Tag Archives: how to gain confidence

The Scale…

๐˜›๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ช๐˜ด๐˜ฏโ€™๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ฎ๐˜บโฃ
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๐˜›๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ต๐˜ฆ๐˜ญ๐˜ญ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ฎ๐˜ถ๐˜ค๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ…โฃ
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๐˜›๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ช๐˜ต. – ๐˜‘๐˜ฐ๐˜ณ๐˜ฅ๐˜ข๐˜ฏ ๐˜š๐˜บ๐˜ข๐˜ต๐˜ต โฃ
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Over the past week I began doing something I never thought Iโ€™d get to a place to be able to do.โฃ
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Every morning this past week, Iโ€™ve stepped on the scale and looked at my weight. โฃ
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I logged it for data and that was it. โฃ
I didnโ€™t let it set the tone for my day. โฃ
I didnโ€™t let it determine how โ€˜good or badโ€™ I did the day before. โฃ
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๐ˆ ๐ฅ๐จ๐จ๐ค๐ž๐ ๐š๐ญ ๐ญ๐ก๐ž ๐ง๐ฎ๐ฆ๐›๐ž๐ซ ๐š๐ง๐ ๐ฆ๐จ๐ฏ๐ž๐ ๐จ๐ง. โฃ
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Now let me explain, in the past, it was the healthiest decision for me to ๐๐Ž๐“ weigh myself and for a lot of my clients that is still the case. โฃ
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As I made my morning walk towards the scale, my heart would race, panic would spike and fear would set in, so I stopped weighing in entirely. โฃ
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Since then, Iโ€™ve developed a much healthier relationship with my weight and my body and I started to get curious. Instead of avoiding it because Iโ€™m afraid, Iโ€™ve decided to start facing my fear. โฃ
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Iโ€™m going to focus on normalizing my relationship with the scale and use it to learn more and share more about just how helpful of a tool it can be on your weight loss journey. โฃ
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๐˜๐˜ง ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ค๐˜ถ๐˜ณ๐˜ช๐˜ฐ๐˜ถ๐˜ด, ๐˜โ€™๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ด๐˜ฉ๐˜ข๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ฎ๐˜บ ๐˜ด๐˜ต๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด ๐˜ข๐˜ด ๐˜ ๐˜จ๐˜ฐ ๐˜ต๐˜ฉ๐˜ณ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ ๐˜ต๐˜ฉ๐˜ช๐˜ด. โฃ
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Because hereโ€™s the thing, my goal as a coach is not to get you to never step on a scale again. โฃ
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๐ˆ๐ญโ€™๐ฌ ๐ญ๐จ ๐ก๐ž๐ฅ๐ฉ ๐ฒ๐จ๐ฎ ๐›๐ž ๐š๐›๐ฅ๐ž ๐ญ๐จ ๐ฌ๐ญ๐ž๐ฉ ๐จ๐ง ๐ข๐ญ ๐š๐ง๐ ๐ง๐จ๐ญ ๐ฅ๐ž๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐ฐ๐จ๐ซ๐ญ๐ก ๐›๐ž ๐๐ž๐Ÿ๐ข๐ง๐ž๐ ๐›๐ฒ ๐š ๐ง๐ฎ๐ฆ๐›๐ž๐ซ. โฃ
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Because itโ€™s literally just that, a number. โฃ
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Iโ€™ll be forever evolving on my journey and this is a next big step for me. ๐€๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ก๐ž๐ซ๐ž ๐ญ๐จ ๐ก๐ž๐ฅ๐ฉ ๐ฒ๐จ๐ฎ ๐๐จ ๐ญ๐ก๐ž ๐ฌ๐š๐ฆe. โฃ
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๐˜’๐˜ฎ ๐˜ค๐˜ถ๐˜ณ๐˜ช๐˜ฐ๐˜ถ๐˜ด ๐˜ฉ๐˜ฐ๐˜ธ ๐˜ฅ๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ ๐˜ข๐˜ฃ๐˜ฐ๐˜ถ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ? ๐˜๐˜ฐ๐˜ธ ๐˜ฐ๐˜ง๐˜ต๐˜ฆ๐˜ฏ ๐˜ฅ๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ค๐˜ถ๐˜ณ๐˜ณ๐˜ฆ๐˜ฏ๐˜ต๐˜ญ๐˜บ? โฃ

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๐˜Œ๐˜น๐˜ข๐˜ค๐˜ต๐˜ญ๐˜บ ๐˜ต๐˜ธ๐˜ฐ ๐˜บ๐˜ฆ๐˜ข๐˜ณ๐˜ด ๐˜ข๐˜จ๐˜ฐ ๐˜ ๐˜ณ๐˜ฆ๐˜ข๐˜ค๐˜ฉ๐˜ฆ๐˜ฅ ๐˜ฐ๐˜ถ๐˜ต ๐˜ต๐˜ฐ ๐˜ข ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ค๐˜ฐ๐˜ข๐˜ค๐˜ฉ ๐˜ธ๐˜ฉ๐˜ฐ ๐˜ ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ณ๐˜ฆ๐˜ด๐˜ฑ๐˜ฆ๐˜ค๐˜ต๐˜ฆ๐˜ฅ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ ๐˜ฐ๐˜ฏ ๐˜ฎ๐˜บ ๐˜ซ๐˜ฐ๐˜ถ๐˜ณ๐˜ฏ๐˜ฆ๐˜บ. โฃโฃ

I will be the first to admit that coaches need coaches too and I had fallen completely off track. โฃโฃ
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She wanted me to follow a week of maintenance calories to see where my numbers were and weigh in daily. ๐˜ž๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ช๐˜ด ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ด๐˜ต ๐˜ด๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ฐ๐˜ช๐˜ฏ๐˜ต, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ฐ๐˜ฎ๐˜ฆ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜โ€™๐˜ฅ ๐˜ณ๐˜ฆ๐˜ค๐˜ฐ๐˜ฎ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ข๐˜ท๐˜ฆ๐˜ณ๐˜ข๐˜จ๐˜ฆ ๐˜ค๐˜ญ๐˜ช๐˜ฆ๐˜ฏ๐˜ต. โฃโฃ
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๐๐ฎ๐ญ ๐ˆ ๐ฐ๐š๐ฌ๐งโ€™๐ญ ๐ซ๐ž๐š๐๐ฒ. โฃโฃ
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I panicked. โฃโฃ
I couldnโ€™t hit my calories. โฃโฃ
I wanted to cry weighing in daily. โฃโฃ
And I felt like a complete failure when I went to send my check in email. โฃโฃ
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๐ˆ ๐ฃ๐ฎ๐ฌ๐ญ ๐ฐ๐š๐ง๐ญ๐ž๐ ๐ญ๐ก๐ž ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ ๐จ๐ง๐ž. โฃ โฃโฃ
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While the scientific, logical approach should have made sense, my emotional mindset at the time, just couldnโ€™t handle it. โฃโฃ
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๐’๐จ ๐ˆ ๐œ๐ก๐จ๐ฌ๐ž ๐š๐ ๐š๐ข๐ง. โฃโฃ
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I decided to stay off of the scale, put myself in a calorie deficit (๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ด๐˜ต๐˜ช๐˜ญ๐˜ญ ๐˜ง๐˜ฆ๐˜ญ๐˜ต ๐˜ด๐˜ถ๐˜ด๐˜ต๐˜ข๐˜ช๐˜ฏ๐˜ข๐˜ฃ๐˜ญ๐˜ฆ) and layer on small positive habits week by week, taking the pressure and perfect expectations off. โฃโฃ
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This was exactly what I needed. โฃโฃ
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Now two years later, Iโ€™ve started to do something I never thought Iโ€™d get to a point of being able to do (๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ญ๐˜ข๐˜ต๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ), and Iโ€™m starting to find peace with my body, my weight, and my food. โฃโฃ
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๐Œ๐ฒ ๐ฉ๐จ๐ข๐ง๐ญ ๐ข๐ฌ ๐ญ๐ก๐ข๐ฌ: we all have different starting points, and just because something may seem logical, or the perfect solution for one, it may not be for you and thatโ€™s okay. โฃโฃ
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Your journey will be individual. โฃโฃ
You will grow and evolve. โฃโฃ
The things that once felt scary and unrealistic, may with time become a very logical reality for you. โฃโฃ
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Trust your gut. โฃโฃ
Address your mindset first. โฃโฃ
And be patient with yourself. โฃโฃ
๐‰๐ฎ๐ฌ๐ญ ๐๐จ ๐ญ๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐ฒ๐จ๐ฎ ๐œ๐š๐ง. โฃโฃ

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๐Ÿผ ๐˜ญ๐˜ฃ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐Ÿท๐Ÿบ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ด ๐˜ด๐˜ฆ๐˜ฑ๐˜ข๐˜ณ๐˜ข๐˜ต๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ต๐˜ธ๐˜ฐ ๐˜ฑ๐˜ช๐˜ค๐˜ต๐˜ถ๐˜ณ๐˜ฆ๐˜ด. โฃโฃโฃโฃ

๐“๐ก๐š๐ญโ€™๐ฌ ๐š ๐ซ๐š๐ญ๐ž ๐จ๐Ÿ .๐Ÿ’๐Ÿ‘ ๐ฅ๐›๐ฌ ๐š ๐ฐ๐ž๐ž๐ค ๐จ๐Ÿ ๐ฅ๐จ๐ฌ๐ฌ. โฃโฃโฃโฃ
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Raise your hand if youโ€™ve ever been frustrated by only losing .4 of a pound on the scaleย ๐Ÿ™‹โ€โ™€๏ธย โฃโฃโฃโฃ
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๐˜ ๐˜ฌ๐˜ฏ๐˜ฐ๐˜ธ ๐˜ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ. โฃโฃโฃโฃ
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For years I would get so frustrated that I was working so hard only to see the tiniest bit of movement from the scale. โฃโฃโฃโฃ
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Iโ€™d either give up and proceed to eat everything I avoided for the past week, jump ship and move on to the next latest and greatest diet, or drop myself into even more of an unsustainable deficit to try to โ€œ๐˜ด๐˜ฑ๐˜ฆ๐˜ฆ๐˜ฅโ€ things up. โฃโฃโฃโฃ
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๐’๐จ๐ฎ๐ง๐ ๐Ÿ๐š๐ฆ๐ข๐ฅ๐ข๐š๐ซ?! โฃโฃโฃโฃ
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Itโ€™s no secret now that I rarely weigh myself. For my own mental health, itโ€™s what works best for me. โฃโฃโฃโฃ
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But when I hopped on the scale at the doctors last week I was curious and felt inclined to share.โฃโฃโฃโฃ
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If I had actually weighed myself during the process I probably wouldโ€™ve given up or gotten so frustrated with my โ€œlackโ€ of progress. โฃโฃโฃโฃ
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But reality is, healthy weight loss should be no more than .01% of your body weight a week. โฃโฃโฃโฃ
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And this is further proof to me that slow weight loss is sustainable weight loss. โฃโฃโฃโฃ
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Over the last 14 weeks I havenโ€™t felt deprived, discouraged or frustrated. โฃโฃโฃโฃ
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So I want to encourage you if youโ€™re feeling defeated with your weight loss journey you can either hop off the scale and trust the process. โฃโฃโฃโฃ
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embrace the journey and know that those .4 lb drops can and will add up over time. โฃโฃโฃโฃ
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๐˜๐˜ฐ๐˜ค๐˜ถ๐˜ด ๐˜ฐ๐˜ฏ ๐˜ฃ๐˜ฆ๐˜ค๐˜ฐ๐˜ฎ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜ช๐˜ฆ๐˜ด๐˜ต & ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ช๐˜ฆ๐˜ด๐˜ต ๐˜ท๐˜ฆ๐˜ณ๐˜ด๐˜ช๐˜ฐ๐˜ฏ ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ. โฃโฃโฃโฃ
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๐“๐ก๐ž ๐ซ๐ž๐ฌ๐ญ ๐ฐ๐ข๐ฅ๐ฅ ๐Ÿ๐š๐ฅ๐ฅ ๐ข๐ง๐ญ๐จ ๐ฉ๐ฅ๐š๐œ๐ž.โฃโฃโฃโฃ

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๐ˆ ๐ฎ๐ฌ๐ž๐ ๐ญ๐จ ๐œ๐ซ๐ข๐ง๐ ๐ž ๐ฐ๐ก๐ž๐ง ๐ˆ ๐ฌ๐š๐ฐ ๐ฆ๐ฒ ๐ฌ๐ก๐š๐๐จ๐ฐ.โฃโฃ

Even as a child, I remember walking with my mom and comparing her legs in the shadows to mine.โฃโฃ
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๐˜๐˜ฆ๐˜ณ๐˜ด ๐˜ธ๐˜ฆ๐˜ณ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ฏ๐˜จ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ฌ๐˜ช๐˜ฏ๐˜ฏ๐˜บ… ๐˜ฎ๐˜ช๐˜ฏ๐˜ฆ ๐˜ด๐˜ฉ๐˜ฐ๐˜ณ๐˜ต ๐˜ข๐˜ฏ๐˜ฅ ๐˜ด๐˜ต๐˜ถ๐˜ฎ๐˜ฑ๐˜บ.โฃโฃ
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2 years ago I had just moved back to Massachusetts. Feeling defeated, out of shape, and not wanting to be around anyone I would walk Sophie every day and consider it my workout.โฃโฃ
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I wanted to hide so my eyes were constantly down, and Iโ€™d be face to face with my shadow.โฃโฃ
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I was quickly reminded of my wide shoulders that I hated. โฃโฃ
My lack of a waist from my nutrition I couldnโ€™t get under control. โฃโฃ
And those short stumpy legs.โฃโฃ
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The other day while out for a walk with Sophie, I looked down and caught a glimpse of that same shadow. This time, I didnโ€™t cringe. โฃโฃ
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It was such a good reminder that something seemingly so insignificant could be a true marker of the progress Iโ€™ve made over the past few years. โฃโฃ
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๐‹๐ข๐ญ๐ญ๐ฅ๐ž ๐ฐ๐ข๐ง๐ฌ ๐ฅ๐ข๐ค๐ž ๐ญ๐ก๐ข๐ฌ ๐š๐ซ๐ž ๐ญ๐ก๐ž ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ฒ๐จ๐ฎโ€™๐ฅ๐ฅ ๐ง๐ž๐ฏ๐ž๐ซ ๐ง๐จ๐ญ๐ข๐œ๐ž ๐ข๐Ÿ ๐ฒ๐จ๐ฎ ๐ค๐ž๐ž๐ฉ ๐ฌ๐ญ๐ซ๐ž๐ฌ๐ฌ๐ข๐ง๐  ๐จ๐ฏ๐ž๐ซ ๐ญ๐ก๐ž ๐ฌ๐œ๐š๐ฅ๐ž.โฃโฃ
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This had to do with my mindset, and sure with my body changing, but also in how I see myself. โฃโฃ
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๐˜ˆ ๐˜ณ๐˜ฆ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ ๐˜ต๐˜ฐ ๐˜ค๐˜ฆ๐˜ญ๐˜ฆ๐˜ฃ๐˜ณ๐˜ข๐˜ต๐˜ฆ ๐˜ข๐˜ญ๐˜ญ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ท๐˜ช๐˜ค๐˜ต๐˜ฐ๐˜ณ๐˜ช๐˜ฆ๐˜ด. โฃโฃ
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๐„๐ฌ๐ฉ๐ž๐œ๐ข๐š๐ฅ๐ฅ๐ฒ ๐ญ๐ก๐ž ๐ง๐จ๐ง-๐ฌ๐œ๐š๐ฅ๐ž ๐จ๐ง๐ž๐ฌ. ๐Ÿ™Œโฃโฃ
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What is one non-scale win you can celebrate? โฃ

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๐€๐ฌ ๐ฐ๐ž ๐ฌ๐ญ๐š๐ซ๐ญ ๐ญ๐จ ๐ž๐š๐ฌ๐ž ๐›๐š๐œ๐ค ๐ข๐ง๐ญ๐จ ๐ฌ๐จ๐œ๐ข๐ž๐ญ๐ฒ ๐ฉ๐จ๐ฌ๐ญ ๐ช๐ฎ๐š๐ซ๐š๐ง๐ญ๐ข๐ง๐ž ๐ˆ ๐ฐ๐š๐ง๐ญ ๐ฒ๐จ๐ฎ ๐ญ๐จ ๐ฌ๐š๐ฒ ๐ญ๐ก๐š๐ง๐ค ๐ฒ๐จ๐ฎ ๐ญ๐จ ๐ฒ๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ. โฃ

Whether your jeans are too tight or too loose…โฃ
Whether you got fitter or feel slower…โฃ
Whether you lost strength or feel stronger…โฃ
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๐˜๐จ๐ฎ๐ซ ๐›๐จ๐๐ฒ ๐ฌ๐ฎ๐ฉ๐ฉ๐จ๐ซ๐ญ๐ž๐ ๐ฒ๐จ๐ฎ. โฃ
๐˜๐˜ต ๐˜ฌ๐˜ฆ๐˜ฑ๐˜ต ๐˜บ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ฅ๐˜ถ๐˜ณ๐˜ช๐˜ฏ๐˜จ ๐˜ข ๐˜ฑ๐˜ข๐˜ฏ๐˜ฅ๐˜ฆ๐˜ฎ๐˜ช๐˜ค. โฃ
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Whether you fed it with Oreos, green juice, or a little of both it was there for you. โฃ
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Whether you worked it into the ground, or chose to let it rest & recover with some Netflix, it still kept you moving. โฃ
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Your fitness will come back โฃ
Your body can still change. โฃ
Show gratitude for your body. โฃ
Address & protect your mental health. โฃ
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๐“๐ก๐ž ๐ซ๐ž๐ฌ๐ญ ๐ฐ๐ข๐ฅ๐ฅ ๐Ÿ๐š๐ฅ๐ฅ ๐ข๐ง๐ญ๐จ ๐ฉ๐ฅ๐š๐œ๐ž.โฃ

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