Plan and Prep Your Meals
Plan and Prep Your Meals
Do a Mind-Body Scan
Do a Mind-Body Scan
Practice De-Stressing
Practice De-Stressing
Create and Use a Sleep Ritual
Create and Use a Sleep Ritual
Use a Targeted Recovery Strategy
Use a Targeted Recovery Strategy
Think on a Continuum
Think on a Continuum
Eat Mostly Whole Foods
Eat Mostly Whole Foods
Eat Protein and Colorful Plants
Eat Protein and Colorful Plants
Practice 80% Full
Practice 80% Full
Practice Your Fitness Mission
Practice Your Fitness Mission
Maintain Progress
Maintain Progress
Deep Health
Deep Health

Tracking Progress

There are lots of ways to measure progress… including some you might not expect.

There are a lot of ways to measure progress. Some you may not have thought of yet.

Imagine you’ve already changed.

Imagine that tonight, as you sleep, your world magically changes.

You wake up tomorrow morning with everything you’ve ever wanted.

Every life change, every goal, everything you’ve ever striven for has been achieved.

You don’t how know this wondrous transformation occurred—you were asleep, after all—but you know it’s perfect.

You open your eyes, yawn, and look around.

If this happened to you ….

What will have changed for you and your life? Which things are different?

What is “progress”?

If you’re going somewhere, how will you know when you get there?

Along the way, how do you know that you’re on track to your destination?

Here are three common and important measures of progress:

  • Body composition: How much lean mass and body fat do you have?
  • Health: Are your body systems operating well?
  • Thinking and decision-making: Do you feel clear-headed, engaged, and focused?
  • Fitness and athletic performance: How do you perform in the gym or in your chosen activities?

In total: How do you look, feel, and perform?

Using the three measures of progress above, you might also improve:

  • strength
  • your blood profile (e.g., triglycerides, cholesterol)
  • speed
  • work capacity
  • recovery
  • immune system

You’re here for your own reasons.

Your coaching journey — and your body — is unique.

What counts as “progress” to you will be different than what determines “progress” for someone else.

Track other kinds of progress

It’s hard to see “progress” in daily life because you see yourself every day. It’s hard to see contrast when you’re in it.

Some types of progress are easier to measure:

  • Can you lift 10 pounds more today than you could last month?
  • Can you run 5 minutes longer than you could last week?
  • Have you been virus-free this year—after getting 6 colds last year?
  • Has your LDL (“bad”) cholesterol gone down from your last blood test?

These are “hard facts”.

Other types of progress are intangible. Some may be surprising.

For instance, subjective measures like,

  • “I walk tall now.”
  • “My posture is better.”
  • “I’m so much happier on the inside.”
  • “I’ve become a better parent.”
  • “I feel healthy.”
  • “I feel confident in my food decisions.”
  • “I’m more organized.”
  • “I’m stronger…inside and out.”
  • “I’m determined.”
  • “I’m more focused.”

These things are less measurable… they’re noticed and felt just the same.

Track what’s important to you

Ask yourself:

What will tell me that I am getting better at doing what I want to do?

How do I know I’m on track to my long-term goals?

If I get what I want, how will I know?

Look for progress everywhere

You never know where progress may lurk. Keep an open mind and hunt for it. Finding these small clues of progress are keys to lasting motivation.

Write In Your journal

What are three things that will tell you you’re moving closer to your goal?

What other forms of progress have you already noticed in the last month?