Question 1

Why does the scale say I gained weight since yesterday?

Accepted Answer

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.

Question 2

How do I prevent myself from getting too bulky?

Accepted Answer

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.

Question 3

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

Accepted Answer

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.

Question 4

What’s the best workout to lose belly fat?

Accepted Answer

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. So, make sure you're strength training at least twice a week.

Question 5

How long will it take to see results?

Accepted Answer

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.

Question 6

Do I need to stretch before and after workouts?

Accepted Answer

Yes, but the type of stretching matters. Use dynamic stretches (like leg swings or arm circles) before your workout to warm up your muscles and the fluid surrounding your joints. After your workout, switch to static stretching (holding a stretch for 15–45 seconds) to help with recovery and flexibility.

Question 7

What’s the difference between mobility and flexibility?

Accepted Answer

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!

Read my blog post, "Flexibility, Mobility & Stability: Why You Need All Three For Safe, Strong, Pain-Free Movement."

Question 8

How do I stay motivated to keep working out?

Accepted Answer

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.

Best advice: Just move!

Question 9

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

Accepted Answer

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.

I always tell my clients that every day that you show up is a 10/10. Even if you have to dial it back, you're still giving 100% effort on that day. So, show up and stay consistent, but dial back if you need to.

Question 10

Why do I feel dizzy or lightheaded during workouts?

Accepted Answer

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, make an appointment to see your primary care provider.

Question 11

What should I eat before and after a workout?

Accepted Answer

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.

Question 12

How much water should I be drinking each day?

Accepted Answer

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.

Question 13

Is it bad to eat late at night?

Accepted Answer

It’s not bad, but your digestion does slow down at night. Eating too late, especially large or heavy meals, may 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.

Question 14

How can I improve my posture?

Accepted Answer

Strengthening your core, upper back, and glutes is key. Additionally, focus on improving mobility in your hips and shoulders, and adopt posture-friendly habits throughout the day, such as standing tall, adjusting your desk setup, and taking regular movement breaks if you spend a lot of time sitting.

Question 15

What are signs I’m overtraining?

Accepted Answer

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 may be time to dial back and prioritize sleep, nutrition, and stress management.

Coach Kiana

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

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