021, and for more on Workout Quest Boot Camp, please visit workoutquest.com
Thank,
Tony
The Autism Awareness Charity Boot Camp in North Las Vegas aims to raise money for Autism Support. It takes place at Sandstone Ridge Park in North Las Vegas Saturday, April 21st from 9am to 10am.
100% of all donations will go to Families for Effective Treatment (FEAT)
FEAT of Southern Nevada.
All donations are welcome. Be there! Make a difference, burn some serious body fat and help some local children out!
For more information please visit workoutquest.com
Like this page to share this with your friends (earn points!)
What: 12 week Ultimate Accountability Contest
When: Monday, March 12th – Friday, June 1st
Where: Workout Quest Boot Camp
Why: To keep you accountable to your goals, have fun, win prizes
How it Works:
You earn points each day for checking in to boot camp, bringing a food journal, bringing friends to class, ect. When you reach a set amount of points you earn prizes like t-shirts, tote bags, or other cool prizes. Each month there will be multiple raffles: prizes listed below
Point System:
1 point Sign in to boot camp attendance sheet
1 point Check in on Facebook
1 point Bring Food Journal Filled out
2 points Post your end of the week results to Facebook
3 points Bring a friend (non-member to class)
Bonus Points:
3 points Boot Camp special event (hike, fun run, weekend class)
5 points Friend Joins Boot Camp
20 points Submit before and after picture with testimonial
Rewards:
50 points t-shirt
100 points Tote bag
175 points Special Prize
300 points Special Prize
Monthly Raffle:
1. $100 off boot camp
2. 50 minute Massage
3. 50 minute Massage
4. Hair wash and cut
Rules:
All Food Journal Entries must be checked by trainer
Must tag Tony Wood or Workout Quest in all FB posts
How to Join
Current Members: bring $10 to Tony at Boot Camp
Non-members: Call 702-882-4021
Click the Like Button below to share with your Facebook Friends
The 6pm boot camp is back at Sandstone Ridge Park In North Las Vegas beginning Monday, March 12th.
Classes will be Monday – Thursday.
Register for your FREE TRIAL HERE
Indoor classes are still on as well in the mornings at Go For It Gymnastics. Class times are 5am, 6am and 9am.
See you there!
Tony
P.S. don’t forget your free trial at workoutquest.com
Posted in Boot Camp by .
24
Oct 11
Success – How bad do you want it?
I just wanted to share this video with you.
You don’t even have to like football to get the message. It’s very powerful!
If you have a goal you want to reach take 5 minutes and LISTEN TO THE MESSAGE.
So my two questions for you:
1. How bad do you want to succeed?
2. What are you willing to give up to get it?
Posted in Goals/Mindset by .
Check this out!
One of my clients just sent me this video because it really inspired her to lose weight. You gotta check this out especially if your a women trying to lose weight….
I encourage you to start taking pictures right now of yourself, at least once a month. Who knows in 6 months or a year you could have a video just like this and start inspiring others.
Let me know what you think in the comments section down below.
26
May 11
Fat Burning Snacks part 2
If you haven’t seen Fat Burning Snacks part 1
check it out here
Okay, now moving on to…
Big Mistake #2 -Snacks filled with sugar, saturated fat, or starchy carbs
When snacking stay away from pastries, bread, or fried foods. These are too heavy, have too many calories and less filling
Watch the video for another quick and easy fat burning snack. That’s more filling, has fewer calories and can be eaten anywhere in 2-3 minutes.
Okay, that’s it for now. More to come later 
Tony
23
May 11
Fat Burning Snacks part 1
So you might know weight loss is achieved faster when you eat five or six small meals a day rather than three big one’s.
BIG MISTAKE #1 – snacks are way too big
That is a HUGE MISTAKE and leads to weight gain.
Keep snacks in the 100-200 calorie range to avoid overeating.
Check out this quick video to one of my favorite snacks that only has 140 calories and has twice the protein, half the carbs as similar snacks.
As I said in the video, you want to have your breakfast, lunch and dinner, plus two small fat burning snacks to keep your metabolism in check and help you lose weight faster.
That’s all for now. Stay tuned for part 2
Tony
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