Why You Should NOT Rely on the Scale OR Your Measurements!

We always receive emails and messages about people not losing weight even though they are eating healthy and working out. With our Facebook support groups for our She Sweats workout plans this is a topic that is frequently bought up so we wanted to address our stance on how to measure your progress.

Why not the scale?

We always tell people to ditch the scale because it doesn't tell the whole story. You could be going up in weight but down in size because you are gaining muscle - which is a great thing! Did you eat something that you normally don't eat? Did you have an "off day" where you kind of got off track? Did you consume salty foods? You could be retaining water! If you insist on weighing yourself and you just aren't going to give up the scale, only weigh yourself once a week and make sure it's on the same day and at the same time each week!

Why not measurements?

Because unless you have the same (experienced) person take them each time you will probably not get an accurate number, especially if you are trying to do it yourself. Most people do not measure in the same spot each time which can skew the numbers. If you must, we advise to only measure weekly at the MOST!

How am I supposed to gauge my progress if you don't want me to weigh or measure?

The most important way to gauge your results is by how you FEEL. Do you feel better? Do you have more energy? Are you proud of yourself for working out or eating healthy? Can you do a push-up? Can you walk/run faster, further, or longer than you used to? There has to be something NOT related to a number that you can be proud of!

You could also gauge your progress by pictures. Take them every four weeks! Another option is to try on an article of clothing that you know is a bit snug. Try it on every few weeks and see how it fits!  Just wait...one day it will be falling off of you!

What if I am not progressing as quickly as I think I should be?

Again, what are you using to measure your "progress"...is it a number or is it a feeling? You also must be honest with yourself. Are you really giving it your all during your workouts? Are you skipping workouts or exercises within the workouts? Are you cutting your session short? Are you truly eating healthy? Are you grazing off your co-workers or children's plate?

Be PROUD of yourself and celebrate the small accomplishments!  Small changes really do add up!

You can read about the "scale project" Whitney did here. She weighed herself everyday...find out what happened!

- The Gang

8 Things You Should Know When You Start Eating Clean

When you first learn about eating clean, it can be hard to figure out exactly what you should be eating, how much you should eat and when to eat. Don't get caught up in the details - you will never start living the lifestyle if you do! We get countless emails from people wondering exactly what their macros should be and even if they are doing it the "right" way. The truth is, eating clean does have some fundamental rules, but all the other "specifics" have to do what works for you.

Below, you will find 8 of our rules for things you should know when you start eating clean. These rules are easy to follow and leave some room for personal interpretation. At the end of the day, for you to make a lifestyle change, it has to make sense to you. Make eating clean work for you!

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8 Things You Should Know When You Start Eating Clean

1. The fundamental idea of eating clean is "If it has a mother or grows in the ground, eat it."
2. If you cannot pronounce an ingredient, don't buy it or eat it.
3. Try to eat 6 small meals per day, but if you can't, eating 3 clean meals per day is better than stuffing your body full of junk! Get started with our 1,500 Calorie Clean Eating Meal Plan.
4. Eating clean lends itself to A LOT of variety - you do NOT have to eat chicken day in and day out! Try one of our Most Popular Recipes!
5. The exact ratio of carbohydrates, protein, and fats is specific for you. The amount of calories your body requires is different from the amount of calories your friend requires. Nutritional needs are never static - they are always changing.
6. You can jump into eating clean with both feet, all at once or take baby steps toward your ultimate goal. You do what is right for you as long as you are making positive progress toward changing your eating habits.
7. Eating clean isn't a diet - it's a lifestyle. Making lifestyle changes vs. dieting is key to shifting your views toward eating clean. 
8. Do not deprive yourself. Find alternative methods of making your favorite desserts and snacks that contain less preservatives and more closely resemble the eat clean spectrum. Have you seen our desserts/treats recipes?!

Need more help with getting started eating clean? Join our FREE Healthy Living Challenge, check out our "Lifestyle" resource page and grab our workout plans and eBooks to get the information all in one place.

What do you wish you knew when you started eating clean?

5 Ways to LOVE Yourself RIGHT NOW!

We spend so much time doubting ourselves, looking to change things about ourselves (sometimes those things can't be changed or involve surgery to do so) and thinking negative thoughts. Stop torturing yourself. Forget that old way of thinking - it's time to make a change! Try a few or try them all, but regardless of which ones your incorporate, here are 5 ways to love yourself right now:

5 Ways to LOVE Yourself RIGHT NOW!

#1 - Tell yourself you are beautiful AT LEAST once per day. It's one thing to want to hear it, it's another thing to actually verbalize it and hear it. Even if you just rolled out of bed and have a horrible case of bedhead, you ARE beautiful. Even if your favorite sweat session at the gym and can't wait to hop in the shower, you ARE beautiful. Even if your goal weight is 100 lbs less than where you are right now, you ARE beautiful.

#2 - Accentuate your favorite asset. We all have one thing we like about ourselves, right? (You should - if you don't, think about it and make it a priority to love something about yourself.) If it's your eyes that you love, choose a new flattering haircut or hair style that will let those eyes sparkle, dress them up with some eye liner or shadow or go see your eye doctor about finally getting those contacts you always wanted. If it's your shoulders that you love, wear your favorite strapless or halter top or dress. When you feel like you put your best foot forward, it makes everything else about you shine.

#3 - Do something that makes you happy. This is an easy one, but it's always fun to get to do something for yourself - something you genuinely enjoy. Even if it's as simple as taking 5 minutes to enjoy a hot cup of tea or reading your favorite magazine, do it! Most of y'all know I love to sew, but I think I love fabric even more. Sometimes, when I need a pick-me-up, I go to my local fabric store and window shop - no need to spend any money!

#4 - Try something new. Part of loving yourself requires learning more about yourself. Each time you try something new, you discover something about yourself that you may or may not have know previously. Whether you liked the activity, how you felt doing it and even if you would want to do it again are things that you should explore in an effort to learn to love you.

#5 - Spend time with someone that makes you happy. Loving who you are means loving your friends and your family. Most of us have special memories with each and everyone of our family and friends. Don't let those memories go to waste - cherish those - learn what your favorites are - be uplifted by spending time with others who love you and make you happy.

Follow these and you will be well on your way to changing that negative attitude into a positive. Days don't start off bad - you have a choice to make it a good day or a bad day. You choose!