EIGHT | Mastering Your Bodyweight pt. 2

The forgotten files! Not really but we did re record the second half of last weeks episode and here it is!

Ever feel like the scale has way too much power over your day? We flip that script by treating body weight like data, not judgment, and show how daily weigh-ins and weekly averages reveal the real story behind short-term spikes. With a simple smart scale and an app, you can track trends, spot patterns across your cycle or travel, and make calm, informed adjustments to your training and nutrition.

We also get real about powerlifting strategy. Cutting weight only helps in a few clear cases: you’re in the hunt to win, you want a straightforward weight-loss goal, or you’re an experienced lifter that is hovering a pound or two over your weight class. 

If aesthetics matter to you, then that’s where progress photos shine. The number can go up on the scale all the while you look better. We break down how to pair photos with trend weight to see true body recomposition, link habits to outcomes, and detach from the myth that “lighter always looks better.” You’ll leave with a practical framework: weigh most mornings, average weekly, take consistent photos, and let the data guide your choices.

If you’re aiming to manage weight for health, pick the right powerlifting class, or just feel stronger without the drama, this one’s for you. Tap play, then tell us how you track your progress. And if you’re enjoying the show, subscribe, leave a review, and share it with a friend who needs a simple plan.

Chapters

• 0:00 Part Two And Tech Mishap Recap
• 1:16 Becoming Friends With The Scale
• 2:34 Using Apps And Trend Data
• 4:13 Daily Weigh-Ins Versus Weekly Check-Ins
• 6:10 Averages, Cycles, And Fluctuations
• 8:35 Powerlifting Goals And Weight Classes
• 11:02 When Cutting Weight Makes Sense
• 13:30 Fueling Performance Beats Aggressive Cuts
• 16:02 Long, Slow Deficits And Strength Tradeoffs
• 18:45 Progress Photos To Track Body Changes
• 21:00 Key Takeaways And Community Announcements

Transcript

SPEAKER_00: 0:00

Welcome back to part two of Mastering Your Body Weight. Sorry, we had a little bit of technical difficulties last week. Went to go produce the podcast episode, and I was like, oh, some of the track is missing. So it's just me talking to myself. Nobody wants to hear that.

SPEAKER_02: 0:16

Fun fact we did record the whole podcast.

SPEAKER_00: 0:19

Yes.

SPEAKER_02: 0:20

And then I broke things, apparently.

SPEAKER_00: 0:23

Well, it was just twofold. It wasn't just you because I didn't notice. I was looking at the computer. I didn't notice it. Yeah.

SPEAKER_02: 0:28

So, anyways, me and technology are awesome friends sometimes.

SPEAKER_00: 0:33

Yes, we are back with part two of basically last week's episode. So if you haven't listened to last week, I would strongly recommend you go back and listen to that. So that way you have the context needed for today's episode. If not, um, I mean you could still listen to this, but uh it might be a little bit weird.

SPEAKER_02: 0:52

I mean, not weird, just maybe missing some context. Yeah.

SPEAKER_00: 0:57

Yeah. So if you're looking for that context, head back to last week's episode and then come back to this one. But without further ado, welcome to this week's episode of the podcast. I'm your co-host Nate, joined by my wife Liz. Hey. And today we have another awesome episode. Part two of the episode. Um, and basically, like I said, we're gonna be talking about uh mastering your body weight, which we talked a lot on last week. This week we're going to kind of wrap that up talking about some tactics that we like to use um to accurately measure, track, and then manipulate, aka master your body weight. Um, whether you're just kind of uh trying to lose weight, gain weight for general health of fitness, or if you're trying to compete in the sport of powerlifting and you need to stay on track for that. So we're gonna go over both those things today. And uh stick around for the end because we have an announcement on the coming weeks.

SPEAKER_02: 1:54

An announcement.

SPEAKER_00: 1:55

Yes. Um, anyways, so so yeah, so kind of where we left off, um, we were talking about different tools that you can use to track your weight and kind of like master your weight. And one of our favorite that we have used, which is funny because like I feel like we've gone back and forth like when we were younger, is maybe more like people were very big fans of like oh don't really look at the scale. But we have found that becoming one with the scale and becoming good friends with the scale could really help you out. Um, and we have well Liz has like years of experience at this point.

SPEAKER_02: 2:34

Yes, I got a scale back in 2021. Um it's a Renfo is the brand. It's from Amazon. Um and it has 20 bucks. Yeah, it was it's not super expensive. Um, it has an app that you weigh yourself, and then it just tracks and gives you all this data. Um, it's nice because it not only tracks your body weight, which is just one thing kind of nice, it does make little graphs for it too. So if you're a data person, you can kind of see like graphing, which is cool. Yeah. So you can track like trends because as we know, body weight fluctuates. So it's kind of cool. You can look at like weeks or months or even years and kind of see the trend of what your weight is doing. Um, but it also tracks, which again, well, I guess not again because no one heard me say this, but it's again in my head. Um the it tracks like body fat percentage and muscle mass and things like that. Now, this obviously I don't know exactly how accurate it is, of course. Like I'm sure there are much more accurate things, but it still allows you to track like trends or progress. You can see because you're using like the same scale, so it can show you if like your body fat is going up or your body fat is going down. Um again, that fluctuates like day to day, but I think overall looking at the trends of it is more what um like the focus of that would be, which is cool because then it just kind of gives you other things to focus on too.

SPEAKER_00: 4:03

Yeah. Um, and yeah, I feel like a lot of people they don't weigh themselves every day. Um, a lot of even like some trainers and coaches, they'll be like, you know, I don't focus on the scale and this and that. And like at the end of the day, I think all that does is really just give the scale and your body weight a lot more like power than it should. Um, your body weight is just what it is. It's gonna, I mean, it is whatever it is every day, whether you weigh yourself or not. So that's number one. Number two, you know, oftentimes I feel like people they really like hype up these like, oh, weigh-in days and things like that. And I mean, if that works for you, that's fine. Like, I'm not, you know, like some people that might work well for them. But if you're looking for an alternative, or maybe you've tried that in the past and it hasn't worked, um, I really actually think by kind of detaching from the single weigh-in day where you're like putting everything on this, okay. If I weigh, you know, I'm weighing in on Thursday mornings, if I'm not down five pounds, I'm a failure. It's like, okay. But you just never know. Your body weight fluctuates day to day. Um, and by weighing yourself every day, that's gonna give you the most accurate, you know, without going too crazy, um body weight that you actually are.

SPEAKER_02: 5:10

Yeah, I think, you know, because if you only weigh yourself once a week and it's on a specific day, like some days like you might be heavier that one day, and other weeks you might be lighter that one day, but then maybe the day before you were actually whatever, heavier, lighter, however you want to look at it, to where like it could look like one week you gained three pounds and the next week you lost two pounds and then you gained five pounds. Like you don't necessarily know, and if you don't have enough like data points, then I feel like you're not really going to have an accurate representation of what you weigh.

SPEAKER_00: 5:47

Yeah. Um and it's gonna be a lot harder to make decisions, yes.

SPEAKER_02: 5:51

And you know, for some people like weighing themselves every day is mentally very challenging. Um, I was the person who would weigh myself and cry if the scale went up 0.2 pounds. Um so there's that. And um so you know, it can be challenging to to do that. Um I think one having the app has helped me to kind of like detach a little bit from it. Um, because you just step on the scale, you weigh yourself, and it goes into the app and it tracks it for you. Um so one, that is kind of nice because then you don't really have to like think too much about it. Um but if weighing yourself every day is hard, I would recommend starting with maybe like three to four days a week or like every other day. So even if it's not like exactly three days or four days, whatever, it's going to be three or four, like if you do every other day. Um, or you know, like I said, three days a week, whatever, spread them out, not three days in a row, and then not four days in a row. Yeah, yeah. Um, but doing that, and then you know, if you have the scale to kind of like that has an app that keeps track of it for you, cool, like you can kind of see the trends on that. But also, and even if you do, like taking the average of those weights, like I've had a lot of people do this in the past where they weigh themselves like every day or multiple times a week, um, and then take that average and then compare your weekly average from week to week to week to see if the scale is going up or down or the whatever direction you want it to be going. Um, and that can kind of help too, because then it's not focused on just one specific, like, oh my gosh, there was a spike in the scale today, but then like the next three days it was down. Yeah. But if you like, so having kind of like an average, you can see, you know, what your average weight is, what the what your body is trending. Um, as a female, you will also learn to see when the scale spikes during your cycle, when it goes down. I have it basically dialed down to like an exact at this point. Um, because in theory, your body should be fairly consistent.

SPEAKER_00: 8:10

Yeah um with your cycle if you're yeah, and I think like by doing the kind of more daily weighing approach, it also allows you to kind of like zoom out on your body weight and focus on the trend, like Liz was saying, like on a weekly basis um or monthly basis, even rather than uh, you know, if you just weigh yourself once a week, it's it can be very difficult to even get a trend, like what's going on. I don't even know. Um, because it could be like she was saying, it could be a huge fluctuation, and but in one week, a lot of things could happen. So you don't really know if you've actually lost or gained that weight. Um, so I think it's definitely extremely beneficial to wear yourself every day. If you don't have one of those scales, it's a pretty low barrier to entry. There's plenty of them on Amazon for like$15 to$25. Um, so there's plenty of different options, and I would say that's a very good investment, especially if you are um in like a weight-class sport like powerlifting. And even if you are not and you're just looking to lose weight or you're looking to gain weight, having a good tab on what your body weight is is uh very in reach in 2025.

SPEAKER_02: 9:21

Yeah, I would say obviously like a little bit kind of depends on your goals of like what you're trying to do. Definitely if you're you know in the sport of powerlifting and you are trying to fit into a certain weight class, but then that kind of goes into other things too, where maybe you shouldn't be trying to fit into that specific weight class. Um, but if you are um, you know, making sure that you're on point. And then also like if you do have a nutrition coach or you are trying to manage your own nutrition, or maybe just your coach is helping you a little bit with your nutrition, um, the more data and more information you can give them, the easier it will be for them to help you manipulate your weight if needed going into a meet.

SPEAKER_00: 10:06

I agree. And um kind of like what Liz was talking about with you know, powerlifting, I mean, you're gonna be weighing in a weight class, um, but having having a more accurate view on like where you weigh can also help you like select where you should be signing up. Um sometimes I hear this, like people will be like, I'm only like three pounds away from that. I'm just gonna sign up for that one, like three pounds heavy or something like this. And that can get a little tricky because again, if that is a person that is not weighing themselves every day and they they're three pounds over on Monday, but then on Friday, they're six pounds over. This is a big difference. Um it is a big difference, and so that's so that's uh one one point for the weighing yourself everyday team, and then also um as far as like weight classes, making sure you're selecting the correct weight class can help take a lot of stress out of the sportive powerlifting that I think people like put on themselves. Um, I truly think the only I'd say like two reasons you should be like signing up for like a lighter weight class than what you weigh is if you know you are in the running to win the meet, there's cash, whatever, like you are you know, you're competing like to win, um, then yes. And then the other one is simply if you just need a goal for weight loss, and that can kind of get like gray, but like you know, if you just need something to work towards, I think that's okay. Um, I do not think that second goal should be combined with, oh, and I want to gain 100 pounds of my total, but like if you just literally not and also should never be combined with trying to do a water cut for making said weight.

SPEAKER_02: 11:47

I'm strictly talking about it should just be like eating in a deficit cutting to get to that weight class over. Because you need a goal. Not yes, but not, oh, I'm signing up for this weight class, you know. Someday I would like to be at that weight, you don't do anything for your diet or nutrition, and then you're a week out and you realize you're still five pounds over, and then you attempt some kind of water clean.

SPEAKER_00: 12:09

And then you're like, I lost this weight.

SPEAKER_02: 12:11

Like, yeah, yeah, because you're gonna gain it back, yeah.

SPEAKER_00: 12:14

And also not more. And so, and yeah, I mean, I would go ahead and say, like, I mean, there might be something else, but in my mind, those are the two main reasons that I would even have someone sign up for a weight class that they're not in.

SPEAKER_02: 12:24

Now I would say if maybe you're like, if you've been doing this a while, you consistently have been like fairly consistent with your nutrition, and you sit maybe like one to two pounds over the top of your weight class. Like, okay, you could probably wear yourself every day. Well, yeah, that's what I'm saying. Like, you're consistent with what you've been doing. Yeah. So, like, this would not be the person who like meh stepped on a scale one day, haven't weighed themselves in months, they're two pounds over their weight class, they do nothing for their nutrition. No, I'm talking about someone who like fairly consistently weighs themselves, like maybe not exactly every day, but like multiple times a week, is doing something for their nutrition again, consistently for months. So they kind of have a good idea of where they're sitting. I mean, to be fair, like this is me. I'm not really talking about just me, because I have some clients that also do this.

SPEAKER_00: 13:12

But like you would fall into the first one of competing to win.

SPEAKER_02: 13:16

Well, yeah, I guess. But yes, but yeah. So sitting like I'll allow a third one.

SPEAKER_00: 13:21

I like this. This is a good one.

SPEAKER_02: 13:23

Like if you're sitting like one to two pounds over, especially if you compete with 24-hour weigh-ins.

SPEAKER_04: 13:29

Yes.

SPEAKER_02: 13:29

If the Federation has a two-hour weigh-in, that you know, could be different depending on the person, depending on your experience level, depending on what you're doing. Like that's that's gonna look a little different. But honestly, I think more people would do better in the sport of powerlifting and last longer in the sport of powerlifting if they just focused on getting stronger.

SPEAKER_00: 13:55

On powerlifting?

SPEAKER_02: 13:56

Yeah. And they'd enjoy it more, and not focusing solely on what they weigh.

SPEAKER_00: 14:02

Yeah.

SPEAKER_02: 14:02

Whether that's they weigh more or less than they think they need to, because it could be either one. Like you might gain weight, you might lose weight. Um, but if you don't really like if your goal is just to like be strong and feel good, just focus on that. Focus on being strong and feeling good.

SPEAKER_00: 14:19

Yeah.

SPEAKER_02: 14:19

Um, fun fact. No, I like that. It's more enjoyable. Now, of course, like if you have a goal of weight loss for health purposes or other things like that, that's totally fine. But even at that point, just focus on getting strong, like feeling good, getting stronger while losing weight, but don't focus on like a specific weight class.

SPEAKER_00: 14:40

Yeah.

SPEAKER_02: 14:40

I guess would be my point.

SPEAKER_00: 14:41

Which maybe sounds silly, but no, I think I think that's a good point, and I liked your addition. Uh your third number edition. Did you just test your water bottle by flipping it upside down?

SPEAKER_01: 14:54

No, I was shaking it. I have an element in it.

SPEAKER_00: 14:56

Okay.

SPEAKER_01: 14:56

I'm hydrating.

SPEAKER_00: 14:57

Sorry, Liz just took me uh surprised me a minute. She just like shakes her water bottle upside down. I'm like, okay.

SPEAKER_02: 15:05

I was making sure the element was all mixed in. I hadn't drunk any yet since I put the element in it. Nice. So I was just mixing it up.

SPEAKER_00: 15:12

Nice.

SPEAKER_02: 15:12

Yep. Um anyway. Sometimes I forget to do that, and then I take a drink, and since it's a straw, it is like uh salt. Yeah, it's not good. So I've learned my lesson to shake it before I drink it now.

SPEAKER_00: 15:24

Sidebar. I always think it's funny whenever I give people a element for the first time, like if they need a hydration packet, whatever. I'm like, yeah, watch out, it's salty. I always tell people this. And then they like take a sip, they go, that is salty. Like, that's literally what I said. Uh, anyways, okay, so back to the back to the weight class thing. So uh yeah, if you're not in those three categories, I really don't think you should be, you know, cutting for uh weight class. It's just gonna make your time way less fun and put unneeded pressure on yourself.

SPEAKER_02: 15:55

And also it doesn't matter. It doesn't matter. I was just gonna top of the weight class, the bottom of the weight class, wherever you go to the middle of the weight class. Yeah. Because you're well, sort of. I'm I was going to say you're going to lift what you're going to lift regardless of what you weigh. However, if you try and cut a bunch of weight, you might not lift what you're going to lift regardless of what you weigh. Because if you focus too much on cutting weight, whether it's like eating in a deficit leading up to a meat or even like trying to do some kind of water cut or gut cut or whatever, like if you're doing that leading up to a meat, you might not be lifting what you could have lifted if you chose not to do that and actually fueled your body and ate well. Yeah. So I would say when it comes to like that, you definitely need to like figure out what your priorities are and like your main goal. Because if your main goal, like I said earlier, is to lose weight, cool, lose weight.

SPEAKER_04: 16:45

Yeah.

SPEAKER_02: 16:45

Your numbers might suffer. Like just kind of also know that. But then you can also work on building back those numbers. Like one of the girls I work with, she when we initially started working on her nutrition with her. Um, she has a different powerlifting coach, but I do her nutrition coaching. She um, I want to say lost like fairly quickly a good like 20, 30 pounds. Like kind of real quick. Um because, you know, we got her nutrition in check, we got her dialed in, but with that, her numbers did go down.

SPEAKER_04: 17:19

Yeah.

SPEAKER_02: 17:20

Um, just because that's a fairly considerable, considerable amount of weight to lose, and it, you know, it was done fairly quickly. Um so you know, the numbers kind of went down, but now she's been maintaining around this same weight where we got down to, and all of her numbers are going back up to what they were, which is also showing that she's getting stronger than she was because now she's moving like the same weight at 20 to 30 pounds lighter. Yeah. So technically, in all of that, you are stronger at a lighter body weight, but like it has taken months to get there. So like that's just yeah.

SPEAKER_00: 17:58

Yeah, no, and I was gonna say like uh an example of the other direction, which I think we talked about in the first part of this podcast.

SPEAKER_02: 18:07

I'm a little bit confused of what we talked about in the first one and the second part of this podcast.

SPEAKER_00: 18:10

I'm not gonna lie, my brain has same here, but I think I I think I don't think we talked about the well scale thing.

SPEAKER_02: 18:17

If we did listen to it again.

SPEAKER_00: 18:19

Yeah, sorry. Um, anyways, the mics are both plugged in this time, don't worry. Great. Uh, anyways, what I was gonna say, this has happened since then, so this is uh a new thing, but I had given my perspective on my own weight and my body weight. I know I I think I talked about that earlier um in the other episode. Um, but I have someone that I'm working with that's competing here next month, and they were kind of going the long route of a cut um to get back down to the weight class that they had originally signed up for, and for whatever reason, they just weren't feeling the best.

SPEAKER_02: 18:55

Um you're eating in a deficit, like you're not gonna feel I don't know.

SPEAKER_00: 18:58

Some people feel fine eating a deficit. It just depends. Yeah, but yeah, so they weren't feeling the best. Um and it was funny, they were like, they're like, Yeah, like is it cool if I go up a weight class? I'm like, I don't care. I was like, that sounds great. Absolutely. Yeah, because most of the time people will just not say anything, not communicate with uh us, and then you know, they're out here like, oh yeah, I haven't been eating uh nothing but maybe one meal for the past month to so I can get this weight class. And it's like, yo, like the last month of palating training, if you guys have already done that, you already know, is hard as shit. So like your body is wrecked. Yeah, you're wrecked.

SPEAKER_02: 19:37

The food is a huge part in how you recover. And so if you're already eating in a deficit and then you go into more of a deficit leading into a meat, like that's gonna suck.

SPEAKER_00: 19:47

Yeah. So, anyways, I was pleasantly surprised, or not like, you know, I didn't think this person was gonna uh go down at weight class or anything like that, but I was like, yeah, of course. Um, and I just thought that was a great example of, and so they switched their diet and now they're feeling great. Um, and I thought that was a great example of just kind of listening to your body, making adjustments as needed, so that way you can perform your best because that is what the goal is. It's a sport, you're trying to do your best. And like I said, unless you fall into one of those three categories, I really don't think you know cutting weight is gonna be a and I will say for you, even if you do fit into those categories, there could be some meats that like it is also better not to cut, even if it's just two or three pounds.

SPEAKER_02: 20:32

Yeah, like if you're just going and doing a meet literally for fun, like we've been having a lot of people lately doing just kind of like meets as SBD days, either to qualify or just to get some experience or just literally for fun. I mean, I did one a few months ago, the meet in August, just to kind of like get back on the platform again. And, you know, doing those meets, I would say even if you are like whatever fitting into those three categories, like I still feel like on those kind of days, like you need to just literally go and show up like you would for a training day in the gym, which means you're not cutting, you're not doing any weight manipulation, you're just showing up fueled and feeling good. And then also you might be surprised at how good you feel like that day.

SPEAKER_00: 21:17

Yeah, and something this I we did not talk about this even in the other episode, uh, the lost files, but something that I think I may have mentioned like a long time ago on the podcast, but it is worth mentioning again, is that just the idea, and then we'll be done talking about cutting weight, but just the idea of like cutting weight for the sport of power thing is really silly. Um, again, I understand that to be the best of the best and to win meets, uh, you do need to that's just part of the game, right? I I get that. Um, however, most and I mean the only real like sport, I guess two sports, that like you're you have like weight classes and people are cutting like you know crazy 10, 20, 30 pounds uh to make their weight are fighting sports, which I've talked about this with people before. Fighting sports, you're fighting another human that also has gone through said cutting experience, most likely, and you're just gonna see who wins. And that is what it is. Powerlifting, you are literally going against the weight. It is an inadimate, inadimate, excuse me, heavy object. Doesn't care what you've been doing, and it's literally, it is what it is. It is the weight that is going to be. And I just would think that you would want to be feeling your best and your strongest going against said weight, um, you know, on your day that you're trying to lift the most weight, because that is the sport of power thing, who can lift the most weight.

SPEAKER_02: 22:42

I mean, I will say for the two meets that I did recently, the one in August and the one in September, I understand that I traveled for the one in September. So like that can be like partially taken into account also. But I feel like the travel was pretty easy for that one. Yeah. But I will say, like, I definitely felt better going into like I felt strong at both of them. But I definitely think I was like a little more fueled and fed still at the August one than September because I had been essentially because we were having me not cut for it, but like we were doing a very slow like deficit cut, which was like essentially another month of like living and existing and lifting in a slight deficit between August to September. Like, even though I had started it before the August one, it was just an additional month of still living in that deficit. Yeah. So it's just kind of something also to like I don't know, I'm choking.

SPEAKER_00: 23:42

You're good.

SPEAKER_02: 23:44

Just something to think about if you are like someone who is eating in a deficit or trying to lose weight, the longer you are in that deficit, the more it's gonna pull from your body too. So, you know, trying to do a long, slow cut isn't necessarily a bad thing because you'll be able to maintain most of your strength, but just how you're feeling is going to like there comes a point where like it's whatever the diminishing returns. Yeah.

SPEAKER_00: 24:12

Yeah.

SPEAKER_02: 24:12

So just thought I would kind of throw that out there. Again, I know I traveled for the one in September and all of that, and I actually peaked for the one in September. However, I I do think I felt just like more fueled and stronger still in August for the August meet. I think. Yeah. I don't know. I mean, I felt pretty good at both of them, but I I just think that the I don't know, the deficit maybe got to me a little bit more by the time the travel. Maybe. I don't know.

SPEAKER_00: 24:44

Okay.

SPEAKER_02: 24:44

It was only a slight deficit.

SPEAKER_00: 24:46

Uh that's what I was gonna say. It's not that much.

SPEAKER_02: 24:48

But I was I like maintained like a lighter weight class than usual or weight, body weight.

SPEAKER_00: 24:54

Yeah. So point being, if you are in the sport of power thing, um, I would really think about like the whole weight cutting thing. And if you're not, uh what are the three things that I've said now? If you're not like basically going to win, uh, or if you're not using it as a casual kind of just like marker for weight loss, like I I honestly support that. Some people like don't think that's a good idea. Look, like if you need a line in the sand and you want to be a certain weight by a certain time, hey, a weigh-in at a powerlifting meet is a great way to do it. Uh, you know, you're going into weigh in. So if you're trying to hit a weight, as long as that's not combined with some crazy, oh, I want to put you know 200 pounds in my total. Okay. Uh, but you know, as long as it's just you're using it as a goal, that's fine. Um, and then the last thing that Liz said, which was if you're like experienced and have been doing it for a while, just like a couple pounds.

SPEAKER_02: 25:46

And you're maybe like a couple pounds sitting over with.

SPEAKER_00: 25:49

But if you're not that, don't do it.

SPEAKER_02: 25:51

If you're like five plus pounds over, it's not just go lift some weights.

SPEAKER_00: 25:55

Yeah, just sign up for the next weight class and lift some weights. You're gonna feel great. You're gonna uh perform probably a lot better than you even imagine, and you're gonna have a good time and be back for more, which is the important part.

SPEAKER_03: 26:06

Yeah.

SPEAKER_00: 26:07

Um so yeah, and that is really what we wanted to talk about today was just the uh benefit of weighing yourself on a daily basis. It just gives you a lot more freedom because you know exactly where your body weight's at. Uh, I strongly recommend everybody does that, even for myself. Um, I was just kind of I didn't really care what I weighed because I was kind of on a on a uh maintenance phase, if you will.

SPEAKER_02: 26:31

Question D we talk about progress pictures in the first part of this?

SPEAKER_00: 26:36

I don't know.

unknown: 26:39

Okay.

SPEAKER_01: 26:40

Okay.

SPEAKER_00: 26:43

But we can talk about that anyways. That's okay. We can wrap it up.

SPEAKER_03: 26:46

Okay.

SPEAKER_00: 26:46

Uh I mean it's a two-part episode, so you know, we'll we'll return to it. You can hear about it twice. It's fine. Uh, but as far as the weighing yourself every day, I strongly recommend doing it. I used to not, is what I was going to say. Uh, then I recently did. Start doing that again, and it is way easier to make decisions on what I need to eat or not eat. Also, way more motivating as someone that does not like to eat the amount of food that I have to eat to be the weight that I want to be. Um, so that way I can just kind of see it, and I'm like, well, this is what I gotta do. Um, much more matter of fact versus before when I weigh myself, I don't even know, I'd weigh myself like once a month.

SPEAKER_02: 27:20

Um, because I didn't really Yeah, and at like random times in the day, and he'd be like, Oh, I weigh this today. And I'm like, that's literally it means nothing to me. Like some days it would be heavier, some days it would be lighter, and he'd be like, Oh my gosh, I can't believe this is what I weigh today. And I'm like, Oh, what did you weigh like yesterday or what did you weigh last week? I don't know, I haven't weighed myself in like a month. So, like, I have no frame of reference to to like help him at that point. So we finally got on board with actually weighing ourselves.

SPEAKER_00: 27:45

It did work for me though, as far as like what I was trying to do initially, but now then I was trying to basically I built a lot of muscle and uh which is fine, but then I was eating a little bit too much protein, so we had to dial that back. Um, I think we did talk about progress pictures, but just a quick recap on that.

SPEAKER_02: 28:06

Like, if you are because that's a because I was thinking like for the people who aren't like powerlifting, like there's definitely still a benefit of weighing yourself daily, so you can track like if your main goal and like I know I said this, but I just don't remember which part is the podcast it was in, so sorry if it wasn't.

SPEAKER_00: 28:22

You're fine, you don't need to keep saying that. But um people got it.

SPEAKER_02: 28:27

But if you you know, if you're not a powerlifter, or even if you are a powerlifter and you want to like I understand people want to lose weight, but also they want to look a certain way, not necessarily just the number that's on the scale.

SPEAKER_04: 28:41

Yeah.

SPEAKER_02: 28:41

Um so progress pictures are going to be a better tracking method for um that, but also combining it along with you know, weighing yourself to make sure you're on the right track. However, the scale sometimes might go the wrong direction, but that doesn't mean the pictures are gonna look worse.

SPEAKER_00: 29:02

Yeah. No, I think I think progress pictures, if you're trying to uh we did talk about this.

SPEAKER_02: 29:09

If you're trying to Well, I knew we did, I just couldn't remember which part it was.

SPEAKER_00: 29:12

It's coming back to me because I'm about to say it again, but that's okay. I'm gonna say it anyways. Like, look, if you're trying to look a certain way and you're not taking progress pictures, you need to start taking progress pictures. It's the same thing that I tell people, like, if they're like, I want to lose weight, they're I don't want to look at the scale. You're gonna have to look at the scale. Like, if you're trying to accomplish one of those goals or, you know, a goal, you need to look at the metric to track it. And if you're trying to look a certain way, how else to know without taking progress pictures? So you have to take those. Um, like Liz said, I think that can be combined with the scale, and that can really help you out dial in uh what foods work well. Oh, I looked really good when I ate this food. I didn't look so good when I ate this food. Weirdly, when I didn't look good, I was lighter. When I looked good, I was heavier. You know, it because it will, and honestly, that will also help you kind of detach from the idea that's like in everyone's. brain that lighter is better uh looking because um that's just not generally the case to be honest um you gotta have good quality lean muscle built to have that nice look um that a lot of people are trying to like achieve and like if you don't if you have that lean muscle built you're going to or you're building it it's gonna be heavier than uh someone that doesn't have that built so yeah I I definitely 100% like Liz said if you are trying to look a certain way you gotta take progress pictures that can be once a week once a month every day if you want to that'd be crazy I wouldn't yeah I wouldn't do that but you're not gonna really see any changes yeah I would probably go once a week if it's me I'd go once a week once every two weeks um yeah I would do two weeks to every month depending on the person so um but yeah so I would definitely make sure you're taking progress pictures that's gonna be helpful yeah um all right is that about what we missed out on I think that's what we missed out on um hopefully you guys enjoyed the second half of this episode we got a lot of great feedback on the first half thank you so much for tuning in and listening um and now we have our announcement so we basically have it's not really that big of a deal but we basically have a lot of busy weekends coming up which is when we record the podcast and when I mean a lot I mean basically throughout the rest of the year November end is doing something.

SPEAKER_02: 31:29

Next weekend is still free.

SPEAKER_00: 31:30

Yep so we'll probably do one next weekend we will um we'll do a next weekend and then we might take a little bit of a break um and then maybe do like a year wrap up or something like that.

SPEAKER_02: 31:40

Or it'll be like one a month or something.

SPEAKER_00: 31:43

Yeah for the last couple months. And that's just because quite literally we'll be either at a meet or an event for the gym every single weekend starting in November and going through December 14th.

SPEAKER_02: 31:56

Yeah well the 13th. So from November 1st to December 13th so it's seven weeks um five of those will be at Meets um one of them we have Friendsgiving and then one of them we are doing a opener's prep thing for a meet the following weekend. So we'll be um we'll be jam packed right speaking of Friendsgiving if you are local or not local yeah anyone's welcome to come to our Fortis Friendsgiving it's November 22nd at the gym.

SPEAKER_00: 32:29

Yeah it's always a good time just gotta bring some food just got to bring some food and a smile and it'll be a good time.

SPEAKER_02: 32:35

Yeah. But also RSVP because we have to rent tables and chairs. So if you want to come and you don't come to Fortis like in person send us a message and we'll add you to the list because it'd be cool to see people. So I don't know where everyone is from who listens to this but if anyone lives close enough and they want to come to Friendsgiving come on out and hang out with us. It'll be a good time.

SPEAKER_00: 32:54

It's always a good time um and you guys are more than welcome it's like a whole Fortis family.

SPEAKER_02: 33:00

It's not like it's open to like members old members yeah new members their families their friends like whoever we just all want to hang out, eat food and have a good time.

SPEAKER_00: 33:10

Yeah um we always have a good time it's one of our favorite events it's honestly probably my favorite event um that we do each year.

SPEAKER_02: 33:17

We had multiple people the other day when we puss about it I've been waiting for that.

SPEAKER_00: 33:20

Yeah except for it's so funny no one signs up in real life yet because they're every single person they go they like look at the thing for a while and they go okay yeah I'll sign up later because I don't want to be the first to sign up. I'm like what?

SPEAKER_02: 33:32

Or I don't I want to see what everyone else is bringing before I decide what I'm gonna bring like yo someone's got to go first. I'm just gonna put a random name um or someone on here you want to be the first person to sign up let me know.

SPEAKER_00: 33:43

Yeah let us know um but anyways while we won't be necessarily doing a podcast weekly over uh kind of this last couple months stretch we will be adding high quality content to Instagram I have gotten a lot better at making sure we were doing at least like one educational type video a week along with some other fun videos of members and clients doing cool things.

SPEAKER_02: 34:06

And there will be lots of meet recaps you can watch.

SPEAKER_00: 34:08

There'll be as I say we'll be posting about meet meat recaps, uh motivational quotes we're very active on the Instagram space. So if you guys uh want to interact with us on there feel free.

SPEAKER_02: 34:20

Speaking of the Instagram space we have a pre-order for shirts going on that is true until the end of this week. Yes the 25th is a Saturday so through the end of the 25th. All but what I was saying speaking of being active on there there is a post where it has a picture oh it's a reel I think of the website of the shirts there's a giveaway on there that is open until Friday the 24th so if you listen to this sometime this week you can go enter the giveaway for a free shirt and we're picking three winners so three people get to win.

SPEAKER_00: 34:57

Yes.

SPEAKER_02: 34:58

Or you could also just go order some shirts if you want or both.

SPEAKER_00: 35:00

I mean I would do both well yeah that's the best of both worlds then you get what you want and you get a potential bonus extra one. So yeah enter the giveaway check out the new apparel I completely forgot about that which is ironic because I worked very hard to make that this week you did um but yeah check out the apparel you guys um I have one design that I made actually a while ago pretty cool and then some other designs up there as well colors uh a lot of cool colors I kind of hoodies crew necks yep there's hoodies crew neck sweaters perfect for fall and winter time this will be probably I mean as of now this is the only winter fall time order so um well at least until like you know maybe January or something like that. Yeah yeah we're busy yeah for the rest of this year this is going to be it so if you want something for you know Thanksgiving I put some kind of fall Thanksgiving colors up there Christmas put that up there as well um so you can get uh that apparel now while it is available and we'll get it sent out to you guys early November.

SPEAKER_02: 36:01

Yes.

SPEAKER_00: 36:02

Other than that, that is all we got for you guys. Uh thank you so much for tuning into another episode of the podcast. We really appreciate your support. If you are a subscriber and you want us to answer any questions you may have feel free to DM us on Instagram. If you're not a subscriber subscribe to the podcast it's free uh and helps the podcast grow we are live on Apple Podcasts Spotify one of which you're probably listening to this on YouTube. I forgot that I had that synced as well um so we're all over the place on the internet. All right um and yeah subscribe leave us a review or share with your friends we really appreciate you guys' support and we will see you in the next episode peace bye