This is a reminder to everyone about some non-scale victories to turn to when the scale isn’t cooperating, which let’s be real, it tends to do all too often. Things that mean you are still MAKING PROGRESS towards your goals, even when the stupid scale says otherwise.
- Improvement in your abilities/strength- I have been having to lean hard on this one lately. Because of having to scale back later in pregnancy and then taking the 6 weeks afterwards off, I lost a lot of strength, but it is coming back. Increases in strength mean your body composition is CHANGING. Which is what we want. Muscle takes up way less space than fat, and it looks way better too. Not to mention the improvements that come with everyday living when you are strong and able bodied. This one matters so much more than what that stupid scale says.
- Improvements in measurements and progress photos- I know progress photos aren’t that fun to take, and measurements can be kind of awkward to do… but trust me when I say: JUST DO IT. I promise, you won’t regret it. Because even when the scale is stuck, these things can change, and not just a little bit. Again, muscle takes up less space than fat, so you could “weigh” the same but have a different body COMPOSITION. Which is what photos and measurements will shed light on. Almost everyone gives me a big sigh when I ask them to take photos on Day 1… but NO ONE has ever looked back and said “I wish I would have never taken those photos” Here’s the kicker… you need something to compare to, in order to see just how far you have come.
- Consistency- You can’t be frustrated with your “lack of results” if you haven’t put in the work to see the change. And if you have been consistent with your habits, workouts and nutrition, then that in itself is something to be proud of. After all, you wouldn’t have a goal to lose weight or increase muscle if you already had the body/health you are aiming for. So you have had to make some lifestyle changes in order to achieve whatever your goal might be. Consistency is hard, but it makes the biggest difference in whether you reach your goal or not… so celebrate the fact that you have drank 100ounces of water every day for 2 weeks, or you haven’t missed a workout in 10 days. It’s work, but it’s worth it, and it means you are on the right track.
- Improvements in medical markers- This can be anything from hormone levels, to blood pressure, all the way to bloat/gas. ANY improvement in medical markers is a HUGE deal. Because although you probably have an appearance goal, those are just the cherry on top of a healthy body that allows you to live and love the life you live.
- Clothes fit- do your jeans fit looser? Maybe you can zip up your favorite jacket again, or maybe the sleeves on your t-shirt fit a little more snug because of those killer shoulders and biceps you’re building. Clothes fit says a lot about the changes in your body composition, and you are the only one who can feel the changes… so pay attention and get excited when you notice a difference!
- Improvements in self confidence and mood- as a health coach, I get really excited about this one! Nearly all of my clients will report improved self confidence once they see their efforts to change making a difference. And it’s not all due to the physical appearance changes, but to the satisfaction you get for, again, PUTTING IN THE WORK and seeing it work. Improvements in mood can be a sneakier one, but as a coach who checks in with my clients weekly I get the super cool opportunity to experience this first hand. I know not everyone is as geeky and excited about all things health and fitness as I am, so when I hear on the other end of the phone someone who is excited and FEELING good, it makes my day, because half the time I don’t think they even realize it themselves. But it kind of goes back to what we are all doing this for doesn’t it? Life is too short not too enjoy it, and God gave us these temples to experience life through, take care of it and enjoy what it is to FEEL GOOD.
Who cares what the scale says, we are all on this journey to nourish and strengthen our bodies as St. John says, “so we can not only have life, but live it to the fullest.”