How to Track Your Progress

I have been writing emails for a Transformation Challenge that I have been running and I feel like the information I am giving could be shared with more people. So I will be posting them on here as they come. Week one is about how to track your fitness progress. Which I am still bad at doing myself but I find can be so beneficial especially when all you're focusing on is the number on the scale. The more data the better!

Tracking progress is one of the most effective ways to improve your results. I highly encourage you to take progress photos and measurements. This way you can look back and see the changes. If you have a cardio goal, record your pace or the time it takes you to get to a certain distance. If you have a strength/mobility goal, get a video of you doing the exercise you want to improve on and then compare every few weeks, months, whatever time limit you have set. If you are unsure of what/how to track, reach out, I will help you out.

To take progress pictures: 

You will want a picture of your front, back and both sides. Changes in body composition don’t always start with the areas we are most concerned with. Dress to your comfort level, but keep in mind that high waisted leggings and baggy shorts will hide some of your progress. It also helps to wear something you will be able to wear again for your final pictures. These do not need to be shared, but against an empty background will make it easier to see the changes. 

Body Composition Metrics: 

There are many ways to measure body composition. If you have the ability to track your body fat percentage, awesome. But your pictures, weight and measurements will give plenty of information you can use to track your progress. Just make sure you document it somewhere. 

Weight- The most consistent way would be first thing in the morning, after you have gone to the bathroom. Some suggest doing it naked, but that sounds cold and unpleasant first thing in the morning. Just wear similar clothing each time and try to keep it at the same time each day. Eating and drinking throughout the day will cause changes in your weight, exercise will also have an impact too. Also, use the same scale each time.

Measurements- A fabric tape measure would be best for this. If you want to use string and measure it after, that works too. Make sure you remember where your landmarks are for when you go back to measure again. The more measurements you have, the more you can see progress. No matter where you choose to measure, make sure the tape is flat and not at an angle. Here are some options for where to measure:

Neck: About half an inch to an inch above where your traps connect. Basically where your neck becomes just a neck. 

Shoulders: Keep your shoulders back and measure about an inch below the top of your shoulder. 

Chest: Line the tape up with the center of your chest and get the circumference from there. 

Waist: Find the top of your hip bones and measure just above there.

Hip: This will be the widest portion around your hips. 

Thigh: Stand up straight with your hands by your side, where your fingertips end is where you measure. 

Calf: Measure the widest part, about ⅓ away from the knee. 

Biceps: Make a fist and bend your elbow, measure the widest part. If you want to do it relaxed, measure a bit below where a T-shirt sleeve would end. 

Frequency: This depends a lot on you. I would recommend at least before and after photos and measurements. Halfway check ins are great to reassess how things are going. Some people like checking their weight every day, if that is going to help you, do it. If it is going to result in you getting frustrated by the rate of progress, maybe weekly or monthly would be a better option. 

Keep in mind, if you are weighing yourself every day, your weight may not always be tracking in the direction you want it to. If you eat later than usual, if you drink more, consume more salt, so many things can affect your day to day scale weight. Do not let unwanted changes derail your progress. 

I wish you all the best in your fitness journey. If you have any questions or concerns please reach out. I am here to help! 

You’ve got this! 

Paige