Are you losing the same 10 lbs over and over?

February 3, 2019
By Mairead Rodgers, RD PHEc

Let’s chat a little bit about weight cycling. What am I talking about?

Have you lost weight a long time ago, then gained it all back and then some, and then lost half of that and kept it off for a little bit but then gained even more again?

Have you lost the same 5, 10 or 15 lbs over and over every year or two?

(For the record, we’re not talking about the normal 5lbs people fluctuate within a day just by what and when you eat/drink/workout/go to the bathroom.)

Any of those constant up and downs are weight cycling. And there’s now research showing that having your weight go up and down like that all the time from  conscious weight loss efforts  might actually be worse for your health than just staying at your heaviest weight to begin with. And that’s just your physical health, never mind the mental toll of seeing that weight come and go so much, and stressing about how to make it stick, or how to attack it again. (Pssst…. if you’re new, you might not know but I will not comment on your weight unless you are one of my clients and we’re discussing it specifically, and part of it is for this reason).

So what can we do instead?

We can focus on changes that represent health instead of weight. Yes, your weight might go up or down, but either way the goal is health. Eat veggies because you need vitamins, minerals and fibre. Exercise because it’s good for your heart and mental health. You get the idea.

The other thing we can do is make sure that any changes we make are ones that will stick, so you’re not “on an off the wagon” all the time and causing these big weight fluctuations. Whenever I’m working with a client and we’re trying to make changes, I ask them if they could continue with these changes for the next 18 months. Why 18 months? Because I want to know if they could do this forever, but forever is hard to wrap our heads around. 18 months is slightly more reasonable.

So I ask you this: whatever your nutrition and fitness practices are right now, can you do them for the next 18 months? Don’t just say yes and move on, please actually think about it.

Here’s what that could look like:

– Can I get to the gym 6 times a week for the next 18 months? Probably not due to injury, life, burnout, etc.
– Can I get some kind of exercise in at least 3 days a week or the next 18 months? Much more likely.

– Can I follow a restrictive low-calorie diet that involves cutting out my favourite foods for the next 18 months? Maybe, but there will be vacations and events and life happening. It’s very very hard to make this a consistent effort.
– Can I make an effort to incorporate veggies at snacks and at dinner most days for the next 18 months? Likely, especially if this is something you already do at least a little. Also notice I said “some”. If you miss a day, it’s fine, you just eat your veggies the next day, no beating yourself up.

So if any of this sounds like you, let’s think about whether what you’re doing is sustainable, and if it’s not, what we can do that will be sustainable. If you need help, or don’t know what that could or should look like, reach out! Ask your coaches, or book a 15-minute Bite Sized Nutrition Chat! Make sure that you’re setting yourself up to be successful and not losing the same 10 lbs over and over and over.

The Importance of Showing Up For Yourself

September 2, 2025
Written By: Coach Sienna Showing up for yourself is so important but its often overlooked and dismissed. Showing up for yourself isn't some cheesey, made up statement. There is meaning behind it and science! Showing up for yourself is an empowering practice that can transform the way you live, love and lead! BUT what does showing up for yourself actually mean? And why does it matter so much? S howing up for yourself is... Not Selfish You matter and you are important! Treat yourself as if you were a loved one. It means honoring your own needs, values and well being to achieve overall wellness. This means being consistent in the way you treat yourself, not just when it's convenient to you! It is…. Keeping your word to yourself and keeping those promises Choosing rest to prevent burnout It means giving yourself grace and speaking kindly to yourself (Its your first time living!) Prioritizing growth even if its uncomfortable Creating boundaries and sticking with them Say No when something doesn't align with you or your beliefs I t's about treating you like you are worth caring for not only when you have “deserved it” but because you are worth that care, always! Why does all of this matter? It strengthens your relationship with yourself Prevents you for burning or crashing out Builds self confidence as well as trust in yourself Helps you stay balanced emotionally and physically The more time you spend getting to know yourself you learn and discover hobbies! You learn that YOU CAN DO IT and that YOU CAN DO HARD THINGS! You become more present for others! You are no longer pouring from an empty cup! What does this look like in real life? Drinking enough water even though you would rather skip it Going on a walk or doing meditation to have time for yourself to avoid crash out Keeping promises you said you would Letting go of perfection and simply doing the best that you can with what you've got S tart showing up for yourself today! Let yourself know that you've got you :) --- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!

How To Make Your Workouts Stick

September 2, 2025
Written By: Coach Kelly I’ve been exercising since high school... I don’t want to age myself tooooo much ;) but that was quite sometime ago. I meet with people all the time who are looking to get started. They are looking to lose weight, tone up, feel better, happier, increase bone density, do something for them, for various reasons. I’m going to give you two of the most important things that you need to do to make your fitness stick, through al season nd all set backs. Write these down, memorize them, and repeat them over and over. You’ll always succeed. Forget about motivation Seriously, forget it. Motivation comes after you get started. It comes when you start to see results; it comes when your pants fit different; it comes when you’re not out of breath going up stairs; it comes when you are running down the soccer field with your kids; it comes when you are happier; it comes when you feel less anxious, less depressed; it comes after you get started. Remember your why Why are you wanting to get started? Why do you want to spend money and time at a gym? Are you willing to do this for months, if not years? When your schedule gets busy, or your kids get sick, why will you keep coming to classes or appointments? You just need to get started, and you need to clearly understand why you are starting in the first place. After that, you must stick with it. Even when y you’re tired, when you’re frustrated, when you want to give up. Everyone wants the quick fix. We will spend hundreds, if not thousands of dollars on supplements that promise to help us lose weight, feel better, but honestly, nothing will compare to the eating some vegetables and getting in a structured workout with a Coach or at a gym 2 - 3 times per week. I know it’s hard. I know it’s hard. Like, I really, really know it’s hard. But, as you’re reading this, look way down the road, like 1 year, then 3, then 5 years. How do you want to feel? As hard as it is to get started, it will be even harder if you don’t do anything. You deserve to invest in yourself. You deserve to feel good. You have got this and we believe in you - Let’s go! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!

The Journey of Degree Fitness

September 2, 2025
Written By: Coach Kelly My gym ownership journey started in December of 2019. At the time I was managing the day to day Degree, coaching classes/appointments and running events/programs. The previous owner had some really exciting things coming up in her life that required big changes. One of them being handing over the keys to someone else. It was an immediate yes, and an absolute honour! Degree was originally founded as a place to workout with a group of like minded, amazing people. Using fitness as a vehicle for a better overall life (happier people, healthier people). I always believed int eh original mission, vision an values of Degree and they haven’t changed much over the years :) Fitness to me was a way to escape; I could move my body, stay strong and feel empowered when everything else around me felt like it was falling apart. I’ve continued to use fitness to improve my overall health and strength, and just like when I first started, to stay grounded when everything else feels shaky. Fitness to me, and at Degree, is more than muscles. It’s helping our clients have a safe space they can come, be themselves, and workout with their gym buddies. As they do this, the most amazing things happen, and it makes our hearts soar as you Coaches… We see you light up when you crush a hard workout, or do something you didn’t think you could do. When you share a bright spot and everyone in your class is genuinely happy and excited for you, too! When you start to realize, and believe , that you are whole heartedly capable of anything you put your mind to. That you are worth it; you always have been. Degree is the cornerstone of health and wellness, and we will always be here to help you, and our community live their happiest, and healthiest lives! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!