Why does the scale say I gained weight since yesterday?

1. Your body could be retaining more water! This can be caused by salt intake, carbohydrate intake, and hormonal fluctuations. 2. Your body may still be digesting the food you ate yesterday. 3. You've gained muscle or may have temporary inflammation in your muscles from a challenging workout. 4. You haven't pooped and peed yet! Short-term weight fluctuations have absolutely nothing to do with your long-term progress. If you’re tracking weight for fitness or health purposes, monitoring trends over time is more helpful than focusing on one day’s measurement.

How do I prevent myself from getting too bulky?

1. Focus on Muscle Strength (1-4 Reps): The lower volume of reps means less overall stress is placed on the muscles to trigger muscle size. Since the focus is on power, your muscles spend less time under tension, which is a key factor for muscle growth. 2. Focus on Muscle Endurance (15+ reps): The lighter weights and higher reps improve muscle definition and endurance without adding bulk. You'll focus more on your muscles' ability to perform repetitive movements over an extended period without getting tired, and you'll see a "toned" look. If you want to avoid getting bulky, focus on strength training with low reps and pair endurance training with higher rep ranges for muscle toning.

What would you recommend for someone who is brand new or trying to get back into moving their body?

Beginning AND getting back into moving your body is exciting! It may feel challenging at first, but here are a few things I usually recommend: 1. Start small and keep things extremely simple. Begin with low-impact activities such as walking/yoga & commit to shorter sessions, gradually increasing the duration as you feel more comfortable. 2. Choose activities that you enjoy. Movement should be fun and rewarding. Find something you look forward to. 3. Focus on consistency & showing up. Find a way to track your progress. For example, I use a large calendar on my refrigerator that I can mark off each time I commit to intentional exercise. 4. Build a supportive environment. Get your partner/kids involved, find a workout buddy, join a class, or hire a personal trainer. 5. Be kind to yourself.

What’s the best workout to lose belly fat?

There’s no way to target fat loss in just one area (called “spot reduction”), but full-body strength training, cardio, and consistency with your nutrition will help reduce overall body fat—including around your midsection. Building muscle helps your body burn more calories even at rest, which supports long-term fat loss.

How long will it take to see results?

It depends on your starting point, goals, and consistency, but most people begin to feel changes (like improved energy, better sleep, or mood) within 2–4 weeks. Visible changes often come around 6–8 weeks. It’s a process, and progress isn’t always linear—but showing up consistently really does pay off.

Do I need to stretch before and after workouts?

Yes, but the type of stretching matters. Use dynamic stretches (like leg swings or arm circles) before your workout to warm up your muscles. After your workout, switch to static stretching (holding a stretch for 15–30 seconds) to help with recovery and flexibility.

What’s the difference between mobility and flexibility?

Flexibility is your muscles’ ability to lengthen passively (like touching your toes). Mobility is your ability to move a joint actively through its full range of motion (like a deep squat with control). You need both to move well and prevent injuries!

How do I stay motivated to keep working out?

Focus on how movement makes you feel, not just how it makes you look. Set small, achievable goals, celebrate wins (even the tiny ones), and create a routine you enjoy. Accountability helps too—whether it’s a coach, a friend, or a class you love showing up for.

Can I work out if I’m feeling tired or sore?

Yes—use the dial system. Not every workout needs to be a 10/10. If you're sore or tired, you can “dial it down” with lighter movement like walking, stretching, or a gentle strength session. Movement often helps you recover faster and feel better.

Why do I feel dizzy or lightheaded during workouts?

It could be from low blood sugar, dehydration, or pushing too hard without enough rest. Make sure you’re eating something light beforehand, staying hydrated, and breathing steadily during your workout. If it happens often, let’s talk more and adjust your routine.

What should I eat before and after a workout?

Before a workout, eat something light with carbs and a little protein (like a banana with peanut butter). After a workout, aim to eat a balanced meal within 60–90 minutes that includes protein, carbs, and healthy fats to help your body recover and rebuild.

How much water should I be drinking each day?

A general guideline is half your body weight in ounces. For example, if you weigh 160 pounds, aim for about 80 ounces of water daily—more if you’re working out, sweating a lot, or in hot environments.

Is it bad to eat late at night?

It’s not bad, but your digestion does slow down at night. Eating too late—especially large or heavy meals—might lead to poor sleep, bloating, or an upset stomach in the morning. If you’re truly hungry, choose something light and balanced, like Greek yogurt or a small smoothie.

How can I improve my posture?

Strengthening your core, upper back, and glutes is key. Also, work on mobility for your hips and shoulders, and try posture-friendly habits throughout the day—like standing tall, adjusting your desk setup, and taking movement breaks if you sit a lot.

What are signs I’m overtraining?

Signs include constant fatigue, poor sleep, irritability, decreased performance, frequent soreness, and lack of motivation. If your body feels “off” and your recovery is slow, it might be time to dial back, prioritize sleep, nutrition, and stress management.

Coach Kiana

Fitness and Wellness Specialist | Certified Personal Trainer | Pain-Free Performance Specialist | Nutrition Coach

Coach Kiana | Fitness & Wellness Specialist | Personal Trainer | Nutrition Coach

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hawindian

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JoinedDecember 2024

Coach Kiana has been a member of Linktree for 1 year and joined in December 2024. The social media accounts linked to from Coach Kiana are: • Facebook • Instagram • Phone • Website Besides social media accounts, hawindian has populated their site with: • My Blog • Flexibility, Mobility & Stability: Why You Need All Three for Safe, Strong, Pain-Free Movement • 8 Week Summer Series | Join a crew: Lunch Lift or Night Owl? • Coach Kiana | Fitness & Wellness Specialist | Personal Trainer | Nutrition Coach • Fitness Class Interest Form • What Does “Good Nutrition” Actually Mean? • Complete this Interest Form for Free Unlimited Training for 7 Days • My Website