Have you ever felt like you’re doing everything right? You’re trying to eat healthier, you’re exercising, you’re working hard, and the scale still won’t move. You’re not failing. One of the biggest mistakes I see is that believing if the scale isn’t moving, nothing is happening. Weight is only one measurement. Progress is much bigger than a number. The goal isn’t just to lose weight. Don’t let the scale have the final word.
Right. Welcome back everyone. Bienvenidos. This is episode seven. Hey, everyone. Welcome back to the Vanessa Carlson Fitness podcast. I am Doctor Vanessa Carlson, physical therapist and founder of Vanessa Carlson Fitness, where we help busy women become stronger, healthier and more confident without spending hours in the gym. I am really excited about today’s topic because I have experienced this myself and help other women over the years.
Bus through this hurdle if you will, of when you’re doing everything right, but it doesn’t feel like the scale is moving, it’s not budging. So have you ever felt like you’re doing everything right? You’re trying to eat healthier, you’re exercising, you’re working hard, and the scale still won’t move. That’s you. I want you to hear this. You’re not alone, and you’re probably not failing.
Today we’re going to talk about one of the biggest reasons women struggle to lose weight, even when they’re trying incredibly hard. So let’s dive in. I’ve seen women struggle with this, whether they’re just starting their workouts and their routine and their in their first few weeks. Or maybe it’s been a few months and maybe they hit a plateau, so to speak, which is not really a plateau.
Or maybe it’s been a couple of years. And one of the biggest mistakes I see is that believing if the scale isn’t moving, nothing is happening. Let me say that again. One of the biggest mistakes I see is that believing if the scale is not moving, nothing is happening. I remember having a client. So right now I do zoom one on one personal training live, and I get to work with clients all over the country.
But I remember when we owned our women’s gyms that we had one particular client and she was wearing all the right things, right? She was exercising. She was making changes to her diet. She was being consistent. And there were so many victories, so many milestones. I mean, her posture was better. The way she would walk into the gym was better.
She was more confident. She knew what she was doing. She was following the programs. I was giving her her energy. She was going on missions trips. She was going on hikes without a problem. She could lift more right than women have her age. She was getting off medications. Those are huge. But she was super, super, super frustrated that her weight was just going up a little bit down a little bit up, a little bit down a little bit.
And she was just getting so sick of the scale. And I totally, totally understand. And I remember hearing her heart. But can I tell you something? Same thing I told her weight is only one measurement. Your body is changing in ways the scale cannot always measure. The scale don’t know what the heart is doing. The scale doesn’t know that you can poop more.
The scale doesn’t know that you can sleep better. The scale doesn’t know that your your your mood is better. It can’t calculate that. Come on. Maybe like her, you’re building muscle. Maybe you’re building muscle. Maybe you’re becoming stronger. Maybe your energy is improving. Maybe you’re sleeping better. Maybe your clothes fit differently. You feel more confident. Guys, progress. Progress is much bigger than a number.
I currently have a client who just recently told me we’ve been working out together almost a year, that she is so happy. She is no longer letting the scale dictate her victories. Here’s the thing. Prior to this conversation, when we first started a couple months in, she was a bit discouraged. She’s been exercising more consistently, making healthier food choices, showing up every week.
But every time she stepped on the scale at that point, she felt defeated. She thought, what’s the point, right? And at that time, I asked her something besides the scale, right. What’s different? And she stopped, and she thought for a moment and she smiled. I’m sleeping through the night. I have more energy. I just took a trip out of the country.
She just took a trip out of the country with her husband and her her sister and her brother in law, and she was able to move better, right? Sleeping through the nights has more energy, just like a trip out of the country. And she felt so good moving and eating well. She was in control. She said I’m in control.
She lost two inches around her waist and starting as well as in other places, she’s not hurting as much. And she even said, my husband told me I seem happier. These things mattered. The scale simply hadn’t caught up yet. Even for myself, I remember when I was challenging myself to really change my body, and I was training for my first physique show.
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I was doing the figure segments and I remember, you know, slimming down, building muscle. And I was like, man, you know, the scale is I had this just this number in my head that I felt like I need to hit, maybe just from conversation with other competitors or natural bodybuilders. And the scale wasn’t budging. And I remember getting so upset.
But once that switch went off in my head that like, wait a second. I’m still building muscle. I’m still getting closer to my goals, I’m still building strength, and I’m doing way more than I could have ever done before. Right? I needed to put that number to the side that can’t take into account of all the other victories and milestones that I was achieving.
My body just had it. For whatever reason. The scale didn’t catch up yet, but what I was missing in my training was sleep. I needed to rest at that point in time so that my body can do what it needs to do, right when you rest, I don’t know the magic is happening. That’s when fat is breaking down.
That’s when muscle is building. And so anyway, that was just a little bit about me in that moment where I had to like put that number aside, put the scale aside and just keep going, right. And be patient with my, my, not just my body, with myself. We want things like yesterday, you know, we live in such a fast paced, but the time is going to pass anyway.
Might as well continue to make those healthy habits, whether with eating, drinking water, getting rest, getting in strength training because you’re going to benefit from it. So can I encourage you? Please don’t let one number determine your worth, your success, your health. Our health is so much bigger than your weight. I always tell everyone I train. Yes, we’re going to talk about muscle and fat, but exercise this lifestyle helps with all the things you can’t see that are running on its own, that need exercise to continue to run on their own and do so well.
Right? Exercise is going to help your heart, your digestive system, your hormones, your immune system, your lungs, your respiratory system, your bones. Another reason women struggle is because they’re trying to be perfect. Perfection is so overrated. Monday everything goes great. Tuesday. Still doing well. Wednesday someone brings donuts to work. Thursday. Life gets a busy Friday. I’ll start over Monday.
Sound familiar? I’ll start over Monday. Sound familiar? The problem isn’t the donut. The problem isn’t the donuts. Let me say that again. The problem isn’t the donuts.
The problem is quitting. Your body doesn’t need perfection. It needs consistency. One healthy meal won’t transform your life. One unhealthy meal won’t ruin it either. It’s what you do week after week that changes your health. Can I share something else? Many women are actually underestimating stress. Poor sleep, busy schedules, hormonal changes, emotional eating. All of these things can affect your progress.
Going back to the first example of that client that I worked out with in our gyms and our women’s gyms, we realized she was getting off of medications. And after discussing with her doctor for her right. Intermittent fasting was just what she needed. That was the key to unlock for her to start dropping some weight. But imagine if she would have just quit and stopped.
All of those gains of strength, endurance, her mobility, her posture, her confidence would have just wet. It would have just gone. The other example I gave of of the women who was who, my current client, who was getting frustrated right when we first started because the scale really wasn’t wasn’t budging, was going up and down, up and down.
But she was losing inches and and she was able to enjoy a major trip outside the country. She was having some fluid retention. Again. I remember telling her, this is not fat, this is fluid. So we started changing things, getting more of a lymphatic workout. She started getting massage and now, like the weight is coming down. But my point is, if they would have just quit all of those other gains, the things going inside their body, their posture, their sleeping better, their energy, their confidence that would have gone down the tubes.
Right. Weight loss isn’t just about calories, it’s about your entire lifestyle. That’s why quick fixes almost never last. One of my favorite moments as a coach is when someone stops obsessing over the scale, and instead they start celebrating things like, I lifted heavier today, I walked father, I play with my grandkids. Maybe instead of walking they went for a jog or a run.
I was able to play 18 holes of golf without any issues. I climbed the stairs without getting winded. Those victories lead to lasting transformation. We want to keep that positive feedback loop going right, eating well, sleeping, drinking in your water, getting in your exercising, enjoying your life, keeping that wheelhouse going. Here’s something I want you to remember. The goal isn’t just to lose weight, or for that number on the scale to go down.
The goal is to become healthier. Build your strength, your posture, your ability to move and do the things you love with those you love. Because when you feel better, you do better and everyone around you is blessed by it. Because if you only chase the number, you’re probably become discouraged. Just like I became discouraged. And I love exercise, right?
It comes very natural for me. It’s my passion. It’s what I love to do, and I love helping other people to do it. But anyone can easily become discouraged. It’s not just you. So if you just chase instead of that number, chase better health and healthy habits, the weight loss will often follow. It will come into alignment. Trust me, I’ve seen it happen so many times over the years.
I truly believe God gave us these bodies to care for. Not to criticize. Not to constantly compare. And I’ve seen it so many times with women who are older, comparing themselves to those in their 20s or in their teens. Guys, every decade our bodies change, right? Maybe you have children. May you. Maybe you have more than one child.
Maybe you went through something traumatic. Maybe you’re on a certain medication that’s affecting things. Stop comparing. Stay in your lane and let’s keep going. You got to stay in your lane, and it’s just one step at a time. One workout at a time, one meal at a time. Your body is a gift. Treat it with kindness. Feed it well.
Give it food that makes your cells alive, not junk. Move it often. Rest it. Take care of it. Not because you hate it. Not because you’re trying to compare yourself to whatever you’re seeing on social media or your neighbor or your coworker, but because you’re thankful for it. Gratitude changes everything, and that is my desire for you to be grateful for this body, to have a mind shift that’s clear out, to clear out your lenses and have a new perspective.
So my challenge for you this week, instead of asking, how much weight did I lose? Ask yourself instead, did I make a healthier choice today? Did I move my body? Did I drink enough water? Did I even sleep enough? Did I honor the body God gave me? If the answer is yes, you’re moving in the right direction. Keep going.
Even if the scale hasn’t caught up yet. Don’t let the scale have the final word. Don’t let the scale have the final word. Absolutely not. Let your habits speak louder. Let that focus, that determination, that motivation speak louder. And if you’re like, man, I need that motivation or help, I would love to help you with that. Here’s the thing you’re not alone and you don’t have to do this or figure it out by yourself.
Healthy habits create healthy lives. I really hope that this helped you and encourages you and really changes your perspective. And if today’s episode encouraged you, would you share it with someone who feels discouraged about their journey or about their weight? I think there are a lot of women who need to hear that they’re not broken. They don’t need another crash diet.
They need a sustainable plan. And if you like, help building that plan, I would love to walk alongside you. You can reach us at (207) 467-5509, or visit us at Vanessa Carlson to learn more about our one on one live coaching, our live virtual training, and our supportive community. If you’re enjoying these episodes and what more practical health tips every week, please take a second to subscribe.
It really helps us to grow and reach more people. Thank you so much for spending time with me today. I appreciate and I value you and your time. So until next time, keep moving, keep smiling. Keep choosing small, healthy habits because lasting transformation doesn’t happen overnight. It happens one faithful choice at a time. God bless you.
And I’ll see you in the next episode. Episode eight, where we’ll talk about that stubborn belly fat that women experience at the age of 40 and above. All right, guys, stay blessed Ciao for now.
Vanessa Carlson, and I am the owner of Vanessa Carlson Fitness. I am Raider Carlson and I am the general manager. At VC fitness our first goal is our fun first approach with all of our clients. Working out should not feel like a punishment at all, and we strive to make it the highlight of their day. The workouts are tailored.
I love using my background as a doctor, physical therapy to make sure that we’re meeting our clients where they’re at, to help them to get to where they want to be. And I think the third thing is the accountability and communication. So not only do we have one on one sessions with our clients in person and via zoom, but with the app, we are communicating with our clients almost on a daily basis so that they feel confident.
Those companies don’t have a doctor of physical therapy on staff. And so obviously Vanessa is a doctor of physical therapy and highly sought out around the country. And that brings me to my next point that we are the highest rated, the most reviewed personal training company in Portland, Maine, where our headquarters are located. However, we train virtually nationwide through zoom, through live zoom sessions, and so it doesn’t matter where you live.
You can work with Vanessa. And then the third thing is our very first session with Vanessa is only a dollar. We call it the region rise assessments, where basically it’s a meet and greet where she looks at your body using her Doctor of physical therapy skills to make sure that you’re getting the most out of your session and make sure that it’s a good fit for you.
I mean, obviously, we know that we can work with anybody, but obviously it’s got to be a good fit for you. So when I was a child, my grandmother had breast cancer and I was very close with her and was with her for a lot of her appointments with chemo, radiation, all the things and kind of seeing how that affected her.
And I just knew early on I wanted to do something to help people with their health. I didn’t really know what that was going to look like. Fast forward as a child, I remember getting my first Barbie workout video working out with Dance Barbie, and that just was a core memory for me. It closed the door, worked out, felt great, and then fast forward some more.
I knew that I wanted to do something in the health and medical field, and had really great mentors and teachers that helped direct me where I knew I wanted to have a gym one day. I didn’t know how I was going to look, and we had our opportunity. As I was a physical therapist to open our first gym, I just went for it and just really wanted to help people learn how to take care of their bodies.
I just knew that fitness was my passion. And just over the years, it just all worked out together. And here we are. The rest is history. So here’s the thing you don’t have to figure this on your own. And I totally understand how exercise can be overwhelming. We all know that we need to eat healthy and exercise and work out on carve time for it, and don’t feel like you have to know it all.
Do it all by yourself. And even if you’re feeling unmotivated, know that you’re not alone. So my my message to you is surround yourself with someone who is motivated. For someone that is passionate about exercise and eating well and building a positive habits, good healthy habits. I don’t know how to paint, but if I want to make a canvas painting, I’m going to go to a place that the person is a great teacher and passionate about it.
And I’m going to come out with a beautiful painting. Same thing with this. Take the shame. Take the pressure off of your shoulders. You’re not alone in this. Many people I work with all the time don’t know where to start, and I am honored to come alongside and help you figure it out. And just start building that momentum and get in your stride.
And I promise you, you won’t regret it. So anything that we’re saying resonates with you. Don’t wait. Just call the number. Or you can put your information on our website and someone will get. Get back in touch with you very, very quickly. I mean, you got to do it so fast and you don’t know what you’re doing because your mind, which I get in the.
So don’t let them get in the way. Only it’s only $1 to try, Vanessa. And it might be the most impactful hour in 15 minutes of your life. Here at VC fitness for your first consultation, it’s only $1. The assessment is going to just go over some things that are on your heart. Give me a good idea of your body awareness, your mechanics and see if we are a good fit and it only costs $1.
So you can find us at BC fitness. Or you can call the number (207) 467-5509. Again, that is (207) 467-5509. And you can look at us and VC Fitness dot live. And one more time you can call (207) 467-5509. And we are waiting for your call.