What makes a huge difference in the results that you get? Be a data nerd and track your progress!

The biggest difference between those that are successful with their transformation and those who are not is the willingness to track habits, behaviors, and progress-and be able to look at these markers in a neutral light-as much as possible.

If you don’t have the actual data in front of you when it comes to your habits and behaviors; it makes it really difficult to figure out what you need to do in order to reach your goals! Think of it this way-if you are driving somewhere and you want to get there as quickly and easy as possible; you wouldn’t just wing it and guess which route to take! You would plug the route into your maps!

What I track, and what I suggest tracking:

Sleep. Sleep habits can greatly impact body composition. Use a fitness tracker such as a Fitbit to get an idea of the quality and quantity of sleep you are getting.
Movement and calorie expenditure estimate. Haha I was blown away how little movement I was getting before I started using my Fitbit. I’m much more motivated these days to get my steps in!
Workouts. I’ve been able to drastically increase my lifting loads by tracking my lifts. It’s motivating to see things like a 40 lb. lifting increase in a little over a month!
Nutrition. Even eating in a slight surplus for muscle gain-I still track to make sure I am hitting my protein goal and keeping my nutrition as clean as possible.
Progress photos! Take the photos, you will be glad you did! Although my progress is slow in muscle building season, I am still floored at how my posture is completely different building more muscle to my back side! By taking pics, you are able to notice these things you may not notice day to day.

The hard part of tracking progress: seeing it as neutral data! This is a skill to develop to be able to look at your own habits, behaviors, and progress without judging yourself. I will admit it’s much more difficult to do than it seems. I know I have struggled a lot in this department. Most of the time when we judge ourselves and feel shame, we may sabotage or overly deprive ourselves. But by looking at habits, behaviors, and progress as scientific data-you can make faster and easier progress towards your goals. You can check out my episode, "Getting Real with You About My Macros" where I talked about how I got past self-judgement and carting about what others think when it comes to tracking habits and behaviors.

Plus! Exciting things are coming! In this episode-updates on my upcoming digital training and coaching products! Listen for the scoop!

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