Month: April 2021

Cancel the Scale!

I want to lose weight!  I need to lose 50 LBS!

So, I start – on a Monday obviously!!!  Why would I start on any other day?!?!?  I weigh myself Monday morning!!!  I don’t really mind so much today- except that I’m a little shocked!!!  The scale told me that I weigh 190.  Really?!!?!?  I’m surprised, I didn’t think that I had gained that much.  I know that I’m “out of shape”.  I feel it when I bend over to put on my shoes or climb a flight of stairs. I’m completely out of breath.  But 190!??!?!  Ok- well today is day 1….

I’m eating a banana for breakfast, a salad for lunch and Salmon and broccoli for dinner. I’m not drinking anything other than black coffee and water!  There- that should do it for Day 1!!! I’m so hungry- I have a headache but I’m sure I’m just “detoxing”.

Sound familiar?  Read on…

Monday evening rolls around and I’m hopefully dreading (can you even feel that way?  I do!) that weigh-in tomorrow morning.  I skip dinner tonight and don’t drink any water.  I’ll just go to sleep so that I don’t feel the hunger pains anymore. 

Tuesday 6am the alarm goes off- I roll out of bed and make the trip to the bathroom hoping that I can drop a few LBS off in the porcelain throne. (C’mon Mel- really?? Some details don’t need to be shared) Then I step on the scale… Up 1 Pound!!  What the….?!?!?!? How???  I darn near starved myself and I’m up a pound…. You are grounded-I cannot believe you let me down, you tell yourself.  I will punish you extra by going to the gym for an hour tomorrow. 

Still sounding familiar?  Keep going.

Wednesday 6am, the alarm is ringing again- I roll out of bed feeling defeated but I got goals so you just gotta do what you gotta do, right?  Bathroom then scale.  WAHOOOO!  Down a pound!!!  I’m amazing!!! I’ve got this – I can do this.  I’m going to swing through Star-B’s and reward myself with a treat!  YAS!!

Thursday 6am alarm- so tired, eye still half closed.  Drag myself out of bed, step on the scale… Eyes wide open now!  I’ve gained back the pound I lost!!!  UGH- It must have been that Star-B’s!!! That’s it, I’m grounded again! No treats, 60 mins at the gym and no carbs!!!


So many people live their lives on the crazy cycle of restrict, results, reward, reprimand. By living this way, you are choosing to give the scale too much power in your life. 

When you weigh daily or even weekly, you are giving permission for the scale to tell you these things…

  1. The effectiveness of your workout
  2. Which foods your body needs
  3. What kind of a day you will have
  4. Your value

I pose to you these questions…

  • What does the scale know about your workout effectiveness?
  • How does the scale know what nutrition you need for the day?
  • Why should the scale tell you if you should have a bad day?
  • How does the scale know who you are as a person, at your core? 

I’m not saying that having a goal number is a bad thing, but I am saying that focusing on ONLY one measurement is.  Us, our lives, our days are made for so much more than our body’s relative mass.

Take your power back!! You choose to focus on the foods that best fuel your body.  You choose to crush your day with more energy than before. You choose tying your shoelaces without being breathless or lifting your child without groaning!!

You choose the measure of your life9

4 Steps to creating a fitness program you can stick with

Building anything that lasts is difficult.  We thrive on the quick and easy but that shouldn’t be the case for your fitness program. When constructing a fitness program, we can learn a lot from the Romans. Below are 4 easy and useful tips to ensure that your program will stand the test of time, just like Rome. 

  1. Rome wasn’t built in a day!!  Start small. If you are currently not exercising, start with 5 minutes of activity each day. Then build to 10, 15, 20. If you are exercising then add an extra 5 minutes or an extra day. Habits are built by making the same choice over and over until it becomes automatic.    
  2. Rome was not built by one man. It took teamwork.  If you have tried to exercise before and your motivation took a nosedive, find a partner that can help you through the tough days. Exercising with a friend can make time seem to fly by, seem like less work and keeps you accountable.  If you cannot meet in person exercise, then send a sweaty selfie or report of what you did to keep each other accountable. 
  3. Make it fun!!! Without a doubt, the Romans had their days of hard, grueling work but I’m sure there were also pranks, jokes and laughs to help them make it through day-after-day. If you despise running but add running to your fitness regime, it will discourage you. However, if you choose an activity or location you enjoy, it will motivate you to get started.  For example, if you are social then try a fitness class. If you enjoy being in nature, find a trail or path to walk. If you don’t know what to do, hire a trainer- I know a good one 😉.
  4. Celebrate the Milestones along the way! You don’t think that the Romans had happy hour apps and drinks to celebrate a long week of building? While I’m not suggesting that you reward yourself with happy hour half price apps, I am encouraging you to reward yourself frequently.   Don’t wait until you have achieved your end goal because you will likely lose motivation long before then.  Celebrate in the daily, weekly and monthly victories that lead to the Grand Finale.  You can create your own list and timeline of rewards, but some good motivators are a weekly coffee on Friday, a hot new pair of shoes, a massage, those cute scrunch but workout pants etc.  Having a tangible reward to work towards and remind you, can keep you going strong when the “don’t want to” vibes are strong.  Just be sure that your reward does not hinder the progress that you made. 

Now get to planning, taking action and hitting those milestones!

You can do it!

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