What the heck is “skinny fat”?

Well I will start off by saying that I use to be a poster child for it. If you have never read my blog about my struggles…      Coming Clean….. Eating Disorders and Food…. From me   do so. I used to count calories like no other, but it did NOT matter what they were. Oh and I did cardio, ALOT of time on the elliptical. I was unhealthy, looked gross, and was 100% skinny fat…..

Unfortunately a lot of people are skinny fat. Just because someone looks thin on the outside does NOT mean they are healthy. They can carry just as much if not more visceral fat than those who are obese. Visceral fat is the most dangerous to have as it accumulates around organs such as the pancreas, heart and liver and then can begin to release hormones and other secretions into the bloodstream that can lead to disease.

Recent studies have concluded that,”Older adults with normal BMIs (well-known to be an imperfect measurement) but high levels of body fat are at greater risk for cardiovascular disease and death than previously realized, according to a 2013 study published in the American Journal of Cardiology. More recently, a 2014 report on people with “normal weight obesity”—normal BMI, high body fat—found that they have a significantly higher risk of metabolic problems and death from these diseases than any other group.” Time Magazine

If someone who is naturally thin is not utilizing resistance training into a workout routine, if they are just doing cardio and not watching what they eat, they are definitely a target of making skinny fat a reality.

So how can this be reversed? Or prevented? Add resistance to build lean muscle, women you will NOT get bulky by touching a weight. Work with someone to discover how you should eat, how you should train, etc. Feeding your body right will not only help your metabolism and body start working properly but it will help tone and rebuild those muscles you are breaking down during training. Which in turn will give you a more toned look! Winning 🙂

Bottom line is, take care of yourself. Don’t assume just because you are skinny that you are healthy. Watch what you eat, even if you can put away a pizza late at night and feel like you don’t gain a pound, it is NOT a smart idea to do…..

Lets make the best choices possible here on out 🙂 – C

 

#NOSCALENOVEMBER

So just like I LOVE me some Mondays, I LOVE me some first days of the month… New opportunities and goals to be set with both!

I did this challenge last year, so I definitely want to challenge you all with it again. Anyone who has worked with me knows I don’t let you get near a scale until I say so. As far as I am concerned they are stupid, evil things that get into your brain and try to jeopardize all your hard work by making you think you have done absolutely nothing… Which can potentially lead to self destructive thinking and can in turn lead you to just stop your healthier living journey all together. We get a number imprinted in our head we want to see and until we see it we stress, we beat ourselves up because we “think” we need to be a certain weight. I am living proof that’s a lie, if you go back to my earlier food struggles you can see exactly why in my Coming Clean Blog. I am also not just speaking to the ladies either, this is just as apparent for men.

Reality is, when you work out, strength train and burn fat you also gain lean muscle. This can in turn make it appear you are not losing any real weight according to mr. scale…. when actually that is not the case at all.

My 3 Reasons Why the Scale Sucks:

  • Muscle and fat are not made equally. Muscle is denser (see the image below). Therefore if you lose 1 lb of fat but gain 1 lb of muscle that scale is not going to move…. BUT you have gotten leaner because as you can see that 1 lb of muscle takes up A LOT LESS space than the 1 lb of fat.

  • It’s Never The Same
    • Weigh yourself in the morning when you wake up, then weigh yourself before you go to bed….. You will probably cry if you are trying to lose weight. Why? Because you can gain up to THREE lbs in one day. With food, water, etc that you ingest throughout the day your weight WILL fluctuate. This is not a bad thing as your body NEEDS food and water (duh) . You will eventually absorb and use that food and water for energy and you will rid yourself of everything else if your diet is right, but depending on the time you weigh yourself it can vary drastically. (side note, if your diet is not so great… for an extended period of time… some of that food might possibly stick around though… so eat right 😉 ).
  • Because I said so
    • Seriously though, how do you really know what you SHOULD weigh? Why do you get obsessed with getting to a certain number? Ill tell you why, because society makes us think that way, celebrities, fad diets, etc. They all get in our heads. The skinnier the better. So naturally that means we need to go down on the scale not up right?!  I know personally I obsessed over a certain number for far too long in the first picture below, but I am pretty sure I look a WHOLE lot better in that second picture with more muscle/weight!

BOTTOM LINE: 

If you are putting in work, making healthy choices, and doing what you can to change your life then you are doing it right. NO SCALE IS GOING TO CHANGE THAT.

If you are just starting out, know that it can take up to 3 months for your real results to be visible. It takes time and consistency to get to where you have gained enough lean muscle to burn enough fat to really get that scale falling.  On the contrary, if you are doing a fad diet where you restrict full food groups, drinking some nasty juice for days (don’t even get me started), etc, you can see some substantial weight loss initially. THEN as soon as you eat normal again your metabolism will be either slowed down or affected in a way to cause your body to hold onto that food as fat… so helllloooooo weight gain.

You want a lifestyle change… key word LIFE. This isn’t an overnight thing! Make healthy choices, get moving, drink water and sleep. If you do all 4 you are destined to see LONG TERM results. My challenge to you is to stay off the scale from today through December 1st. Keep putting in the work, do everything you can to stay on the healthy train and see what happens. See how you feel about yourself, see your perspective of YOU change. When you are proud of YOU and appreciate yourself, you will see much bigger results. I promise. A scale should NOT determine your worth :).

Who is with me?! Get some friends and challenge yourself. Hide that scale and instead of justifying your hard work via the scale, justify it by each night thinking of the healthy choices you made that day. Keep track and hold yourself and others doing it with you accountable!

Let me know how you do!

And as always if you need help in any way please do not hesitate to contact me!

Why BMI sucks….. in my opinion…

Have you ever personally been told you are “obese” when you know you are in fact healthy? Or maybe you know someone who has? Do you really know what BMI is? How about why it seems to be (thank you sweet baby Jesus) getting moved out the door as a factor in measuring health?

First off BMI (Body Mass Index) measures your body fat based on ONLY height verse weight…. So basically it is saying whether or not your 5’2 self (an example) is holding 30 lbs of muscle or 30 lbs of fat you are both equal on the BMI scale…. Can you see why this is inaccurate?!?

Look at body builders, many times they are shorter and have TONS of muscle but if you were to calculate their BMI they would 110% be considered obese! It drives me crazy!

I have worked with multiple people who are in GREAT shape but according to their BMI it would appear they are obese…

Going back to one of my favorite discussions I have with clients…. the SCALE DOESNT MATTER!!

Being “obese or overweight” has nothing to do with a number on the scale. More so, it has to do with how much actual fat you have, and the type of fat for that matter (visceral is the worst). For example, 30 lbs of muscle is not bad, but 30 lbs of fat carries a totally different array of health risks (type 2 diabetes, cardiovascular disease, etc) .It should also account for things such as cholesterol, blood pressure, and other things along those lines in my opinion.

This can also be applied in the opposite direction, just because someone is in the “healthy” BMI range doesnt mean they are “healthy”. Ever heard of skinny fat? Well it exists, I for one used to be in this category and its not just a term… Some people especially when they are younger have much faster metabolisms so they can eat whatever (unfair at times I know), with that said though they may look thin on the outside but their insides are screaming for help! Skinny people can have high cholesterol, high blood sugar, etc… One of the main reasons I tell my clients to stay off the scale and pay attention to how your clothes fit and how you feel are these exact reasons!

When you work out and strength train, you are going to put on lean muscle. Muscle is much denser than fat, it also BURNS fat so you WANT muscle (ladies I am talking to you).  When you build muscle you are going to burn  that really bad for you visceral fat as well!  Muscle also helps protect bones, and keep your joints healthy, and helps against osteoporosis.

So bottom line, if you are working out, eating right, and feel good then be proud! Do not worry about what your BMI is if you get it measured (and just don’t in my opinion), do not worry about that scale…. Just be happy and proud of the progress and consistency you have! Get your actual body fat and measurements taken as an alternative. If you have access to a bod pod that is one of the best ways to measure it. If not just take good ol’ measurements with measuring tape and do that every few weeks, plug it into a formula (I prefer this one —– here) and keep track that way!

Just stay consistent, stay proud, and know you are worth every little bit of effort you are putting in. No measurement should deter your progress or self esteem!

And as always if you need help with workouts, nutrition, or supplement/ all natural vitamins let me know! Thats what I am here for!!!

Be sure to subscribe to my newsletter here if you haven’t already!

Candice 🙂

What is in your Nutrition?

You might want to check that label!!

New scientific data ( Here  ) points to the fact that many people may suffer from a host of medical conditions and symptoms now linked to a newly-discovered genetic #mutation of the #MTHFR where they are unable to process folic acid and must have a methylated form of folate instead. If they don’t it could be dangerous, and most supplements are not methylated…..

At #IDLife, as soon as our physicians, scientists and formulators at #IDLife* heard this emerging research, they immediately made the decision to switch all our folic acid to methylated folate in our customized, pharmaceutical-grade #IDNutrition* program… SO, again, what’s in YOUR supplements??

Take your assessment and order today —- candicecunningham.idelife.com/idnutrition/index.html

(*DISCLAIMER: IDLife does not claim… and IDNutrition is not intended… to diagnose, treat, cure or prevent any disease)

Happiness Is…..

My pastor Andy Stanley just wrapped a great series about Happiness. I know I am SUPER guilty of always looking into the future in a way of thinking, “when this happens things will be better, or when that happens”, etc. Who else thinks like that often? I am sure many of us do.

One of the main points Andy made today was how helping others is the key to happiness, not money, not achieving some goal, but simply giving away your time. There is research to prove it as well apparently, decreased anxiety, increased immune function, patience, overall well being, I could go on and on.

Being someone who works with individuals to reach goals like weight loss I see a lot of people who get frustrated. They get so focused on the goal they will lose sight of everything else they already do have. Pushing other things away (like family, friends and other activities that used to make them happy) out of fear that it will jeopardize their progress. This right here is a one way ticket to failure…. why? Of course being focused on your goals is GREAT but you CANNOT make it your life. If you do you will NEVER EVER be satisfied.

Now you may be thinking, but you say all the time to work hard toward goals, and no excuses, etc. And yes you are right as I do say that, but it does NOT mean the healthy things you already have in your life need to be put on the back burner.

My point in all of this, if you are trying to gain a healthy lifestyle, lose weight, improve nutrition, your physique, etc you need to be sure as you are doing all the right things you are also not becoming so self involved you change mentally in a bad way. It is fantastic you are taking the initiative to be better, but you need to work on being better not only physically but mentally as well. THAT will entail you still being there for others, and seeing other things in life besides your goal. Make sure you are still making time for those you love, your church if you attend one, your friends and other things you enjoy too.

Happiness isn’t a “once I get there” type of thing, its an everyday thing, an everyday thing you have to choose. So choose how you live, how you approach and go after your goals wisely. 🙂