Off the Scale Unfiltered

Shana shares her journey over the last year in "maintenance" and how she feels about where she is at vs where she wants to be.

Bridget is back from vacation and Shana has started her new DLB challenge. We discuss how breaking a routine can be both good and bad in terms of mental health and we chat more about our new Blueprint program. Oxana Bogdan: https://www.facebook.com/share/1E1Kisspg5/?mibextid=wwXIfr Cheryl Coulombe: https://www.youtube.com/@LiftwithCee

Today we talk about an issue we both have and most likely many of you...eating when you aren't hungry. Bored? Let's eat! Sad? Let's eat! Happy? Let's eat! This will be something we will be working on over the next few months. We also discuss our new 6 week Blueprint program!!

Today Shana is on vacay at the beach and we are discussing the importance of taking breaks when you need them. Bridget took a break from logging this week and Shana may or may not be taking a break from any workouts but certainly from her "normal" routine. We talk about why we sometimes need to do that but how important it is to not let that break turn into a lifestyle.

Today on our 51st episode...yep our 51st episode...we discuss habits..the good the bad and the necessary. Habit change is key in reaching our goals. What habits are keeping you from reaching yours?

Today we welcomed our BFFM Inner Circle buddy Kerrie (aka Kerbi) to the podcast. She shares her story and how she has lost close to 80 pounds over the years. She also shares how she is learning to be patient with the process and celebrate the wins whether they are via the scale or off the scale. In other fun news...this is our 50th podcast to date! Woot Woot for consistency. If you aren't yet...

The scale is only one part of the overall picture. What are you doing consistently to become the person you want to be? As we get older the changes are fast and furious...you stop moving even for a minute and next thing you know you are in a downward spiral that is nearly impossible to come out of. Don't let the number of your years or the number on the scale dictate what you are capable of ac...

Sometimes you don't see the changes that are happening on a weekly basis but other people often do....and other times you look in the mirror and say "where did THAT muscle come from?" Seeing these changes can really keep you on track and make maintenance feel less boring and mundane. As usual we discuss the fact that eating more than we normally do can result in feeling bloated and a...

Off the Scale Unfiltered celebrates one year today! Join us for a short little chat about our favorite lessons this year. Thank you for being a part of our journey!

The good, the bad and the MEH ...the choices we make on vacation about food and movement. Also, Shana discusses those BLT's that we tend not to count and how those calories add up to pounds gained or halts in our progress. Are you REALLY in a deficit or are you full of shit?

You finally get to maintenance but you are still letting an app or scale tell you that you are or are not at your "ideal" body fat. What is that anyway? If we are in maintenance, chances are that we are at that healthy body fat but why do we continue to obsess and feel like we need to do more or be better? Why is it so hard to just live in the present and enjoy this space we are in?

Today we chat about making good decisions when guests are staying with you or when you are dining with others, trying not to be the overly zealous fitness friend, and tweaking our current deficit to go a little lower to move the needle faster over the next few weeks.

This week we are talking about calories and goals. Are we really eating in maintenance or a slight deficit? What happens when we try to create too much of a deficit? What the hell is going on with this be skinny don't lift weights idea and has the pendulum swung too far in the opposite direction of the body positive movement? So many squirrels and so much to unpack!

Why do we expect things to happen/change overnight? We obsess about the number on the scale and are impatient waiting for the changes in the mirror. But if we give it the time it deserves and we are doing all of the things to help us get there...the change will come and it will be damn worth the wait. #bepatientwiththeprocess #womenliftingweights #maintenanceafterweightloss #resistancetraining @ch...

How often have we been working towards a health/fitness goal only to feel like we are treading water? Resistance training is the key that unlocks the way. There is no getting around it. If you want to see body composition change then you MUST do resistance training. #fitover50 #resistancetraining #journalyourprogress The Fitness Chef App: https://play.google.com/store/apps/details?id=com.thefitnes...

You know that moment when something in your life finally comes together? We talk about that today along with revisiting the importance of weighing/logging food if what you are doing isn't working. Movement, activity, and resistance training are the true game changers that along with a caloric deficit can help you reach your composition change goals. #maintainingtheloss #StuartPhillips #BretCon...

Today we chat with Laura who has been a member of the Burn the Fat Feed the Muscle Inner Circle. She shares with us some of the successes and struggles she's had with making the decision to pursue a healthier lifestyle.

Happy Mother's Day! Let's chat mom's, strength training, taking time for ourselves, setting an example, goals for the next challenge and of course we talk about food! #weightlossmaintenance #strengthtraining #momswholift #reverseaging #burnthefatfeedthemuscle

Eye balling, guestimating and flat out lying to yourself can lead you down a path that you don't want to go. We talk about the importance of tracking and unfortunately that includes weighing & measuring your food. For some, this is a non-negotiable part of their life and for others it is a chore that they resist. #dgym.mtl Log Often, Lose More: https://pmc.ncbi.nlm.nih.gov/articles/PMC6647...

Per usual we are all over the place today but we do discuss metabolic adaptations, what we want to aim for in 5-10 years and why reaching and maintaining good health is so important. #offthescale #stayinghealthy #thereadystatepodcast #themovementpodcast #avoidthenursinghome #liftingover50 #liftheavyshit #maintenanceafterweightloss

Today we discuss the difficulties faced when the scale says one thing but what we see in the mirror says another. We also tackle the challenges we face riding that fine line between staying in a deficit and going over. #weightlossmaintenance #weightlosssuccess #burnthefatfeedthemuscle #healthyliving

We are chatting it up about maintenance calories, setting boundaries, more fit bit frustrations and astrology charts...yep we squirreled big time.

Ending a "diet", challenge, program can result in a multitude of feelings....but avoiding the regain and the perilous all or nothing mindset can be difficult. So we gab about it this week. #afterthediet #afterthechallenge #allornothing #beyondthescale #burnthefatfeedthemuscle #habitchange #perimenopause #postmenopause #avoidingweightgain #buildingmuscleafter50

We do a lot of laughing and commiserating in this episode. Stuff we think but don't always say out loud...let it roar.

This week we chat with Michelle who has been in the competitive realm of fitness for the last 30 years. She shares her story and how even at her level she has some of the same struggles that well do. It is a great listen.