Scale it down. Lose the scale, not your mind!

by Coach Katie the scale

How many times have you started a training program and jumped on the scale only to realize you haven’t lost any weight? Just because you don’t lose weight or you even gain weight does not mean that you are failing. When you hop on the scale, that number you see does not accurately represent the fat that’s in your body. That number includes bones, muscles, blood, water (up to 60% in humans, woah) and all of the other things that are a part of the body in addition to your body fat.

We have become so concentrated on the number we see and think that being fit only means losing weight, but that is far from true. Wait, what!? I don’t have to lose weight? The human body is comprised of many things, but I am going to break it down to the two things we care most about when we exercise. Yes, you guessed it… Fat and Muscle.

When you look at the number on a scale does it tell you how much of the weight is fat and how much of the weight is muscle? No, probably not.


Take a look at the picture here, it illustrates the different structure of fat and muscle. The 5lbs of muscle that you see is lean, dense and compact in comparison to the 5lbs of fat. You could gain 10lbs of muscle and lose 10lbs of fat, and your total body weight is going to stay the same according to that pesky scale. You could gain 10lbs of muscle and lose 5lbs of fat and that scale will tell you that you gained weight. But, wait. You LOOK leaner. You FEEL leaner. Your family and friends are commenting on the changes you’ve made with your physique, great job! We rest our case. Instead of using the scale to identify if your fitness program is working for you, use other methods that are more motivating and more beneficial when working toward your goal.


We look at ourselves in the mirror every day whether you admit it or not. How are you supposed to notice a difference when you see the transformation overtime? Before you get serious about your training program, take a picture of yourself. After you follow a strength training program with one of our LIVFIT trainers and start becoming a fitness junky, take another photo of yourself and compare it to the old one and admire all of your accomplishments.


How are you feeling? Are some of the hardest exercises of your program starting to get easier? Do you have more energy throughout the day? Are you more confident in the gym or in your own skin? If you said yes to any of these questions, your program is working and you are already a stronger, more fit version of yourself.


Get your favorite outfit on and examine the changes. Is there a little more room in the waste line? Is your short a little baggy? Or…. Do your jacked arms rip your shirt? Do your muscular quads need a size 6, but your waste needs a size 2? That is nothing to complain about

Ok, you’re liking the idea here, you’re ditching the scale. Now, the first question to ask yourself when designing your fitness and nutrition program – IS YOUR ROUTINE MAINTAINABLE? We’re not about quick fixes here, we’re about sustainable habits to help you reach your goals, FEEL the difference and SEE how your favorite jeans fit just right. Make sure you’re setting yourself up for success without the scale. How long can you keep this up for? It takes time and effort to become a stronger, healthier version of yourself. If you continue to follow fad diets and unrealistic training programs, you will never achieve your fitness goals. You cannot build a house overnight. If you did, it is probably not safe.

As you “fall back into fitness” start tracking your results the right way. Step off the scale, pick up some heavier weights (check out my blog on why YOU should be lifting if you’re not already, (Why Women MUST Lift’) and physically challenge yourself at a realistic pace. If you have NO idea where to get started, join my completely FREE 28 day Game Changer Challenge for fat loss (email me and say ‘I’m in!’ for a shot at $250) or explore your goals with a personal trainer!

Coach Katie is a certified personal trainer located in the DC Metro area. She is currently accepting clients on a limited basis, but also offers online training to her dedicated clients. You can reach her by email at OR check out more information on Private 1 on 1 Coaching and Online Coaching on our LIVFIT website. LIVFIT!

You’re not losing fat – 10 reasons you may be doing it wrong

by Coach Amelia

1706629You’re not alone. Nearly 65% of people who successfully complete a fad diet will end up gaining all of their weight back that they initially lost. Does that sound like you? Maybe you didn’t try out the new ‘all fruit cleanse’, ‘super duper shake month’, or any other specific diet method. BUT, for some reason you just couldn’t, can’t or won’t lose that body fat. Whether it’s the last five pounds or the first, just a few pounds or over 100, there are some common reasons why your plan isn’t working. Sure, we know a balanced attack through nutrition and fitness are integral in reaching your goals. But, are some seemingly blaring issues holding you back from losing fat? Let’s take a look.

1. Too much exercise: Exercise, by the very nature of what it is, adds stress to your body. The primary goal is to add stress to your muscles so they recover and grow. This includes the healthy capacity of the most important muscle, your heart. But, too much stress can result in adverse affects not only for fat loss, but for overall health.

Quick Tip: Are you feeling cranky, lethargic or just ‘off’ even though you seem to be doing everything ‘right’? You may be over-exercising. Take a step back and evaluate your training. In fact, take a step back and a few days off. 

2. Overdoing the cardio: Fat loss is more than a math problem, those days are long gone. We used to do simple equations, burn more than we consume, right? Well, not so fast, it’s not that easy. Our bodies are way to smart to allow such a simple thing to happen. There are countless variables to take into consideration when thinking about fat loss. Calories in, calories out, quality of those calories in (nutrition), quality of that caloric output (long and slow or quick and intense) hormones, metabolism, genetics and more. But we’re not scientists, we’re normal folks that acquire information to make the best decisions and build the best plan that we can. Extreme amounts of cardiovascular exercise can put the body into a ‘save’ mode, unless we’re fueling our bodies correctly. Big picture, folks.

Quick Tip: Unless you’re prepping for an endurance race, ditch the long cardio sessions. Focus on shorter, higher intensity sessions. Grab your favorite machine or find your biggest hill and knock out some intervals (60 sec run, 30 sec sprint OR 60 sec hill sprint, 60 sec recovery, etc.).

3. Eating too little: Similarly, if we don’t fuel our bodies adequately, it may decide it needs to hang onto anything it’s got (fat stores) to function correctly. Don’t forget, we have a bunch of other important functions that our body must regulate before it even THINKS about allowing fat loss. You know; breathing, heart beating, maintaining mental capacities, circulation, and hundreds more. Fat loss is low on the meter of importance here. So, if we under eat, our bodies know it and save for later. This translates directly to keeping, and sometimes adding… fat.

Quick Tip: Track your nutrition for THREE days; two weekdays and a weekend day, then evaluate. You should be eating at LEAST your BMR (find it —–> here) in calories, and more when you factor in exercise.

4. Not getting enough sleep/rest/recovery: We mentioned ‘too much exercise’ as a very important, but common roadblock to fat loss. It’s close cousin? Not enough sleep/rest/recovery. It makes sense that our bodies change when we’re working hard; in our training, the way we move, how much we move. But, actually the progress is in our recovery. Sleep, lengthening, massage, down time and even meditation are huge players in the recovery process. Of these, sleep is king. Adjust your day to allow for 8 hours/night of sleep and reap the rewards of energy, health and that stubborn fat wasting away.

Quick Tip: Do a quick ‘time audit’. Jot down a rough schedule of your day and when you find ‘holes’, identify what you’re doing with those bits of time. Cruising Facebook? Insta-Snapping? That time adds up. Cut back to open up more time for restful sleep. 

Overweight Man Resting on Exercise Ball5. Intensity is too low: Wait, wait wait.. you just told us we may be working out TOO much. Now, not hard enough? Well, if the shoe fits. Take a step back and look at the quality of your workouts. Do you knock out 15-20 sets or…. 15-20 Snaps (@snapchat)? Are you admiring everyone else, or yourself for that matter, in those floor to ceiling mirrors? It’s not the number of workouts/week, it’s the intensity of those workouts. Are you dialed in, smashing your plan, with pace and focus? Then…

Quick Tip: Here we go with our ‘planning’ advice again. Walking in the gym without a plan sets you up for failure. Create a program, or have us create an awesome one for you (check out our online coaching) and stick to it. You’ll see the intensity in the gym naturally climb into the fat torching zone!

6. Not focused: Our world is FULL of distractions, far too many to list. But, there’s a good chance that you immediately think of a handful that could be derailing the quality of your workout. Unplug. If you need music, great, do it to it. But, this is ‘you’ time. Focus on your training program, your workout, your walk, your time.

Quick Tip: Let people know that you’re unavailable when you’re working out. If you don’t need music, don’t even carry along your phone. Eliminate the opportunities for distraction, so you can stay focused on your goals.

7. Not consistent: It doesn’t matter what training program (or lack of one) you’re on, if you aren’t consistent with that training. Here’s the BIG secret to fat loss; you simply must remain consistent. Mind blowing, huh? Really though; you WILL be successful if you remain consistent with your program, your coach, your plan. Through your fitness plan AND healthy nutrition, if you show up 80% of the time, your body has no choice but to show you some results.

Quick Tip: Follow. A. Program. Noticing a trend here? Your ideal program tells you what days you will be working out, complete the sessions. Check ’em off and don’t look back. We have coaches for this very problem. 

8. Program is not designed specifically for you: We are well aware of how many programs, challenges, methods and more are available on the internet. That’s wonderful. But, chances are that the one you’ve been following was not built specifically for you. There’s a reason why personal trainers exist. It’s to build specifically unique training programs for their clients. Every single person out there has a unique health/injury background, compensation(s), lifestyle constraints, training space, fat loss/muscle building goals. Cookie cutter programs are fine, but often not what’s going to do the trick for your next fitness goal. Do you want to be ‘fine’? Or, do you want to be your best? Chances are you’ll hit your training program head on, with much more intensity if it’s designed specifically for you.

Quick Tip: Seek out a qualified trainer and ask for a program. It doesn’t even have to be us (wink, wink). In all seriousness, if your gym does not offer program prescription, online coaching is a great new way to have a program written just for you. And, at a lower cost than your gym’s personal training solutions. And hey, I’m happy to help —–> email me at!

9. TechniquePeople lifting barbells in crossfit gym is terrible: Chances are, if your technique could use some shaping up, so could you. Those exercises you’re knockin’ out each workout are the building blocks of your program, so treat them the right way. Grab a trainer or do some YouTube searching to be sure your form is correct, that you’re getting full range of motion (ROM) and the weight you’ve chosen isn’t too heavy (or too light, for that matter).

Quick Tip: If a LIVFIT coach isn’t there to help, YouTube is certainly a fine tool to double check your technique. A little caution though, be sure to search and view credible trainers when doing so.

10. Irresponsible cheat day: ‘Cheat days’ are just as commonly discussed as proper nutrition lately, and they could be a big reason why you’re not making the progress you deserve. If you’re on a fairly specific nutrition plan, or eat very well, your body actually can respond well to a day with higher calories and perhaps more carbohydrates. It snaps the body out of it’s normal, lower calorie, state and keeps it fueling the fire for fat loss. But, cheat days can turn into a disaster if approached incorrectly. In one fell swoop, you could derail your steadily healthy week by throwin’ down all you can eat buffet brunch, bottomless brews, a couple pieces of Mom’s best pie, a pizza and for good measure… a pint of that new Ben and Jerry’s flavor.

Quick Tip: Plan your cheat day ahead of time. Brunch is fine, please go at it, but mentally prepare yourself for what and how much you’ll eat. Pie is fine, but one piece is delicious enough. Same goes for a few brews or pieces of pizza. You can eat what you want! Always! BUT, do so responsibly on that cheat day.

Does anything here sound familiar? I’m sure a few raised an eyebrow. There are certainly some common themes though. For the best success in your fat loss process, plan plan plan. A program will help you stay on track, hold you accountable, help you stay focused and be designed specifically for your needs. Just a few little shifts in your process can be just what you need to start burning the fats!

Questions? Email me! Coach Amelia