Episode 103: Ditch the Scale: Redefine Your Fitness Success and Transform Your Mindset

In this episode of the Boost Your Metabolism Podcast, Janine explores the pitfalls of obsessing over the number on the scale and how it can hinder one's fitness progress. She emphasizes the importance of focusing on body composition, muscle growth, and overall well-being instead of chasing a specific weight. Through client stories and personal experiences, Janine illustrates that true progress in health and fitness is measured by strength, energy, and confidence. She challenges listeners to shift their mindset and prioritize their holistic wellness over a mere number on the scale.

00:00 Welcome to the Booster Metabolism Podcast

00:07 The Scale and Your Mindset

00:50 The Misleading Nature of the Scale

01:48 Building Muscle and Patience

04:28 Client Success Story: Katie's Transformation

06:42 Mindset Challenge for the Week

07:43 Final Thoughts and Encouragement

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Episode Transcript

(00:01):
Welcome back to the BoosterMetabolism Podcast.
I'm Janine, and I'm so glad thatyou're here with us this week.
So we are diving into mindset,specifically how the scale may
actually be hindering yourprogress instead of helping it.
Over the last four years ofcoaching clients, I've heard it
time and time again, peoplechasing a specific number on the

(00:22):
scale, and honestly, I've beenthere myself.
If we start believing that if Icould get to 130 pounds, then
I'll finally be happy and feelgood about myself.
But is that really true?
I mean, does a number on thescale actually define your
satisfaction with your healthand fitness?

(00:42):
Does that number on the scalegive you the energy you're
looking forward to enjoy familyhikes or new adventures with
friends?
Here's something I know we oftenoverlook.
I could line up three women infront of you, all of them
weighing exactly 130 pounds, andI guarantee you'd never guess.
They all weigh the same.

(01:03):
Why?
Because body composition canlook very different from person
to person.
I see this with my clients.
I see this with myself when Icompare myself to other people.
I'll just be very open.
I weigh 140 pounds myself, andat my last doctor's appointment,
my doctor literally said, whoa,I didn't expect that.

(01:24):
You don't look like you weigh140 pounds.
That right there is the perfectexample of why the scale doesn't
tell the whole story.
Now imagine this.
You come to me as a client andsay, my goal is to be fit and
toned and I want to weigh 130pounds.
When I see 130 pounds on thescale, I will have achieved my

(01:46):
goal and I'll be happy.
To be honest, to achieve thattone, look, we need to build
muscle, which means eatingenough calories, lifting weights
consistently and honestly, I'dlikely recommend maintenance
level calories, which meansincreasing your protein,
following a structured strengthprogram at least four times per

(02:07):
week that focuses on progressiveoverload.
Here's the thing.
Building muscle takes time andconsistency.
It's not an overnighttransformation and results don't
always show up immediately onthe scale.
That's why it's so important tobe patient and trust the
process.

(02:27):
Real lasting change happens whenyou focus on what you're doing
well each day, not just thenumber on the scale.
You have to remember thatchanging your physique for a fit
tone look takes time.
Muscle growth, strength gains,and improved body composition
all require consistent effortover weeks and months, not days.

(02:51):
If we try to rush the process byobsessing over the scale or
cutting calories prematurely, werisk sabotaging the very results
we want.
Three months in, you might cometo me frustrated because the
scale hasn't moved.
Maybe it's even gone up a poundor two.
But when I ask how you'refeeling, you tell me that you

(03:13):
feel stronger, you have moreenergy, your clothes fit better,
you're sleeping better, yet youstill want to drop calories
because that number on the scaleisn't where you think it should
be.
Is where mindset becomeseverything.
If we constantly chase a smallernumber, instead of paying
attention to the real indicatorsof progress, we can actually

(03:35):
sabotage the results that we'relooking for.
To achieve that fit toned look,most women want, we have to
build muscle first.
If we skip that step and jumpstraight into a calorie deficit,
we often end up skinny fat,meaning we have a normal BMI,
but a higher body fat and lowermuscle mass.

(03:59):
Let's put this into perspective.
A pound of fat and a pound ofmuscle both weigh the same.
A pound is a pound, but theydiffer in density.
One pound of muscle takes up 15to 20% less space than one pound
of fat.
Muscle is more compact and firm,which is why two people can
weigh the same but lookcompletely different.

(04:20):
That's why focusing only on thescale can be so misleading and
really can hinder your results.
I would like to share a clientstory that perfectly illustrates
this mindset shift.
One of my amazing couturefitness clients, Katie, has
completely redefined whatsuccess looks like in her health

(04:41):
and fitness journey.
Katie is a busy nurse and mom oftwo who like so many high
achieving women, used to thinkprogress meant watching the
number on the scale go down.
Before starting her journey withus, she stayed active but didn't
have a structured routine.
Cardio and calorie restrictionwere all she'd ever known.

(05:02):
After her second baby, she lost25 pounds through a low calorie
diet without exercising.
But over time, the weight creptback on.
Even though she was stillrestricting calories, that's
when she realized something hadto change.
She was tired of feeling stuckand wanted to learn how to truly
fuel her body and feel strong.

(05:22):
When she started with Couturefitness, her main goal was to
get toned and understand whather body really needed to reach
that goal.
One of her biggest fears wasincreasing her calories because
like so many women, she'd beenconditioned to believe that
eating less was the only way tosee results.
Fast forward to today, and she'sstronger than ever, both

(05:44):
physically and mentally.
She's built visible muscledefinition.
She feels confident and hascompletely shifted her mindset.
While the scale hasn't changedmuch, she's learned that true
progress isn't defined by anumber.
In fact, ditching the scale hasbeen one of the most freeing and
empowering parts of her journey.

(06:05):
Now instead of obsessing overthe scale, she pays attention to
how her clothes fit, how strongshe feels, how much energy she
has for her kids, and herdemanding career.
Success for her now meansfeeling strong, balanced, and
empowered, fueling her body withenough food to support that

(06:25):
lifestyle.
Her story is such a powerfulreminder that the scale can't
measure strength.
Confidence or mental freedom.
When you stop letting thatnumber define you, you open the
door to real lasting change.
So here's your mindset challengefor the week.
Focus on how you feel, yourstrength, your energy,

(06:49):
confidence, and overallwellbeing, not just the number
on the scale.
The scale can give feedback, butit doesn't define your worth,
your progress, or yourpotential.
There's so much more to lifethan a number on the scale.
You get one body and one life,so fuel it, well move it with

(07:10):
purpose and build the strengthand confidence to fully embrace
everything that life has tooffer.
When you stop chasing a smallernumber and start chasing a
stronger, more energized versionof yourself, that's when true
transformation happens.
That is freedom and that isliving life to the fullest at

(07:32):
Couture Fitness Coaching, that'sexactly what we're about.
Helping high achieving womenfeel empowered, energized, and
confident in their own skinwhile balancing it all.
In fact, I'll be honest, Ipersonally have my own coach
because I struggle with themindset of getting hung up on
this scale as well from time totime.

(07:52):
Sometimes I get so focused onthat number that I forget what
my overall goal is to feelhealthy, strong, empowered, and
confident.
So I as a coach myself, have myown coach because even coaches
need coaches to help them withtheir mindset, to help them push
themselves beyond what they maybe comfortable doing to be able

(08:16):
to achieve that fit and tone andhealthy look.
Because success in our healthand fitness journey is so much
more than just that number onthe scale.
So this week, ditch the scale.
Lean into strength, trust theprocess.
And remember, you are so muchmore than a number.

(08:37):
Thanks for tuning in.
If you liked this episode, if itwas helpful, share it with a
friend and I'll see you nextweek.