Happy February... it's a new month ahead! And with a new month... it brings a new chance to recommit to your goals!
For those of you participating... today is the first day of our Fierce Forward Momentum Challenge. The main focus of the challenge is to develop small achievable habits to compound in helping you achieve your long-term goals. It's 6 weeks of moving forward FIERCELY... one foot in front of the other!
If you attended our meeting yesterday, one of the things we mentioned was "non-scale victories." In other words... what are some of the things you can celebrate to lift your spirits beyond focusing on the movement of the scale? Non-scale victories are health improvements that result from small life changes.
A bathroom scale simply shows a number... a snapshot of your weight at a given moment on any given day. But the you can create a truer picture of your progress by recognizing the many improvements you’re experiencing day to day.
Here's an excerpt from Healthline with some things YOU can consider as you're thinking of your own non-scale victories throughout your own fitness and health journey...
1. Your clothes fit better than they used to Your pants may let you know your weight is changing before the scale does. If your clothes are feeling more comfortable than they used to, your efforts are very likely paying off. 2. You can do more of the things you love Physical activity doesn’t have to take place in a gym. If you’re on the path to a healthier life, you may find that your new habits are making it easier for you to get out and do things you enjoy more often. Playing with your children or pets, working in your garden, dancing to a favorite tune, or taking a brisk walk are all activities to celebrate. 3. You have more energy When you’re eating more nutritious food and increasing your physical activity, you’re bound to feel more energetic overall. Increased energy is one of the main benefits of adopting a healthier, more active lifestyle.
4. Your sleep has improved If your new activity and healthy eating habits have changed your weight, you may be sleeping more soundly at night. Studies have found that people who successfully lost around 15 pounds also improved the quality of their sleep, and that losing belly fat specifically, has a particularly positive impact on sleep quality.
5. You’ve reached a fitness milestone
Exercise has many health benefits. If you’re moving more than you used to, you’ll probably notice changes in your fitness levels the longer you stick with it. More reps, heavier weights, and longer exercise sessions indicate that you’re moving in the right direction. 6. Your mind is sharper When you change your diet, exercise more often, and lose weight in the process, your thinking skills are likely to improve. The bottom line is that positive health changes may help your brain to function better.
7. Your skin looks better Healthy eating and regular exercise improve the health of your whole body. But research shows that eating lots of fruits and vegetables may produce benefits that show up on your skin. Studies have have found that eliminating dairy products and high-glycemic load foods (such as white bread and sugar) may help reduce acne. And a diet full of antioxidant-rich fruits and vegetables can help prevent DNA damage from sun exposure, possibly lowering the risk of developing skin cancers.
8. You’ve lost inches Exercising, especially strength or weight training, can change your measurements. One important number to track is your waist circumference. Losing inches around your middle can reduce your risk of life threatening cardiovascular diseases. 9. Your coping mechanisms are healthier When people are stressed by illness, conflict, loss, or trauma, they tend to change their eating patterns. If you’ve noticed that you don’t use food to cope with stress like you may have in the past, this is a victory worth celebrating. You may have retrained yourself to use healthier stress management techniques like exercise or mindfulness.
10. You’re in less pain Losing weight reduces the stress on the joints in your body that are weight-bearing — your legs and lower back in particular. If your weight is slowly decreasing, you may be feeling less joint pain. This may make it easier for you to get the physical activity you need to stay active and healthy. 11. Your mood is improved Studies have shown that participants who’d been feeling depressed reported a positive change in the severity of their depression symptoms after losing 5 percent or more of their body weight. What’s more, their improved mood remained even 2 years after their weight loss.
12. Your medical markers are getting better If you’ve made healthy changes to your diet and exercise routines, a doctor’s visit may show that important health markers like blood pressure and blood sugar are improving. When those numbers change, it can also reassure you that the changes you’ve made are improving your health. In fact, medical concerns are highly motivational. People who lose weight because of a health concern often lose more weight at first and keep it off over time.
13. You have new sources of social support Partnering with a friend, a therapist, a support group, a nutritionist, or any number of other personal and professional helpers may make it easier to reach your health goals. You may have noticed, for example, that you’re more likely to take a walk if a fitness buddy is waiting outside for you. Or you may find it’s easier to keep a food journal if a nutritionist gives you weekly feedback. Choose your support carefully though... you want people on your team who are genuinely interested in your well-being.
14. Your plate is a thing of beauty If you’re eating more fruits and vegetables, your plate is probably bursting with color. Red peppers, leafy greens, deep orange sweet potatoes — colors so bright and bold you may feel compelled to join the millions who photograph their food before diving in. 15. Your wallet doesn’t miss the drive-thru If you’re doing more meal prep and less eating out, or if you’re eating more whole foods and fewer processed ones, your budget and your body may both be getting healthier.
While it’s fine to measure your weight on a scale from time to time, the number on the scale isn’t the ONLY way to measure your success. When you notice and celebrate your many non-scale victories, you’re more likely to stay motivated in a long-term journey to a healthier life.
So look around... notice the inner and outer changes you’ve made in your journey to becoming healthier!
And keep that MOMENTUM going!
**There's still plenty of time to join in this challenge along with us! Sign up on MINDBODY or shoot an email to us at firstname.lastname@example.org with any questions!