breaking up with your scale and tracking other areas of progress

strong people getting stronger

Progression goals that have nothing to do with how much your body weighs

How many times have you stepped on a scale and the instant you saw that number your world changed. You could be having the best day ever but now you are clearly doing everything wrong and feel totally lost (hands in the  air…wtf)

The truth is our body weight shifts day to day, that doesn’t mean we are carrying extra lbs of fat from day to day but we do change our hydration levels, swelling from muscle recovery, water retention, food intake and things like that. The body is in a state of change ALL the time. I could weigh myself in the morning on an empty stomach and before I go to bed and the number could be as much as a 7 lb difference or more….does that mean I gained 7 lbs of fat?? NO. I literally ate food all day, drank water and moved.

Scale weight tells us a little information but really only a small piece of information.

So if not the scale then what other markers can I use to know I am getting closer to my desired goals?

  1. No matter what your fitness goal is GETTING STRONGER is always going to be prescribed. Increasing lean muscle tissue, improving bone density, increasing metabolism are a few things that getting stronger can do. Can you lift more than you did last week? Pay attention, it is empowering
  2. How are your clothes fitting you?
  3. How do you look in your naked state? You know you best! Progress photos can be powerful
  4. How is your energy through the day? Sluggish or ready to rock most of the time?
  5. Has your resting heart rate lowered? Is your heart becoming more efficient and strong? After all it does keep us alive so it is pretty important
  6. How are your relationships with people around you and how do you feel about yourself?

strength training also improves symptoms of clinical depression and anxiety. Exercise-triggered endorphins play a role, but strength training also provides an opportunity to overcome obstacles in a controlled, predictable environment, increasing mental resiliency, according to findings from Harvard Medical School.

How many others can you think of?

If you can’t let go of the scale then the best course of action is to weight yourself every 4 to 6 weeks for a more accurate way to measure the work you are putting into your workouts, nutrition, recovery and stress. A huge part of fitness involves our mental health, I have known several people who might look extremely healthy and fit and seemingly have it all “figured out” but they are actually struggling hard at life. Don’t assume the health status ever about anyone’s body.

step up your game and ditch the scale!

Published by k3fit

I am a certified personal trainer and certified health coach. I hold a personal training and health coaching certificates from the American Council On Exercise and I hold a kettle bell certificate through the IKFF. I also hold a certificate in nutrition from the health sciences academy. I am very passionate about helping clients reach a healthy lifestyle. I do not offer a "cookie cutter" program. I believe that everyone has unique needs and situations. When you work with me you will get a personalized program to meet your own needs. I offer personal training at my home gym set up. I also work closely with you on your nutrition program to set you up for maximum success that will last a lifetime.

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