Would you rather listen to this article? Use the player below, download it, or use iTunes.

If it feels like you’re engaged in a relentless battle with the scale — impatiently waiting for the number to plummet or you get discouraged and frustrated if it doesn’t budge or, what feels worse, it goes up — it’s time for a change. (This can also apply to underweight individuals striving to increase their bodyweight too.)

The scale can be a useful tool since it provides data that can be easily tracked (more on this at the end). If viewed subjectively, however — judging yourself “good” if it goes down and “bad” if it goes up or tying your self-worth to that number — then focusing on non-scale victories will do you good.

Would you rather listen to this article? Use the player below, download it, or use iTunes.

I used to hate doing cardio.

The reason cardio was a loathsome drudgery is now blatantly clear: it was once done for the sole purpose of burning calories. I wanted to burn calories to lose fat. I wanted to lose fat so I’d like my body more (or at least, hopefully, dislike it less).

You’ve been asking for them, and they’re finally here: new Lift Like a Girl t-shirts, long-sleeve shirts, and sweatshirts. More options will arrive in the near future, like hooded sweatshirts and tank tops.

To help you choose the item you’ll love most, below are some comments and information about the short-sleeve t-shirts followed by additional items and helpful tips.

All items have several color options. Click the photo to see the item, color options, and sizing chart on Amazon. And if you spend $25 or more you can get free shipping.

Would you rather listen to this article? Use the player below, download it, or use iTunes.

She told me, “I finally bench pressed 95 pounds! That’s been my goal for a long time and I finally hit it. But, I know it’s not that impressive since there are lots of women who lift much more than that.”

My response: “No, what you mean is, ‘I bench pressed 95 pounds and I’m proud!’ It doesn’t matter how much anyone else is lifting — this is a big personal record you earned. Be proud! There are no qualifiers needed for you relish your achievement.”

Would you rather listen to the article? Use the player below, download it, or use iTunes.

Anyone who has tried to improve their eating and workout habits knows what it feels like to become overwhelmed by the abundance of information, all the possible workout and diet options, and all the conflicting information.

Sometimes food and fitness can feel annoyingly complicated.