How to Break Up with the Scale so You Can Finally Crush Your Fitness Goals
In this episode of Get Sculpted, Jordanna reveals her emotional journey of embracing non-scale victories after 30 years of scale obsession.
After 30 years of letting the scale control my happiness, I had a breakthrough moment when I learned to embrace non-scale victories instead of numbers. In this raw and honest episode, I’m revealing the exact moment everything changed.
I’m Coach Jordanna with the Get Sculpted team. Today, I’m diving deep into how to transform your fitness journey by establishing non-negotiable minimum standards that keep you consistently pursuing your goals. I’m explaining why relying on motivation alone isn't enough and how successful women maintain their fitness routines even when life gets chaotic.
Here’s what we cover:
The shocking truth about daily weight fluctuations and why your scale might be telling you lies about your progress
How one client dropped multiple dress sizes while barely moving the number on the scale (and the science behind why this happens)
My personal breakthrough moment that led me to literally demolish scales in an empowering photoshoot
The three surprising categories of progress tracking that matter more than numbers (hint: one of them has nothing to do with how you look)
A creative yearly ritual that helped me document my transformation beyond the numbers
The unexpected warning signs that your relationship with the scale might be holding you back from your dream body
This episode isn't just about breaking up with your scale – it's about reclaiming your power and discovering a more joyful, sustainable path to transformation.
The scale does not get to decide your mood, your worth, or your progress. That power belongs to you.
-Coach Jordanna
I invite you to pause and reflect: what's one non-scale victory you can celebrate today, no matter how small? Share your victory with us on Instagram @GetSculpted.ca and tag me, Coach Jordanna – your story might inspire someone else to break free from the scale and embrace their own transformation journey. Join our supportive Get Sculpted community and let's celebrate these victories together!
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More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast designed for women ready to transform their bodies and level up their lives with science-based strategies and actionable advice.
We dive into the essentials of fat loss, muscle building, and metabolism optimization by helping you work smarter, not harder.
This isn’t about quick fixes or fad diets; it’s about creating sustainable habits and stacking wins. We’ll help you fuel your body, strengthen your mindset, and build your 2.0 sculpted self from the inside out.
We’re your hosts, Jordanna, Marilynn, and Tijana. We have over 20 years of collective experience in the training, nutrition, and body transformation business, with over 1000 transformations and counting.
Ready to get stronger, more empowered, and embrace a healthier, more resilient you? Join us every week and start sculpting the life you deserve!
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
How many times have you stepped on the scale, seen a number you didn’t like, and let it ruin your entire day?
If you’ve ever felt that sinking feeling, this episode is for you. We are breaking up with the scale for good. We’re redefining what success really looks like in your fitness journey, why that number on the scale doesn’t tell the full story, and how shifting your focus can actually fuel your transformation in a way that lasts.
My Personal Story: Why This is So Important to Me
This episode is deeply personal because I know what it’s like to let the scale define my worth.I went on my first diet at 12 years old.
I was always the bigger friend in my group.
I spent years letting the scale dictate how I felt about myself, what I wore, and what I thought I was capable of.
For so long, I tied my happiness, my self-worth, and my success to a number. And I finally decided I wasn’t going to let that control me anymore.
To mark this shift, I did something symbolic—I literally smashed a dozen scales with a sledgehammer. I booked a photoshoot, rented a sledgehammer from Home Depot, and went to town destroying them. And let me tell you, it felt liberating.
That moment was my way of declaring:
🚫 This number no longer has control over me.
🚫 I am done letting it determine my mood, my progress, or my value.
And if this resonates with you, then it’s time for you to break up with the scale, too.
Why the Scale Lies
The biggest problem with the scale? It only measures one thing—your relationship to gravity.It doesn’t account for:
✔ Fat vs. muscle composition
✔ Water retention
✔ Whether you had a salty meal last night
✔ Your menstrual cycle
✔ If you've gone to the bathroom
✔ Sleep, stress, or digestion
Your weight can fluctuate by 5+ pounds in a single day—without you gaining or losing an ounce of fat!
So when we rely on the scale, we’re letting a broken metric dictate our success. And for so many women, that number leads to:
😞 Shame
😞 Frustration
😞 Even quitting altogether
That’s why it’s time to shift our focus to real progress—beyond the scale.
Body Recomposition: Why Weight Loss is Misleading
Let me share a story of one of my clients.She started her fitness journey wanting to lose weight, but as she followed the plan, something amazing happened:
✔ Her body fat dropped
✔ Her muscle increased
✔ She went down multiple clothing sizes
But guess what? The number on the scale barely changed.
This is what we call body recomposition—where your body completely transforms, even if the scale doesn’t reflect a massive drop.
Your dream body is not tied to a dream number on the scale.
So instead of obsessing over weight loss, let’s focus on real wins—what I like to call Non-Scale Victories (NSVs).
Non-Scale Victories: The Real Signs of Progress
NSVs come in three key categories, and they will change how you measure success:
1️⃣ Physical Changes
✔ Losing inches✔ Seeing muscle tone
✔ Clothes fitting better
✔ Wearing things you never felt confident in before
2️⃣ Performance Milestones
✔ Lifting heavier weights✔ Running or walking longer without fatigue
✔ Being able to climb stairs without getting winded
✔ Playing with your kids or grandkids without exhaustion
✔ Doing pull-ups, squats, push-ups—things you never imagined possible
3️⃣ Internal Wins
✔ Having more energy✔ Sleeping better
✔ Feeling more confident in your skin
✔ Walking into your closet and picking anything you want to wear
✔ Shopping and actually enjoying trying on clothes
✔ Improved bloodwork, reduced medications, and better overall health
How to Break Up with the Scale for Good
If you’re ready to shift your mindset, here are three practical steps:
1️⃣ Reduce How Often You Weigh Yourself
🚫 If you step on the scale daily, cut back to once a week🚫 Then once every two weeks
🚫 Then once a month—or not at all!
Only you can decide what frequency works best for you.
2️⃣ Track Habits, Not Weight
Instead of obsessing over a number, track:✔ How many workouts you did
✔ How many nutritious meals you ate
✔ If you hit your protein & veggie intake
✔ Your water intake
These are numbers that actually matter for your progress.
3️⃣ Celebrate NSVs Regularly
Write down one non-scale victory per weekKeep a journal, voice note, or phone note
Create a "Win Jar"—drop in small victories all year and read them back at the end
I used to make a list of NSVs on my birthday every year, and those lists became so powerful.
One year, I wrote:
💡 "My nails grew stronger for the first time."
💡 "I felt confident in the bedroom."
💡 "I no longer winced when my husband touched my stomach."
💡 "I got certified as a personal trainer!"
NONE of these had anything to do with a number.
Practical Tips to Shift Your Mindset
✔ Take progress photos—not just for check-ins, but to capture memories with loved ones.✔ Unfollow toxic social media accounts that make you feel bad.
✔ Find a supportive community—this is why Get Sculpted exists!
✔ Reclaim your power—the scale does not get to decide your worth.
Redefining Success
Here’s your biggest takeaway:🎯 The scale is just ONE small piece of your journey.
🎯 Your true success is measured by how you FEEL, how you LIVE, and the habits you build.
🎯 The stronger and healthier you are, the better you show up in EVERY area of your life.
Breaking up with the scale opens the door to a healthier, happier, and more confident version of you.
So, as we wrap up today, I want to challenge you:
🔥 What is ONE non-scale victory you can celebrate today? 🔥
Take a moment to think about it. It doesn’t have to be big. It just has to matter to YOU.
And if you have a minute, send me a message on Instagram, share this episode with a friend, or tag me with your non-scale victory.
I hope today’s episode leaves you inspired to redefine success on YOUR terms.
And next time on Get Sculpted, Coach Marilynn is coming in with a pep talk on negative self-talk—a conversation you do NOT want to miss.
See you in the next one! 💛