Women are often guilty of jumping on the scale to see if “all the hard work” has paid off.  You have been doing everything, ditching calories, training for hours on end, (mostly cardio) and avoiding the strength training equipment like a the plague (to ditch getting too “thick”).  To your horror, the scale is probably not moving.  If fact, you are looking well, pretty much “the-same-ish”.  Sigh

I am absolutely obsessed with the new #ScrewTheScale frenzy on social media. If you have tried everything and  working hard with no transformation, jou should actually consider avoiding the scale altogether.  The new #ScrewTheScale challenge that is trending on social media, is proof that weight training rocks and should be one of our priorities in our training programs.  Read more on how weight training transforms your body.If you don’t believe me the proof is in the pudding.    

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What exercise has taught me: DO WHAT MAKES YOU HAPPY 👏🏻 . My number 1 goal when I first started to exercise was to have abs, to be slim, have thin legs etc. 🙄 When I got to where I thought I wanted to be last year, I realised I wasn't all that happy 😕 I was super strict with what I ate and trained 6 or 7 days a week. I would feel guilty not exercising and would panic about gaining any weight 🙈 I would also get ill all the time because I wasn't fuelling my body with what it needed. Switch that to now.. I've gained a fair amount of weight on the scales but I'm SO much more relaxed about what I eat and exercising. I'm going through a little low motivation phase at the moment, but I've realised it's because I haven't been doing what I enjoy. I let myself go back into that mindset of worrying about my progress and the way I looked.. but this week I've totally switched up my routine – I went for a run, went spinning, did a BBG workout yesterday and I feel great again 🙌🏻 All it took was a little change in routine to make me realise why I love to workout: the buzz you get when you finish, the soreness in your muscles the day after, the way it leaves you in a great mood to start the day 💪🏻 I stopped worrying about my progress and did what I LOVED to do ☺️ It's really easy to lose our way and find it hard at times. It's easy to lose confidence in ourselves and that's fine. You just have to find what you loved about exercise in the first place and go from there 🤗 So a little tip if you're struggling to find your way: Never give up. Keep pushing. Keep believing. You're the only person that's going to make a change to do it 👊🏻 Once you start believing in yourself and knowing what makes YOU happy it will all fall into place 💫

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🌸 OPINIONS 🌸 . . Why is it that we care so much about what other people think of us, but forget about the one person's opinion that matters most? . . I can not even tell you how long I spent caring way too much of what other people thought of me. When I was young, I used to come home from dancing every Tuesday night and cry to my mum because I was getting picked on. She'd say 'ok then we won't go back' and then I'd cry harder because all I wanted to do was dance. That was a cycle that I went through for a long time. I never really fit in with that crowd. Yet every Tuesday night I just wanted to be accepted, to be part of the group. As an adult it was the same thing, I just wanted to be accepted by people. I wanted to fit in and in doing so I lost who I was. I wouldn't be myself for fear that people wouldn't like me! On the outside I seemed like this vivacious outgoing person, yet inside I was so insecure. I needed people's validation. I needed their approval to value my self-worth. I've come from an industry where everything about you is judged. Your looks, your physique, your height, your weight, your ability, your performance quality, your flexibility… I can go on and on… This of course didn't help with the whole self love thing… it has taken me a very long time to realise that in order for me to be happy, I have to not worry so much about what people think of me. I have to remind myself that people are going to have their opinions of me… but I don't have to care! This is one thing that I will always have trouble with and will constantly have to work on. But changing my lifestyle, working on my health and fitness has been a MASSIVE help! I'm definitely a lot more comfortable in my own skin and proud of who I am and how far I've come! 🌸 . . . . . . #bbg #bbgcommunity #bbgfam #bbg2017 #bbgprogress #bbgaustralia #bbgsisters #bbgbabes #bbgladies #bbggirls #bbgover30 #bikinibodyguide #bikinibody #bbgstronger #bbgfamily#sweatwithkayla #kaylasarmy #kaylaitsines #fit #fitfam #fitspo #fitness #fitchick #fitties #thekaylamovement #strongnotskinny #iifym #bootygoals #gymjunkie #screwthescale

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PART 2:❗️THE NUMBER ON THE SCALE DOESNT TELL THE WHOLE STORY❗️🤷🏼‍♀️📈 . Barely a difference in scale weight between these two photos of me🤔But obviously a very significant difference in my BODY COMPOSITION💪🏼🔥. More muscle now & less fat. But still a similar scale weight⚖️. This is what I try to explain to clients! Don't be discouraged if the number on the scale doesn't say what you feel like it should- less weight is not necessarily better🤷🏼‍♀️your weight can go up, down, or stay the same but all of it can still mean you're making progress! Taking your measurements can be a huge help: because, for instance, perhaps your waist is getting smaller but your butt is getting more muscular🤷🏼‍♀️📈💪🏼 that may look the same on the scale but very different in real life. ⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️ . ❗️2013: lost a bunch of weight and then gained it all back (+ some) because I didn't know BALANCE. I would over-restrict my calories Mon-Thurs and binge eat everything I could find Fri-Sun. I'd do tons of cardio when I went to the gym and barely lifted weights because I thought it would make me look "like a man"… . ❗️2017: I lift weights & track my macros👌🏼. I eat enough food every day of the week to keep me satisfied. No more binge eating & no more over restricting🙅🏼. I lift as much as I possibly can + do a little cardio to keep my body healthy😁! . The difference between these two photos is the difference between being unhappy/unhealthy & being happy/healthy. . 🙏🏼Let me help you reach your goals!📈 💪🏼Join my Summer Challenge by clicking the link in my bio! 📥Feel free to DM with questions💕 .

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There are The Three Basics Rules

Eat better

Abs are made in the kitchen, cliché maybe, but there is a reason why this saying rings true.  What you put into your body plays the most important role in losing weight and your ability to build and maintain muscle. It really does not matter whether the goal is building muscle, losing body fat, or both, there are so many nutrition myths sabotaging your progress.  Following a balanced diet with a smart strategy is the key. 

Work out smarter, not longer

The most counter-productive thing you can do for your workout is to spend hours and hours doing cardio.  It is a fact that if you have more muscle, you burn more energy, with other words your metabolism will be quicker when you are not working out.  Try this effective strength workout using your lower body at hometo get you started.  There are also a bunch of other workouts you can try to keep your workout exciting.

Accept your body

The most important thing is to enjoy this journey.  Everyone has bodyweight issues.  That’s ok.  By being overly critical on yourself you are mentally sabotaging your weight loss goals.  You are not helping here in any way, you are just ruining the experience for yourself.  There is so much excitement in going through a body transformation journey. Be your own best friend and supporter in this journey and you will be surprised how easy it will become and how everyone else will see you the way you see yourself.  Read more on finding inspiration in yourself