15 Ways to measure progress beyond the scale

Have you hit the one month slump?

I guarantee everyone has hit this at some point in time.

What is the best workout if you only have 20-30 min a day?

Challenge your body in 3 main ways: 1. 1. Strength - lift heavy. Pick 2-3 big compound movements. 2. Muscle building - Pick 4-5 exercises, with moderate weight, moderate reps, still focus on big movement exercises 3. Zone 2 conditioning - for stress management, heart health, and improved recovery. This could be a circuit or any steady state cardio machine. HR = 60-70% of max heart rate.

How can I overcome emotional eating when things feel so overwhelming?

Phase 1: Awareness. * Pinpoint your triggers (work, relationships, news, etc) *Get specific* * Pinpoint your comforts (beer, wine, junk food, etc) Phase 2: Identification. * Identifying what about these situations causes you stress/discomfort. “What are you running from?” * Lack of control, fear of rejection, uncertainty, lack of safety * Identifying what the food gives you that you crave. “what are you running towards?” * Dopamine hit, Sense of control, Rebellion Phase 3: New Habit. * What is something else that could give satisfy that craving that is healthier for you. 1. * Conversation with a friend * Doing an activity you love (art, reading, movie) * Doing something active * Getting your love language fulfilled

15 Ways to measure progress beyond the scale

The scale is only a fraction of the story being told about your fitness journey. Here are 15 other ways to see that you're making positive progress: 1. Tape Measurements 2. Photos 3. How clothing fits 4. Strength tests (1,3, or 5 Rep Maxes) 5. Endurance tests (Push-ups, planks, or cardio) 6. Flexibility tests 7. How you feel after a flight of stairs 8. Your cookings skills & confidence 9. Saying yes to prioritizing your health (going to bed earlier, saying no to alcohol, going to the gym) 10. Improved sex drive 11. The desire to want to buy new clothes 12. Starting to enjoy exercise 😏 13. Feeling confident in the gym 14. Wanting to sign up for a race/class/athletic event 15. Other people wanting to join you in your food choices or workouts

How to stop comparing yourself to you at 25

You are the artist and art. Appreciate the past, but keep in the present. Make this your best work of art yet.