WEEK 1 - NOERDEN SENSORI SMART SCALE METRICS COMPARED TO EXERCISE, NUTRITION and HYDRATION

I was gifted a SENSORI smart scale recently and decided for the next four weeks I would track my exercise, nutrition and hydration and see how it stacks up to the metrics reported back on my noerden app. If you're in the market for a new scale, follow along for the next four weeks to see if this is the right scale for you! You can also get 15% off the scale from their site using STEPH15. 

Before I get into some of the details, I want to put a few things out there. First, I am not suggesting that anything that follows in terms of exercise, nutrition and water intake is "correct" or "suggested". I'm not a nutritionist, dietitian, personal trainer, or anything like that. I'm just simply documenting what I did over a week and what the resulting metrics show, focusing less on the weight number and more on the other metrics. In other words, I am letting my lifestyle dictate what is shown on the scale and not letting the scale metrics my lifestyle. However, I do think it is interesting to see how my lifestyle over the next four weeks will impact the scale. 

SENSORI THOUGHTS

After a week of using this scale, my absolute favorite part of it is that I can just wake up and step on the scale, without my phone being around, and have the results directly tracked within the noerden app. It has made it really easy to add this into my morning routine. I also like how there are weekly, monthly and yearly views for all of the stats. This will be helpful as I continue tracking long term to see how things are shifting over time!

MONDAY MORNING STATS 

These are the stats from my first weigh in Monday morning. No surprises here and all of the green means I am within the accepted ranges listed. The accepted ranges align with the ranges you would get through a google search.

As you can imagine, smart scales are not as accurate as body composition scans, such as DEXA scans, since smart scales don't provide the whole picture. In fact, smart scales typically underestimate body fat. I still do believe there is value in having a smart scale to track how the values are all changing over time. Used in conjunction with a DEXA scan, you can have a better idea of how the DEXA metrics compare to the scale metrics and rely on your scale metrics for more of a month-to-month tracking and DEXA scans for bigger milestones. 

This is my baseline for the next four weeks - it will be interesting to see how these numbers change!

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NUTRITION

I've been trying to dial in my nutrition lately (this week was not so great...but it is what my body wanted), specifically on training days. I don't count macros, but I do know I need to eat a little more on training days so I can power through some tough upper body workouts. And yes... the majority of my meals are frozen. I will eventually try to fix this, but this is what works best with my life at the moment. 

Monday - coffee with creamer, kodiak cakes (2) with maple syrup, healthy choice sweet & sour chicken, mini popcorn bag, chobani yogurt drink, cupcake (after training), healthy choice grilled chicken marinara 
Tuesday - coffee with creamer, pork & beans, frozen mac & cheese, pierogies (4) and sour cream, velveeta mac & cheese, hershey cookies & cream bar
Wednesday - coffee with creamer, kodiak cakes (2) with raspberries and maple syrup, 1 egg, meat & crackers snack box, healthy choice grilled chicken marinara, banana & peanut butter
Thursday - coffee with creamer, kodiak cakes (2) with raspberries and maple syrup, 1 egg, healthy choice grilled chicken marinara, banana & peanut butter, mac & cheese with apple sauce
Friday - kodiak cakes (2.5) with raspberries and maple syrup, 1 egg, box of junior mints, mac & cheese with apple sauce, healthy choice sweet & sour, box of bottle caps 
Saturday - donut, everything bagel with cream cheese, dirty chai with almond milk, spinach & artichoke empanadas (2), cold stone ice cream
Sunday - plan bagel with strawberry cream cheese, coffee with cream and sugar, (2) kodiak cakes with banana, mac & cheese with apple sauce

EXERCISE

Overall this was a pretty light week for training. No cardio and minimal strength training. 

Monday - Ninja training (1 hour)
Tuesday - Rest
Wednesday - Ninja training (1 hour) with 25 pull-ups / 50 push-ups after
Thursday - Ninja training (1 hour)
Friday - Rest
Saturday - Rest
Sunday - Abs / Shoulders / Stability 

HYDRATION

Monday - 70oz
Tuesday - 66oz
Wednesday - 66oz
Thursday - 80oz
Friday - 80oz
Saturday - 66oz
​Sunday - 66oz

Fun fact - I've drank at least 64oz of water every day since the last week of February. So this wasn't too challenging!

SUNDAY MORNING STATS

These are my metrics from Sunday morning. 

Nothing too crazy here. Increase in hydration makes sense since I had a couple of higher days later in the week. I had a lot of carbs this week with no cardio, so it is surprising to see a drop in some of the other metrics.

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I want to hear your thoughts! Have you used a smart scale? Have you had a DEXA scan? What do you think about body composition tracking?