The Tea with Tina
The Tea with Tina is going to be your new favorite weekly chit-chat that will feel like a good, juicy sit-down with your BFF. This podcast isn't your average (and boring) radio talk show-styled podcast. We dig deep, get personal, and have lots of fun along the way. Hear some relatable stories and a different perspective on various topics from health and fitness to pop culture. I am Tina Wieland, a certified fitness trainer and nutrition coach. Grab your caffeinated drink of choice, get comfortable, and be ready to hear the TEA.
The Tea with Tina
230 | The Power of Tracking: How ‘What Gets Measured, Gets Managed’ Transforms Your Fitness & Nutrition Goals
Send me a text about the episode!
Can tracking your weight and food intake really change your life for the better? Join us on today's episode of Tea with Tina as we unravel the essential role of measurement in health and fitness management. We promise you'll learn how to turn potentially daunting tasks like weighing yourself and logging meals into simple, effective tools for progress. By seeing these activities as data collection rather than emotional triggers, you'll discover a new way to accurately track your journey without the emotional baggage. We dive deep into the science behind why what doesn't get measured doesn't get managed and even discuss the emotional differences between men and women when it comes to monitoring progress.
Feeling stuck with body image issues or frustrated with your current physical state? This episode offers practical advice and encouragement to help you overcome these hurdles. Whether you’re aiming to lose weight, build strength, or simply add more movement to your daily routine, we cover a variety of motivations and strategies to get you back on track. It's okay to share your journey and seek support—sometimes, that's exactly what you need to move forward. Tune in for a wealth of insights and tips designed to help you feel better in your own skin and take confident steps towards a healthier, happier you.
✅ Like the podcast? Leave a review!
💌 GET FREE DAILY HEALTHY RECIPES HERE
📝 APPLY TO WORK WITH ME
🌟 JOIN THE FREE FACEBOOK COMMUNITY
📸 FOLLOW ME ON INSTAGRAM
🎥 FREE WORKOUT VIDEOS
💊 MY FAVORITE SUPPLEMENTS : CODE: 'TINAW' SAVES YOU $$$
Welcome to the Tea with Tina, your favorite podcast, where we talk all things health, fitness, lifestyle, and maybe a little bit of tea gets spilled. We chat all about this in a super casual environment. So grab your beverage of choice, sit back, relax and enjoy. Relax and enjoy. Hey friends, tina here from the Tea with Tina podcast.
Speaker 1:Today I wanted to chat about something that's been on my mind. It has been quite busy in my world here so I haven't quite had the time to consistently record podcasts. But I'm hoping to rearrange my schedule and optimize some things so we can get that up going regularly here. But I wanted to chat about what doesn't get measured does not get managed. This is important. Okay, there's always two sides to the coin. This is important. There's always two sides to the coin.
Speaker 1:You know me, I like to explore all the possibilities because rarely is anything black and white. I want to preface by saying I want you to observe your personal situation at this moment and decide what option is best for you. But again, this comes with a little bit of caveat, because what do we do if we feel like maybe we're being a little too easy on ourselves? Right, and it's very easy to just go? Oh well, you know I don't need to measure out my food and I don't need to weigh myself. You know that puts too much stress on me. There's a difference between letting yourself off the hook or you've been really pushing and when you weigh yourself it turns you into this spiral and maybe you have disordered eating habits. You know that is when we should not lean into the measuring right, but that's honestly not most people, that's people on an extreme end of the spectrum. Or maybe you're super stressed out and you're like on the brink of burnout and you actually do need to withdraw, not focus on the scale or measuring your food. You really just need to manage your stress and go back to the basics. That may not be what you want to hear, because you probably do want to lose weight, but if you want to lose weight sustainably long term and see great results, you need to approach this with a Calm, strong, confident mindset, honestly, because what Doesn't Get you measured doesn't get managed. Okay, so what exactly do I mean by that? I kind of hinted towards that.
Speaker 1:When I say measure, this can apply to anything but in our health and fitness journeys stepping on the scale and I would say, weighing our food and even actually just tallying up what you actually did for the week, because a trend that I see with my clients and people in general is that and I've done this myself too if you don't actually track anything, your brain keeps score and it's not always the most accurate thing. It'll maybe say oh yeah, I went to the gym a lot this week and I think I ate pretty healthy, I think I did good. But what you think you did and what the actual data reflects are two different things, right, which is why it is important to measure it, because it will not get managed and this isn't forever. Honestly, there's periods of times where I tighten things up and I track a little bit more. There's times where I pull back because from the skills that I got from measuring, I can kind of do it from my mind. Okay, and I think another part to kind of help you with this because you're like well, I don't like stepping on the scale. It stresses me out. I don't like weighing my food, it stresses me out. I again want you to view them as tools and data. It's learning to separate the emotion from that data that you're seeing.
Speaker 1:Just because the scale went up three pounds doesn't mean you're a failure, and I think honestly the only way to get over that is to weigh yourself regularly, because the scale will change. I have people that get so frustrated when they're a pound up after they lost a pound and I'm like it's water weight, it's stress, it's maybe what did you eat yesterday? Did you do a bowel movement? You know there's so many things. The goal is is we want to weigh ourselves every day so we can see the trends, see that our body does fluctuate regularly, but if we follow what we need to follow, the scale does go down right or at least in the direction that we want it to.
Speaker 1:I'm assuming most of you want fat loss and weight loss. If you're body recompositioning and you're more so, like I don't really want to lose fat, I'm just looking more maybe to lift, to tone, I probably wouldn't use the scale because the scale is not going to do much. It might even go up even if you're losing fat, because muscle is more dense than fat, so that can get a little tricky. I would maybe take measurements more so to see if you're losing fat. You're going to definitely be losing inches even if the scale doesn't move. But if you genuinely want to lose, like, yes, I want to lose 10 pounds. Get on that scale, measure it, and I want you to push through that discomfort.
Speaker 1:Tell yourself that this is just a tool and approach it like a scientist. Take the emotion out of it. That's important as well, especially us as females. I feel like males have the upper hand. Now, not all of them. Some of them struggle with this as well, but males tend to be less emotionally attached to things and that's honestly why I believe they get better results. I think they get results because it's like oh, why do guys do this and their results are so direct and women struggle so much.
Speaker 1:Some of it is hormonal. You know. Having more testosterone and less estrogen does allow them to progress a little bit more steady, because their hormones are steady throughout the month, but also from an emotional perspective. That allows them to have less emotional fluctuations and they can handle their emotions better. But I don't want to discourage you because you can still have control over your emotions. Even if we do have these fluctuating hormones or maybe you are struggling with something, you can still teach yourself to remove the emotions from what needs to get done right.
Speaker 1:So when you step on the scale, don't let it sway. You Look at it. And again, the best way I visualize this is I kind of pretend I'm a scientist looking outside in, like it's not my body and I'm just observing, right, and I'm almost my own trainer and I'm like okay, so get curious, don't freak out, get curious, face it head on. That is where you're gonna nip the head of anxiety. You're gonna nip it and you're gonna bring it out into the light and it's not gonna be as scary anymore. You're gonna say I'm up two pounds, let's think about why this is. Instead of panicking going, oh my god, I'm a failure, I'm up two pounds, let's think about why this is. Instead of panicking going, oh my god, I'm a failure, I give up. Right, like which one sounds better. I'm up two pounds, I give up. This is ridiculous. This is stupid. I never lose weight. Or going, hmm, I'm up two pounds. What happened? What did I eat yesterday? Oh, when I look at my food logs because I measured my food it looks like I went over a couple hundred calories. Maybe that's why I'm up. This is probably water weight. It's not permanent. So today I'm going to make sure I get back on tracking my meals Right, and that's another thing.
Speaker 1:If we're not constantly weighing every day, especially when we have a set goal we want to reach, not so much general health, but if you have a specific goal we're not weighing every day, we're not measuring every day, it's a lot easier to get lazy specific goal. If we're not weighing every day, we're not measuring every day, it's a lot easier to get lazy. We go oh yeah, I went over 200 calories. It's no big deal. And you know you might go two weeks without weighing yourself and you're gaining three or four pounds. And then you step on the scale two weeks later and you're like oh my God, I'm up so much. You could have caught it sooner and managed. And again, taking the scientific approach and adjusted your plan to get the intended outcome you want, right. So what doesn't get measured doesn't get managed. So I encourage you to moving forward.
Speaker 1:Step on the scale.
Speaker 1:Pretend you're a scientist.
Speaker 1:Pretend this isn't your body. You're collecting data. Honestly, nobody knows how much your body. You're collecting data. Honestly. Nobody knows how much you weigh except you. There's no way to know. So don't be embarrassed by it. Really, just get out of your comfort zone, lean into it and say this is my data. I'm collecting data to be able to reach my goals.
Speaker 1:Same thing with tracking food Learn to track food. The only way you're going to learn is to get better. There's been many times that I have failed at tracking my food. There's many times I've had half-assed days over the years. There's many times that I found out I was doing something wrong. You know, but you learn, you get better, you keep getting better and, honestly, from all those reps I put in, it's a heck of a lot easier for me now and I know again how to manipulate the data to get the results that I want.
Speaker 1:Okay, so if you're not doing that, if you feel like you're shying away and again, I think this message is best suited for people who have very specific body composition goals If you're somebody who's like I'm just wanting to move my body and eat better and you're not necessarily worried about the scale.
Speaker 1:Or again you're somebody who's like I'm just wanting to move my body and eat better and you're not necessarily worried about the scale. Or again you're like trying to strength train, or maybe you're just trying to get into movement, I wouldn't necessarily do this unless it's something that interests you, but for the people out there who are really hurting and are like I'm really fed up with my body right now. My pants don't fit, like I'm frustrated. I gained 20 to 30 pounds, even 10 pounds. You know, I just need to get this weight off. This is for you, this is for you, so definitely do that. If this message resonated with you, please let me know. Uh, feel free to share with me, um, or share with a friend who could hear this today as well. But thank you for tuning in and hopefully I will chat with you soon. Have a great rest of your day and bye for now, bye.
