On The Cusp Fitness Studio

Weekly Trainining Schedule

When we talk about scale weight we’re talking about your ‘actual weight’ plus all the ‘weight anomalies’.

It’s these weight anomalies that cause the fluctuations that screw with your head. This is why you can see your weight fluctuate anywhere from 2-10+lbs within the space of a day.

So, what are these weight anomalies?

Carbohydrate intake: The number of carbs you’re consuming will affect scale weight. Remember, 1 gram of carbohydrate comes along with 3g of water. This is why when people go on a low-carb, or ketogenic diet, they see rapid weight loss (not fat loss) initially as the body drops water. Inversely, if you’re ending a period of low-carb or ketogenic dieting, you can expect your weight on the scale to go up.

Sodium balance: If you’re consuming a certain level of sodium per day and then one day you consume more sodium your body will retain water, conversely, if you decrease sodium intake, your body will release water.

Menstrual Cycle: Ladies, your monthly cycle will make you retain water. I know, it sucks, but you’re awesome so smile.

Stress levels: Increased stress = water retention and with water retention comes a spike in scale weight.

Sleep: Poor sleep can also increase stress levels = water retention = weight increase on the scale.

Timing of last meal: If you generally eat your last meal at 8pm, then one day you eat your last meal at 11pm. This will see the scale increase the next day.

The time you weigh-in: If you regularly weigh in at 5am and then one day weigh in at 8am, this will impact scale weight.

Alcohol consumption: Alcohol can dehydrate you, leaving you lighter the next day. However, alcohol can also increase hunger. So if you go out and drink and consume foods high in salt and carbs, this will also impact your weight the next day.

Due to the myriad of weight anomalies I listed above, your weight will fluctuate.

But these are perfectly normal, and even expected during a diet. As long as you’re eating in a calorie deficit, fat loss will still be occurring.

This is why I advise everyone to not get too caught up with the scale weight because it’s only one tool to measure progress.

My top PRIMARY exercise when it comes to training lower body

The main difference between the front squat and the back squat is where you position the barbell. When performing a front squat, the bar is held in the fingertips (or directly on the front of the shoulders) and is supported by the front deltoids. Conversely, in a back squat, the bar rests across your trapezius and rear delts, so the weight is loaded on the backside of your body.

Front squatting recruits the chain of your body’s anterior muscles more heavily, engaging the quads and core to a greater degree. Back squatting, on the other hand, emphasizes the posterior chain—the large muscle groups of the back, glutes, and hamstrings.

Thanks to Alisa for setting it up zoom (and FaceTime) for this mornings live group session. As well as those that jumped in for this initial trial run.

Workout: Legs, Glutes and Core 🏋🏽‍♂️
⏰ 1 hour session

Equipment
Bosu or Swiss Ball
Dumbbells
Resistance Bands
Yoga Mat

How do we make exercises harder while at home?

Focus on your tempo, slow exercises down. Learn what it feels like to control exercises through different tempos and range of motions

Feel free to contact me through messenger for more info.

New home workout videos up on my YouTube page.
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Full Body Workout From Home Full body workout you can do from home with minimal equipment.

Contact Juve to start your online training program today.
DM or email [email protected]

As the Corona Virus begins to have an increased impact on our community. We’d like to take a moment to thank you all for your continued support. We feel it is important to communicate with our staff and regulars who continue to support our business about how serious we are about preventing the spread of this novel flu.

In the meantime, we’re still operating at normal hours. Take proper precautions, wash your hands, remain resilient and rise above the panic. Support your local businesses however you can, but please consider your best health practices and stay home if you do not feel well.

We’re all going through our own battles,the beauty of this one is, we’re all in it together.

Juve Sandoval
Ryan Millard
Austin Garber
Joe Lopez
Jose Carlos Sandoval

On The Cusp Fitness Studio