weight loss – Page 2 – Every Step Fitness

Bodyweight workout number 19!

July 22, 2020July 23, 2020 Dr Nancy P

Workout 19!

Shuffling into the workout today! Then off for some skiing… (very appropriate at this time of year…)

Ten exercises, ten mins in total and no equipment required – just yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

If you have more time then you can always do it twice or three times, if you don’t have ten mins then just do half! Get everyone involved! 🙂

If you want to do it “with me” then the video is below.

Or you can use the pics below or download a pdf of the workout here: Bodyweight Circuit 19

Have fun! 🙂

Ps. If you missed the previous workouts they’re here: Bodyweight Circuit 18, Bodyweight Circuit 17, Bodyweight Circuit 16, Bodyweight Circuit 15, Bodyweight Circuit 14, Bodyweight Circuit 13, Bodyweight Circuit 12, Bodyweight Circuit 11, Bodyweight Circuit 10, Bodyweight Circuit 9, Bodyweight circuit 8, Bodyweight Circuit 7 Bodyweight Circuit 6 , Bodyweight Circuit 5, Bodyweight Circuit 4, Bodyweight Circuit 3, Bodyweight circuit 2 and my first one is here (Bodyweight circuit 1)

Fitness and Exercise

Bodyweight workout number 18!

July 14, 2020July 16, 2020 Dr Nancy P

Workout 18!

Crab shuffles, bunny hops.. and a good old half burpee!!

Ten exercises, ten mins in total and no equipment required – just yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

If you have more time then you can always do it twice or three times, if you don’t have ten mins then just do half! Get everyone involved! 🙂

If you want to do it “with me” then the video is below.

Or you can use the pics below or download a pdf of the workout here:Bodyweight Circuit 18

Have fun! 🙂

Ps. If you missed the previous workouts they’re here: Bodyweight Circuit 17, Bodyweight Circuit 16, Bodyweight Circuit 15, Bodyweight Circuit 14, Bodyweight Circuit 13, Bodyweight Circuit 12, Bodyweight Circuit 11, Bodyweight Circuit 10, Bodyweight Circuit 9, Bodyweight circuit 8, Bodyweight Circuit 7 Bodyweight Circuit 6 , Bodyweight Circuit 5, Bodyweight Circuit 4, Bodyweight Circuit 3, Bodyweight circuit 2 and my first one is here (Bodyweight circuit 1)

Fitness and Exercise

Bodyweight workout number 17!

July 7, 2020July 9, 2020 Dr Nancy P

Workout time! Number 17 this week!

Skaters, jacks, bears and maybe a few dead bugs after this one! lol!

Ten exercises, ten mins in total and no equipment required – just yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

If you have more time then you can always do it twice or three times, if you don’t have ten mins then just do half! Get everyone involved! 🙂

If you want to do it “with me” then the video is below.

Or you can use the pics below or download a pdf of the workout here Bodyweight Circuit 17

Have fun! 🙂

Ps. If you missed the previous workouts they’re here: Bodyweight Circuit 16, Bodyweight Circuit 15, Bodyweight Circuit 14, Bodyweight Circuit 13, Bodyweight Circuit 12, Bodyweight Circuit 11, Bodyweight Circuit 10, Bodyweight Circuit 9, Bodyweight circuit 8, Bodyweight Circuit 7 Bodyweight Circuit 6 , Bodyweight Circuit 5, Bodyweight Circuit 4, Bodyweight Circuit 3, Bodyweight circuit 2 and my first one is here (Bodyweight circuit 1)

Fitness and Exercise

Bodyweight workout number 16!

June 29, 2020July 2, 2020 Dr Nancy P

Workout 16! blimey! 🙂

Froggies, and hops and a few lunges today!

You know what to do – ten exercises, ten mins in total and no equipment required – just yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

If you have more time then you can always do it twice or three times, if you don’t have ten mins then just do half! Get everyone involved! 🙂

If you want to do it “with me” then the video is below.

Or you can use the pics below or download a pdf of the workout here Bodyweight 16

Have fun! 🙂

Ps. If you missed the previous workouts they’re here: Bodyweight Circuit 15, Bodyweight Circuit 14, Bodyweight Circuit 13, Bodyweight Circuit 12, Bodyweight Circuit 11, Bodyweight Circuit 10, Bodyweight Circuit 9, Bodyweight circuit 8, Bodyweight Circuit 7 Bodyweight Circuit 6 , Bodyweight Circuit 5, Bodyweight Circuit 4, Bodyweight Circuit 3, Bodyweight circuit 2 and my first one is here (Bodyweight circuit 1)

Nutrition and Calorie Tips

Weight loss is rarely linear….

June 17, 2020 Dr Nancy P

Weight loss is rarely linear…. 📉

Most people measure their fat loss progress by stepping on scales. This can create an all or nothing mentality and can impact not only your happiness but your behaviour. If the scales don’t go down when you’ve been ‘good’ then what’s the point? You may as well throw in the towel and enjoy that cake!

Weight loss is rarely linear. It’s normal for your weight to fluctuate on a day-to-day basis. There will be days where your scale weight goes up, just like there will be days where your weight will drop, and there will also be days (maybe even weeks) where your weight will stay exactly the same. Your weight can fluctuate up to 6kg during the day depending on what you eat and drink, and how you exercise. If you drink 2-3 litres of water a day that’s up to 3kg. Then how much do you pee, sweat and breathe out over the day? It’s impossible to measure. Our bodies are mainly water so changes in hydration cause significant weight fluctuations.

In addition a bowel full of food, a big meal the night before, fibrous or salty meals, and menstrual cycle hormone changes can all influence weight and cause greater daily fluctuations so real change can be hidden. Exercise can affect the scale both ways; if, after a workout, you’ve refuelled properly your muscles will be full of glycogen and water. On the other hand if you’ve sweated loads your weight will drop due to dehydration. Alcohol does the same; it’s a diuretic so will dehydrate you initially, but can cause cravings for salty foods leading to water retention.

For many of us, seeing that weight go up, despite ‘being good’, can make us give up. It’s vital to trust the process and think long term. The graph above is real client data. Look at how the weight fluctuates and look at the overall trend. By trusting the process and not giving up when the scales went up they’ve continued their weight loss over time.

We’re conditioned to focus on weight but instead try to use other measures e.g. items of clothing and how they fit, or cm measurements etc. If you must step on the scales then look at averages over time rather than daily variations and focus on long term trends.

🤗 xx