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  • Lisa Kelly

Visual Progress Tracking for Motivation

We often only think of tracking our fitness journey’s by weighing ourselves, but there are so many more aspects to this journey we can track that are way more motivating than numbers on a scale.

Especially since the scale won’t tell you how strong you are, how fabulous you are and it doesn’t account for your wicked sense of humour.

I love breaking down progress tracking options with my clients and here’s a few that really surprise people, since when the results are there, they are powerful motivating tools!

Keep A Fitness Journal Maintaining a detailed record of your workouts, including exercises, sets, reps, and rest periods gives you tons of data to use. I also recommend noting how you feel during each session and any observations or improvements you notice. My clients do this through my Refire Fitness app and it let’s us see how far they’ve come from when they started. It’s a great tool!

Use a Fitness Tracker or App Use tech to your advantage! Utilize technology to track various metrics such as steps taken, distance covered, calories burned, and heart rate. Fitness trackers and apps provide real-time data and insights to help you analyze and adjust your fitness routine.

Snap Workout Progress PicturesMost clients dread this one at first, but ooh baby, does it ever work! Take periodic photos of your physique to visually track changes in muscle definition, body composition, and overall progress. Comparing these photos over time can be a powerful motivator.

Feel How Your Clothes Fit I usually have clients focus on this one first since the scale may not change for awhile, but this piece does! Pay attention to how your clothes fit and feel on your body. Notice any changes in how they fit around your waist, hips, thighs, or arms. Looser clothing or a better fit can indicate progress.

Hop on the Scale (Just not everyday!) Although weight alone does not provide a complete picture of fitness progress, it can be useful when combined with other tracking methods. Weigh yourself regularly and track the trends over time, rather than focusing on day-to-day fluctuations.

Take Measurements Measure key areas of your body, such as waist circumference, hip circumference, and body fat percentage. These measurements provide valuable insights into changes in body composition and overall progress.

Do the Squat Test The squat test is a functional movement assessment that can gauge strength, stability, and mobility improvements. Regularly perform a standardized squat test and note any form, depth, or resistance progress.

Check Your Blood Pressure Monitoring your blood pressure is essential for assessing cardiovascular health. Regularly measure your blood pressure and track any changes as you progress in your fitness journey.

By incorporating these tracking methods into your fitness routine, you can gain valuable insights into your progress, stay motivated, and make informed decisions to optimize your results. Remember that tracking progress is a personal journey, and finding the best methods for you is critical to long-term success.


Are you ready to take it to the next level? I offer one on one coaching to give you the accountability and support to create real change! Reach out today!


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