You Are Not a Number

Most of us begin exercising to lose weight. We work out multiple times a week. We plan our
meals and eat out less. We do all the right things to achieve the goal weight we have decided in
our heads.

And then the day comes: We step on the scale, only to see the number go up!? How
discouraging. How frustrating. It makes us question why we’re even trying.

When it comes to weight-loss goals, the scale can actually be your biggest enemy.

The scale only does one thing: It gives you a number—nothing more. When you see that
number, and its not what you want it to be, it can feel like you stepped on broken glass. All your
hard work gets discredited by three digits.

But those numbers aren’t an accurate representation of who you are or what you’ve
accomplished. Those numbers do not define you.

Measuring your weight is one of the smallest elements of your equation for improved health.
Read on for five better ways to measure progress toward your weight-loss goals.

How you feel

Remember how you felt three months ago, before you started exercising? How many aches and
pains you had before you got stronger and more mobile? What about your energy—how low
that was prior to exercising?

Having less pain throughout the day, having more energy to do stuff with the family, being able
to walk up a flight upstairs without feeling gassed: These are huge strides forward that you’ve

The scale does not depict how you feel now compared to how you felt when you first started.

Your strength

Before you started your fitness journey, perhaps doing a single push up was completely out of
the picture. Now you can do five in a row, no problem!

You’ve started using heavier weights now because the weights you used in the beginning are no longer challenging enough.

The scale does not represent how strong you have gotten. It doesn’t show all the new skills
you’ve developed.

Your confidence

Going to the gym used to be the worst feeling in the world. You felt intimidated and
uncomfortable. Maybe you didn’t know what you were doing, or you didn’t know anyone.
Maybe you felt as if you had a big sign on your back that said HEY, EVERYONE, STARE AT ME!!!

Now you proudly walk into the gym looking forward to what you get to work on today. There’s
no more fear everyone staring at you or not knowing what you are doing. You might even be
able to help someone who’s new to the gym because you remember how it felt when you first

The scale does not show how much more confident you are now.

How clothes fit

Losing weight can be expensive because you need to buy new clothes again! What a great
problem to have. When you first started working out, you may not have felt comfortable in our
clothes because they were either too tight or excessively baggy.

Now you’re buying new pants and shirts that you may never have considered wearing because
“there was no way I can fit into that.” As you begin to build more lean muscle, clothes begin to
fit better.

The scale does not have your sense of style—it’s just a number.

Better habits

The biggest one of all: The newly formed habits you’ve created for this new lifestyle. Remember
how you used to drink five pops a day? How you never ate vegetables? How about the idea of
exercising? What about how you almost never planned out what you were going to eat
throughout the week?

The list goes on and on—We all had negative habits prior to starting this journey. Now you have
a whole toolbox of improved habits, like drinking more water daily, reduced sugar intake,
weekly meal planning, and regular exercise.

The scale does not measure all your great new skills.

Stop thinking of your progress at the gym in terms or nothing but a number.

YOU ARE NOT A NUMBER. You’re a human being. You’re complex, and so is your progress as
you work toward bettering your health.

The Best Squat You’re Not Doing

The Goblet Squat is one of the best exercises to learn when you are new to exercising. Often times when we think of squatting, we automatically jump right into barbell back squat. Though this is a great exercise to use, sometimes it may not be the best choice for us. 

Why the barbell isn’t the best choice for squatting when you’re new to the gym.

1. We do not have the necessary mobility for this exercise yet.

The barbell back squat is a very advanced exercise that requires a lot of mobility and technique to do.

2. It requires a lot of technique.

The barbell back squat is an advance exercise that requires a great amount of skill to perform.

3. We are recovering from an injury.

If we are coming back to the gym after recovering from an injury of some sort, sometimes the barbell may not be the most accommodating tool to use right away being that it places you in a fixed position.

So, what should we do instead? 

Let’s Goblet Squat!!  

Goblet squatting is one of the best forms of squatting that anyone can do. The reason that this exercise is pure gold is because it is a great exercise for learning proper squatting technique and it doesn’t require a great amount of mobility.

To learn how to goblet squat, follow these 4 cues.

1. Tall & tight.

We want to begin in a tall and tight position. This allows for us to maintain proper position throughout the movement. Pinch your shoulders back and keep everything tight.

2. Reach your hips back.

Rather than just dropping down into the bottom of the squat, begin by reaching your hips back to create more room for the hips. 

3. Spread the floor with the knees.

Pull yourself down, as if you are going to sit between your feet. You want to actively spread the floor with the knees. What this means is to widen your knees as you go down. This gets your inner thigh and hips muscles to be more engaged. 

4. Drive through your feet.

When you reach the bottom of your squat you want to make sure that you drive your feet into the ground as you stand tall and lock out. 

Next time you are on your way to the gym, make sure to give this exercise a try!