In our society, we have been taught to only worry about the number on the scale. We have had friends, family and even health “professionals” tell us we need to weigh a certain number. But in reality, our bodyweight is just a piece of the data. There is so much more to our overall health, physique and progress. Our bodyweight does NOT tell us how much body fat we have, or how much muscle mass we have. It does not tell us how much water we are retaining, or how heavy our bones and organs are.

I know you know it, but you need to hear once again. Or maybe even more.

How many times have you see two individuals who weigh the same but look completely different? There are so many internal factors that play a huge role in your bodyweight. I am not saying that bodyweight should be completely ditched as a measure, but is not the only measure of progress.

Funny story. I traveled for a few months to Spain, so the scale I was using was not the same scale I always used. My activity level increased exponentially. I was walking about 15,000 to 21,000 steps a day, working out (Strength and Conditioning) 5x a week, and my food was ON POINT. I was feeling SO good, my performance was getting better and I was really leaning out. My six pack was finally visible. I jumped on the scale to see that I had lost 2kg! 2kg is pretty big for me. It really motivated me to keep going at it. As soon as I traveled back home, I jumped back on my original scale only to realize that I had actually gained 2kg. What? lol. I’m not going to lie, it bugged me a little. But I really had to stop and think, If I did not check my weight, I would really celebrate and appreciate all the progress I have made because I really did look different and feel different. So, is the scale really the best measure for progress?

NO.

So, if you are feeling frustrated, putting in all the work and effort, but the number on the scale is stagnant, this one is for you! Here are 9 measures of progress that really matter.

1. Clothing. Do your clothes fit the exact same way? At AD, we have athletes who make tremendous progress without any weight change, but drop down 2 sizes or even make new holes to their belt. I mean, that’s got to be progress.

2. Sleep Quality: Are you falling asleep easier? How is your quality of sleep? Do you feel rested when you wake up?

3. #MOOD: Mood and energy levels are EVERYTHING. Despite all the craziness in the world, has your overall mood changed? Are you feeling less anxious, less lethargic, and excited to go about your day?

4. Digestion: Has your bloating, gas, and distress decreased? Are you having a healthy bowel movement?

5. Performance: This one is super duper important. How we feel and perform at the gym can change your overall goal from losing kgs on the scale, to purely performance . Are you feeling good, strong and ready to crush your workouts? Are you making new strength gains, setting new PRs, and looking more athletic? More importantly, are you finally falling in love with your fitness journey?

6. C.o.n.f.i.d.e.n.c.e: It’s everything. Your confidence is more important than the number on the scale. Forget about your friends, family, or how you think your crush may want you to look like. YOU are more important. How you feel is more important. If you are feeling strong AF, then honestly, who gives a F about the number on the scale? This is why we really push our athletes to start strength training. It brings out a whole new world, a whole new perspective to health and happiness. AND helps you lose more fat and build muscle!

7. Body Measurements: Make sure you are taking body measurements using a measuring tape. Measure your quads, bicep, waist, hips, chest to start with. Your numbers may be dropping, but the scale might be the same. In this case, your body composition is changing! You are losing fat, and building muscle. Make sure you keep a journal to track your body measurements.

8. Menstrual Cycle: Is your period finally regulated? A healthy period is absolutely one of the most important health marks. If you have irregular periods, then it may be impossible to lose fat, sleep well, eat well and perform well.

9. Mental Health: Stop looking at the scale for just a little and focus on how you really feel. How is your overall relationship with food, exercise and your body? If you were living in this world on your own, would you be happy and comfortable with how you look?

Rather than focusing solely on the number on the scale, you might want to change things around.

Celebrate what your body can now do. Celebrate your strength. Celebrate your physical progress. Celebrate your confidence, your energy, your mood and your overall happiness.

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Enjoy your Sunday!

Nadine 💖