Progress Feels Invisible? 6 Ways I Reframe Progress to Stay on Track

 

Hey hey, beautiful human! Today we’re having a real, honest conversation about those frustrating seasons where you’re doing all the right things—you’re working out, counting your macros, staying consistent—but it just feels like nothing is changing.

If you’ve ever looked in the mirror or stepped on the scale and thought, “What’s even the point?”—this episode is for you.

What I discuss:

  • Why “slow” progress is normal (and actually a good thing!)

  • What’s happening inside your body during those quiet, “nothing’s working” phases

  • The mental shift that’s helped me stay consistent—even when results aren’t visible yet

  • Why your brain adapts before your body does

  • And how to build habits that create results—even before you can see them

Because the truth is: just because you can’t see progress yet doesn’t mean it’s not happening. Invisible change is still change. And consistency is what brings it to life.

If you loved this episode, you’ll also love Episode 534: Trying to Fix a Fitness Plateau? Don’t Make These Mistakes. I’ll link it in the show notes for you to easily go listen to next.
👉 https://www.juliealedbetter.com/embrace-your-real/trying-to-fix-a-fitness-plateau-dont-make-these-mistakes

If you want more from me, be sure to check out...

Transcript

00:00

Hey, hey, beautiful human, Can I steal five minutes of your time? I have something super important to share with you, but I promise I'll be really quick. You're listening to my weekly bonus episode of Embrace your Real with me, Julie Ledbetter. I'm about to give you a quick tip for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned If you're ready to embrace your real, let's get it. Let's go. Hello, and welcome back to another episode of Embrace the Real with me, Julie Ledbetter.

00:38

Today we're having a real and raw heart-to-heart about something I know so many women face at some point in our journey. And it's those seasons where you're doing everything right, You're showing up for your workouts, You're dialing in your nutrition, You're being consistent, You're checking every box. But when you look in the mirror, you step on the scale, you snap a progress photo, it feels like nothing is changing. And that feeling is so discouraging, Like why am I even doing this if I can't see results? I have been there not once, but multiple times. And let me tell you, just because the progress isn't visible yet doesn't mean that your body isn't changing, it doesn't mean that you're doing something wrong and it definitely doesn't mean that you're failing, and so in today's episode, I'm gonna walk you through exactly what's happening during these silent progress phases, why they happen, what's going on behind inside your body, behind the scenes and, most importantly, the mindset shifts that help me keep showing up through them. We're also going to chat through what real progress can look like beyond the scale, how to track changes that the mirror can't always show, and some practical tips to stay motivated and grounded in your journey, even when it feels like nothing is working out yet. So if you've ever wondered like what the heck is the point if I can't see the results, this episode is for you.

01:52

But before we dive in, I want to share this review. It comes from Jess Labella OC. She gave a five-star review and said thankful for this program and podcast. I'm so thankful I found the Movement with Julie program, which is super affordable and a great support group. It's truly the best With so many influencers out there. I truly feel blessed that Julie caught my attention. She's wholesome, encouraging, challenging and realistic. Her podcast keeps things real and raw. Thank you so much for all that you do Well. Thank you so much for taking time out of your day to send in this review. It really does mean the world to me and our team. All right, let's dive in Number one.

02:27

Progress isn't linear and you are not broken. If you are in a season right now where it feels like nothing is changing, your clothes fit the same, the scale won't budge. Your workouts feel hard and you're wondering what the heck is the point. I need you to hear me loud and clear that nothing is wrong with you. Your body isn't broken. You're not failing, You're not doing it wrong. This is part of the process. Every single woman that I've worked with, including myself, has hit these moments, Moments where it feels like all the effort is adding up to nothing. But here's what I've learned over the past decade of coaching is that our brains crave instant feedback. We want to feel like if we eat protein, we hit the workouts, we get the steps, then, boom, the results come. But our bodies are not vending machines. They don't always give us the transformation right when we think that we've earned it.

03:19

Progress happens in waves. There are seasons of visible change and seasons of invisible adaptation. The work that you're doing right now, it's not wasted. It's laying the foundation for what's coming next. Maybe your metabolism is repairing. Maybe your nervous system is learning safety. Maybe your body is choosing to build strength before shedding fat. Maybe you're building discipline, trust and self-respect that no one can take away from you. So if you feel stuck right now, I want you to zoom out. This is not the end of your story. It's the messy in-between chapter where your body's working with you, not against you.

03:53

Number two your brain adapts before your body does. In the first few weeks and even months of strength training, most of your gains actually come from neurological adaptations. Your brain and nervous system are learning how to better recruit and coordinate your muscles. You have all these tiny motor units, which are a group of muscle fibers, and as you train consistently, your body gets more efficient at activating them, and that's why you might feel stronger, more stable and more in control before you actually start seeing the physical changes. Research actually shows that these neuro gains oftentimes come before the actual muscle growth, which takes longer to visually appear. So if you feel stronger, that's a huge win. You are on the right track.

04:37

Number three creating habits is way more important than seeing progress. I know that sounds backwards, especially when you're showing up and you wanna see change, like on the scale in the mirror in your clothes important than seeing progress. I know that sounds backwards, especially when you're showing up and you want to see change, like on the scale in the mirror in your clothes. But here's the truth. I wish that more women believed the results will come, but only if the habits stay. If you're only motivated by what you see, you'll stop when it gets slow, but if you build the habit, you'll keep going even when it's quiet, and that's where the magic happens. You don't need perfect motivation every day. You don't need 100% effort all the time. What you do need is a system habits that are so simple, so realistic and so repeatable that you can do them on autopilot, even when life feels chaotic. Drink the water, eat the protein, get the steps, lift the weights, log the food, do it consistently, do it when no one is watching you and do it until it's just what you do. Because when your habits are aligned with your goals, your results become inevitable. Let me say that again when your habits are aligned with your goals, your results become inevitable.

05:42

Number four real change takes time, and that's actually a good thing. Let's talk, real talk. Building muscle and losing fat takes time. These are not overnight wins. They're slow biological processes that happen deep in your body, one day at a time. Every time you finish a workout, your muscles go to repairing and rebuilding, and that's how they get stronger. It's called protein synthesis muscle protein synthesis and it's not instant, but it's gradual. Same with fat loss it happens in tiny, sustainable shifts, and it's influenced by a lot more than just how hard you push in a workout. Sure, those crash diets or extreme plans might show fast results, but they also wreck havoc on your metabolism and usually lead you to rebound that weight gain.

06:26

I know that that's not what you want to hear. You're not here for a quick fix, though. You are here to build a body, a lifestyle that lasts, and so if your progress feels slow, that's good. That means you're doing it the right way, the sustainable way, the way that honors your body and sets you up for long term success. This is the long game, and it's absolutely worth it. Every rep, every meal, every small choice is a brick in the foundation of your transformation, so I want you to keep building, keep going and be patient.

06:53

The results will absolutely come. They just aren't on the same timeline as you, Number five. Your only job is to keep showing up. No, like. Your job is to not force the results. It's to not obsess over the scale or put pressure on your body to change on a timeline that it's not ready for, Because by now you should know this truth that you cannot control when the results show up, but you absolutely can control how consistently you show up. You can control how you feel your body, how you train, how you recover, how you manage your stress, how you protect your sleep. These are the inputs that actually move the needle and even when the mirror or the scale isn't reflecting it yet, your body is responding internally, slowly and steadily.

07:39

One of the most powerful mindset shifts that I ever made was letting go of chasing outcomes and learning to stay focused on the process, because that's where confidence grows, that's where trust is built and that's where real change happens. So if you're in a season where progress feels invisible, I want you to know that this isn't failure. This is a part of the process. Your job isn't to be perfect, it's to stay consistent. It's to create a sustainable rhythm that works for your life and trust that the results will come, because they always do when you don't give up. Keep going. You're doing better than you absolutely think.

08:14

All right, let's do a quick recap of the five mindset shifts to hold onto when progress feels invisible. Number one remember that progress isn't linear. Waves of change are normal and invisible progress is still progress. Number one remember that progress isn't linear. Waves of change are normal and invisible progress is still progress. Number two remember that your brain adapts first. Strength and coordination shows up before visible muscle. Number three creating habits is a way more important process than actually seeing progress. If you actually have the habits, the results are inevitable. Number four real change takes time. Slow, steady progress is the kind that lasts. This is the kind of progress that you want. And last but not least, number five, your only job is to keep showing up. The outcome will follow when you stay in the process.

09:00

Here's the truth. Your body is doing more than you realize right now. Just because you can't see it yet doesn't mean that it's not happening. And if you wanna stay consistent even through the invisible phases, that's exactly why I created the Movement With Julie app. Inside you will get Dumbo-only workouts that are mapped out for you every single week so that you can just show up and follow the plan and, if you're ready, to fuel your body in a way that actually supports these changes. My Macro County Made Simple Online Academy is where I teach you how to eat with intention and flexibility. No restriction, just results.

09:35

Both of those links are in the show notes waiting for you so you can go check those out. And hey, if this episode encouraged you, would you share it with someone who needs this reminder? And if you haven't yet already leave a review, it does help more women find this message. If you also love this episode, I know you will also love episode 534, trying to fix a fitness plateau. Don't make these mistakes. I will go ahead and link that in the show notes below so that you can easily go check that out.

10:02

But that is all that I have for today's episode. I hope that this was encouraging to you. Just remember that progress takes time. I know it can be frustrating, but if you are putting in the work, you absolutely will start to see and reap the benefits over time. All right, I love you so much, I mean it, and we'll talk to you in the next one.

10:26

All right, sister, that's all I got for you today, but I have two things that I need you to do. First thing, if you are not already following me on the gram. Be sure to do so. Julie A Ledbetter yes, it's with an A in the middle For that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts. Talk healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real, because you're worth it. Bye.

 
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