Reality bites…

Quite often, the ladies I train come to me and tell me that they have seen fantastic results in the form of feeling great, a change in their body shape, but no real weight loss. I am always quick to assure them that this is likely to be due to the fact that they have increased their muscle mass and with muscle weighing more than fat a static weight is not unusual.

It’s funny though how accepting that information myself, as a Trainer, is hard to swallow.

The test laboratory

I have always kept an eye on my weight, not a close eye but I always know where I am. Since leaving University my weight has been around 61 – 62.5kg as a normal range. I’m a (UK) dress size 10 and happy! On Monday, I donated my body in the name of science as I normally do every quarter, to testing for the FitFlop. Part of the testing involves taking your weight and height. Well, this was interesting! My weight came out at 65.7kg! Somewhere…I gained 3 – 4kg…and I don’t know where. I still fit in my clothes and I just ran a half marathon so my thoughts are that it’s muscle!?! Currently, I teach 3 classes per week and usually have another 1 or 2, plus train myself once or twice a week. Compare this to a year ago when I taught 1 class per week and probably trained twice myself.

Although I can accept that part of it is muscle mass, I think I have lost some focus over the past year. As Personal Trainers, sometimes we forget to set our own SMART goals because we are so motivated to help others reach their goals…

I racked my mind to remember if I had set myself any goals and I found a little note on my office pin board which I believe I wrote around this same time, 2011. I think these goals are still important and very relevant to me, however, I should have made them SMART. So, there is no better time than now to review them, and refocus before Christmas, ready for 2013. I will also be looking at my nutrition as I feel I have picked up a few bad habits  such as oatcakes (nutritious) with nutella; not planning my meals for the week, so just having a bowl of pasta with a ready made sauce and probably having portion sizes that are too large!

So what’s my plan? 

1. Start planning my meals on a weekly basis

If you don’t already plan your meals for the week here is a printable meal planner from Life in Yellow (found via Pinterest) that you can use to keep organised!

2. Review and set my SMART goals 

3. Use David Kirsch’s NYBD for 2 weeks starting 5th December

4. Achieve my goals!

So what were your goals for 2012? Did you achieve them? What about 2013, have you thought about that?! Share your ups and downs with me here…

Elle 😉 x



  1. Chi-Chi
    November 29, 2012 / 11:24

    this definately a relevant post. i think i have gained muscle weight, but have dropped a dress size and people still say i'm losing wieght!as for goals – well at the time of writing there's 33 days until 2013. that's plenty of time to achieve a goal or two – one of my is to achieve crow pose!

    • Danielle Linton
      November 29, 2012 / 13:19

      Yes doll! I have had the pleasure of witnessing your change! You have done amazingly well! …take that success and use it as a benchmark to go further…no goal is too big ;)haha! You're right, 33 days is a long time! Smashing some more goals before then will be an awesome way to see out 2012…show the crow pose who is BOSS! (btw, imagery is great for that! imagine yourself successfully executing the pose from start to finish, then when you try it, have those images in our mind…)

  2. Billy Martin
    November 29, 2012 / 12:54

    You know, between workouts & getting caught up in holiday planning and activities, I had neglected my meal planning a bit. Today your blog emphasized the importance of nutrition especially during this plentiful season, and reminded me to start planning now for the New Year. The SMART Goal Setting System looks like something I should incorporate into my daily life… Thanks Elle, great insight, I always say, Attitude is Everything!

    • Danielle Linton
      November 29, 2012 / 13:16

      Yes, I know the feeling! It's all to easy to go overboard and then try to rectify the situation! I think I want to maintain what I have achieved AND enjoy the celebrations with a bit of thought and planning! SMART goals are applicable to every area of life! How do you know when you have succeeded if you have nothing to measure it by?! …Attitude is Everything! #cosign

Leave a Reply

Your email address will not be published. Required fields are marked *

Read previous post:
Pole Position; Intermediate 1 (Week 2)

Week 2 came around as quick as you could say "Pole Fitness". The bonus was that my upper body had...