Coachedbycharlotte

Your weight is up this morning… but did you actually gain body fat overnight?

Probably not.

Scale weight can shift by multiple kilos because of food volume, carbohydrates, sodium, hydration, digestion, your menstrual cycle, inflammation, stress and sleep.

Yet so many women allow one random weigh-in to dictate their mood, restrict their food or add unnecessary cardio.

One number without context tells you very little.

This is why I look at weekly averages and overall trends with my clients not whether the scale happened to spike after a late meal, a hard training session or a poor night’s sleep.

Your weight is data. It is not a judgement of how “good” you were yesterday, and it is not the only way to measure progress.

Swipe through to understand what may be influencing your weigh-ins and how to collect more useful data. Save this for the next morning the scale tries to mess with your head. 🤍

Strength training is still surrounded by so much misinformation especially when it comes to women.

How many of these did you already know? 👇🏼

We needed a Part 2… because the fitness industry had A LOT to say about women’s bodies.

For years, women were handed rules about how we should eat, train and look and somewhere along the way, those rules started being repeated as facts.

Some were based on outdated information.

Some were massive oversimplifications.

And some were just really good marketing to buy products and programs that don’t work.

The problem is, when you hear something enough times, you stop questioning whether it was ever true in the first place, and women’s physiology deserves a little more nuance than whatever is currently going viral on Instagram.

Part 2 of fitness “facts” we probably should have questioned a lot sooner. 👀

What should make Part 3? Comment on your “fitness facts” and I will make part 3. 👇

Fat loss requires a calorie deficit, we know this but somewhere along the way, that got translated into “if it’s not working, just eat less.”

And that’s where I disagree.

I don’t know how many women I have spoken to that have said “I’m in a deficit” “I’m on 1200 calories”.

More often then not these women have plucked out that number based off of a narrative that has been running wild since I first heard of 1200 diets when I was a teenager.

So a really long time. 🫣

If you’ve spent months dieting, your calories are already low, you’re training 5-6 days a week, you’re constantly hungry, your performance is declining and recovery is sh*t…

My first move probably isn’t going to be taking more food away.

Sometimes we need to earn the right to diet again.

That might mean spending time eating more, fueling training properly, improving performance, building muscle and getting recovery back to where it should be.

Not because “eating more makes you lose fat” it doesn’t.

But because continuously pushing harder on a body that’s already under-fuelled and under-recovered isn’t good coaching.

This is why I don’t believe in copy + paste fat-loss plans.

Your starting calories shouldn’t come from what worked for someone else.

Your deficit shouldn’t be as aggressive as you can tolerate.

And success shouldn’t just be measured by how quickly we can make the scale drop.

The goal isn’t to see how little food I can get you surviving on.

It’s to create the result while keeping you strong, fuelled, performing and actually able to maintain it.

My goal is to help you achieve your goals, while keeping you healthy and strong.

The fitness industry told women a lot of things with a LOT of confidence.

Lift lighter so you don’t get bulky.
Eat 1,200 calories to lose weight.
Carbs make you fat.
Sweat more = burn more fat.
Train fasted.
Don’t eat after 8pm.
Change your workouts constantly so your body doesn’t “adapt”.
Do more cardio if you want to get lean.
And if none of that works? Your hormones or cortisol must be “broken”.

A lot of it wasn’t fact.

It was marketing, diet culture and oversimplified physiology packaged as education.

And unfortunately, a generation of women learned to associate health and fitness with eating less, weighing less, taking up less space and exercising more.

We know better now.

Women deserve to understand WHY they’re doing something not just be handed another arbitrary rule about what their body supposedly needs.

What can you add to the list? 🙃👀