Stop weighing yourself EVERY day! Our bodies fluctuate on a daily basis depending on time of day, hydration level, sodium intake, and time of month (for women). Try to stick to once a week for checking the scale as far as weight loss progress. Pay more attention to how your clothing fits, hunger/fullness signals, portion size, and energy level. It is easy to get obsessed by jumping on the scale every morning and letting that number rule your day. When you do hop on, make sure it is at the same time of day, with the same clothing, and the same amount of time after having consumed food or liquids. Try not to get hung up on a number, but rather how you are feeling: increased energy, able to climb stairs without huffing and puffing, effortlessly carrying bags of groceries up 3 flights of stairs. I know, easier said then done, but at least try! If the number goes up, buckle down and increase your activity level - walk/run an extra mile for the next week, or go out dancing or bowling instead of sitting through the latest theater release, get off the bus 3 stops early and walk to your destination, or take the dog for an extra walk. And eat a little less - leave a bite or two of every meal and snack.

http://news.bbc.co.uk/2/hi/health/7069914.stm

When beginning any sort of exercise program it is really important to begin slowly and progress as your body gets stronger. Some trainer’s like to “kill the client” on their first session to show them how out of shape they are. Some of us do it to ourselves…jumping in full force working out 6 or 7 days for a week. Not able to walk for 4 days or lift a mug out of the cupboard is no fun! Nor is it good for your body. Exercising this way increases your risk of injury, not to mention physical and mental burnout. When I begin working with a new client, I base the pace of our workouts on their personal data - age, past/present injuries, current physical state and specific goals they want to achieve. I identify strengths and weaknesses, and correct muscle imbalances and postural compensations, while challenging their balance and stability through strength training. Don’t get me wrong, it is still a workout! I don’t think any of my clients would argue that! Working in circuits, we go from one exercise to the next, adding in a few cardio bursts, then repeating the circuit up to 3 times depending on the fitness level of the individual client. Being functionally fit is a lifestyle commitment, not an overnight transformation. I am a firm believer in slow and steady, as we are more likely to stick with something if it doesn’t completely rule our lives.