8 Non-Scale Victories for Sustainable Progress (Part 1)
LISTEN: APPLE PODCASTS | SPOTIFY | STITCHER
How do you currently measure success in your health and fitness journey? Do you crave a more balanced and sustainable approach to health and fitness?
Let’s be real: Focusing solely on weight loss can be discouraging, leading to frustration and a skewed perception of progress. By embracing Non-Scale Victories or NSVs, we unlock a more holistic and sustainable approach to our health and fitness
In this 2-part series on Non Scale Victories of the Embrace Your Real podcast, we'll uncover four impactful NSVs that goes beyond the confines of the scale, empowering you to celebrate your progress and embrace a more holistic approach to wellness. Tune in to learn the first four.
What I discuss:
Increased Energy Levels…
How much weight you move in one month…
Your mindset about your body…
Improved Sleep Quality:
If you want more from me, be sure to check out...
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
Get my eBook: FREE Macro Counting Ebook
Amazon Storefront: Julie Ledbetter's Amazon Page
Transcript:
[00:00:00] Hey, hey, beautiful human. Can I steal five minutes of your time? I have something super important to share with you, but I promise I'll be really quick. You're listening to my weekly bonus episode of Embrace Your Real with me, Julie Ledbetter. I'm about to give you a quick tip for building your confidence, honoring your body, and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace a real let's get it. Let's go. [00:00:22][22.7]
[00:00:22] Hello and welcome back to another bonus episode. Our health and fitness journeys are often defined by a single number, and that single number is often times our weight. And while weight loss can be a goal, it shouldn't be the sole measure of success, especially when it affects you mentally. This is why we need our non scale victories, our SVS and these are the achievements that celebrate the transformations happening within you, beyond the limitations of your scale. Right? Let's be real. Focusing solely on weight loss that can be discouraging. That can lead to frustration, a skewed perception of progress. But when we embrace these NVS, we unlock more of a holistic, sustainable approach to our health and fitness, which is ultimately what we want. I promise when you lean into the sustainable approach, you will become a much more help, happier, healthier and just well balanced human being. And you'll also learn to enjoy this journey so much more. And so that's why in today's episode, we are doing a two part series and I'm going to be sharing with you a knives that you need to know about so you can stop stressing out about the number that you're seeing or not seeing on the scale. So this is going to be part one of two part. [00:01:39][68.0]
[00:01:40] So stay tuned for part two to hear all eight non scale victories. Before we dive in though I wanted to share this review. It comes from Odie Florez. She gave a five star review and said great motivating and spiritual. I love Julie's soft, calming voice and her messages are always delivered in a faith based mindset. I love to see and hear her deliver her fitness message with a diary based twist to it. So refreshing! I love this so much. I am so grateful for you. Thank you so much for taking time out of your day to send in this review. It really does mean the world to me. It helps me and our team kind of know how we're helping you, how this podcast is helping you. It also helps other people who stumble upon the podcast page to kind of see what other people are thinking about the podcast before they decide to tune in. So thank you in advance for it. Scooch it over to Apple Podcasts and leave your rating and review. Or if you're tuning in on Spotify, you can rate the podcast over there. That really helps as well. All right. NSV number one increase energy levels. So building muscle mass and improving your overall fitness aren't just about, you know, these sculpted physiques. They're also really about unlocking the sustained energy levels that you didn't even know that you had. And here's why. Building more muscle can actually give you more energy. Muscle tissue is metabolically active, so unlike fat, muscle burns calories even at rest. And this means that, you know, a muscular body naturally burns more energy throughout the day, leaving you feeling less sluggish and more energized and regular dumbbell workouts. So people always ask me like, what's the difference between strength training and double workouts? To me, double workouts and strength training are the exact same thing, right? Strength training is picking up some weights and moving your body with weights. [00:03:17][96.9]
[00:03:17] And that's exactly what my demo workouts are. And demo workouts. They lead to strengthening your heart, your lungs, which helps you with better circulation and oxygen delivery to your cells. And why is that important? Well, this directly translate to an increased physical capacity, which allows you to tackle these daily activities like climbing stairs, carrying groceries, playing with your kids with way more ease and way less fatigue. And when you build more muscle through being consistent with your dumbbell only workouts, you're not only going to feel good, you're also going to sleep so much deeper. And this not only improves your energy levels the next day, but also contributes to better cognitive function, mood regulation, stress management all making you feel so much more energized in every other aspect of your life. So again, instead of stepping on the scale, reflect how your energies have been over the past few weeks. High energy levels equates to a non scale victory and NSV. And let's be real, our energy levels. That's going to lead us feeling like we're living a much more fuller and happier life then any number that we see or don't see on the scale. NSV number two how much weight you move in one month. So what the heck does this mean? How the heck do you even know how much weight you moved? Well, inside the Movie Julia app, you can actually automatically track how much weight you are lifting for each movement, each set, each rep, all those things. And once you enter that into the app, it will automatically calculate how much weight was moved in the entire workout once you log. And so it is so cool to see that. Like that's one of the coolest parts of this community is to go into that group and just see, dang, so-and-so lifted this much in their lower body workout, or dang, they really crushed it in their full body workout. [00:05:10][112.4]
[00:05:10] It's just so encouraging and so empowering because I feel like in this journey of fitness, we can so easily become entangled with thinking that it needs to be a lower number, a less number on the scale, a lower pant size, whatever it is, it's low, low, low. Try to get the. As less as possible. Whereas when we are tracking the weight that we're moving in our workouts, it is like, how can we push that weight? How can that weigh be higher? How can they make that number higher and more? And so it's just so encouraging to see. And it's so fun to be a part of everybody's journey and to motivate one another like it is one of the coolest things to see. When someone goes in and they look at their profile and they realize that they had, you know, 300,000 pounds lifted or 500,000 pounds lifted or 1 million pounds lifted. It is so encouraging and so empowering. And so that is just one of the perks that I love so much about the movement with Julie app. And that is a great non scale. Victory is to see how much weight you moved, whether that be in the week or whether that be in a month or whether that be in a year. It is just so encouraging. NSV number three, your mindset about your body. So if you don't step on a scale for one month, I want you to notice how your mindset is about your body or even start with if a month sounds too daunting and too overwhelming, start with a week. All right. Start with I'm not going to step on the scale for the next seven days. And notice how your mindset is about your body. [00:06:36][86.0]
[00:06:36] This scale loves to skew our perspective. It loves to make us feel less than we really are. It loves to just play games with our mind and you know, we can feel amazing about ourselves. And then we step on the scale and then our confidence is immediately crushed. So what if you don't step on the scale for a month? What if you just monitor how you are feeling in your body? How do you feel in your clothes? You know, do you like the little lines of muscle definition that you're starting to see? Or do you even forget about your appearance completely? At the end of the day, the biggest victory is to feel good in your skin. And so if that is without a scale, most times than not, people who are struggling with confidence, I ask them to, you know, take the seven day challenge or the 30 day challenge of not stepping on the scale. And then I ask them, how are you feeling now? And nine times out of ten they're like, I feel so much better. Thank you for mentioning that. I didn't even realize how much the scale is skewing my perspective, and that's just a huge win in and of itself. Non scale victory NSV number four improve sleep quality, so hitting your workouts consistently and can and will significantly help your sleep quality. And I don't know about you, but I know that there's a lot of mamas out there who would give anything to get, you know, deeper sleep and limited time that they actually have to sleep. And you can absolutely do that. Right. And that is a huge non scale victory. And and so that's why I encourage people you know I know it sounds counterintuitive. [00:08:01][84.2]
[00:08:02] And there are definitely times you know if you are exhausted you genuinely did not sleep that much because your baby was up. You know five times that night. I want to encourage you to prioritize rest, but there are times where you know you you can push a workout. And just remember that exercise acts as a natural stress reliever. It calms the body and mind. It creates a more, you know, relaxed state, which can help making it easier to fall asleep and stay asleep throughout the night and plus regular workouts. This promotes tiredness in a healthy way. It allows your body to rest and recharge naturally. So really think of it as you know, the energy reserves built throughout the day, leading to a deeper, more restful sleep, allowing your mind to turn off so that you're not just laying awake with those, you know, thoughts that are just keeping you up at night. But I personally, and I've talked about this a lot, but my offering has been so transformative and just learning about my sleep cycles, learning about my deep sleep, about my REM sleep, and seeing how closely correlated how and properly feeling my body, how I'm hydrating my body, how I'm moving my body is so correlated with sleep. And so if you can, I know offerings are an investment and this is not an ad by any means, but it is just transform. Just the way that I approach sleep now because I can actually see, you know, also like my heart rate and other so many different things that this tracks. And it's amazing to see how closely correlated movement and nourishing your body is with the other aspects of your life, especially sleep. So let's quickly recap the four nerves that I talked about in today's episode. [00:09:40][98.6]
[00:09:41] And remember, this is part one of part two. And so part two will be on the podcast next week. So NSV number one you have increased energy levels and SSB number two, you moved a lot of weight in your workouts, whether that be in a week, a month, a year. NSV number three, your mindset about your body has been more positive since you decided to step off the scale and just really tune in to how you're feeling. And lastly, NSV number four your sleep is so much better and deeper. So that is all that I have for today's episode. I hope that these episodes really start to inspire you to really step off the scale if that is triggering you, if it's creating this mind jungle for you, and really stop allowing this scale to dictate how you feel about yourself and open your eyes to everything. Else that is changing within you. If you love this episode, if you could just take a few moments to leave a review on Apple Podcasts or even share this episode with a friend. Those two things help so much. To get the word out. We are on a mission to reach millions of women every year to help empower them, encourage them and educate them, and also just allow them to feel better and more confident in their body so that they can go out into this world and embrace the real. But that is all that I have for today's episode. I love you so dang much. I mean it, I'll talk to you on the next one. [00:11:05][84.3]
[00:11:05] All right, sister, that's all I got for you today. But I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so. Julie A Ledbetter. Yes, it's with an A in the middle for that daily post workout real talk, healthy tips and tricks, and honest accountability to keep your mind and heart in check. The second thing, be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace it real because you're worth it. [00:14:31][0.0]