10 TIPS to TRACKING your FITNESS and HEALTH

WHAT THINGS CAN YOU DO TO HELP IMPROVE YOUR FITNESS & HEALTH?

 

Well, you know as well as I do there are plenty of ways.  But today we’ll look at ten different ways I have helped my clients transform their bodies and completely turn their health & fitness around.   With each method, consider how it might fit into your lifestyle and decide if this will improve things for you or just be an added pain in the arse!

 

1. TRACK YOUR BODY MEASUREMENTS:

 

Regularly taking body measurements at specific points in the week or month is a great way to check to see if you are losing weight. 

 

You can go as basic or as detailed as you want with these measurements

 

  • Chest (cm)
  • Waist (cm)
  • Hips (cm)
  • Weight (lbs)
  • Body fat (%)

 

There are plenty of apps out there that will help you track this. My Fitness Pal being one of them. This is what I would advise to use as it can help you with number two as well. 

 

2. TRACKING YOUR CALORIES:

 

Knowing exactly how many calories you’re consuming is going to help you create an awareness of how much food you are putting in your body. 

 

This lack of awareness is normally the major culprit of the weight game. Start to develop the skill of food and portion control awareness and you are on the right track. 

 

3. TRACK YOUR HABITS:

 

This is normally a strategy I would use with clients who don’t like tracking calories with an app. Tracking habits can be just as powerful and helps build the right behaviours around nutrition in the long term. 

 

Habits just like eating at the table eating with the TV off, slowly eating, awareness of portion control, protein with every meal are all great habits to track. 

 

4. TRACK YOUR PHOTOS: 

 

Nobody likes doing these at the beginning of a weight loss journey, but taking photos are the single most important and powerful tool that you can track

 

And I get it, right now you’re in a position where you’re feeling vulnerable and you want to lose weight because you’re not happy with where you’re at, but taking photos right now is something that you’re going to be thankful for in 12 weeks time. 

 

In 12 weeks time when you’ve lost weight and you’re better, happier and healthier, you’re going to be able to look back at these photos as a source of motivation. 

 

Because there are going to be times when you don’t want to track nutrition, you don’t want to exercise, you don’t want to go to all the things that you know you need to do and looking back on these photos is going to help keep you motivated and help keep you on track. 

 

5. TRACK YOUR WORKOUTS:

 

Now this is an obvious one, but tracking your workouts and more specifically tracking the weights that you are using, just like photos, is going to be a great source of motivation. 

 

Knowing that you can see the stats increasing shows you that you are getting stronger day by day. This is going to give you that extra boost to get you back to the gym and back to working out. 

 

We have a specific training app that our clients at 10xDads Academy use that helps with all the programming. It shows them all the workouts or reps set and tracks their progress. 

 

6. TRACK YOUR THOUGHTS:

 

This may sound like a strange one, however, using a daily journal can track all the negative and positive things that you say to yourself. 

 

You may like to start off with writing a journal entry with the things that you’re thankful for and also the things that you need to watch out for. 

 

Specifically watch out for the negative language that you use with yourself talk, be aware of this and try to avoid or create a strategy around it. 

 

7. TRACK YOUR STEPS:

 

Another simple one, but it’s become very popular these days with Fitbit and Apple Watch, is to track your steps. 

 

The golden number of 10,000 steps per day seems to be a good number for the average person to try and hit. 

 

Make this a little bit more interesting by inviting a few friends and challenge them every single day. Maybe put some money in the pot to see who can get the most steps in the week. 

 

8. TRACK YOUR STEPS:

 

I started to track the quality of my sleep using a sleep app for a little while to see any patterns. However, now I just track the amount of hours that I get.

 

By using the iPhone’s bedtime app I am able to schedule my bedtime and wake up time which tells me then how many hours I have slept. 

 

I aim to hit at least seven hours every single night. 

 

So if that means I go to bed late, I wake up a little bit later on or if I need to get up earlier I go to bed earlier. I track my bedtime and wake up time so that I get enough sleep. 

 

9. TRACK YOUR SOCIAL:

 

Let’s be honest here, we’re talking about a personal Instagram account.

 

If you are that type of guy who likes to share with the world what they’re up to around their workouts and nutrition, creating a specific Instagram account to share your transformation and share your journey is going to be something that can be a great source of inspiration to others. 

 

10. TRACK YOUR…. Don’t do them all, but do one:

 

Do them all, don’t do them all, but do at least one and get started. 

 

Maybe you’re reading this blog trying to get ideas on how to hold yourself accountable and how to stick to your plan. 

 

Choose one of these things to track and go about doing it every single day for the next 21 days. 

 

Then add another. 

 

Then another. 

 

But don’t be that guy that tries to do all 10 here and then actually does none of them. 

 

And don’t copy the other guy, track what is going to give me the biggest impact and make sure this is personalized to you. 

 

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Simon Macey

Simon Macey

Expert Fat Loss Coach. Father of 2 beautiful children who's sole goal in life is to be the best partner and dad.