Why Not Losing Weight Is NOT a Setback ⚖️ – SHAF Coaching Newsletter

ByJanika

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Happy Humpday – The scale can be a tricky thing – it fluctuates, stalls, and sometimes refuses to go down, even when you’re putting in the effort. But here’s the truth, I always preach to my coachees: not losing weight doesn’t mean you’re failing! This week, let’s explore why!

Muscle vs. Fat: The Weight You Want

When we think about progress, it’s easy to focus on the number on the scale. But what the scale doesn’t show is what you’re made of – your body composition.

Here’s the science:

  • Muscle is denser than fat, meaning it takes up less space but weighs more.
  • You could weigh the same but look leaner, stronger, and fitter because you’ve built muscle while losing fat.

The real measure of progress:

  • Pay attention to how your clothes fit, your energy levels, and your strength in the gym.
  • Take progress photos or track measurements like waist and hip circumference to see how your body is changing.

Missing a Workout Is Not a Setback

We all miss workouts – life happens. Whether it’s a packed schedule, feeling sick, or just needing some rest, skipping a session won’t derail your progress.

What matters most:

  • Fitness isn’t about perfection; it’s about consistency over time.
  • Missing one workout doesn’t erase the dozens you’ve done before or the ones you’ll do after.

When you miss a workout, avoid the all-or-nothing mindset. Pick up where you left off, and remember that rest can actually help your muscles recover and grow stronger.

Why Long-Term Progress Matters Most

Sustainable fitness is a marathon, not a sprint. The habits you build over months and years are what lead to lasting results. Many clients start with specific goals, like “losing 5 kg,” but these numbers often don’t reflect their true desires — to look better, feel healthier, or become stronger and more fit. True progress comes from aligning your goals with the deeper changes you want in your life.

Focus on the process, not just the outcome:

  • Celebrate small victories, like lifting heavier, having more energy, or sticking to your routine over time.
  • Understand that weight fluctuations are normal – what’s important is staying on track over time.

Success isn’t about perfection; it’s about always getting back on track.

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It is time to see progress differently and not only through your scale! Next time the scale isn’t moving, or you miss a workout, remind yourself: this is not a setback. It’s part of the journey. The real goal is building a routine that is improving your health, and becoming the best version of yourself – not chasing a number on the scale.

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Here’s to long-term success, one step at a time. 🎉

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Happy Lift,

Janika

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