Simple Truth Fitness

The One About New Year's Resolutions

Are New Year’s resolutions worth putting in place? I’ll answer this question in today’s Simple Truth Fitness Minute. 🥳 In the video I talk about OUTCOME goals, PERFORMANCE goals, how they need to be SMART and backed with a killer WHY. 🥳 EXAMPLES - Outcome goal: Lose 35# in 18 weeks - Performance goal: Eat at least one vegetable a day at least six days a week. 🥳 SMART 🎯 S-pecific 🎯 M-easurable 🎯 A-ction based 🎯 R-ealistic 🎯 T-ime sensitive 🥳 Wishing you a better 2021! 🥳 To learn more about my program: WEB: http://Lifestyle180.com FB: https://www.facebook.com/LLUniversity IG: https://www.instagram.com/llu180/

The One About Whether to Log Foods or Not

Is food logging overkill, a waste of time or even detrimental to your weight-loss goal? I’ll answer this question in today’s Simple Truth Fitness Minute. 🍽 With my program we don't log food forever. But if you're new, or if you're stuck, or if you're not getting results? 1️⃣ Log at least until you hit your first goal. 2️⃣ Log any time you get stuck. 3️⃣ Log any time you're starting again. 🍽 For research supporting self-monitoring with dietary-record keeping check this out to start. https://bit.ly/3mLHsCT [https://bit.ly/3mLHsCT]🍽 To learn more about my program: WEB: http://Lifestyle180.com [http://Lifestyle180.com]FB: https://www.facebook.com/LLUniversity [https://www.facebook.com/LLUniversity]IG: https://www.instagram.com/llu180/

The One About Whether to Weigh or Not to Weigh

Research says long-time weight losers and maintainers do better when they weigh about once a day most or all days of the week. ⚖ According to the National Weight Control Registry, which follows individuals from every walk who have lost substantial weight and kept it off, they weigh themselves "frequently." Frequently translates into most days of the week and for most it's once a day every day. ⚖ Weighing daily can show you daily trends in your body's response to your weight-loss plan rather than relying on one "glorious" day a week to hope with fingers crossed that the scale behaves. What if you weigh yourself only on Mondays? Your Monday weight was 205# then Tue:204.5#, Wed:204#, Thurs:203.5#, Fri:203#, Sat:202.5#, Sun:205#, Mon:205# Welp, I guess you did poorly and didn’t lose any weight this week. Not true. You were doing great and then you had your splurge meal Saturday night and popped up 2.5# of water but since you only weigh once a week you get a discouraging report card on Monday. Weighing once a week doesn’t give a true picture of what’s going on. ⚖ Through education you can become the “scale whisperer” and no longer fear it - ever again. Only through education and understanding can this occur. We fear what we don't understand. If we don't understand why the scale is "misbehaving" it's mysterious and we fear it. Once we have the education we can master the scale and no longer fear it. We understand the science of water-shifts (water fluctuations) and realize we have the power and control to manage it! ⚖ I've got five simple rules for weighing yourself each day. ⚖ 1. Weigh one time a day 2. At the same time 3. In the same place 4. In the same "nude" condition or close to it 5. With the same scale ⚖ To see some of the research about self-weighing and weight loss ➡ https://bit.ly/3g9y3mb ⚖ To learn more about my program and how you can lose the excess weight one more time for the LAST time: WEB: http://Lifestyle180.com FB: https://www.facebook.com/LLUniversity IG: https://www.instagram.com/llu180/

The One About the Rockport Walk Test

What is the Rockport Walk Test and how can we use it to measure our cardiorespiratory fitness? I'll answer those questions in today's simple truth fitness minute. ♥ ⌚ For this test you'll need some way to time yourself for your 1-mile walk and a way to get an accurate heart rate at the end. I recommend a heart-rate chest strap for the most accurate reading - much moreso over any of the fitness watches which are notorious for giving erroneous readings. (see Polar models if you've never owned one) 🥤🚭 Because the test measures heart rate it's important you are well hydrated and rested, that you avoid tobacco and caffeine for 3 hours prior and alcohol for 12 hours prior. Also, if you take a beta blocker or any drug known to slow the heart rate your V02 max score will not be as accurate because the drug will artificially slow the heart rate - thus improving your V02 max score. However, if you work on your fitness and you retest AND you are on all the same meds then retest measures would still be valuable to show that your cardiorespiratory fitness is holding steady, improving or declining. 🔬 Once you've completed the test just visit this link to open messenger and I'll give you the page where you go to enter all your data.https://m.me/SimpleTruthFitness?ref=w10459391 [https://l.facebook.com/l.php?u=https%3A%2F%2Fm.me%2FSimpleTruthFitness%3Fref%3Dw10459391%26fbclid%3DIwAR0C0tI0J70t9UP_wH1ZQzE4S_3ysGjLCYGWeEHGMemiMZo5Ho5-Nxqg9MY&h=AT1vUypr4X6G7w39EhapLf-dMZsoOPlkbUsiebsVD-lBPqVVpQW0GFZdysiw2J_FrlYpch4GyeIoMr_o8ZX8j-HpYP4MNrAcK0jMV_tMeJatAqqCcnTKncBLHz_DRnGjaC0VLm6c-IJRHYrH9MinT3GZYiC_ZXw-G91t4O0OnnjaFgEjDr9zfuTPTpcwlNu-QySQMn7cBLmTSBV6oj-xX4sN4AS2bsUKwV37lGr9ibiN4bydmfOr-UCsQlZ9dKuGFeXoYAoV54IeBp8tfSI-Y41QsNbYidj9AMPDF-4Go9j_J50h_h0GTAQvyX4HpBk0y4lXxPgSjZlNFtphANxkNpK115s58WrztzNbgI3E2Xk2sqq-WX1zOya0ORor7S2YzbbYboY4019azWyj3GeIRFobkQTqgH3fsMMhld6Dw-lhYSp1kJmloWfMF7hGDT5-gdoGwtC-S31vomUibCtt73huBld-RIYlnIGPr45YiQmOKZKEYHXlo5Yak3V5iHC3pt3kNwgwtklbNZxuoZ6SgBMJBAlABlaabIZ7Y4B4wFBKr5aru5H6F37Y97aA5XX7iJu8oGjfvEThChp5VWFC9fnhqIufP81GD-I0ac4hoqc2LHftcqZd5dqlq4Zts0cyOyB2nNpjkvBOLMJa8ONMB_YyXVOPlDvcx3g]

The One About Health-Related Physical Fitness

What is health-related physical fitness and why does it matter? I’ll answer these questions in today’s Simple Truth Fitness Minute. 🥗🏋️‍♂️🏃‍♀️🧘‍♀️⚖ There are two general types of physical fitness: 1). health-related and 2). sport- or skill-related which includes agility, balance, coordination, power, speed and reaction time. This episode is about the first one. 🥗🏋️‍♂️🏃‍♀️🧘‍♀️⚖ You’re lean. Great. But are you fit? You’re strong. Wonderful. But are you fit. You can run like the wind. Fantastic. But are you fit? You’re hyperflexible. Nice. But are you fit? 🥗🏋️‍♂️🏃‍♀️🧘‍♀️⚖ To achieve physical fitness we must engage in exercise, which is a form of physical activity. Those with the highest levels of physical fitness tend to have maximized their exercise training. 🥗🏋️‍♂️🏃‍♀️🧘‍♀️⚖ It’s not uncommon for regular exercisers to spend most of their time training only one component of physical fitness, for example, frequent long-distance running. This person, who may be thin, is also often considered “physically fit,” and indeed may be in terms of cardiorespiratory fitness alone. However, this person is also likely below average in terms of muscular strength and flexibility. 🥗🏋️‍♂️🏃‍♀️🧘‍♀️⚖ Likewise, someone who performs high levels of resistance training as the sole form of exercise and appears to be quite muscular will be viewed as physically fit, and indeed may be in terms of muscular fitness. However, similar to the person who runs a lot, this person is also likely to be below average in certain areas of fitness, including cardiorespiratory fitness and flexibility. Source for some: American College of Sports Medicine