The Ultimate Guide To Non-scale Victories & Why They’re Important When you think of fitness goals and victories you typically think of a number on the scale. Those are good and are motivators but we cannot dismiss all the non-scale victories we see every day. Non-scale victories can be anything – your pants/shirts fitting looser, hitting a PR in the gym, making wise food choices, etc. These are the victories we need to celebrate the day in and day out. They are what keep us going even if the scale isn’t going down as we want. It is so important to celebrate these victories because they ARE victories! Find a non-scale victory and set that as a goal and go for it!
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Inbody & Your Basal Metabolic Rate Hopefully, by now you have met with one of the personal trainer Cumming GA at Genesis (and if you haven’t, schedule it now!!) and have used the InBody. In the short time we spend in the back we discuss your goals and how to approach them based on your current InBody results. As you have heard many times, especially as we go over your InBody results, we always want to make sure you are eating enough
and how under-eating can prevent you from achieving your goals. One of my favorite numbers that the InBody provides is your BMR or your Basal Metabolic Rate. Your BMR gives us a baseline number of how much energy your body uses to run for 24 hours at rest (imagine laying in bed, perfectly still for 24hrs.) This number covers all vital functions such as gas exchange and pumping blood throughout the body. Using your BMR we can establish a calorie range to help you reach your goals whether it is fat loss or muscle gain. Below I have attached a website that explains what I have summed up. It also shows you the math behind it and allows you to plug in your personal information. If you are curious about your results, schedule a time with one of the trainers and we can discuss what they mean to you!
Stop The All Or Nothing Cycle! How many times have you started your new diet and exercise plan on a Magical Monday? The day when all new lifestyles are made. You have your meal plan. You’re cutting out sugar, carbs, gluten or (insert any food group or macronutrient here)! You feel like crap but if you can just get through the first few days you’ll be fine. You barely have the energy to work out but you force yourself to work out at least once, sometimes twice a day. You forgo rest days because more is better. You make a few more Mondays and then….you binge. You eat so much of said restricted food that you’re more miserable than before you started and usually up a few extra pounds. You’ve ruined your new diet so why not eat whatever you want? And no point in going to the gym since you ate “bad.” Since that didn’t work you pick a new restrictive diet to start the following Magical Monday. Rinse and repeat for years until you are so frustrated you just give up entirely.
Stop. It. Stop living the all or nothing mentality! Very few (hardly anyone) people can stick to a restricted diet longterm. Learn to choose real food from ALL food groups and watch your portion sizes. Let go of thinking that perfection is necessary, or even possible, for weight loss and weight maintenance. Give yourself guilt-free permission to include controlled portions of treats as part of your weight loss program.
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