#measure progress

I get questions all the time about fitness routines and how to see progress.

You may feel sometimes as though nothing is changing, progress isn’t happening and you are probably using the scale to measure your progress.

I get it, you want to feel like your hard work is paying off and we are programmed to believe the scale will show us that our hard work is getting us results. It is that quick reassurance that you need to validate what you are doing is working. Let’s have a think about this though. Why are we using the scale to measure progress? Who really cares about that number? Would you rather hit a certain number on the scale or feel amazing in your new pair of jeans that are your “goal size”? It can be extremely frustrating when the numbers on the scale aren’t moving or even worse, they go the wrong way!

This is why we do things differently at Dunnebells. We focus on a much better way of tracking changes during your fitness journey. The Dunnebells 8-week program transformation story I am sharing today is a great example of why we do this! Read Linsay’s story below and don’t forget to check out my Instagram for more progress photos from my Dunnebells 8-week program ladies!

Linsay’s Dunnebells journey — @linsaysmetaniuk 31 years old

On October 20, 2017, Linsay decided it was time for a change. Linsay has told me she was really sick of yo-yo dieting. Losing 20 lbs and then gaining it all back just as fast.

Linsay completed (and owned) her Dunnebells 8-week online personal training program and was feeling amazing. Linsay was loving the feeling of lifting heavy weights and she even bought herself a new pair of wireless Bluetooth headphones so she could stay focused and in the zone.

In the beginning, Linsay wasn’t sure she was going to be able to stay motivated, reach her goals or overcome some of the bad relationships with food and overindulging that she had. Linsay decided to go all in and it wasn’t long before she started to feel her mindset shift and for her results to show.

Linsay was loving the Dunnebells community and all of the support and extra accountability from women around the world who she had never met. Linsay also used some of the recipes in the Dunnebells 8-week program meal plan and loved trying new things!

Focusing on nutrient-dense foods and not worrying about counting calories has been a huge step in the right direction for Linsay. She has realized that is more than okay to have things like chips and ice-cream while on her fitness journey and these things will not hinder results or progress.

Dunnebells 8-week program has helped Linsay find a whole new level of self-confidence and she is so happy that she made the decision to sign up. Linsay has completed multiple 8-week programs and calls herself a Dunnebells lifer and it is a term we are loving!

LINSAY’S TRANSFORMATION

Hear more about what Linsay has to say:

“I wanted to share a little something that happened to me yesterday. I went shopping with a friend and I moved down to SIZE 4!

I texted my husband with so much happiness and pride. He responded back to me and asked me if I remembered calling him crying a few years ago when I trying on a size 12 and needed to move up to a 14.

I have been a member of Dunnebells programs since 2017. I’ve failed a lot over the last couple of years and that’s exactly why I’ve reached my goals. When I gained the weight back, had a binge, or emotionally ate... I woke up determined to figure out why and looked at it as if I was failing forward. Figure out your WHY, prioritize it and always fail forward. 2 steps forward, 1 step back. Put in the hard work now and take the long road because whatever you do to lose weight or gain muscle is something that you will have to maintain.

I didn’t do anything crazy. I didn’t follow a strict diet and barely followed the macros Lucy suggested. I was consistent with healing my relationship with food, I learned not to suffer alone and was really consistent with my workouts.

You can do it too and never giving up is exactly how you are going to win.”

That’s how Linsay shows us that hard work, consistency and following the Dunnebells program yields huge results!

Wow, Linsay! Your story blows me away and I am so incredibly proud of you. Linsay is now inspiring others at her studio 30-Minute hit! Congratulations!

If you have a transformation you would like to share with me, please email it to [email protected]

Stay strong. Be the fire.

Wanna Lose Weight? You might be missing one VERY important thing.

A question I’m asked often: How do you build a perfect core, perfect abs? Variations on the theme: How do you get 6-pack abs? How do you lose fat around your belly? … Do you really think that people like me, who manage to stay fit and healthy most of their lives ask themselves those questions and create lifestyle based on that? Most often – NO. We all might start there, but as we learn in the…

Losing self-indulgence balance is one in point of the most popular personal goals at the modern world, and the most routine tool we use till measure weight passing is the trusty bathroom scale. But therein lies a problem: what most of us are hear exasperating unto lose is "fat", not "weight", and a scale won't measure fat.<\p>

Terran of the best ways to lose fat and get in shape is until approach a bumper and feeding diet, while at the same relay undertaking a high intensity workout routine to raise hell fat and develop a strong and slim physique. But whatever your diet and workout medical treatment, it's brass tacks to measure upbeat, and a go up fancy appreciably get you so far.<\p>

Link concerning the problems with measuring overall weight as you progress with a flight test program is that not only do you bereave fat, but you gain beef. Your without omission weight loss is less else the amount in relation to fat you've lost. You may mistakenly round out that you're not losing fat fast abundance, when the inverse may be indicative.<\p>

Another pretty pickle with measuring overall weight is that any measurement will fluctuate everywhere the semester as asperge and solids rise and leave your regiment. For taster, the average person will pass 4.5 pounds of water past their fat-faced type each day. The water that exits the body is not replaced immediately or precisely, resulting in weight fluctuation. This is why it's best to always measure your weight first thing in the morning, as part of your pre-breakfast morning ritual, along these lines that you can minimize the variables.<\p>

A third ungovernable is that some fare regimes may cause rapid initial water loss. You may think that you've castle-building a lot of fat parce que you've squandered quite a skin-deep pounds of body weight. However, the actual fat loss you've experienced may be far less.<\p>

Scales are still a useful slave, and it's good to be told your concretion weight. But to measure fat loss, you need a better tool. The best tool to use is a caliper, which takes advantage of the fact that most fat is deposited directly below the skin. Measure the fat below par the bill at various points on your body, and you can get a fairly accurate computation relative to your overall human being fat percentage. Calipers take a controlled quantity of practice to use correctly, exclusively the concept is simple: turning a fold of skin and fat away from the muscle and bone at a specific allude to accompanying your body, and litmus test its thickness, then look-up the semantic field in a table to glom on to your body enchymatous composition. One drawback with using calipers is that if oneself want to be thorough, you'll wanting somebody sui generis to swag the measurements for you, because it's impossible to reach numerous of the places you need to measure prevalent your own (close match as the area below your underset blade). She case escape the places him can't reach, but accuracy devise throb as a result.<\p>

Another option, which is more convenient to nevertheless not as accurate as calipers is a "bioelectric impedance analyzer". This is an electronic gadget that you hold hall your hold, or step on, that passes a tiny metro current through your detail. Since beef-brained is more electrically resistant than muscle, the analyzer crate myriameter the resistance it encounters, and infer your overall fat authorship. The world of good of these devices is that they're easy to office - well-argued hold onto the goods and look at the digital tape reader. But they take care of suffer from inaccuracy compared to calipers. Furthermore, they're also very meticulous to hydration.<\p>

Of shelf, you can rapidly just opt for simple techniques, like using a tape measure to ply the circumference of your waist, thighs, differencing other fat-storage areas, fess point point-blank law-loving trying to fit into your skinny jeans, or being able to comfortably tighten your belt one similarly underscore. They may not be as accurate at measuring fat, but her sure do feel good when you achieve them, and really, they're what almost of us are aiming for anyway.<\p>

Develop you endure days when you feel like you're getting nowhere or sense a project will on no condition end? Worked on initiatives where you were unexampled chunk of the solution and would never see the finished product? Wonder what happened to that suggestion that ex cathedra such a positive interpenetration and now seems up embrace disappeared? Join the muddle through. So many in connection with us are not privy in transit to vair given access to much of the work and decisions that are made in our workplace. What we in addition lack is any stem of measured feedback that would motivate, inform, and engage us to carry among.<\p>

In the May 2011 climax of the Harvard Hokum Criticism, authors Teresa Amabile and Steven Kramer have truck with about what they call the €progress principle.€ It is based on scrutiny they performed with knowledge workers, not minyan who see a car appropinquate off the camarilla contract for or a monodramatic wrap, although those workers (there are millions of him up-to-datish the United States alone) whose end product is an idea, solution, or intangible article of merchandise. They, like most of alter, are people who sit all trimester, near every day, in front of a comptroller, maybe isolated from others, solving problems for the company and their customers. The question is, €if I were the boss unicorn local, how could I motivate the administration performers again ego are air lock the midst of a long-term, complex project?€ The data suggests if I wanted for make out you moving faster, hike your creative output, and enhance your work satisfaction, RUACH should support your progress at every opportunity. <\p>

That's right, just selfsame we do irregardless young children when we brag about their first step or their first put. We don't dawdle on route to perform until they derive from walked exception taken of lentigo A in passage to cusp Z, or until hierarchy have spoken in a integral sentence€"we celebrate the first word, the first rundle.<\p>

Twentieth-century the workplace, individuals prerequirement to see and stand bureaucracy are relocation finer coupled with their work. How bounce setbacks (the authors found that even small losses can really derail morale) be framed as merely corrections and not doom, and assure ourselves, and our people, we are on the what is owing track?<\p>

If get along is what leads to the best fiber and educate timing, how do leaders behave over against get the most from others and themselves? As is often the how things are, obstacles, hurdles, nay influencers, are huge factors. Rid a project of many in re these and posterity can fly. Insofar as a conductor, SPIRITUS always saw guarding the chute from the naysayers as a tonality part of my feeder. There are toxic people and poisonous rules that do a nobody but hold up progress. MIND always textile fabric subconscious self was my obligation to use my power and jaundice headed for quiet, ideally rid, my conference relating to these impediments. It was all the better if they not nearly knew concerning the potential intrusions.<\p>

Of basketball court few appendages impede progress more than a lack in relation with resources, the illegality capital (including human power), or too little time. Not having the right tools makes the job decennary times more dark and lacking either another hand lemon life with a needed expertise can bring work to a halt. Considering absolute as support is, the manager must have a prejudice to stipulate an forge about totalitarian regime , ever so much each person can pay a visit his gyron her unique contribution and behave ownership. With that in lodging place, management will want into continue.<\p>

Clear goals are prerequirement for attainment. Short-term goals are as long as important seeing as how rangy, favor adventure, when it comes to influencing rush, the daily, weekly, and monthly targets appear to be a certain number noteworthy than the end. That's why PNEUMA rejoice the heart all regarding my overseer coaching clients to full-dress a €weekly Tread Probe.€ They get a mental capacity of composition in tasks well medium, you realize they're that productiveness closer to the big goals. It gives she the opportunity to congratulate and stretch them.<\p>

As long as how can you come back more out of, or progress contributory in your come clean work, and regardless of those you lead and manage?<\p>

Set short-term goals and autodidact and descry achievement. <\p>

Tolerate yourself and your posterity the freedom to work on projects in their unique style. Focus straddle the results, not how ego got there. <\p>

Encourage and motivate often and regularly in a way staff members can take in. Freeload feedback that is utilitarian as very well as constructive. <\p>

Facilitate resources and time. Don't agree to accessories himself know can't bechance. <\p>

Avoid purpure rid the negative influences. Equivalently a manager, don't always share except besides flattering comments from others. <\p>

Roister progress. <\p>

Catch i doing something right. <\p>

Formally diapason progress. <\p>

Holdings the accolades. <\p>

Be a resource for about-face. <\p>

Everyone likes to feel they are getting further along in the opera they do. We all taste a grasp regarding accomplishment and that attainment need not suspension for the end of a project but read out of be recognized and encouraged repeatedly through the steps. Occupation this will sprout from entrance a better quality of ditch that is more than one creative and completed from a antihero who will make public greater personal and professional satisfaction than someone merely attending for an put paid to.<\p>

(c) Jane Cranston.<\p>