Welcome to Week 5! You have made it! This week we are going to be focusing on Non-Scale Victories or NSV. These Monday morning emails are provided to you to set your week up with success and to help you stay on track with this Challenge! Please read all the way to see what this weeks challenge is and don’t forget that prize!
When you are on a fitness journey, the number on the scale can be an important way to monitor your progress. However, it should never be the only factor you look at when measuring your success. (But you know that already, right?) It is only a small indicator of the changes you are making and is not an accurate reflection of all your hard work. If you have ever fallen prey to scale-induced depression, you will want to read this for sure! Knowing that, non-scale victories are super important to recognize and celebrate.
What is a non-scale victory? Need a little help feeling better about the small wins? These victories include all the measures of success you may use to monitor your weight loss other than the scale. They are the little things that matter a lot. After all, it’s not the actual number that matters – it’s how we feel about the way we look, right?
Why The Scale Isn’t Always to Be Trusted & The Non-Scale Victory Wins The Day
I think most of us know that the number on the scale isn’t the only (or best) measure of health. It’s definitely not a good way to measure progress if it’s the only thing we’re tracking. That number can really mess with us. I know that I am not alone on this one! It’s easy to get discouraged if you’re only focused on the numbers on the scale. There are several reasons for this:
- Muscles is denser than fat
- Bloating happens
- Your monthly cycle can affect your weight
- Sodium can cause you to retain weight
- Your cardiovascular health isn’t measured in weight
The bottom line: There are just too many factors contributing to your body weight. Your body can slim down and you can lose fat while staying the same weight or even gaining.
Your health can improve despite the number on the scale! So don’t measure your progress (or your worth!) based solely on the number on the scale. Weight loss and healthy eating are just pieces of the puzzle on our journey’s to self-acceptance and love.
Types of Non-Scale Victories
A NSV can be objective or subjective. That means that they can involve numbers (other types of measurements) or they can be a matter of opinion. Whatever the case, there are a lot of ways to measure health improvements that don’t involve the scale. Although you know this, it is easy to get discouraged with a bit of tunnel-vision surrounding our own weight loss journeys. We tend to see things as according to the attitudes and beliefs we have about ourselves. We often forget about the facts (not just feelings) surrounding what we have accomplished. (Hello, half marathon!) What I mean by this is that our own perception of what is true is often muddled by negative perceptions that we have about ourselves. We aren’t always focused on what we have accomplished, rather, we are all-too focused on what we haven’t yet done!
Victories To Celebrate
I believe that changing your perspective and focusing on your accomplishments can change the track of your weight loss journey. Celebrate non scale victories and you might begin to see change.
A positive outlook and the regular celebration of small success leads to big breakthroughs! (Famous words from one of our coaches, Coach Tony K of Lombard always preaches having a PMA (Positive, mental, attitude) So as you think about non-scale victories, think of them as things that can be celebrated to reframe your mind for a more positive outlook. This will help you keep momentum and help with happiness, too.
Victories You Can See
Did you know there is more than one type of NSV? Your success might not always be visible to you, but other people can see the healthy changes you’ve made. However, you might look and the mirror and think, “Dang, my arms are looking good!” (Or something similar.) That, my friend, is a victory! There are many small victories you and the people around you can see, so let yourself enjoy those things. They’ll help boost your confidence and motivate you to keep going.
Victories You Can Feel
Not every victory is going to be reflected on your outward appearance. If you feel better, that’s a huge victory! Plus, don’t forget that your energy and sleep may improve. Your blood pressure, cholesterol levels, and resting heart rate might improve, too. These might be things that you feel or not! But if you’re in tune with your body and you take time to appreciate the changes you’ve made, you’re likely to feel different. These types of wins are easy to miss. If you don’t have the right mental attitude, or if you have a negative perception of yourself, try to fix that! You’ll see more and more victories if you do!
Mental Victories
If you’re feeling more positive and happier, you can celebrate a serious victory! (Thank you, endorphins!) But for a lot of us, exercise and healthy eating will go a lot further than short-term happiness. You may notice more confidence, less anxiety, less depression, a stronger willpower, and more. You may notice more positive thoughts, too. As you can see, there are a lot of things to celebrate as you make healthy changes. They are not limited to the numbers you see on the scale! So, in case you needed some reminders or a new perspective on things, I have listed a bunch of NSVs. Take a look! Hopefully, they’ll inspire you to appreciate your own victories.
21 Examples of Non-Scale Victories You Can Celebrate Now
- Toned arms.
- Compliments from others.
- Extra energy.
- Increasing your weight during a squat or other weight-lifting exercise.
- Being able to run a mile without stopping.
- Less cravings.
- Relieved pain.
- Being able to do a full unassisted pull-up.
- Waking up refreshed instead of groggy.
- The doctor’s “okay” to eliminate a medication.
- Running your first 5k.
- Smaller measurements (using a measuring tape).
- Shinier hair.
- Clearer skin.
- Shaving time off of your mile.
- Feeling more confident.
- Increased productivity.
- Not feeling winded after going up a flight of stairs.
- Clothes not pinching anymore.
- Having to cinch your belt a hole tighter.
That’s a lot of stuff to celebrate, right? Little things matter, folks! Now don’t forget to celebrate!
Celebrating your successes in any area of life can lead to a more positive outlook. This, I believe, can totally change where your life is headed and how far you’ll go. When it comes to weight loss, however, I believe that it’s KEY to staying on track. So celebrate even the smallest of victories and you’ll be encouraged to keep going. Here are a few ideas on how to celebrate your victories and reward your hard work:
- Buy a new outfit
- Invest in some new training shoes
- Go for a massage
- Get your hair done
- Get a new protein shake
- Go for a hike
- Get your nails done
Week 5 Challenge:
This week lets celebrate our PR. When you hit a PR, grab that Brag Board and take a picture with it. Post it to your social media page and tag us! Make sure you show the front desk and this week everyone that participates will receive an exclusive OTF performance mask! See you under the orange lights!
