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Meet Me in the Closet: Taking Measurements
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Another Way to “Measure” Success
When it comes to fitness, nutrition, yoga and your overall health, there are plenty of ways to
track your progress. How you feel in your own skin is – in my opinion – the most important variable. Confidence, energy, vitality....those adjectives that affect not only the quantity of your days, but the QUALITY!
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Often, we turn to the scale for validation. A number to define if we are “good” or “bad” in our efforts. Allowing this practice of stepping on a tool to define our mood and how we feel about ourselves. And that scale is sneaky. It lies. It misinforms. It fluctuates.
The scale measures everything - every sip of water, every bite of food, your bones, muscles, organs, fat...there's no way to distinguish between what you're gaining (which could just be water) or losing (which, again, could be water). That's where body measurements come in. Taking your measurements is a more valuable way to track progress because you get an idea of what's really happening with your body. This is important information since we all lose fat in different areas and in a different order.
Taking your measurements will reassure you that the fat is coming off, even if you're not losing fat exactly where you want just yet. It does take time for your body to get around to those challenging areas – affected by so many other considerations such as stress and hormones – so patience is also an important ingredient. And CONSISTENCY!
Finding other non-scale victories to connect with:
- How your clothes fit
- How you are sleeping
- Energy level changes
- Endurance and breathing improvements
- Immune system connections
- Less stress
- Inspiring others in their journey
- Being able to perform a move you couldn't previously
- Reaching out of the comfort zone to try something new
- Experimenting with new foods and recipes
- Resting heart rate lowers
- Less need for prescription medications
- Drinking more water
- Connecting with other like-minded individuals
SO MANY MORE!
What to Know Before You Take Your Measurements
- Measurements are best taken before physical activity and take less than 5 minutes to complete.
- Wear fitted clothing and try to wear the same thing for each measurement.
- It is a good idea to retake measurements each month.
- Measurements will be taken from both biceps, thighs and calves as well as chest, waist and hips.
- Stand with feet under hips and body relaxed for all the measurements.
- Don't worry if you lose inches without losing weight. That's actually a sign you're losing fat and gaining muscle, which is great progress.
Please reach out if you are interested in having your measurements taken. I am more than happy to meet you before class or an event...in the closet! :)
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Chick Champion Protein Bars
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1-15oz can chickpeas, drained and rinsed
1 cup dates
¼ cup creamy almond butter
½ tsp vanilla extract
½ tsp cinnamon
¼ tsp salt
3 scoops vanilla plant-based protein powder
2 tbsp hemp seeds
2 tbsp chia seeds
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Line a loaf pan with parchment paper. Combine chickpeas, dates, almond butter, vanilla, cinnamon, and salt in a large food processor. Process until very smooth, scraping down the sides if necessary. Add in protein powder, hemp seeds, and chia seeds. Process again until very well combined. The mixture should start to form a "dough" ball. Using wet hands, press mixture evenly into lined loaf pan. Freeze for about an hour before removing paper from pan and slicing into 8-10 bars.
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1¾ cups oat flour (or old-fashioned oats ground into flour) or almond flour
2 tbsp ground flaxseed
½ cup vanilla plant-based protein powder
¼ tsp sea salt
½ cup creamy almond butter
¼ cup almond milk
¼ cup pure maple syrup
½ cup raspberries (I used frozen)
3 tbsp raw cacao nibs or dark chocolate chips
Line an 8x8inch square baking dish with parchment paper. Place flour, flax, protein powder, and salt in a large bowl. Stir to combine. Add almond butter, almond milk, and pure maple syrup. Using your hands, stir mixture until fully combined. Stir in chocolate chips. It will seem dry! Add fresh raspberries and use your hands again to break down raspberries into batter until fully combined (the "dough" should start to turn light pink). Press mixture evenly into pan until smooth. Press additional raspberries into dough if desired. Freeze bars for at least an hour before slicing into 12 bars. Store in the refrigerator for optimal texture.
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2 teaspoons hemp protein
2 tablespoons ground flax seed
1 teaspoon chia seeds
5 tablespoons ground almonds
2 tablespoons cacao powder
1 tablespoon maple syrup (or alternative)
½ teaspoon vanilla extract
Extra ground almond for rolling (optional)
Place all ingredients in a food processor and combine. Press into parchment-lined pan. Freeze and cut into individual bars.
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½ cup ground flaxseed
¼ cup raw cacao
¼ cup chocolate plant-based protein powder
1 cup almond meal
2 cups dried prunes or dates
½ cup almond butter
½ tsp sea salt
½ cup maple syrup
Top with sliced almonds.
Place all ingredients in a food processor and combine. Press into parchment-lined pan. Freeze and cut into individual bars.
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Banana Chocolate Chip Protein Bars
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1 cup vanilla plant-based protein powder
¾ cup almond flour
2 mashed bananas
¼ cup raw honey
¼ cup coconut oil, melted
½ cup coconut milk
1 teaspoon vanilla extract
¼ cup dark chocolate chips
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In a medium bowl, mash the bananas. Add the coconut milk, water and vanilla, mix until smooth. Add the dry ingredients and mix until fully combined. If the batter is dry then add a few more drops of water. Mix in the chocolate chips. Press into a parchment-lined loaf pan. Freeze. Cut into individual bars.
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Ami's Cashew Protein Bars
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2 cups cashews
½ cup hemp seeds
½ cup raw cacao powder
½ cup chocolate plant-based protein powder
¼ cup raw honey
¼ cup coconut oil
½ cup shredded coconut
tsp vanilla extract
sea salt
Place all ingredients in a food processor and combine. Press into parchment-lined pan. Freeze and cut into individual bars.
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Chocolate Protein Pudding
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1 pound soft silken tofu (16 ounces)
2 tablespoons unsweetened cocoa powder
¼ cup chocolate plant-based protein powder
1/4 teaspoon salt
1/3-1/2 cup maple syrup (to taste)
1 teaspoon vanilla extract
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Place all ingredients in a blender and process until completely smooth. Spoon into small bowls and chill well before serving.
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Peanut Butter Protein Pudding
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1 pound soft silken tofu
¼ cup vanilla plant-based protein powder
1 can coconut milk
1/3 cup maple syrup
1/3 cup peanut butter
1 tsp vanilla extract
¼ tsp sea salt
Place all ingredients in a blender and process until completely smooth. Spoon into small bowls and chill well before serving.
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