target.fitness • February 10, 2023

Reasons for Weight Gains

Sit down. Read this whole caption and let’s have a quick chat.

1 & 2) You Ate a Fistful of Carbs And/or Salty Foods.

In which case your body is put under a dark spell cast by an evil witch or wizard. Then your body soaks up excess water and holds onto it so when you step on the scale you weigh more than usual. It’s not fat. Just excess water. Once the spell is gone your weight will drop back to normal.

3) You Ate Later Than Usual.

This isn’t magic of any sort. This is literally just you eating later at night so when you weigh-in you have more food in your stomach so you weigh more than usual. Again, it's not fat - just stomach content.

4) You Weighed Yourself Earlier Than Usual.

Which also means you had less time to digest the food you ate the night before so, again, you weigh more simply because of more food in your stomach. This isn’t magic either. Just muggle logic.

5) You Need to Drop a Dookie.

Which is more common than most muggles think. Sometimes you're all backed up and you really just need to crank one out. It might seem like dark magic at play but not pooping will affect your weight. Also, apples are “nature’s broom,” as Mad Eye Moody once told me.

6) You're Stressed.

And when you're stressed your body holds onto water weight which can make you bloated and heavier. This is one reason why women often gain weight (not fat) on their period - they get bloated which affects the scale. Keeping in mind...this is NOT fat. Just water weight.

7) You Lifted Heavy Yesterday.

And when your muscles are repairing they "soak up" water and glycogen and horcruxes to recover so they basically act like a sponge. And, as you know, a soaked sponge weighs much more than a dry sponge. So, again, weight...not fat.

Your takeaway?

Weight doesn’t equate to fat.

The scale will spike up for any number of reasons far outside of simply fat gain.

So relax.

Stop freaking out.

Keep going.

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We all like our Food...

By target.fitness • April 14, 2023
Food is not “just food.” Food is part of culture. Food is part of family. Food is part of celebrations. Food is part of religion. Food is part of tradition. Food is part of so many aspects of life far outside of simply being “fuel.” The goal isn’t to eliminate your “emotional relationship” with food, the goal is to not allow your emotions to dictate your actions. The goal is to be consciously aware of the decisions you make rather than justifying actions you aren’t proud of because of your emotions. So stop looking for a way to suppress or eliminate your emotions. And, instead, hold yourself to your own highest standard. Quit breaking promises to yourself. Recognize your emotions and, simultaneously, don’t allow your emotions to control you. Easier said than done, I know... So is everything in life. But just because it’s easier said than done doesn’t mean it’s not worth doing.

Struggles with Self Control

By target.fitness • April 1, 2023
I’ve said this before and I’ll say it again. Some people struggle with self control. They want to lose fat but have difficulty saying “no.” They mentally justify it in saying they’re “flexible dieting.” But flexible dieting doesn’t mean “eat junk and lose fat.” It means “don’t feel guilty for having a treat - but you still have to be wicked consistent to make significant, lasting changes.” For them, practicing self control and saying “no” more often might help them achieve their goal. Other people struggle with food anxiety. They get anxious at the thought of going out to eat at a restaurant because they don’t want to “ruin their progress.” They feel bad for having a slice of cake at their own birthday party. They know it sounds silly and they often give their friends/family/clients amazing nutrition advice that promotes a more flexible approach... but they struggle with it themselves. For them, saying “yes” more often and having a treat might help them achieve their goals. Progress is not only measured in weight loss or fat loss or measurements or numbers or quantifiable data. Progress is also measured in mental, emotional, and behavioral changes. And, candidly, if you don’t improve your mindset first, any physical changes/improvements are going to be short-lived. Because sustainable results only happen with a sustainable mindset.

It's all a bit Fruity

By target.fitness • March 25, 2023
It’s wild to me that this is even a thing. Often, people message me asking if it’s “ok” to eat fruit because “it has so much sugar 😱.” I get bombarded with messages from “coaches” and “professionals” telling me I’m basically sentencing people to death by encouraging them to eat fruit. What is going on. It’s fruit... Apples and grapes and bananas and oranges and watermelon and strawberries and raspberries and blackberries and blueberries. We’re talking about fruit, people. You’re worried about the “damage” caused by eating FRUIT!? What is going on? No one ever got fat from eating fruit. No one ever became unhealthy from eating fruit. No one ever looked back on their life in their death bed and said “you know...I really should of had less fruit.” No one ever got massively overweight and said, “man...I really think it was the grapes that did it.” Let’s use some common sense. Fruit. Eat it. It’s good for you.