All tagged scale

Fighting with Your Scale? 7 Better Ways to Measure Progress

Fighting with Your Scale? 7 Better Ways to Measure Progress

Stephanie Ondrusek
body image, coaching, FAQs + hacks, mindset

Monday morning did roll around, carrying an unwieldy dose of guilt and shame every time.

I’d wake up, feel badly for not, “sticking to the plan,” wondering why I couldn’t just have one, “cheat meal,” why I had to do this every time, why anyone ever saw anything in me other than a fraud, and I’d step on the scale.

I lived and died by that number.

If it wasn’t too far off my Friday weight, then I somehow, “got away with,’ eating foods that didn’t work for me, because my feelings didn’t matter if they weren’t reflected on the scale.

If I WAS far off my Friday weight (which I often was), I was a failure, and the only solution was to buckle down even harder the next week, promising myself that this week, a “cheat meal,” would be just one meal.

Been there? How’s it working for you?

The Scale Isn't Always a Measure of Progress.

The Scale Isn't Always a Measure of Progress.

Stephanie Ondrusek
FAQs + hacks, mindset

It's Monday morning, and many of us have had our day ruined already by a digital signal flashing up at us from the bathroom floor, reminding us how much mass we have and, therefore, how much space we're allowed to take up in the world. We seem to have a sort of inverse relationship with this number: the larger it is, the more we feel called to shrink.

Rather than letting that determine what we deserve every week, we'd be wise to remember that we’re in these bodies for life, and they (WE!) are so much more than measurements and numbers.

I've Been Kicking Butt for 3 Weeks Now...and I'VE GAINED WEIGHT. What Gives?

I've Been Kicking Butt for 3 Weeks Now...and I'VE GAINED WEIGHT. What Gives?

Stephanie Ondrusek
coaching, FAQs + hacks, mindset

This is normal! SO normal. Where we get into trouble is, this happens, and, instead of keeping in mind these 3+ reasons and staying the course, navigating through the murk, we either say f it and give up, or we try to “exercise off” the weight, thereby increasing our appetite even further, binging, and feeling ashamed about it and bringing on the need to pay exercise penance…repeat ad nauseum.

Solution?

I’ve got plenty!

But the first is to key in and pinpoint what’s happening. If there’s no issue with appetite and random binges, it’s probably just #s 1&2, so stick it out for a few more days.

If, like most of us, there is an issue with appetite, then that’s where our mindset work on peace with food comes in. We’ve talked about it here and here, but, summary, is essentially the same, just a little more work: stay the course. Add protein and veggies, evaluate how that feels, maybe add a few carbs or fat, evaluate, repeat.

There’s no deadline on this goal: it’s all a process. What most of us are actually after is being a version of ourselves that’s a little better than the current model. And for that to happen, all that’s needed is small steps full of change. Which take a shitload of courage, certainly, but are doable, especially when we keep in mind that most of our goals really are about how we feel.

Feeling good >>> looking good >>>>>>>> mental food/scale/fitness prison.