Tracking Progress To Reach Your Goals

January 12, 2018

At G+O one of our core values is, “The journey is the destination.” It reminds our team to enjoy the process, stay in the moment, and focus on what we’re doing now rather than just the end goal. Often times this can be the key to actually getting there.


We have found that when it comes to health and fitness goals, staying present with how you’re doing right now can be key to connecting it all with what you want in the long run.


Everyone knows there is no quick fix to fat loss (although if there were a magic pill we would probably all take it!). We have to focus on the day-to-day process that it takes to get there... and maybe even learn to enjoy it!


Losing ten pounds is amazing, but it might not do as much for your character, self-esteem or confidence as the actual process of getting there does. All of the hard work, sweat, and determination to lose that weight are what changes you as a person.


For some this may mean being in tune with how you feel. For others it’s connecting regularly with the objective numbers that serve as a guide to your progress. For most of us however it often needs to be a combination of the two that helps us to navigate the process and not just place importance on the finish line.


The G+O Team truly stands behind the process. We believe in having fun while getting fit. There is power in challenging your limits physically with workouts and mentally with making changes. Long term change means finding the fun in shopping / cooking / eating good healthy foods, and getting excited over small progress that will eventually add up to large results.


An important part of the journey that should not be over looked is the tracking of progress. What evidence do you have to prove you are closer to your goal now than you were the day you started? How do you know you’re losing weight, or if you’re losing muscle or fat? How do you know you worked harder in this workout than you did in the last one?


If we don’t keep some sort of data, we can never truly compare how far we’ve come or if we’re even on the right track.


We all need accountability in our lives and although numbers are not everything in the process, they are a great way to keep us on track and honest with how we are doing.


So how should you track progress?


We can track progress in a variety of ways. Some good subjective measurements would be keeping a log of your energy each day or having a pair of “goal pants” that you try on every so often to see how they fit. You can also keep a food log to monitor the quality of what you’re eating.


All of these are great measurements to assess your progress, but they really all go based on feel. That’s not a bad thing, but it shouldn’t be the only thing we use if we truly want to change our bodies and lives through reaching an end goal.


We need some numbers to give us hard data. Going on feel gives many of us a way out of being honest with ourselves about how we’re doing, but numbers are numbers. It might not always feel great, but like any area of life, if you want progress then you need honest feedback.


Technology and tracking can help us get that! Love it or hate it, the numbers don’t lie!


We can track our progress (and effort) on a daily or more in-the-moment basis with things like body composition and heart rate, respectively. Using heart rate technology, like the MyZone system that we have at G+O, will let you know what intensity you’re working at during your workout, how you’re recovering, and how all of that changes over time. Not only can you see your progress and watch for improvements, but it allows you to earn points for your effort making it a fun way to continue to work harder. Sometimes it’s all about engagement and using something like the MyZone system not only keeps us accountable with numbers, but to make it fun to think about our workouts as more than just sets and reps. They become a game that we want to level up in.


Knowing data like heart rate and effort levels will allow you to adjust your intensity from workout to workout maximizing your efforts for progress. Is it the end-all-be-all of determining how your workout was? Of course not. Just burning calories shouldn’t be the goal of every workout, but it does keep you engaged in your performance and increases the desire to see improvements.


To track long term physical changes in our bodies most of us have heard that the scale is dead, yet we still lean to it. The good thing is that measuring creates accountability but there are better things for us to track than just weight.


Cue body fat testing!


Body composition tests for just that; what you are composed of. It measures percentages of muscle, fat, water, bone, etc. Sometimes when we’re working out, we don’t see our weight change at all, and that’s ok as long as our composition changes. Based on the percent of body fat, you can see if you’re losing fat and building muscle or if you’re not working in the right direction towards your goals.


This is exactly why we got an InBody for the G+O Community for 2018: to increase measurable results and better track changes along the way.


These numbers will allow you to know if your journey is working towards the destination or if you need to course correct along the way. Not to mention that healthy body composition can be a better predictor of long term health and quality of life than weight as we age.  


As we’re working towards our goals or destinations, we need to be mindful of the process or journey. By knowing your progress, like where you’re at and where you’re heading, and then re-evaluating that information every so often, you are more likely to get to where you’re trying to go. 




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