If you want to build a new habit, you need to reinforce it. I have found the best way to do this is with a simple technique called “tracking”. And this powerful technique is proven by the simple fact that you can’t manage what you can’t measure.
In today’s post, we’ll discuss how you can start leveraging this valuable tool. But more on this in a minute.
I also have an exercise tip from my friend and Certified Personal Trainer, Ron Bove in The Trainers Corner.
This month’s habit is exercise. And so far, we’ve covered the 2 primary types – strength and cardio training. We’ve also discussed the impact that exercise intensity can have on our results.
As you strive to reach your exercise goals, one day at a time…
You’ll find that you have:
- More energy.
- Better focus.
- Greater strength and stability.
- A desire to move more.
- Increased endurance during exercise and throughout your day.
- The ability to manage stress better.
- A lower resting heart rate.
- Better quality sleep.
- And a new outlook on life!
Building on our healthy exercise habit, this week I would like to explore the benefits of a valuable tool that I mentioned above. But don’t worry, I am not trying to sell you a new gadget.
This tool costs you nothing, yet will help you accomplish SO much. It will keep you motivated as you begin to see results in this 6 Pillars To Better Health & Vitality program.
And hey, you may already be using it to some degree.
What is it?
It’s called “tracking”.
Tracking brings your choices, decisions, habits, and behaviors to your conscious awareness by allowing you to see what you are currently doing, or not doing.
Equally as important, tracking helps you micro-manage the things you want to start, stop, or continue doing.
And this impacts your results – bigtime!
How freakin’ cool is that?
Here’s an example of how I’ve used tracking.
For the past 20 years, I have worn a heart-rate monitor during my workouts. I did this so I could measure and track my calorie burn. And that’s because calorie burn was an important metric that helped ensure that I was meeting or exceeding one of my goals.
I’m still tracking my calorie burn, but to a lesser degree because I’ve got a good handle on that metric. Other things I’m tracking at the moment include my daily water intake, sleep, and weekly exercise.
But here’s the main point I want to pass on.
If you are serious about a goal (and why wouldn’t you be), you should be tracking the key behaviors that will help you achieve that goal. And if your goal is to lose 30 pounds by July 1st, then pick ONE important element to measure. And start tracking it immediately!
Let’s look at some key behaviors that you can track based on a weight-loss goal.
- Your daily steps.
- Your daily calorie intake.
- The number of times you exercise every week.
- The number of calories burned during exercise.
- The type of exercise performed (strength or cardio).
- The number of miles you walked or ran.
- The number of hours you sleep every night.
- The number of times you say NO to dessert.
Some of these metrics can translate into data that will become the daily and weekly next steps of your longer-term goal.
This is key!
But make it easy on yourself.
Track one thing for the next month. After you build that habit, you can add a second key behavior to track. Which is exactly what we’re doing in this program.
Just don’t fall into the trap of tracking everything at once.
It may seem exciting for the first week. But it will quickly become a monotonous chore that you will eventually despise. And then stop doing altogether.
So make it a habit that’s simple. One that you will want to maintain.
And tracking with your smartphone is a great way to start.
For example, iPhone users have the built-in “Health” app. The dashboard feature makes it so easy to enter and view the information you want to start tracking.
Visually, you can see your progress. And it’s all stored in one place.
For Android users, check out the Google Fit or S Health apps. Or do a search in the Google Play store to research any new apps.
So what’s my tip for this week? Start tracking.
Measure and track one key behavior that will help you accomplish your annual health & wellness goal.
What’s the ONE key behavior you’ll start tracking?
For additional help, check out these 2 posts on tracking:
Along with these valuable resources from Darren Hardy:
And if you’re interested in tracking your exercise calorie burn, then I highly recommend you check out Polar heart rate monitors. Unlike the Fitbit or other fitness trackers, Polar heart rate monitors are better for tracking calories burned (in my opinion).
Why?
Because you’re measuring calories burned during exercise only. Our bodies burn calories all day long. When we are walking, talking, eating, sitting… Even sleeping.
And I’m not interested in tracking something that happens naturally and automatically. Especially when I’m in a resting state.
I prefer tracking something that I’m doing incrementally that is positively impacting my good health. And that’s exercise.
So I track it!
What do you think? Will you give “tracking” a try? I sure hope so.
Before we end this post, I want to introduce you to my friend Ron Bove. I’ve asked Ron to provide a brief piece this week on exercise.
The Trainers Corner:
by Ron Bove
Try This All-in-One Combination Exercise
A side-step squat with wood chop works your arms, torso, abs, back, legs, thighs and butt. Make sure you maintain proper form when doing this exercise. Stand with your feet shoulder-width apart holding a 3 to 4-pound medicine ball or dumbbell in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball down toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 12 reps on one side and then repeat on the other leg.
We’ve covered a lot today.
Next week we’ll wrap up our exercise habit with a topic that will keep you coming back for more. One more post on exercise, and a desire to dive into our 3rd Pillar next month.
Thank you for sharing your time with me. I hope you found value.
Now it’s time for YOU to take action…
What’s your Win to be Thin? Leave a comment below.
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