Too many people focus solely on the number on the scale, when in reality, progress can show up in so many other powerful ways. Body composition tells a much fuller story than weight alone. Whether your goal is to slim down, tone up, or build muscle, the scale might barely move — yet inches, lean body mass, body fat percentage, and total fat can shift significantly when you combine the right exercise and nutrition strategy.
The key? It’s not just one or the other. If you only focus on diet or only focus on exercise, you’re likely missing out on the full range of benefits. Exercise impacts far more than just appearance — it boosts mood, cardiovascular health, strength, balance, and sleep. But without the right nutrition to support it, you could be holding yourself back. A well-structured food plan built around real, whole foods can reduce inflammation, support gut health, improve mood, and reduce the risk of chronic diseases.
You’ve probably heard the saying, “You can’t outwork a bad diet.” It’s true.
Last week, I shared a photo and highlighted the incredible health improvements of our 2nd place Biggest Loser client from our recent contest. It’s such a strong reminder that shifting our mindset around health — not just weight — is essential. Losing weight at the expense of muscle can do more harm than good. And if we don’t build a solid foundation with sustainable nutrition and exercise habits tailored to you, the weight usually creeps back on… sometimes even more than before.
As mentioned last week, DEEM’s Summer Shape-Up Challenge is kicking off right after Easter! (We updated the name from “Summer Slim Down” because it’s about so much more than just slimming down.) This challenge is for anyone looking to feel stronger, healthier, and more energized — whether your goal is to build muscle, improve endurance, lose fat, or just reset your habits.
This is a NO SCALE challenge.
During the course of this challenge, we will be doing measurements, however, you will NOT be able to look at the scale!
More about this challenge:
We are measuring this by doing a kind of survey during the bi-weekly assessments. You will rate a list of different things based on a 5-point scale. So, things like how you are sleeping, how nutrition is going, workouts, mood, body composition changes, all on a scale of 1-5. This is a good personal way to keep track of changes and hold yourself accountable. This challenge is much more independent than our Biggest Loser Contest. It is individual, with some challenges where we will pair people up. But mostly focusing on general self improvement/achieving a specific goal you may have.
This challenge is for anyone who wants to:
- 1. Lose bodyfat
- 2. Build muscle
- 3. Increase/decrease bodyweight
- 4. Improve nutrition
…And more
Whatever goal you have, we are here to help you achieve it!
When is it?
It is starting April 21st-25th. This first week will be for newcomers to get their footing in the gym and do initial assessments for everyone. The assessments include measurements and a check-in to see where you’re starting.
The challenge will go until the last week of June, about 10 weeks.
If you’d like to join our Summer Shape-Up Challenge, let us know and we’d love to have you!
If you have any questions don’t hesitate to reach out!
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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