Tag Archives: scale

Bye Bye Scale

Apr 17 2012
Posted on April 17, 2012 by Your Host, Gina

Why does the word Scale make you cringe? You may be feeling great and following a regimented balanced fitness plan but suddenly when it comes time to stepping on a scale or even just the thought of a scale, you suddenly feel oozy!! If you attempt to step on the scale, you close your eyes and keep your fingers crossed that it is going to deliver a number you desire. If it does, you are going to have the best day ever but if it doesn’t, you suddenly want to crawl up in bed and throw in the towel. Does this sound familiar? Why do we allow that small little bathroom piece of technology to determine our success?

Is the scale a bad thing? Not if you don’t take it literally! If you use it as a marker and gauge or should I say tool, it can be a okay but if you use it to determine your success, it is something that you can live without. If you are one to let the scale determine your success, you should consider throwing out the scale and using your clothes and mirror as a gauge. You can also monitor your progress by taking measurements, on a monthly basis. If your numbers are all coming down in the right places and going up in the right places, you are doing awesome!!

How do you know if you are a candidate for ditching the scale?

-You let the scale determine your mood. You are having a great day, until you step on the scale and see a number you don’t want to see. Everything is great. You are following a fitness plan and doing so well. You are getting stronger, faster and most of all feeling amazing and loving your new positive outlook on life! Suddenly, you decide to step on the scale the number is more than you had expected. Instantaneously, everything in your life is horrible and you want to throw in the towel!! You let the scale change your mood and more so change your outlook on everything you have been doing. Suddenly you doubt yourself!

-You let the scale define you. When you step on the scale, if you see a number that is more than you want, you let the scale define you as a failure. We allow the scale to tell us that we are not good enough and are not working hard enough.

-You wake up and immediately jump on the scale. You are someone who can’t live your life without knowing what your number is, on a daily basis. You are addicted to what that number is going to be and just pray that it is going to be a number that is going to allow you to move on with your day happily. You let the scale determine the outcome of your day!!!

-You step on the scale throughout the day, hoping to see a different result that you once saw. You are literally addicted to the scale.

If any of these situations sounds familiar, it is time to ditch the scale and use other means to determine your progress and success. YOU are in control, NOT the scale beneath you! YOU determine the outcome of your day, not the scale. YOU are in control of your results and how you feel, the numbers on the scale are not the determining factor!

YOU are more than a number on that scale. You are beautiful, you are amazing. You are not a number. You are unique individual who determines who you are and what you want to be. This is the only scale you should allow in your home… The only scale that doesn’t lie!

Your weight is a NOT a reflection how well you are dong. It is the sum of your skin, blood, organs, bones, tissues and your body fat but not only your body fat.Your weight is effected by more than just your body fat. How much water you drank or didn’t drink, what you ate, or didn’t eat, your cortisol levels, if you are sick, hormones, salt intake, medications, etc. There are so many factors that effect your weight. You may have had excess sodium or taken a medication that may make you hold water and it reflects on the scale. Even though it isn’t a reflection of your progress, those numbers can take a toll on you, But why when it isn’t even reality???

You have to determine if the scale is helping or hurting you? If you are able to use it as a reference, that may be okay. If you use it to define you, that is not okay and it is time to say bye bye to the scale. This could be the one things holding you back from reaching your goals. Simply removing the scale from your life may not only help you finally reach your goals but offer you a piece of mind!!

It’s time to not let our weight define us! Allow your efforts and how you feel to control how we feel and how well we are doing on our fitness plan. We determine our success and our outlook! We are in control NOT the tiny square box on our bathroom floor!!

Decide whether the scale is helping you or hurting you. If it is what you use to define you, it is time to say bye bye! Say good bye to the negative little box that sits on your bathroom floor and is nothing but abusive, toxic and just plain mean. Replace your scale with a positive note that makes you feel good, smile and start your day out right!!

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Q&A that darn scale!!??

Mar 28 2012
Posted on March 28, 2012 by Your Host, Gina

Q: Gina, I know that you always talk about disregarding the scale and not focusing on numbers but I can’t help it! That seems to be where I go to track my progress. I am sticking to tools you are teaching, eating a healthy balanced lifestyle and incorporating working out and cardio and still not seeing the scale budge?! I am getting frustrated! can you please help!!!???

A: Great question! You are NOT alone! Even though we talk about numbers and weight in regards to progress quite frequently, I am glad you asked because this topic can never be talked about too much. It can be frustrating, I completely understand, when you are doing everything in your power and you are working so hard and the scale is not budging. It is only normal, especially with societies focus on “weight loss” and a way to track progress. People tend to be motivated by the scale and when it is moving, they are happy and motivated but when it stops moving motivation drops and a person can be demotivated and often give up! I cannot stress enough how much numbers are just a gauge and NOT a measure of your progress!! I do understand how this concept is one that may be hard to grasp but once you do, your progress will be taken to another level.

A few things to remember:
-muscle is more dense than fat and takes up less space so even though you may weigh more, you will appear smaller and tinier!
-the whole goal is to shift your body composition and decrease body fat while increasing muscle, creating a harder firmer body and faster metabolism
-water fluctuations from fluids, lack of fluids, sodium, vegetables, and food sensitivities can create water retention and can influence your weight significantly!
-stressing about numbers increases cortisol which can cause you to hold water and also body fat– halting your results
-how you feel and look is a true measure of your progress and success!
-overall fitness is NOT measured in pounds

If you know that you have been doing everything in your power, following a healthy balanced nutritional program, getting in cardio and resistance training, and keeping a positive outlook on your progress, the chances are, even if not revealed on the scale, you are making serious progress and shedding body fat. Please don’t forget that if you have been doing everything, you absolutely are increasing your lean body tissue and muscle density which is going to increase and this may be what you are seeing on the scale! I cannot stress this enough but please do not see the scale as a setback!! If the scale is really causing you to get overly frustrated, put it away and use other means to track your progress. If throwing your scale away is a bit too hard to do, just put it in storage for a while and learn to let go of using it as your tool to measure your success!! This may be hard to do but could be the one tool, working against you and holding you back!

Think about this… You wake up feeling amazing, you look in the mirror and can see changes in your body, your energy is through the roof, you are starting your day off on a high! You are ready to conquer your day, go after whatever comes your way and feel so great about how far you have come! You decide to step on the scale and what the heck!!??? Your weight is up 2 pounds!!! How could this be?! But I look good, feel good and been doing everything right, (actually been 110% on the last few days). Suddenly that “feel good feeling” starts to diminish and you are frustrated, start to question your progress, not so motivated to go to the gym or even bring your food you have packed with you for the day! What is the point, I am working my tail off and I am gaining weight!!??? You then go on with your day, sad, frustrated, mad, confused, and possibly depressed. You don’t really know what or how to think! Does this sounds familiar!? Now imagine, you didn’t have the scale around and never stepped on it!? Your day would have been completely different yet without even knowing it, your weight may have been up a few pounds! You can see how the scale can make or break your outlook but why let it! Remember, you are in control of your outlook, success, actions, etc. Do not let a $50 piece of equipment measure your success and happiness!

Remember your success, health and results are not measured in pounds!! Rather than turning to your scale, here are a few reminders of how to track your progress:

-Try on clothes and gauge your progress with how your clothes are fitting you!
-Take measurements of your waist, arms, chest, quads, & hips. Even if you are not losing pounds, you very well may be losing inches all over your body! Measuring your body is more reliable than the scale.
-Log your energy levels. If you are feeling more energetic than you have in the past, this is huge! With progress comes increased energy levels. You should just track and recognize how you feel! Listen to yourself and use that voice as your marker!!
-Are you staying positive?! Do a quick mental check. How are you feeling mentally and emotionally? Be sure that you keep yourself in a happy, positive place to continue to see and feel your results. Rather than getting down on yourself, take a moment to look back at the changes you have made and the things you have done to change your lifestyle. That right there is a success!!

Put away the scale, let go of numbers, give it a few weeks, keep doing what you are doing, staying consistent and let us know how you feel in a few weeks! Amazing how it could be that one little square on your floor that is halting your progress. I promise ALL your hard work is paying off and will continue to, as long as you keep doing what you are doing and keep your head in the game!!

You are doing an excellent job!! Thank you for your question because this is a topic that needs constant attention!

QUICK QUESTION FOR YOU….

WHAT WEIGHS MORE A POUND OF FEATHERS OR A POUND OF LEAD?

Think about this as you continue on your journey! A pound is a pound but what makes up a pound is what matters!

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Weight and Scale Q&A

Jan 4 2012
Posted on January 4, 2012 by Your Host, Gina

Q: Hi Gina, so I have been doing all types of exercise classes over the past 2 months, zumba, yoga, cardio blast classes, powertone, etc. I have noticed a change in the way some pants fit, but no changes in numbers on my scale. When can i expect to see this?’

A: Great question and oh yes do I love this question. First of all, congrats on varying your workouts and sounds like you are having a blast! That is the best way to stay motivated, change things up and do things that are fun. Exercising can be done so many different ways and you can have fun and burn calories too!!

In terms of weight loss, a few things… First of all the scale doesn’t matter. If you are seeing a difference in how your clothing fits, how you feel, energy levels etc, that is ALL that matters. Remember that it is all about changing your body composition and not what the scale says! Muscle weighs more than fat so if you are dropping fat and increasing muscle tone, you are absolutely going to see a minor change in the scale and often an increase.

I tend to scale away from the scale (no pun intended) and use measurements instead. I really promote going by clothing, how you feel, energy and measurements. I would take your measurements every 4 weeks to gauge your success.

If you do use the scale this is the only way I would use it…

q

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DITCH THE SCALE AND USE OTHER MEANS TO MEASURING PROGRESS!

Oct 29 2010
Posted on October 29, 2010 by Your Host, Gina

Imagine if scales didn’t exist and you had no idea how much you weigh? You would never contemplate the idea that you “need to lose 10 pounds”? No, because your weight would mean nothing to you and you would have nothing to compare it against!

You might still want to improve your overall appearance but numbers are not what you are concerned about. . You go by how you look and how you feel, to determine the steps you want to take to make your personal improvements. Imagine this for a moment… no scale and no numbers? Doesn’t this just sound like paradise? If you feel great and look great, why does it matter what the scale reads?

You are the one who decides the shape you are in, not the scale!! Unfortunately, many times we get down on ourselves simply because the man made cheap scale we bought at Target tells us we are “out of shape” and “need to lose a few pounds”. Some people feel and look fantastic in every respect, but once they step on the scale, it a number appears that they did not want to see, they suddenly do not feel completely out of shape! Why is this? Does the scale rule our minds that much!? if the number on the scale doesn’t match your expectations, do you allow that to ruin your morning, day or even week? This doesn’t make sense. A scale should not be able to have that kind of power over us. For some reason, in this world we live in, so many people are obsessed with the scale. While it’s good for giving you a general idea of your health, this can be the most discouraging and frustrating part of any fitness program. Your weight can fluctuate all the time and there are so many reasons why and some we will never understand! There are so many factors that can skew your weight up or down including: time of day, temperature, the day’s activities, water level, sodium intake, vegetable intake, cortisol levels, and so many other variables. In reality, you could be getting discouraged over something that’s not really accurate!!

To stay motivated, try finding other ways to measure your progress instead of stepping on the scale. Try some benchmarks that actually matter. Finding simple ways, besides the scale, are so much more accurate and will free your mind!

Take some of these regular measurements to stay motivated, even if the scale isn’t moving:

Here are a few examples of how to track your progress without the scale:

Body Measurements – dress/pant size, waist, hips,, arms, legs and how you fit into your favorite clothes

Performance – more endurance during exercise, doing them at a higher level, walking longer, running faster, increasing flexibility, strength, etc.

General Feeling – rate energy level, rate attitude and outlook, track how often you feel very sleepy during the day, rate your confidence level

Health – blood pressure, cholesterol level, etc.

Personal – how you look, how you feel, compliments you receive, how others respond to you

So many better ways to track your progress! Ditch the scale and free your mind!

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Scale NO MORE!!!

Sep 14 2010
Posted on September 14, 2010 by Your Host, Gina

Scale No More….

Put your scale away and get your glasses cleaned! Are you one of those people that is ruled by the number that is displayed on the scale? Are you someone who has a good day if the scale is nice to you or a bad day if the scale decides to throw some “wrong” numbers at you? Isn’t it frustrating to allow your emotions to be determined by the lovely numbers on the scale when you feel like you have done everything right. Do you lose motivation when the scale stops dropping or when you step on the scale and it is a few numbers up from yesterday or the day before! Scale no more! Remove the scale from your house and use your good ol eyes to measure your progress! Health and fitness isn’t always measured in pounds so why should your mood!?

If you’ve been hitting the gym on a regular basis and staying consistent with both your cardio and weight training along with following a clean healthy nutritional program, you have nothing to worry about and chances are you are losing fat, regardless of what the scale reads! It is inevitable that by following a consistent fitness program, you are going to see results! First of all, do not forget that muscle weighs more than fat!! The scale might easily go up because you have also been building lean muscle. Since muscle is dense and weighs more than fat, the scale might not, in your eyes, reflect your hard work but in reality those numbers going up truly are! Increase lean body tissue = increase weight.
There are so many other ways to measure your progress, here are just a few…

1. How are your clothes fitting you? Take out a pair of pants or your favorite top that fit snug before you began your new, healthy lifestyle. See how they fit! This is a sure sign of progress, who needs a scale!? Clothing never lies but the scale does!

2. Measurements… When you first start your program, rather than tracking your weight, track your measurements. Measure your waist, arms (triceps/bicep), thighs, chest, calve and hips. Even if you are not losing pounds, you very well may be losing inches all over your body as your figure slims down and tones up with muscles. Measuring your body is more reliable than the scale alone. I am a firm believer in measurements over body fat or the scale. Just be sure to measure yourself in the same place each time!

3. Monitor your energy. Not only will you be able to work out for longer intervals of time, but everyday roundabouts become easier. Whether cleaning your house or walking up the stairs, you will notice these activities getting easier and easier. Not only will you feel more energy during activities but a sure indication of fat loss is when your overall energy levels rice and lethargy scales down!

4. Measure your emotions. You’ve been working hard to reach your goals. Notice how your hard work and efforts affect how you feel about yourself and how that carries over into other areas of your life! Watch as your body shapes up, regardless of what the scale says, how your attitude and confidence will increase! No matter what the scale says you cannot deny how you feel from the inside out!

Just because the scale has stopped moving doesn’t mean that you’ve hit a plateau in reaching your goals. Don’t give up out and don’t get frustrated! There are so many variables from the lack of water or high amounts of water you drank to the sodium in your foods. Especially as your body becomes more efficient and your daily intake becomes cleaner and cleaner, your body becomes much more sensitive and therefore your weight will fluctuate in a matter of hours! Remember, if you are staying consistent, positive and doing everything you are suppose to do, it is inevitable that your body will respond! Be patient and if I have one piece of advice, ditch the scale! The scale is NOT a true indication of your progress and success so scale no more! Start using your own set of eyes and your own instincts to learn your body and listen to the signs your body gives you. All of your hard work is paying off, I promise you!

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plateau Q & A

Mar 30 2010
Posted on March 30, 2010 by Your Host, Gina

Q:

Ok I know how you ladies feel about the scale and stuff, but I feel I have not bee changing for the past 2-3 weeks. I have incresed the cardio, and have cut carbs a bit. But still nothing, nathan, NADA!

The scale has not budged and i don’t see changes in my body. Suggestions?

A:  NO stress on the scale. That darn thing needs to be thrown out the window!! If you are sticking to a plan and being consistent things will all fall in place. Sometimes you are making changes but just don’t see them, especially on the scale! You fluctuate water, #1 and then when your body composition is changing you really are not going to lose too much weight because your muscle weighs more than fat. If you know you are doing everything right and following a plan, you really just have to have patience and believe it will happen and it will. Stressing out about it is not going to do anything but stunt your progress. The other thing you can do is give yourself a super high carb day and see if that picks up your metabolism. If your carbs are too low or calories are too low, you need a spike to get your metabolism up.. Maybe have a day of 200 clean grams of carbs and then go back to a moderate and low diet… Remember also, you want to be sure your calories are not too low, that makes your metabolism slow down. If you have only been on a diet for a short time, remember it takes time to get that metabolism revved up. Keep us posted and have patience! :) My suggestion, lose the scale and use your favorite jeans or the mirror as a gauge. :)

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