Velocity Fitness

3.) Take Note.
You wouldn’t go hog-wild writing checks without jotting each one in your register. Nor would you try to tote your busy family’s schedule or your mile-long to-do list around solely in your head. Same should go for your fitness routine: if you’re going to change your life by eating well and working out, make keeping track of it part of the new lifestyle you’re creating for yourself. My clients already know this activity is nonnegotiable, and a key part of our working relationship – and their success. Translation: just do it – you’ll thank yourself some day.

Studies have shown that self-monitoring by journaling has a positive influence on both exercise and dietary adherence. With statistics like only 50% of people who begin an exercise program are still with it after six months, it’s worth a whirl. I’m not talking about just until you get into the workout groove, either – the more you advance in your program, the more you need your log. Having sufficient data will help you track why you are or aren’t losing weight, help you communicate with your trainer, prevent and treat injuries, and give you a wealth of new knowledge about the way your body and mind interact with the eating and exercise patterns you institute, so you can stay on track, make changes and keep progressing toward your goals (and set new ones).

How: whether via pen and paper, computer spread sheet or web site log-in, keep detailed notes of both your daily caloric intake and your daily caloric expenditure – workouts and job and life-related activity (ex: one hour-long game of soccer in the park with you kids, taking three flights of stairs to your office). A sample dietary log could include date, time/place, food, calories and mood, while the workout portion can track date, time, workout, comments and weekly running subtotal of minutes exercised (catuion: keep weigh-ins to once a week). For hi-tech tracking, try the free diet and exercise logs at FitDay and MapMyFitness.com. Tip: don’t have your log handy? Send yourself a text or make a voice note of your workout or meal on your phone until you can log it in. Also, watch here for an upcoming post on the best mobile health tracking apps for smartphones. Just remember: you’ve got to know where you’ve been if you want to get where you’re going.

Stay strong!