Tracking plays a vital role in our training program. While we don’t believe in tracking every single detail, we focus on the aspects that yield the greatest results. Think squats, deadlifts, bench and overhead presses, bent-over rows…you get the idea.
Why is tracking important? First, it allows you to see your progress over time and identify any plateaus you may encounter. Second, it saves you valuable time and effort during your workouts because you know exactly where to begin and what goals to strive for each day.
Now, let’s shift our attention beyond the gym. We all have 168 hours in a week, and only a fraction of that time is spent training. So what should you be tracking during the remaining hours?
1. Water Intake: Are you aware of how much water you should be consuming daily? Most individuals should aim for half their body weight in ounces. By tracking your water intake, you can easily ensure you’re meeting this goal.
2. Compliant Meals: Counting calories and macros can be a pain. Instead, we suggest tracking the number of “compliant meals” you have each day. A compliant meal consists of the right portions of lean protein, vegetables, whole-grain/unprocessed carbs, and healthy fats. If you’re unsure about portion sizes, reach out for guidance.
3. Physical Activity: There’s an incredible sense of accomplishment that comes from scheduling and completing your training sessions. By tracking your activity, you can stay motivated and break the cycle of missing consecutive workout days.
4. Body Composition: Don’t worry, you don’t need expensive equipment to measure your physical progress. We recommend recording your weight, waist and hip measurements monthly, along with taking progress photos. Witnessing the direct impact of your hard work can be a powerful source of motivation. Additionally, if you find yourself stuck, it’s a sign that it’s time to communicate with your coach for adjustments to your training, nutrition, or recovery strategies.
Remember, if you don’t track it, you can’t improve it. If you need assistance in establishing a tracking plan customized for you, simply reply to this email, and I’d be happy to help.