A 2 min Read
Lets Talk About Water & What it Does
Water accounts for approx. 60% of your body weight. It exists nearly everywhere in your body, from your bones to your kidneys, from your muscles to even your lungs!
The water we drink is absorbed by the intestines, and circulated throughout the body in the form of body fluids such as blood. These perform various functions that keep us alive. They deliver oxygen and nutrients to the cells and helps remove waste materials, which are then eliminated with urination. When your body temperature rises, blood circulation to the skin increases, enabling heat dissipation through sweating, helping to keep your body at a constant temperature.
My PLT coach asks me to so much water - why?
Thirst (first lol) and foremost, health, at PLT we focus on health being primary. In addition to the transportation of nutrients & minerals, removal of wastes, mentioned previously water will help you:
OK, so it's good for my health, how with weight-loss?
How water benefits weight-loss is a little less obvious. When we increase our water consumption it aids with:
So, how much should I consume?
Generally, at PLT like to encourage each client to drink around 0.75 oz per pound of body weight. So someone who weighs 150 lb should consume
150 x 0.75= 114 oz. For metric client's this would be approx. 3.25 liters
***We also have to consider each person's location and profession/sport/exercise. Someone living in a hot climate and/or working outside and/or being very active would need extra hydration.
What if I don't drink enough and become dehydrated?
When we sweat and don't replace our lost fluids we can become dehydrated; dehydration is when the level of water in your body reduces increasing the sodium concentration in your blood. The side effects of dehydration can be:
Always the simple advice is to drink to your thirst, thirst is triggered by the increased sodium concentration mentioned above and is your body's way of telling you to consume water. We want to avoid this situation at PLT which is why we set our clients daily water targets
Tks for taking the time to read this and drink your water pls!
A 5 min read
What’s your name and where do you come from?
My name is Evelyn Serrano and I'm from Oklahoma, but now live in Texas!
Do you have a family and what’s your profession?
I am an engineer and that's how I moved to Texas. I met my fiance, Kevin, there and we have a dog named Gerald. He's a miniature schnauzer and he 100% lives up to the name Gerald lol.
How did you get introduced to PLT?
I actually found PLT through the Peloton Facebook group. And, I'm so glad I found it!
Who is your coach?
Coach Pete! Woot woot!
Name 3 things that sum up your thoughts on your coach
1. Encouraging and Knowledgeable!
2. He's there as much as you need him. He can be very involved if you want him to be or he'll sit back and let you do your thing without being overbearing. I love that!
3. He's trusting of his clients but pushes when he needs to. I'm so happy that he gives me the ability to navigate this journey. It's encouraging to know that I can do this, but he's there to steer the ship when I get off course.
Are you engaged in regular exercise/a sport?
Yes! I exercise about 5 days a week on average. Sometimes it's 6 and sometimes it's 4. Haha depends on the week. I like the feeling of exercise and it's a great de-stresser. I will do Grit classes (HIIT style - Strength, Plyo, Cardio), Peloton classes and Crossfit. I like to mix it up or I get bored!
How did you find your PLT onboarding experience & community experience?
Sooooooo easy! It's simple and uncomplicated. The community Facebook group is one of the best things about PLT. Knowing that others are going through the same thing as you and sharing those experiences makes this experience gratifying and not daunting. I love that the coaches share tips and impart useful information. I've learned so much by being in that group.
What dieting programs had you tried previously and what makes PLT standout from previous programs?
I've done a previous macro type of program about 2-ish years ago. The structure was very similar. But, PLT stands out because it seems that there is more science and thought behind the macro numbers. I never could be at the calorie count I'm at now and have survived it with my previous program. PLT also focuses on maintenance. This is HUGE. My previous program didn't do that and I believe it to be so important! The community aspect as well is extremely motivating and I think a huge part of the success of the program. I find it motivating to see others and that it doesn't have to be a purely solo journey!
What successes have you found since joining PLT, scale or non-scale?
My clothes fit soooooo much better! I have muscles starting to show up and that's such a confidence booster. I can wear bathing suits and feel so comfortable. It's a confidence booster too when others notice these physical changes too!
How have you increased your nutritional education since PLT?
I feel like I've learned a crazy amount about nutritional education and I don't think I've even scratched the surface! The nuances about how carbs, fat, and protein can affect your body, macronutrient timing, NEAT, alcohol (I wish there was better news about this lol) and how there's a different approach if you're just wanting to lose weight or if you're a super athlete. This only scratches the surface!
What 1 piece of advice would you give to people considering joining PLT or new members?
If you're thinking about doing it, DO IT. And don't do it for anyone else, but do it for yourself. You are answerable to YOU.
Your turn now; what 1 thing would you like to ask me?
What's the one food, regardless of the macros, that you would eat?!
Hi Evelyn, tks for the question!
This one is EASY....it would be an Indian curry! My choice would be a chicken tikka dhansak, vindaloo hot and peshwari naan! Growing up in England, you can find a curry takeout on every street, it;s like a pizza in America. There's a curry dish that is actually the English national dish, its that popular! I love them so much, it was a serious discussion about moving to the States because theres very few here where we live....but ive acclimatized now and only eat them when I visit home!
Tks Evelyn, for taking the time to share your PLT experiences with the community and myself
Whats the difference? A 2 min read
Many people join PLT wanting to ‘lose weight’ but what does that really mean?
Often people don’t even use a bathroom scale so it really means they wish to reduce their body size, change its appearance, make it perform better, make clothes looser/go down clothes sizes.
Your body, being approx. 65% water, will regulate the water it holds because ‘life’. If you become dehydrated, or if you’ve ever done a water cut, your weight goes down but eventually your body the regulates fluids it holds and your weight returns to its previous level .
So to move your weight down you need to burn fat.
** This doesn’t mean ‘burning fat when you exercise, that’s fat as an energy source, you need to ‘burn off’ the adipose tissue and that’s a different substrate**
So you’re working with a coach at PLT and your coach has you eating to a deficit; no PLT clients, on a weight loss plan, eats enough to gain fat... but one day your weight spikes - is that fat?
No, that’s just body fluids shifting, it can’t ever be fat but it’s very annoying we understand that!
You may have heard of a "WHOOSH" ?
As you lose fat, your body refills the fat cells with water, again your body’s trying to maintain homeostasis and life, eventually the fat cell collapses and ‘whoosh’ the scale drops! This is a common occurrence you may have already experienced!
If your body doesn’t have enough fuel to support it it will burn fat. When you’re sick, or women have their monthly cycle, your body will flood with fluids but you’re still burning fat. This is why post sickness or your cycle ends, your weight generally drops. It was burning fat all along but hiding it - pesky body!
This is why your coach looks at your weight averages, never your one day weight, what you weigh on check-in day means little to us...it’s your overall week always.
So if you can, try and understand the difference between fat loss and weight loss, its fat loss you are working towards not weight loss, and you’ll find the bathroom scale is a less scary object!