JP Mullowney

Weighing yourself, the great conundrum. How many well intentioned dieters have stood in their bathrooms wondering, in thoughts reminiscent of Prince Hamlet, “to weigh or not to weigh, that is the question?” While, your decision is likely not as dramatic as Hamlet’s famous soliloquy, it is still important to your overall fitness goals.

The frequency and time of weigh-ins has been shown to influence the success of your training goals. For example, in their 2014 review paper, Zheng et al found that regular self-weighing was related to increased weight loss. In addition, more frequent weighing did not negatively influence psychological conditions such as depression and anxiety. These results agree with an earlier review by Burke, Wang, and Sevick (2011) which also found that regular self-weighing produced positive weight loss outcomes.

From this, it can be concluded that regular weigh-ins can enhance your fitness goals. However, when it comes to regular weigh-ins, what is the correct protocol? To increase the accuracy of your weigh-ins, registered dietitian Dawn Jackson Blatner suggests following the “4 S’s” protocol:

Same time of day
Same day of the week
Same clothing
Same Scale

For many people, the most practical time to meet these conditions is immediately upon waking in the morning. While following a protocol like the above should result in consistent measures, be aware that numerous factors can cause weight fluctuations. These include: salt intake (higher salt intake increases water retention), amount of food eaten the previous day, and most importantly for females, hormonal fluctuations.

The Take Home Message:

Weighing yourself frequently can positively influence your weight loss goals. When weighing yourself, try to follow the 4 S’s protocol for the most accurate results. Don’t worry too much if your weight fluctuates a little from week to week, numerous factors can cause this. Instead, look for a general downward trend. Most importantly though, who had any idea that Thomas knew his Shakespeare!

References:

Burke, L., Wang, J., Sevick, M.A. (2011). Self-monitoring in weight loss: A systematic review of the literature. Journal of the American Dietetic Association, 111(1), 92-102.

Weighing in on the scales: Find your true weight. (2005). Retrieved from: http://www.webmd.com/diet/features/weighing-in-on-scales-find-your-true-weight#1

Zheng, Y.,…, Burke, L. (2014). Self-weighing in weight management: A systematic literature review. Obesity, 23(2), 256-265.

Prepared for the JKC blog by Coach Thomas.

Photo credit: JP Mullowney

I am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident.  I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike.  This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

I had spent a fair bit of time in gyms in my teens and twenties but I turned away from the gym to focus on activities that I enjoyed more. What keeps me at JKC is that I do really enjoy it. I always feel that I’ve accomplished something when I leave at the end of my workout. The environment is really positive and focused on challenging yourself whatever your level of comfort and fitness. I’ve also seen results that I’m really happy with; having someone who really knows what they’re talking about to guide your workouts makes them way more effective and focused than just “going to the gym”.

Shortly after I started at JKC, I sustained a fairly major injury that took me off my feet for several months. When I started to get back to activity, it was very difficult. Jon and Thomas worked hard to tailor my workouts to my goals and what I could do. With their help, I’ve been steadily building back strength and function.

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

I’ve always been a gym rat, but was getting tired of the same ol’ routine. My better half was attending JKC and encouraged me to try it out. My favourite part of JKC is that is isn’t a gym – it’s a community. Jon and Thomas are awesome, and I love that every time I go I know who’s working out with me and we can socialize while working on our health. Everyone is supportive, encouraging and genuinely looks out for one another. It’s an upbeat and positive experience and I can honestly say that I look forward to each and every workout.

I am turning 67 next month and I started my journey with JKC in 2018. Seven years ago I experienced significant foot pain which had a negative impact on my day to day activities. I learned that issues in other parts of the body need to be addressed to achieve a positive result. My doctor (Dr. Jessica Wade) suggested, along with some other therapies, that I could  benefit from the conditioning JKC had to offer. I previously had not trained in any gym. I observed how many gyms operated and had a sense that JKC would be more my style: training in a small group setting, having such personal attention, and a program meeting my specific needs is fantastic! I love the atmosphere at the gym. Everyone is accepted and you feel supported and comfortable.

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