
FEBRUARY GOALS - Tracking and All That Other Stuff Nobody Wants To Do....
Jan 31
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GOOD MORNING REBELLION!
One of the things I am doing differently with all my clients this year is focusing on obtaining goals, instead of chasing them. And TRACKING. Everything.
The most disappointing client scenarios are always with people who are adamant that they do not want to weigh themselves, or take measurements, or take progress photos at the the beginning of their journey... only to be super regretful down the road. You have no starting point if you do not collect this data. You never get the whole picture of your overall success. And you don't get to celebrate the small wins, which are ESSENTIAL to your success of your journey.
If you are participating in anything I am offering this year, you will be asked to track your progress through our time together. It is non negotiable to the way and the why I am coaching moving forward. That might sound rough, but I have seriously seen way too many regrets without it.
The "WORK" is not the workout, that is the easy part! The real work, the HARD work, is the rest of the 23 hours in your day.
PDF MEASUREMENT TRACKER
So, first off, here is the pdf tracker we are using for the month of February if you are a part of the T&A Program (and even if you are not). You can 100% use your own if you don't like this one. Its free, so why not use this one?
NUTRITION TRACKING
Why should you track your food? Tracking your food intake is a practice that offers numerous benefits for you as you improve your health and wellness. By recording what you eat, you can gain valuable insights into your dietary habits, enabling you to make informed decisions about your nutrition. This process can help you identify patterns in your eating behaviors, such as times of day when you might be prone to snacking or consuming excessive calories.
Tracking your food can assist in understanding your macronutrient distribution—fiber/carbs, proteins, and fats—allowing you to adjust your meals to align with your dietary goals, whether they are weight loss, muscle gain, or maintenance. It encourages you to think critically about your food choices, promoting a more intentional approach to what you consume. This heightened awareness can lead to healthier decisions, as you may be less likely to indulge in unhealthy snacks or meals when you know you will be documenting them.
Tracking your food can also be particularly beneficial for you if you have specific dietary restrictions or health conditions, such as diabetes or food allergies. It allows for careful monitoring of nutrient intake and helps in managing blood sugar levels or avoiding allergens.
Another significant advantage of food tracking is its role in accountability. Having a record of your food intake can motivate you to stick to your goals. It serves as a tangible reminder of your commitment to your health journey.
Tracking your food is not merely a tedious task; it is one of the most powerful tools that can lead to direct enhanced health outcomes, increased awareness of your eating habits, and a deeper understanding of nutrition. By investing the time to monitor what you eat, you are taking proactive steps towards a healthier lifestyle and better overall well-being.

NUTRITION APPS
Here are a few apps to get you started:
LOSEIT - I have used this app for years. It is my go to at this point, mostly because I have a ton of data and history in there at this point. There is a free version, which I recommend trying out first. After a while you will start getting sale prices to join the full featured app, which I also recommend getting. My yearly cost for this app is under $30. I highly recommend.
My Fitness Pal - The people who do not like LoseIt (usually because of the name) tend to use this app. I personally did not like it as much as the LoseIt app, but at the end of the day they do the same job and either one is fine
CARBON - I personally have not used this app, but I know people who are raving about it. It is a bit out of my price range, and I already have a huge database built over the years in LoseIt, so I am not going to switch over. However, I hear it is really good. And this might be a good place to start if the other two suggestions are not aesthetically or functionally pleasing to you.
At the end of the day, you just need to pick one and stick with it. Everytime you switch, it is going to be harder to get going. Every app has a learning curve and data apps like these you end up building a pretty big picture of what is going on with your overall nutrition. Everytime you switch to a new app you lose the big picture. Take a couple of days to look at them choose one, and move forward. It is NOT hard to track your food. It only takes a few minutes out of each day to do it. And all of them have ways to measure your progress built in: measurements, weigh-ins, progress photos, etc. for data graph satisfaction.
FITNESS TRACKING DEVICES
This should be your second way of tracking, not your first. I said what I said. There are probably too many for me to take a deep dive here... so I am going to repeat what I said again. This should not be your first way of tracking.
Here's the dealio. You already know if you walked, you know if you worked out and how hard, you know if you sat on the couch all day today. But do you know that you drank 1700 calories in those 3 delicious coffees today while you thought you "didn't even eat anything today"? Did you know your healthy salad had over 1200 calories by not measuring your dressing, adding in all the goodies - cheese, flaxseeds, hemp seeds, croutons, dried fruit, mayo, bacon, fatty meats, etc. It might still be super "healthy&q