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Welcome back. Today we're going to be talking about something that I would say is probably one of the most important aspects of any fitness journey, but somehow often gets put on the back burner because we're trying to have a little black or white box tell us if we're winning or we're losing. And the amount of clients I see get discouraged over that tiny little box that seems to control our lives is really, really high. So today I want to talk about some non scale victories and helping you see joy in your fitness journey. Joy in the journey.

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I think we're so focused on the finish line that we forget all of the beauty that happens along the way, and that is what non scale victories show us every day. Those non scale victories are actually what keep us going. Those non scale victories are actually what help us feel good and empowered. So that's what we're going to talk about today. And before we get started, I do want to give a little shout out to Amber Pritch.

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Not afraid to get real. If you're looking for honest answers to why you're not getting results, this is where to go to find it. Andrea is fun, encouraging, and honest. She's done her homework, and she isn't afraid to share her passion and give you the truth, even when it's not what you want to hear. She's always ready to pick you up when you're convinced yourself that you can't make any more progress.

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She's positive, smart, and a motivational person. You can't help but wish you were real life besties with. Sign up for her podcast now. Amber, thank you so, so much for the review. First, let me say my podcast people, you are truly my online besties.

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Like, we speak the same language. I love my instagram. Deliciously fit and healthy Instagram's fun. I get to share workouts and information. But here is where we come to get real, to be positive, but still to love and encourage each other.

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I feel like there's so much confusion in fitness, and I want you guys to feel encouraged here, and I want you to get good information here. Someday I would love to do a meetup where I get to meet all my podcast friends in person, and then we are best friends in real life. So thank you so much for that review. If you love the podcast, don't forget to write a review. It makes a huge difference for the podcast's ability to grow, for me to book guests, and just to be here more consistently with you, which truly I love and adore so, so much.

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And don't forget to subscribe wherever you listen to the podcast. On Apple, if you go to the top three buttons, you can hit follow along so that you don't miss any episodes. And I believe on Spotify, Stitcher, and some other ones, it would be subscribe. That way, the episodes are downloaded to your phone automatically every single Wednesday so you don't miss anything. And as we get into today's episode, as we talk about these non scale victories, one that I'm not going to address, which I think is important, is sleep.

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They wash well, and it's just so unforgettable to sleep in that comfy pair of sheets. Everyone has slept in that bed where the sheets are itchy, or they've got those little balls on it, and you're like, oh, my gosh, I got to get out of this bed, not these sheets. I've had them for almost two years and they still feel fantastic. So simple 40. 40% off sitewide.

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All right, let's get into today's episode and talk about seven non scale victories that I need you to think about on a regular and remember for your exact circumstance as I point out my favorite non scale victories. Now, this is really, really important, and I know you're going to kind of want to blow me off and go, yeah, I'll do it later. I want you to do one of two things before we start this episode. I want you to get out a note in your phone and start thinking about your own fitness journey. The things that you are going through, whether you're trying to build muscle, whether you're trying to lose fat, whether you're maintaining whatever your relationship with fitness is, to make a note in your phone for you to go back and review as we talk about these non skill victories.

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Because I'm going to have you write things down in your personal journey based on the things I'm going to mention, so that when you're feeling discouraged, you can go back to this note and be like, oh yeah, I did develop that. I do have that now. And see all of these beautiful things along your journey that in that moment of discouragement, you're probably not seeing. I would actually prefer if you had a tiny little non scale victory notebook that you had that you kept in your gym bag or you kept in the space where you worked out or by your nightstand or wherever you can reach it easily. So when you are feeling discouraged, you can open up that tiny little notebook.

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Because one thing I've learned, if we let things bounce around in our mind, we forget people can tell me their phone number. I don't remember. I'm like, oh yeah, I'll remember literally 5 seconds later, not even two and a half seconds. I'm like what'd? They say we do the same thing with good things in our lives, let alone external stuff like that.

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But if I write down the number, I'm going to be able to go back and look at it and be like, oh, yes, okay, this is how I call her. So when you're discouraged, if you write it down, if you have a visual reminder of your non skill victories, in that moment of discouragement, in that moment where you're like, I don't even know why exercise matters. I don't even know why I'm trying to eat healthier. I don't even know why I'm trying to create this healthy lifestyle. I just feel stuck.

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You're going to be able to go to this tiny little notebook you have of non scale victories or the note on your phone and be like, this is why. This is why I continue to work on improving my health and being stronger and more functional and have a healthy lifestyle. More than just a number on a scale, but this is for a true maintainable life up until you're literally on the other side when you pass away, this is going to help you. So promise me that you're going to do that. As we talk about this, you're going to make some notes either in a little notebook or on your phone.

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And just so you know, this isn't just a thing I want you to do. This is actually something I have all of my clients do on our check in forms. For the monthly check in form, there is a question where I literally ask all my clients to list their non scale victories because I do care so much that people recognize these, and I do care that they visually write them down. So as they're answering that question, they're going, oh my gosh, I am increasing this or improving this or whatever the non scale victory is. They're visually seeing it because they're writing it down, which helps keep them positive as well.

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Which is why I want you to do it, because I truly feel like non scale victories keep people positive. I want you to think about yourself. When I list the non scale victory, I want you to think about your personal situation and what you are experiencing in that non scale victory category and write it down. This is going to make a huge difference for your ability to not hyper focus on the scale, to adjust your mood each day. Because I know oftentimes people get on the scale and that affects like, if they're winning that day or they're losing.

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If the scale has gone down, they are on cloud nine. They are super excited. If the scale has gone up a pound, the world is ending and everything is discouraging. And that roller coaster, we have got to get off. And let me tell you, I have been on that roller coaster.

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So I am not talking at you, I am with you. I have done that. I did it all through my twenty s. And I hate that roller coaster. It is not fun.

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I love where I am now, where I don't even weigh myself. I don't even care if you're someone who has a poor attachment to the scale, don't even weigh yourself and go off these non scale victories. But even if I did weigh myself now, I'm not attached to that number anymore because I focus so much on these non scale things. And that's where I want to help you go because it's going to just lift that weight off your shoulders of that tiny box, controlling based on one number. So my first non scale victory I want you to recognize is I want you to notice any improvements in your abilities.

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Our self esteem is greatly linked to us developing new skills. It literally grows as we learn new things. I read an article recently that was called MINDBODY Benefits and it talked all about how learning new skills actually improved our self esteem and made us feel more empowered. We truly are meant to grow, learn, expand, just see changes. And anytime that we're stagnant, that's when we start to feel almost like unfulfilled.

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So if you are feeling unfulfilled in your fitness journey, you're probably not focusing on improving your abilities. That is huge for feeling like, yes, I'm going to keep going. I am seeing and feeling those changes in my abilities, not just on the scale in my abilities. Developing a new skill can help you gain courage to try more new things, which can help you overcome fear and anxiety. I've talked before about how we just have to start, we just have to do something, and how often we fear that.

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And even in last week's episode about anxiety, dr. Rubenstein and I went back and forth about what if someone's scared to start something because they're viewing the end piece, they're viewing the final big goal. And she explained how anxiety loses its power when we focus on these tiny things along the way. Anxiety doesn't care about something small, it only cares about the big picture. So focusing on these tiny things along the way is going to be huge for you feeling empowered in your journey, no matter what your goals are.

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So here's a couple of ideas of how you can start noticing your improved abilities. Maybe you can go up the stairs better without feeling like you're going to pass out and die. That's huge. Honestly, for some people, they hate moving around a lot or going upstairs because they just don't have even that stamina. Maybe you can switch from knee pushups to full pushups, or you are able to do a pull up.

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Maybe you're training for a race and you can run faster or even longer than you could before. Maybe your muscles don't get as tired when you're working out or you've noticed you can go on longer walks or bike rides with your kids without feeling like you might have a heart attack because your cardiovascular system is weak. Maybe it's getting stronger and you're like, hey, I'm feeling good. We can ride as long as you want, kids. We're good to go.

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Maybe you've increased your weights. That's huge. I love more than anything when I have a client who starts with me and they're using 810, 15 pounds, and then I see them check in along the way, and along the way and on our check in forms, we have a box that says, what weights are you using? And I love watching that number go up. I love watching them switch from eight to ten pounds to then 15 to 20 pounds to then 20 to 25 pounds.

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And just watching that number tick up is exhilarating for me as a coach because I'm like, yes, you're getting it, you're getting it. You're seeing that there is beauty in being able to increase our weights and increase our abilities, and that is huge for people. Maybe you're able to pick up your kids or just move around easier with them towing them in a wagon to the beach or picking up a kid who's having a tantrum, because, you know, that happens and it's never fun. And they're always like, flying all over the place and you've got to pick them up and move them. And you're able to do that with more ease.

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That is functionality, that is improvements in abilities. That is living. That is exciting. So please take some time right now and think about your abilities. What are you able to do a little bit better with your workouts, maybe, since you started?

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Whether it was a week ago, two weeks ago, four years ago, five years ago. What can you do now that you couldn't do before? I remember a phase in my life where I thought, oh, I could never do a pull up. Well, I can do eight pull ups now, and I'm working on ten. Something else I'm working on is I used to not be able to do a push up when I started.

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Now I can do push ups just fine, obviously. And that was a work in progression, which is going to be for everyone. So maybe you're not at that spot, but you can work there. And now I'm working towards putting a 45 pound plate on my back and doing three sets of ten push ups. I'm only at 20 pounds right now, but each time I can add a little weight, I'm like, happy dance look, I moved from ten pounds to 20 pounds, and that is exciting.

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So notice your improved abilities. Another really great non scale victory to be aware of is seeing changes in your measurements or your photos. The scale is only going to give you one number, and you're going to allow that one number to judge if you are changing in basically your entire health journey. But if you kind of ditch that one number, you can see changes in your body composition, which is the amount of fat you have in your body compared to the amount of muscle. And you can easily see that in measurements or Photos without the scale ever moving or ever even going down.

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It can even go up even when your body composition is changing and you're adding muscle and losing fat. Now, I will say if you are triggered by taking measurements of yourself or Photos, please don't do it, because the most important thing is that you feel good in your body. But if you are someone who wants to see changes in your body composition and you want to be aware of that, maybe that's your goal. Doing your measurements and Photos is going to be your best bet way over a scale. Because as I said, the scale does not have to move for your body composition to move, but the inches will, and the pictures will change because you will look like you have more muscle and you will change the definition of your body.

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I have clients email me all the time and tell me they gained on the scale and they're discouraged, and then they see changes elsewhere. In fact, this just happened this week. I had a client write in and she said, I actually gained a pound on the scale, and I was super discouraged about it, and I felt like maybe I was failing. And then she went to do her check in form with the coaches and myself, and on the check in form, she was sending in her measurements and Photos, and she was so excited because she was like, oh my gosh, I lost seven inches. I lost seven inches.

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And the Photos look amazing, but I gained a pound on the scale. So if she hadn't have done those inches and Photos, she would have been like, I'm gaining weight. Why am I doing this? I'm quitting. The scale is telling me I'm losing.

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But because she took those measurements, she was like, oh my gosh, I am adding muscle. I am losing fat. Forget the scale. It's not measuring that very well. And I know some scales do measure body composition, but I can tell you that majority of them aren't very accurate.

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A little ways back, I did a post where I got on multiple different scales. I literally went and bought all these scales, which was such a waste of money. But the things you do to prove a point. I got on all these scales, and all of them said different weights, and all of them said different percents of body fat. So they're not all consistent, they're not all accurate.

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They can easily be off a couple of percents so don't even worry about those and go off inches and photos. Now, you may also be wondering, okay, I get that if I have a different body composition, like decline I mentioned she's gained weight, but she looks different. How is that so I just want to explain that quickly in case that doesn't make sense to you. Body composition is the amount of fat you have in your body compared to the amount of muscle. When you have more muscle and less fat, you look more defined.

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You can see more muscle definition. You're firmer, you're stronger, you have more functionality. You can weigh 140 and have way more muscle in your body than fat. You can weigh 180 and have way more muscle in your body than fat. It's the same thing as the opposite.

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I've seen clients who weigh 180 and they have way more fat in their body than muscle, which is why the scale isn't functional. Because one pound of muscle weighs the exact same amount as one pound of fat. Now, the difference is fat takes up more volume, it takes up more space. So you may look a little bit bigger if there is more fat on the body. Now, on the flip side, if we're focusing on abilities, we're pushing our weights, we're feeling good in our workouts, we are building muscle.

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Muscle is the same amount of weight as fat, but muscle has these dense muscle fibers and those are dense and they are tight. And it's like when you see people and you're like, I could bounce a quarter off you. They've got a lot of muscle on their body. They are smaller. So when you look at one pound of fat and one pound of muscle, the muscle takes up less space because it's more dense.

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So that is how you can have changes in your measurements. You can have changes in Photos, and the scale doesn't have to move or it can even go up. Please don't focus on the scale. Please check your measurements. I know it's scary, I know it's hard.

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But there is nothing better than seeing a client who is about to give up because the scale is not on their team. And then they check their measurements and they're like, heck yeah, I'm going to keep going. I am getting more muscle and I'm losing fat. It is the best. So please don't be scared to take those.

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Don't be scared to do your photos. It is worth it. And also on my training picture page, that is DFH training pics, I have a ton of pictures where it says no change in scale. And I show how the body can look different without the scale ever moving. So if you are like, no, I can't even understand this, or if it still feels foreign to you, go to that page and scan for those pictures.

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And I will add one the week that this airs so you can even see more ideas of that, that truly your body composition can change and the scale never has to. So you need to think about your measurements and your photos because those are non scale victories. My third tip is improvements in your consistency. Anytime that we are more consistent, we feel more accomplished. And please notice I did not say perfection.

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No one ever does anything perfect. Ever. Ever. We just aren't made that way. We're human.

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We're human beings, and we can't always do things. Some days a kid gets sick. Some days we're tired. Some days we didn't sleep well. Some days we have too many appointments.

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I totally get that. That's okay. It's not about being perfect. It's about slowly stepping in the right direction. So if you're someone who you're not seeing changes on those scales, I want you right now to think about what you can write down that you have been more consistent with.

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Maybe you are working out more regular over X amount of time over the last couple of weeks. Maybe you are drinking more water daily than you did four weeks ago or six weeks ago. Maybe you are being better at mixing and matching your proteins, fats and carbs, or even getting enough protein where maybe a year ago you were like, oh, I was oblivious if I even got any protein. And now you're trying to lift heavier and you're more consistent with your protein intake. Good for you.

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That is a non scale victory. That's fantastic that you're seeing that change, that you're being consistent with shifting a behavior in a healthy direction and you can do this with anything. Maybe you're more consistently sleeping longer. That's a win. That's a huge win.

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And that is really hard for different stages of life. So please know I recognize that. But just noticing anything that you have been more consistent on, again, not perfect, more consistent. Write it down. Remember it.

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It matters because that shows that you are caring and working towards your health, which is so much more than a number. It's a lifestyle. It's forever. My fourth tip is taking note of any improvements in your medical markers. Maybe your hypertension has improved.

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Type two diabetes can improve cholesterol levels, PCOS, sleep apnea, even issues with fertility. All of these have been shown to improve as we exercise and eat healthier. Now, the weight, again, might not change on the scale, but if you're changing your body composition, you will still see improvements in these things. I all the time get emails from clients where they say, oh my gosh, my PCOS is better. My Andrea has reduced since I'm eating more balanced.

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I've had people email in and say that their autoimmune is in remission. They're just not having many flare ups of it because they're eating more balanced or they're exercising more, whatever the different variations of those are. But they're noticing that the symptoms seem a little bit more mild. My favorite is when someone is on the verge of getting diabetes. And they write me and they're like, oh, my gosh, my markers have improved.

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They don't say that I'm prediabetic anymore. All of those things matter. They matter so much more than the scale. So please pay attention to any improvements you have in your medical markers and anything that affects your health in that way. My fifth tip is your clothes can be fitting better.

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Now, this is going to kind of go along with body composition in that the scale doesn't have to move for your body composition to change if you're losing fat and gaining muscle. Obviously we talked about volume versus density of fat versus muscle. So your clothes may fit a little bit better and the scale doesn't move. They may even fit a little bit looser, and that's fine too. Or maybe you are getting this great round booty from lifting and your clothes are a little bit tighter on your backside, which is fantastic as well, because that shows you're going to have a nice, strong backside to be able to lift things up and move things around and be functional.

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So that's a pro, too. It's not always about being smaller, but even like, being like, wow, that muscle is growing fantastic. There's even small things with this. I have had a client write in and say, I'm so excited because I can put my wedding ring on my finger yet. I weigh the same amount because possibly inflammation has gone down.

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She's eating a little bit more balanced. Her body feels a little bit better with her protein, fat and carb ratio. And so her inflammation might have gone down, or she could just have lost a little bit, but not much. But that is a huge win. Then the scale is not really going to show if your wedding ring can fit when it used to not.

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And she sent me this great picture of her Hannah on the stroller, which, not going to lie, made me cry because I was so excited for her. And she said, I haven't worn this in years and it fits. So all these small things matter. Take note of just these simple things, of being able to put things on and feeling comfortable in them. And again, not all of the non scale victories are going to happen at once.

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Maybe you're only going to notice one or two, and that's okay. That is why we're making a list of multiple different ones so you can remember that it's not that we're going to hit every single one. So maybe if this hasn't happened for you, that's okay. Focus on the other ones. But being aware of your clothes fitting is a great way to notice improvements without ever jumping on a scale.

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My next tip is any improvements in your self confidence. Now, obviously this can link a little bit to your improvements in abilities when we're able to do more. That was my first tip. You feel more confident, your self esteem goes up. But more than just your abilities, you might be able to complete more tasks.

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You might be stepping out of your comfort zone and trying new things. When we try new things, it kind of makes us feel insecure for a moment, but then it empowers us, being like, oh, okay, I got this. I looked at this workout, and it looked really hard, but I actually did it. I huffed and puffed the whole way through. I had to take a lot of breaks, but look at me, I finished it.

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That's going to build your self confidence, is stepping outside that comfort zone, completing tasks, focusing on your abilities, all of those things together. And plus, simply put, when you are better able to move your body, you are more likely to step outside of your comfort zone. For example, maybe when you are with your kids and they're on the slip and slide, if you're better able to move your body and they're like, mom, get on the slip and slide with me. You're not going to fear, oh, my gosh, if I get on the slip inside, I'm going to hurt myself, or I don't want to look stupid or I'm uncomfortable, or I don't know if I'm even functional. Like, if I have the athletic abilities to run and go down the slide, you're not going to think about any of that because you're like, I'm moving.

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I'm eating well. I'm exercising. I have better hand eye coordination from exercise. And you're going to go down that slip inside, and you're going to love it, and you're not going to get hurt. You're not going to get worried about getting hurt, and your kids are going to think it's fantastic.

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So not only does it improve our self confidence, it allows us to do more fun things with our kids. I want you to recognize that no matter what your fitness journey is, it can help you build confidence. It can help you step outside your zone, and it can help you not just watch your kids grow or watch life pass you. It can help you participate. You can participate better with your kids.

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You want to ride roller skates? I'll get on roller skates. You want to go on a bike ride? I'll get on a bike. You want to swim?

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You want to go down, sip inside, I will do it with you. We can participate. And there is nothing better than making memories and being able to participate rather than watch. So I want you to take note on your self confidence. Will you try new things?

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Do you seem to be a little bit more laid back? Are you stepping outside of your comfort zone more? Notice those things. Write them down. Each time you do them, write them down.

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You're writing them down. So when you get discouraged in the future, you can look at these. It's important. So. Don't forget that I also took a class in college and it was literally my favorite class.

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And this is also why I really love studies. If you notice and you listen to the podcast, you know, I'm always like, this study says, I fell in love with studies in this class. And this class was called Mind, Body, Spirit. And the whole purpose of this class was to see how our mind affected our body and how our spirit affected our mind and how our spirit affected our body and how our body affected mine. It was all linked.

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So it was called mind, body, spirit. And it was the best because I would go to class, literally, it was my favorite class. I would go and we'd pick a subject and the teacher would pick the subject, and then he would explain study after study that proved how it was connected and how we should be viewed as a whole person. I remember reading studies about how people's cancer treatments improved when they were positive, or how illnesses were more common when people were negative. I'll never forget a section that we did on confidence.

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And study after study showed how when we tried new things and when we built our confidence that it improved someone's ability to get promotions. It literally studied people who said they were very self confident and they got more promotions. We read a study about how confidence affects our relationships with friends, with spouses, with loved ones, with children, and it really magnified in my mind. Oh my gosh, confidence is huge. And confidence truly is, in a nutshell, a small piece of it, but to me, a big piece of it, believing in myself and being positive.

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So that is what I need you to walk away and realize. Your ability to be more confident can improve with your ability to do more tasks. Look at your abilities, step outside your comfort zone, and that's going to affect your relationship with others, your abilities as a mother, your abilities to communicate with people, maybe if you have a job, your abilities at work, and in general, your relationship with yourself will be better if you are more positive and confident. So please take note of those non scale victories of being more confident. My very last tip of a non scale victory I need you to pay attention to is if your mood has improved since you have started working out regularly.

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Endorphins are released when we work out. Endorphins are your happy hormone. They are your best friend. They are literally what make you feel alive. And exercise has even been proven to help with depression and anxiety.

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I have told my own story about depression and anxiety. It's back in episode 34 titled Anxiety and Depression and I tell my own story. But I got into fitness because I was depressed. I was a 19 year old kid. I had just gone to school.

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I fell into a state of depression. I had been an athlete all growing up and all of a sudden I wasn't really moving my body anymore. I was just going to school. I didn't know anybody. I was 2000 miles from home.

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I grew up on the east coast. All of a sudden, I was on the west coast. And I remember laying in my room staring at my stealing fan for hours worse. And I'm a pretty social person and I was not doing well. And I remember my dad saying, get up, go on a walk.

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You can go on a walk for ten minutes, then you can go back and lay down. And that's how it started for me. I got into exercise. Those walks turned into running, turned into going to fitness classes, turned into getting certified to teach fitness classes, teaching fitness classes turned into changing my major to public health education so I could help teach others about health turned into getting my personal trainer license and then coaching clients and doing boot camps and really focusing in on nutrition and building everything I have from actually a state of depression and moving into just falling in love with exercise. Now, I do understand that there are different levels of depression and exercise is not going to fix them all.

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I would never say that in a million years. But it is a variable that we can control and that we can work towards as exercise is a coping skill for depression, for anxiety, for stress. And obviously if you have a larger level of that, you are always going to want to seek help. I'm a big advocate of therapy. I feel like therapy makes everybody's lives better, to be honest.

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But please know, I don't think it's the only skill and you might need more, but it is a coping skill that you can manage now to help with your mood, to help with your stress, to help with your anxiety. So please take note of that. After you exercise, how do you feel? I mean, I know you might feel tired and you might feel like I think that that exercise almost killed my soul. I'm joking.

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But I want you to pay attention. Like, after you finish the exercise, how do you feel? I want you to write that in your non scale victory notes or little journal. Do you feel proud of yourself that you just finished that workout? Do you feel accomplished?

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Do you feel happy that you're doing something for you? When you're getting dressed, do you have a little bit more energy? Do you notice your mood is elevated for a couple of hours afterwards? Pay attention to that, because sometimes we don't notice those tiny things. But when I'm asking you to look at these and to really think about them every day, you could even write these down.

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All of these non scale ideas that I have, and every day, look at them. Okay, what am I noticing? Today? What am I noticing today? What am I noticing day if you're someone who tends to get discouraged when it comes to fitness, it means you're hyper focusing on what you can't do or what you're not seeing, rather than what you can do and what you're gaining, what your abilities look like.

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So think about that. If you feel like you've always had a negative relationship with exercise or with food, are you focusing on what you're not, on what isn't happening or what you can't do perfectly? And think about shifting that, and it's really going to help you see more beauty in the journey with these non scale victories. When you're looking at things positively in this way, so you wrote them down, you're ready to combat those negative feelings. You're going to start noticing your improved abilities.

00:32:12

You're going to pay attention to measurements and photos way more than the scale if you're trying to see changes in that way. And not everyone is. So if you're not trying to see changes in that way, don't even worry about it. But if you are, it's a great way to watch rather than the scale. You're going to notice any improvements in consistency in any aspect of health and fitness.

00:32:32

You're going to notice any improvements in your medical markers, how your clothes are fitting, improvements in your self confidence and in your mood. I promise you, if you can focus on these, you will feel like a bad a. You will love exercise. You will love health. You will feel empowered.

00:32:50

You will not get sidetracked by tiny missteps or things you would consider a mistake or lack of perfection. You will not get sidetracked by that. You will see the joy in your fitness journey. And that is what I want for everyone. I want everyone to see if you can tell, I'm passionate about this, but I want everyone to see the beauty in exercise and health and caring for our bodies and seeing how powerful our bodies really are.

00:33:18

Like, for heaven's sakes. I lay down at night, I wake up, my limbs move me. They get me in the shower. They get me moving. They help me pick up my kids.

00:33:25

They help me do everything I do throughout the day, everything my body does. That we should be grateful for that. I want you to remember that no matter what your goals are for your fitness journey, all right? That's it for today. I love you.

00:33:39

I mean it. And you are doing so much better than you think you are. Just keep focusing on those non scale victories. We'll chat next week.