Why Tracking Matters: The Human Factor

Happy Friday, Everyone! 🌟

Can you believe we’re already heading into the last weekend of February? Time is flying by, and I wanted to take a moment to say a huge WELL DONE to everyone for your effort and progress so far. I’m really excited to see what the rest of the year has in store for each of you.

This message isn’t just for my clients but for everyone who reads my weekly blogs. Whether you're just starting or are in the midst of your fitness journey, this one is for YOU.

Over the past couple of weeks, I’ve noticed a trend — a slight dip in focus and energy levels. And you know what? This is totally natural! After the excitement of January’s fresh start, it’s common to experience a little bit of a mental slowdown. We’ve all been there, right? January feels like the "New Year’s resolution month," and by the time February rolls around, it’s easy to think, “Okay, I did my best, but I can let the focus slip a little now.”

But here's the thing: if we aren’t careful, this shift can have a real impact on our progress. It's crucial to stay aware of how our mindset affects our focus and ultimately our body’s reaction to the goals we’re working towards.

We all know that striving for a healthier, stronger body, and seeing that scale move in the right direction is HARD work. It’s a massive mental game. Keeping your focus strong, however, is the key to making steady progress.

When you mentally step back, you’ll often notice that your body follows suit. There's a saying, “You need to keep your head game strong,” and let me tell you — this is SO important on your weight loss and health journey. When our minds are not in the game, our bodies tend to check out too.

Why Do You Need Data Points Like Photos, Weigh-ins, Food Logs, and Hydration Intake?

You may be wondering, why track so many things? Why take photos, log food, weigh in, track hydration, and count steps? It all boils down to data collection. Data points help keep us on track, and your mind actually reacts to tangible, physical evidence of progress.

When we have visible proof of changes happening, whether it's through photos showing body structure changes that you might not notice on the scale or body measurements showing how clothes are fitting better, we can stay motivated. And let’s not forget the scale. Yes, it can be a bit tricky sometimes, but it keeps us honest and reminds us to stay on course.

Real Examples from the Past Few Weeks

Let me share some examples from my own journey and with clients over the past few weeks where these data points made all the difference:

• “The scale went up by 700g! What’s going on?!” We looked at the data, and it turned out that the weather was hot, and hydration levels were off. After drinking more water, boom, the scale went back down.
  

• “I’m not seeing any movement, it’s up by 100g, then down 200g, then up 300g… what’s going on?” After checking the logs, we noticed protein intake was much lower than usual. We increased protein intake, and within a day or so, there was a proper drop on the scale.
  

• “I ate an entire slab of chocolate late at night/I had a snack that was high in salt and carbohydrates! Why didn’t the scale move or even went up?” The body retains water when sodium intake is high, and carbs (plus alcohol) can also cause water retention. Eating late also means the body hasn’t had enough time to properly digest. Result? The scale may go up.
  

None of these situations would have been so clear without tracking these data points.

Without weighing in, logging food, tracking exercise, and staying hydrated, we wouldn’t have been able to see the bigger picture. We would have just been frustrated without understanding why things were happening the way they were.

Why Tracking Matters: The Human Factor

One of the key things I stress to my clients is that we tend to overestimate our caloric output and underestimate our caloric consumption. We also tend to under-consume protein and overestimate our movement levels (especially on weekends).

Weekends, in particular, can become our weak link in this journey. It’s so easy to let loose on the weekend, but tracking helps us stay in check.

How Tracking Helps You Stay On Track

By consistently tracking your data points, you can make sure you’re staying on top of your health and fitness journey. Here’s how:

1. Use a Kitchen Scale: This helps you log your food accurately and stick to your caloric goals. YES...its hard...but the hard is your choice....stay as you are...get results....

2. Weekend Accountability: Stay mindful over weekends and plan your meals so you hit your protein target (1-1.5g of protein per kg of body weight).

3. Protein intake: This is really a non negotiable - 1-1.5g( female) 1.5-2g (male) of net protein per kg of goal body weight. Preserves Muscles and keeps our metabolic rate active.

4. Weigh Yourself Regularly: This helps you understand your natural body rhythm and identify when something has thrown you off track.

5. Incorporate NEAT Movement: Make sure you're hitting your daily step goal, using the technology we all carry around.

6. Hydrate Properly: Water is essential for many bodily functions, and it can have a huge impact on your progress.

   
   

And that's not even touching on strength and resistance training yet — that's a whole other post!

The Final Point: Self-Respect

Lastly, I want to emphasize one thing — self-respect. We show up for everyone else, right? But when it comes to doing something for ourselves, it’s easy to slip into the “It’s okay” attitude. No, it’s NOT okay to skip showing up for yourself. You deserve that time and effort.

Taking care of yourself, staying focused, and tracking your progress is a way of showing respect for your body and your health. You are worth it, and your journey is important. Stay consistent, trust the process, and give yourself the self-respect you deserve.

I believe in each of you. Let’s finish this month strong and carry that momentum into the months ahead.

You’ve got this! 💪🏼

Feel free to comment or share your thoughts on your own journey! I’d love to hear what data points have worked best for you so far this year. Let’s keep the conversation going!