25 Jan

We all know that we SHOULD eat well and exercise consistently year after year. And, if you’ve studied fitness even just a little, you know of all the mind boggling benefits you’ll enjoy for that consistency. BUT… still it’s sometimes hard to stay focused.

Setting goals and regularly reviewing progress against those goals can help you stay on track. To set goals, you need to know your starting point and you need to be able to evaluate your progress from that starting point. Here are some different ways you can create a goal setting and tracking system that works for you!

I love the idea of posting fitness photos annually. I am starting that annual tradition this year!!! I’ve noticed that there are two main categories of people who use posting photos of themselves as part of their fitness program.

They are

people working to make significant changes in their bodies

like Ellie does in her blog Ellie More Or Less


athletes tracking their fitness as they progress through each age and stage of their life

like Clarence Bass on his website

Some people find that posting goals helps with accountability.

The blogger at Fit For a Year posts his goals here.

Below are a bunch of self-evaluation tools from

Body Mass Index Calculator (There is
some controversy about the value of BMI tracking but it doesn’t hurt to check it out and see if it makes sense for you.)
Nutritional Levels Calculator
Target Heart Rate Calculator
Resting Heart Rate
Training Heart Rate
Body Fat Calculator

                Here’s another BMI tool.

Often people focus TOO MUCH on the number on the scale rather than their actual fitness goals. It can be better to track changes in body size rather than weight. Since waist size is a direct indicator of health potential, it’s good to least track your waist measurement. Here are some instructions for doing that.  And, you can use this tool to track hip-waist ratio.

A BOTTOM LINE method for tracking your fitness is to test your actual physical ability (strength, flexibility, balance and endurance) as described in the President’s Challenge Program. Here you are instructed to do an aerobic fitness test (mile and 1.5 mile walk), muscular strength and endurance tests (half sit-up test and standard and modified push-up test), and flexibility tests (the sit-and-reach test). You can even use that system to document and track your results! And, there are explanations to help you interpret your results. You can retake these tests to track your progress.

If that seems like more than you want to do, try this super simple sitting test to get some insight into your fitness.

What has worked for you?


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