We know you’ve been doing your best to eat healthy and exercise, and along with this most likely, this means you’re weighing yourself and seeing some fluctuation. But don’t fret, there are many reasons for this!

• We all know that staying hydrated is super important to healthy bodily functions, but this also means that you if you drink more water one day over another, you may have seen a decrease in weight yesterday because you weren’t hydrated well enough. Remember when you’re weighing yourself you’re not just weighing fat, there is muscle, bones, organs, and fluid being weighed as well. So stay consistently hydrated.

 

• Did you strength train the day before? If so you’re body is doing it’s natural physiological thing…when you strength train the intensity of it can cause inflammation, which isn’t a bad thing in this case. It means your muscles are recovering from the tiny tears created by the workout and rebuilding it’s fibers, that is making muscle!

 

• You may be surprised about how much sodium is packed into foods, even foods you wouldn’t have guessed. It’s possible you may just be eating too much salt. Too much salt results in a bloated belly, and a few extra pounds. Remember packaged foods typically have loads of salt, shop the perimeter of your grocery store and you’ll find the healthiest foods with the least sodium.

 

• Carbs. We all have a love hate relationship with them right? But you do know you also know you should be eating complex carbs that provide you with fiber and energy, and too many of the simple carbs means you body makes up for it by retaining water. Water retention equals an increase in the scale.

 

• If you don’t have regular trips to the bathroom and you’re constipated, that will show up on the scale. Remember to include foods rich in fiber like spinach and other greens, sweet potatoes, beans, peas and lentils, and seeds such as chia and flax.

 

• For women, it could be that time of the month. Prior to your period weight can increase just due to hormones…wait to weigh yourself after you have started your cycle.

 

• Did you know just the weekend can make a difference? Weights tend to go down during the workweek, Friday being the lowest point and Monday being the highest.

 
Need help understanding nutrition and the scale? Contact Us at Functional Performance Fitness so we can discuss which of our programs, both fitness and nutritional will work best for you. Functional Performance Fitness has many programs for nutrition, exercise and recovery – contact us now!

​You’ve added exercise to your weight loss plan and you’re committed. So why is the scale not moving, or even going up? This can be very frustrating but don’t despair; there are many reasons why…

• The type of training you’re participating in may be a big factor. Cardio is a great tool for weight loss and is certainly good for your health, but if you’re not including strength training in your workout routines - you should. Building muscle mass helps your body to keep burning fat long after you’re done working out.

 

• You may not be fueling your body properly. Avoid severe calorie restriction and be sure to include high-quality, nutritious foods in your daily meals. Your body needs fuel to burn, without this fuel your body will go into conservation and not want to let go of any weight.

 

• You must take time for recovery. With a serious exercise routine you need to take the time for rest days, this allows your muscles and tissues to repair. Also you must include stretching into your routine.

 

• It’s been said over and over. You must have a healthy sleep routine to make sure your gains are kept. This is another time your muscles are recovering from your workout.

 

• Too many processed carbs. You may be surprised how many carbohydrates you actually eat in a day. Although carbs are great for fueling you through your workouts (some healthy complex carbs pre-workout are great), be sure that you’re including plenty of high-quality protein and healthy fats into your meals as well. Figure out your daily macronutrients (Carbs/Proteins/Fats) this will help you to include the proper foods into your diet.

 

• Eating to match your calorie burn. First of all you could be overestimating how many calories you’re burning and eating more than you actually burned. This cannot be stressed enough, be sure to track your everything that goes into your mouth, food, water, drinks, including alcohol, and snacks, (MyFitnessPal is a great tracking app!). Secondly, stay at your recommended calorie intake regardless of your calorie burn.

 

• Be sure to drink enough water throughout your day. Drinking water helps weight loss by helping your body to carry out metabolic processes, flush your system and help ease cravings.

 

• Not being honest with yourself. It is imperative that you are self-aware enough to know that what you may eating isn’t good for you, or it’s just too much food. Are you in fact taking the necessary steps to reach your weight-loss goal? Only you know.

 
Need help reaching your weight goal? Contact Us at Functional Performance Fitness so we can discuss which of our programs, both fitness and nutritional will work best for you. Functional Performance Fitness has many programs for nutrition, exercise and recovery – contact us now!

You’ve been working really hard on getting the weight off right? You’re either doing it while on a specific diet, just eating less in general, and/or exercising regularly. And this is all great, it’s probably working. But what happens when you’ve reached your goal and it’s time for weight maintenance? Studies show that you can lose weight on almost any diet, but when it comes to long-term management this is where we fail the most.
 
Why is the weight loss so hard to maintain?

• Your metabolism slows – as your body becomes more efficient you stop burning all those calories.
• Hormonal changes – you’re now more likely to feel hungry and less likely to feel full on the foods that you did before.
• It’s becomes harder to distract yourself from food if its there.
• Food becomes more pleasurable and harder to resist.

 
So now that you know these things, what can you do to maintain the weight loss?

• Set a long-term goal – no Whole 30 here!
• At the beginning start creating habits – starting with two weeks of tracking EVERYTHING that goes into your mouth. Then your next habit, then next…
• Incorporate lots of protein (chicken & turkey are great sources), and eat carbs (veggies & fruit) and healthy fats (eat those avocados!) in every meal.
• Make a weekly meal plan and stick to it.
• Make sure your exercising at least three times a week for at least 20 minutes.
• Incorporate strength training in your weekly exercise – gaining muscle will keep your metabolism ticking.
• Don’t freak out during setbacks, they happen, you’re only human.
• Don’t forget your water!
• Remember to get the proper amount of sleep for your age.

 
If you reached your weight goal and need some extra nutrition or exercise support Contact Us at Functional Performance Fitness to talk about your goals. Functional Performance Fitness has many programs for nutrition and exercise – contact us now!

You may think that eating healthy means eating becomes boring, but it really doesn’t have to be that way. Below are some ideas on what foods to swap out to cut calories while still eating delicious (and healthy) food.
 
Here are some easy swaps that save big calories:

• On Taco Tuesday try swapping ¼ cup sour cream for a ¼ cup low-fat Greek yogurt. You will experience the same flavor and save 80 calories! (Honestly it tastes the same!)
• Everyone loves mayo on their sandwich, but think about swapping 2 tablespoons mayo for 2 tablespoons hummus and save 120 calories. You can even make your hummus at home to avoid the high sodium store bought brands, and chickpeas have a lot of fiber.
• When baking use applesauce instead of oil. You’ll save 455 calories in a ¼ cup and deliciously moist breads.
• Even though many of the calories come from fat in this compact beauty, an avocado provides healthy fat and lots of vitamins and minerals. Try using ¼ cup of mashed avocado in place of ½ stick of butter and save 305 calories!
• Need breadcrumbs for tonight’s recipe? Make your own substituting a ½ cup of Italian style breadcrumbs with ½ cup old-fashioned oats (coarsely ground) with a pinch of Italian seasoning. You’ll get the same deliciousness and save 70 calories.
• Pasta is a hard meal to give up and guess what? You don’t have to! Substitute 1 cup of past with 1 cup of zucchini noodles and save 196 calories. Your kids won’t even notice the difference!
• Cauliflower is all the rage from cauliflower rice to cauliflower pizza, but did you know you could substitute ½ cup of Alfredo sauce with ½ cup cauliflower sauce, and save 125 calories!? Here’s a yummy recipe to try!
• Granola sounds like a healthy option, but what’s better for breakfast? Good old-fashioned oatmeal. You’ll not only save calories, but you’ll get away from the processed granola that often is not as healthy as we think. 
• Like to enjoy a steak every now and then? Try grass-fed beef to save about 92 calories.

 
These simple swaps should be easy to incorporate into your healthy lifestyle. But if you are looking for more information on how to make these simple food changes Contact Natatia at Functional Performance Fitness to talk about your nutrition goals!

Whether you’re just starting your exercise routine or have been exercising for awhile now there’s always the little voice in your head telling you there are other things you should be doing. But let’s face it, you don’t. Nothing is more important than doing something healthy for your body, which really translates into a happier you and being able to be there for those you love.
 
So what can you do to master the voice in your head?
 
•    Acknowledge that it’s an ongoing process. There’s no ultimate end goal, it’s a behavior that is fluid and changes as you master a movement, or a running distance. Don’t get frustrated at a perceived setback, it’s all part of the process.
 
•    Set reasonable goals, if you’re just starting your new routine don’t set your goals so high that you end up failing miserably. Your goal is to run a 5K? Don’t go out and buy the most expensive running shoes, start with a walk around your neighborhood for 20 minutes.
 
•    Treat your exercise as training. Once your reasonable goal is set, train for that challenge. You can hire a personal coach, or try one of the many apps available. Educate yourself about your choice of workout. Is it weightlifting, HIIT, or running? There is an abundance of information via the Internet and social media platforms to help you understand what you’re doing and how to improve.
 
•    Find a workout buddy or a gym that offers group classes (at Functional Performance Fitness we have many many group classes that are included in our gym membership). You won’t want to let down your workout buddy, they’re your accountability partner. As well, making friends in a group class makes going to class fun, enjoyable, and something you’ll look forward to going to.
 
•    Create habits that will help you to stay on track. Plan on training in the morning, track your daily food and exercise, put your gym clothes in your car, post about your workout on Facebook. All little habits will turn into a routine.
 
•    Create a recovery routine to help ease the soreness. You will be sore so don’t let that be your excuse to not do your training the next morning. Add stretching, foam rolling, proper nutrition, “rest days”, sleep, and hydration to your routine.
 
Remember this is a life long process that will change with your work and family life, your goals, your age, so relish in your victories, put the bad days behind you and stay on the right side of the mental side of getting and staying fit.

Looking to socialize while you’re working out? Looking for a change and master your mental side to get fit? Contact Natatia at Functional Performance Fitness to talk about all the new and fun group classes and the many other workout options being offered!

When you’re trying to lose weight what doesn’t get in the way right? Whether it’s work, play, kid’s activities, family obligations; the barriers are always there right? These are several of the pitfalls along the way, so let’s break it down to make your weight-loss journey a success.
 
1. So many of us focus primarily on what we CANNOT eat. Throw that idea out the door! First put your focus on eating less and then what you CAN eat. There are plenty of nutritious foods available that are easy to make for breakfast, lunch and dinner. Avocado toast is a great and delicious way to get a jump-start on your morning, a Hummus wrap for lunch, and a savory soup in the evening for dinner…all these are super easy to make and healthy too!
 
2. Guess what? It’s NOT all or nothing. Statistics show that depriving yourself of things you love will typically lead to failure. Don’t deprive, revive! Love pasta? Instead of a creamy fattening sauce, try a whole-wheat pasta with veggies. The herbs and spices will satisfy even the pickiest eater.
 
3. Don’t have a plan? You’re setting yourself up for failure. The pounds didn’t add up overnight and taking them off isn’t going to happen overnight. A solid plan of just a few attainable specific weekly or monthly goals at a time will help you make lifelong habits.
 
4. Don’t cut food groups. Eat balanced meals and snacks that include healthy protein, carbs & fats. Forget the latest diet trend, eat balanced and nutritious meals and you’ll beat the scale.
 
5. Don’t replace meals with green juices and smoothies. Often the ingredients in these are not satisfying leading to eating more later. They often don’t offer the right amount of nutrients and can be loaded with sugar.
 
6. Don’t restrict your calories. Eating less is typically the best way to lose weight, although this is because you’re probably eating too much. But actually restricting your calories can backfire. Think about the quality of the foods you’re eating first.
 
7. It used to be the trend…low fat…remember that? But research is now showing that this isn’t so good for you. There are plenty of healthy and delicious foods high in fat you should have in your diet such as, nuts, avocados, whole eggs, and extra virgin olive oil.
 
When it comes to maintaining a healthy weight there are more benefits than just weight-loss. Many of us will be able to better manage chronic diseases, manage our stress, make new friends, improve our mood, and protect ourselves from future health problems. And this is important for people of all ages! Start implementing healthy eating early in your child’s life, and it’s not too late for you either. Did you know one in four adult Canadians and one in 10 children have clinical obesity, meaning six million Canadians living with obesity may require immediate support in managing and controlling their weight? Don’t be a statistic…you can find delicious and healthy recipes with simple Google search.
 
At Functional Performance Fitness we also offer nutrition guidance, CONTACT NATATIA for more information about the challenges you have when it comes to eating a health diet. We also have some DELICIOUS RECIPES for you to check out!

This is the time of your when we're all making our New Year's resolutions and we're certain that a majority of your resolutions include something to do with your weight, fitness or overall health. Because 25% of us make losing weight their top resolutions let's talk about that.

Your goal is to start exercising regularly and eating healthy meals and when you want to check your progress it’s typically the time to get on the scale. And once you get on the scale, it’s hard to believe, but you may be up a pound! Don’t throw in the towel just yet, using the scale is a great way to monitor your progress.
 
Remember that everyone’s weight fluctuates depending on how much fluid you’ve taken in, what you’ve eaten and even your bathroom habits. So, how do you manage the scale? Decide which of the following suggestions will work best for you as an individual and add it to your resolution as part of your weight loss goal.
 
1. Daily Weigh-In: Do you feel like you’ll be more accountable if you weigh-in everyday? Then that is okay, it’s not wrong. But, be sure not to stress about the daily fluctuations that you will most likely see.
 
2. Weekly Weigh-Ins: Maybe this feels like it will fit your personality better. You will still be tracking your progress, but you won’t be obsessing about it everyday. Be sure to pick one day a week, let’s say Wednesday, and weigh yourself in the morning.
 
3. Occasional Weigh-Ins: In the beginning of your weight loss journey this may not be the best fit for you, but if you’re comfortable in knowing that the exercise you're doing and the way you’re eating is working for you, then choose to weigh yourself every other week or once a month.
 
4. Never Weighing: For many they feel that there’s more to their health than what they weigh. If you’re comfortable in your clothes and feel strong while working out that may be all the encouragement you need to stay on course.

If after implementing one of the above ways to deal with scale and you find you still need further encouragement, contact Natatia at Functional Performance Fitness for the nudge you may need.

You may be thinking about losing some weight and did you know that what you eat has 80% to do with successful weight loss? It’s true, and one of the best ways to insure that you’re eating properly is to start tracking everything you eat and drink.
 
Start a food journal and reap the rewards! There are studies that show by keeping a food journal you’ll have more success of not only dropping the pounds, but also keeping those pounds off.
 
What happens when you starting logging what you eat and drink?
 
1. You’ll create awareness. Our days are full of shuffling work, family, pets and friends this makes it easy to mindlessly eat. Once you start logging every meal, snack and drink you’ll gain yourself some perspective.
 
2. You’ll keep yourself accountable. Once you start logging everything you put in your mouth you may just think twice about eating it.
 
3. It’s eye opening. Once you review your food journal you may just find that you’ve consumed far more calories than you guessed. This allows you to spot your weaknesses and improve your eating habits.
 
4. It’s encouraging. The longer you log the more information you’ll have about your eating habits and how they’ve changed. Give yourself a pat on the back!
 
Are you onboard but not sure on how to start your food log? Here are some ideas to get you started.
 
1. You may want to choose an actual notebook and write in it, or you may choose an online app like MyFitnessPal and LoseIt!. Or pull out your smartphone and take a picture!
 
2. If you’re writing in a notebook it may be helpful to record the times you eat and how you’re feeling. This can give you insight to why you chose to eat what you ate.
 
3. Be sure to keep track as you have that snack, meal or drink. It’s easy to forget what you ate and how much at the end of a busy day.
 
4. Don’t fib. This is about your health, track everything you eat and drink, even a small bite or a sip.
 
5. Don’t worry about calories, be aware, but don’t obsess. Commit to your food journal first then move to calorie counting once you’ve established the logging habit.
 
Once you’ve determined your weaknesses with your food journal you can start implementing eating less and eating MORE of what is healthy for you. Indulgences are to be expected and even enjoyed, just be sure to include more fruits, veggies and good proteins in your weekly menu. If you’re feeling challenged when it comes to eating the right foods, set up a consultation with Natatia. Natatia can assist you in putting together a nutritious and tasty meal plan!

Why stretch? Stretching helps maintain your range of motion and flexibility in your joints. It helps to keep your muscles flexible and strong and will allow for better performance in your daily activities, and your fitness activities by keeping you mobile and independent with better posture and fewer aches and pains.
 
And because stretching doesn’t give us visible rewards it’s easy to forget. You should add stretching to your general health regime, about 3 – 4 days a week, but adding stretching everyday is ideal. Your focus should be on stretching your calves, hamstrings, hip flexors and quadriceps, and ultimately include your shoulders, neck and lower back.
 
It is also important to stretch while at work. Too much sitting may have several negative health effects, so set an alarm, get up and stretch your glutes, hip flexors and your spine. This will also help the 3pm slump at work.
 
Stretch AFTER your workout and not before. It was a common accepted practice to static stretch prior to your workout, but research has shown that stretching after provides the most benefit, your muscles recover quicker and you may avoid injury. Note though, it’s best to stretch right after your workout, holding the stretch to the point of resistance, and hold (do not bounce) for a minimum of 30 seconds. You should be stretching the muscles that you used during your workout.
 
Before your workout use dynamic or active stretching. If you’re walking, start out slowly and then increase your speed after about 5 minutes. If you’re playing tennis, do some lunges both forwards and sideways. Jumping jacks, butt kickers and high knees are also great dynamic stretches prior to exercising.
 
Improve flexibility, slash stress, sleep better, improve your form – add stretching to your day.

There are so many reasons to start adding stretching to your fitness regime. At One On One Fitness Natatia will be happy to help you with the suggested stretches for your daily and fitness activities. Contact Natatia about starting your stretching routine and get strong, happy and healthy!

So many of us have a goal to lose those extra pounds, and often we also think in order to lose those extra pounds we must slash our calorie intake. This is false. It is possible to eat too little and this will make it harder to lose the weight you want.
 
Did you know your body requires a certain amount of calories just to stay alive? This is your Basal Metabolic Rate (BMR). Your BMR is the number of calories for normal body function and rest. There are several BMR calculators online that can help you to determine the calories a day you’ll need to maintain or lose weight.
 
Keep in mind that severely slashing your calories can cause your metabolism to slow down; therefore your body preserves every calorie instead of burning them. Metabolism is a chemical reaction that maintains the living state of your cells and your body. A well burning metabolism means you’ll lose the weight you want.
 
If you have cut your calories and are experiencing symptoms such as lethargy, moodiness, constipation, or you cannot lose weight, you are eating too little.
 
Your body is fueled by the food you eat, to keep your energy levels (and metabolism) high you must be getting your daily carbohydrates, protein and fat.
 
Getting cranky? Carbohydrates are particularly important when it comes to your blood-sugar levels and mood stabilization.
 
Not using the toilet enough? You may not be getting enough fiber in your diet, and not enough food means your digestive system moves more slowly.
 
Can’t lose those last five pounds? Your body could be in self-preservation mode. Cut your calories by smaller deficits and you’ll see the pounds start to drop again.
 
When cutting calories remember that eating a diet of healthy proteins, fats, fruits and vegetables is still important. If you’re feeling challenged when it comes to cutting calories and eating the right foods, set up a consultation with Natatia. Natatia can assist you in putting together a nutritious and tasty meal plan!