6 ways to measure progress without using a scale
I am often asked if I do before and after photos or take people’s measurements or weigh them as a way of tracking progress. And I always respond with a hard no. If that’s something that is important to you, you do you friend. For me, constantly weighing myself and measuring my waist size doesn’t work. Yes it provides data but I don’t feel that data reflects my progress towards my goals. I have also found over the years that weighing myself adds so much stress and anxiety to my life. It leads me to restricting foods and being overly conscious of things I just don’t want to spend my time and energy on anymore - so it’s not something I do with clients or promote in my programs either.
But, I love to track and celebrate progress and gains and improvements!
Here are 5 ways to track your progress without ever stepping on a scale.
Track your energy levels - Movement and improved fitness levels leads to an increase in energy when done right. You should find over time that you have more energy and you feel more energized.
Measure your sleep - Exercise is proven to improve sleep. Take note. As your fitness improves, does your sleep as well? Do you wake more rested or wake up ready to start your day? Do you fall asleep easier? (I know many of you reading this might be in a chapter where sleep is out of your control. If that’s the case, just keep this one in your back pocket for the day when you are sleeping more - I promise that day will come.)
Notice how much weight you can lift - As your fitness and strength grows you will be able to lift heavier weights. It doesn’t happen overnight but over time you will see these gains. This is why we are repetitive with programming and exercise selection. We squat over and over again so you can get better and better at it and truly see where you started and where you are now.
Take note of your confidence - We can measure how we feel about ourselves. As you progress and get stronger and fitter, you might just notice that the corners of your mouth turn up a bit more and you stand a little taller and you start to feel good about taking time for yourself and you become proud of what you can do and what you have achieved.
Measure your endurance - Conditioning sets are a great way to measure progress. When you first start out, short intervals might be achievable for you and as you progress you will find that those intervals get longer and longer.
Track your symptoms - As you get stronger and develop strategies that work for you, you should notice a decrease in any pelvic floor symptoms like leakage, heaviness and pain.
I could go on and on with this list - less pain, better digestive health, improved mood, increased speed, etc. etc. etc.
The thing I love most about the list above is that they, except maybe the sleep one, are within your control. Whereas the scale can be so tricky. You can go to the bathroom and weigh less. Or maybe have a rough sleep and weigh more. Or enjoy a fancy meal out and weigh more. Get your period and weigh more. Gain muscle and weigh more. Drink less water in a day and weigh less. Get your hair cut and weigh less. So does that number truly reflect your progress - I’m going to go with another hard no here.
I do want you to know that there is no right way to track progress, if you want to track at all. But tracking where you are going and what you have achieved can be a great motivator. The trick is finding what works for you, making it meaningful for you and leaning right on into it - it’s kind of a theme around here right?
This is why we don’t talk about weight loss in Core Restore or in the Stronger Together Membership. In the postpartum period so much is up in the air and is constantly changing. We focus on what you need, what’s going on in your life and your body and we celebrate how you feel and what you can do. We celebrate your little wins and leaning into your needs as you rebuild strength postpartum. If this is the kind of support and community you’re looking for in your postpartum journey, check out Core Restore. It’s 6 weeks to rebuild strength postpartum, from the inside out, without any pressure or talk of getting your body back or losing weight or any discussions of mummy tummy.
So no, I don’t weigh people or take measurements or take before and after photos. Those measurements and photos are simply a snapshot in time. I want to see the whole story. I want to celebrate what you can do and how you feel. And you are in the right place if that is what you are proud of and want to celebrate too!