30 Non Scale Victories

Mood Booster! To paraphrase a few people I’ve trained, “I wasn’t in a great mood, but I’m already feeling better.” And that was just after the warmup 🙂

Here is a list of health & fitness victories that have nothing to do with the number on the scale. I’ll break them down into 3 categories: Physical, Mental, & Fitness

PHYSICAL NON SCALE VICTORIES

Your shirt is a little baggier (for weight loss goals)

The waist of your jeans is bigger.

You have to tighten your belt a little more.

Your tights aren’t so tight anymore.

Your rings are looser on your fingers.

Everyday aches and pains are fading away.

Your clothes are tighter in certain areas. (Muscle gaining goals.)

Sleeves are a little tighter (who needs sleeves anyway!)

The quad part of your jeans are tighter, but the waist is looser (Squat problems!)

People taking notice of your body changing.

MENTAL NON SCALE VICTORIES

Stress Reliever.

Exercise releases endorphin’s, which create feelings of happiness and euphoria.

Help alleviate symptoms of depression and anxiety.

Helps your memory.

Boost brain power.

For some, working out helps with better sleep.

Boost creativity.

Help inspire others.

FITNESS NON SCALE VICTORIES

Going from the couch to walking.

Being able to jog to that stop sign.

Running your first mile.

5K. 10K. 1/2 Marathon. Full Marathon.

Completing an obstacle race.

Doing your 1st Pull-up or 1st standard Pushup.

Going for, and crushing, a lift that you thought was impossible.

Getting on a bike for the first time since you were 12.

Going out and playing a sport.

Going for a long hike.

Doing every day things that use to tire you, and now you feel great.

I just named about 30 things that can benefit you with everyday exercise. And not ONE had to do with the scale or your weight.

According to the American Heart Association, it’s recommended to exercise from 150 minutes a week (moderate intensity), to just 75 minutes a week (higher intensity).

Who doesn’t have 30 minutes a day for 5 days. Or 25 minutes a day for 3?!?! We ALL do! Even if you split it up to 10 minutes here, 10 minutes there. It all counts!

No go out and move your body!

5 Great Pre-workout Snacks

In an ideal world, you’ll want to have a meal/snack within 1.5-2 hours of your workout. But, we don’t always have that option. So, if you have a gym session at 5pm and it’s 4:00, try out these quick pre-workout meals/snacks.

Fresh Fruit (w/ Almonds or Walnuts)
If you’re on the go, aim for some fresh fruit. Especially ones that contain a lot of water. Slices of Watermelon, Grapes, Peaches, Apples, & Oranges are all great options. And add a handful of almonds or walnuts for some good fat and protein to keep you going through your workout.

1/4 Avocado on Whole Grain Toast
Super healthy fat, great carbs, and some protein. Mash up the avocado, and add some chilli pepper to spice things up

Iced Coffee Protein Shake
This is as simple as it sounds. Take 1 cup of iced coffee and blend it with a scoop of protein mix. The mix of caffeine with the protein & small amount of carbs gives you the energy to power through a workout.

Oatmeal (or Overnight Oats)
This is my preferred go to option. Great carbs, and adding either nuts or seeds can get you good fats and protein. Or add a scoop of protein mix for added protein. I add almond milk because you really don’t want to have dairy products to close to your workout.

Nutrition/Energy Bars
These can go the way of Candy Bars really quick. So, aim to pick one natural ingredients and also a low ingredient list. KIND BARS & OATMEGA BARS are solid options.

Your Questions- Best Diets, Lose Fat, Vegetarianism, Favorite Foods, Best Workouts and more.

On Episode 22 of the 1LIFE1YOU Podcast Episode, I answered your questions on a few different topics.

Questions range from, best diets to being vegetarian to best exercises for specific body parts, to how often you should workout, to weight loss questions.

Question List:

  1. What is a good high protein, low carb diet? (2:13)
  2. What’s a great exercise to help lose your stomach and lift your butt? (3:42)
  3. Is it hard being a Vegetarian? (5:50)
  4. Fastest way to lose fat? (7:37)
  5. Is my wife into fitness? (9:53)
  6. Number of times you should workout? (10:46)
  7. Help with the scale not moving. (12:56)
  8. How do I get/stay motivated? (15:09)
  9. What’s my favorite dessert? (16:49)
  10. What do I do for fun (excluding anything with fitness) (18:50)

Check it out.

If you’re listening, screenshot and tag me on Instagram or Twitter @nicksherman__

TRX Full Body Beginners Workout

I really like the TRX suspension straps. I don’t use them enough, but I’m filming a lot of TRX exercises to add to the 1LIFE1YOUFITNESS App library, so here’s a good compilation of movements that you can piece together and get a great workout.

TRX Bands/Straps are great for all fitness levels

You get a great cardio and strength workout from them.

It’s low impact. Easier on your body.

And it’s super convenient to take with you and workout anywhere!

Here’s a full list of all the movements in the video (in video order):

  • Chest Press
  • Chest Fly
  • Lunge Fly
  • Ab Fallout
  • Tricep Extension
  • Squat
  • Standing Pull In
  • Squatting Pull In
  • Bicep Curl

Full Body being worked out. You can try it for reps (8-10 reps to start) or put it on a timer (20-30s each to start).

Why Motivation Is BS

*This blog goes with episode 21 of the 1LIFE1YOU Podcast. You can listen below or check it out on all streaming platforms*

In the fitness world, and really, in the social media world, #Motivation is SUPER popular. Between the Instagram hashtags and photos, to the Pinterest posts, you can not escape the word.

But, is it something you should seek out?

When do you feel motivated? Seeing your favorite celebrity/athlete doing things, or looking how you’d like to? Or seeing the IG video that makes you want to go workout? Or maybe that Pinterest pin that really speaks to your soul???

Whatever it is, you’re inspired, you’re motivated to get up and get moving. Which is awesome! Whatever or however you get yourself going is great! It’s great to have goals and want to go out and crush them.

In that way, motivation is great.

But, just having motivation alone will not get it done.

Motivation without a plan is nothing.

Motivation without action is nothing.

It ends up being just a good feeling. It’s just you giving yourself a reward without doing any actual work.

If you have a goal, you have to know that you will not always be motivated to achieve it… The cool thing is, you don’t have to be!

Action does not need motivation.

Discipline will always outweigh motivation.

Being in this crazy fitness/coaching/trainer world, I hear sayings like, “I’m just not motivated to workout (or meal prep, or go to the gym or work on that project)….

And when that happens ( it ALWAYS happens), you really have to look at your goals.

Do you REALLY want to lose weight, get stronger, healthier, fitter?

If the answer is NO, that’s cool. Let’s sit and figure out a different goal.

But, if the answe is YES, then you have to move past motivation.

Motivation can get you started, but it won’t ever keep you going. Discipline will. Building daily habits will. Action will.

Question: How often are you motivated to go to work? Or to get up and brush your teeth?

You usually aren’t. You are disciplined, you have the habit built. Your goals should be treated the same way.

Stop relying on motivation to get things done. Focus on consistency. Day in. Day out. Skip the hashtags. Stop watching the motivational videos, and do the work.

Find your own goals, and take action.

Click photo to listen to the podcast

Best Tools For Weight Loss

There’s a lot (like a whole lot!) of diets, books, supplements, wraps, & teas out there in the world.

Do any of them work?

Short term: Maybe Long term: No

Yes, all those things you see online, and in the “nutrition” aisle at the Target, can work short term. If they didn’t provide some type of results no one would buy them.

They are equivalent to a “Get rich quick” scheme. Promises of weightloss, even seeing a little. But, long term, I don’t know anyone who have had sustainable results with any of them!

What I do know that works is, measuring and weighing your food intake. I know. I know. Seems like a lot of work.

What if I told you it only takes about 5 minutes out of your day. 5 minutes a day to start seeing results.

Either counting calories or going with portion control, measuring and weighing your food should be the go to option!

So, what do you need to do this?

A couple things. Some you probably already have in your house!!

1. Measuring cups

Know what a cup of rice, or 1/2 cup of milk looks like.

2. Measuring spoons

How much oil do you use? Or butter? Or salt? 1 or 2 tablespoons? The difference is 100+ calories. And over the course of a week? 700+ calories that you could have cut!

3. Food Scale

This is major for knowing what your eating! Is that 4oz of chicken or 6? Hope you know, because that’s a 200 calorie difference that most can’t eyeball.

4. Heart Rate Monitor

I LOVE my Fitbit! *Not an ad lol* It gives me soo much information to use. A couple clicks and I have a pretty close estimate to how many calories I’ve burned in a day.

And weightloss is simply eating less calories that you burn. Weight gain is the opposite.

5. Patience!

Everyone wants to lose weight FAST! “10lbs in 3 days. Guaranteed!” Sorry to tell you, but…. that’s a lie. A really big one. Patience, discipline, building habits is key to hitting your goals.

If you lose a 1/2 pound in a week, take the win. Weight loss is not a straight line. It’ll have it’s ups and downs, but sticking to your plan will help in the long run.