Hey Fit Fam, 

The new year is a time of trendy diets and new workout routines, but you don't need to reinvent the wheel to see results! 

If you need to know what you're already doing, how are you supposed to make improvements? 

My Name is Sara, and I am our lead dietitian in Denver.

In today's tip, we are going to talk about tracking! 

Tracking lets you know what's working and what's not!

I'm talking about tracking your nutrition, your water, your workouts, your sleep, and even your results! 

First up: Track your nutrition. 

Making healthier choices is a significant first step, but sometimes overeating a good thing isn't good!

My Fit Food's meals are great because they are pre-portioned and have the nutrient information right on the back.

Want to take it one step further? 

We have all our meals set up in a tracking system called Cronometer! 

In the Cronometer app, you can plan out your entire day to see where you may need to catch up on essential nutrients or go overboard on portions!

Alongside nutrition comes tracking water:

Water does so many things for our body and significantly impacts our energy levels and brain function.

How much water do you need? 

Minimum 1/2 your body weight in oz, but to really "fill your cup," shoot for 100-120 oz.

Most fitness trackers give you a place to log your water, or you can get a bigger water bottle and plan to refill it several times a day!

I like the 40 oz bottles because three bottles a day get me 120oz!

How do you know you're getting the most from your workouts? 

Track them!

Get a notebook, or use your phone, and depending on your workout, write down the weight you are using, your sets and reps, the distance you run, and how your body responds! 

Speaking of leveling up, improving your sleep can improve everything we've discussed so far, and it doesn't get the attention it deserves.

Sleep optimizes energy, mood, and recovery. Apple, Garmin, Whoop, and Oura Ring all have trackers that access your sleep and give you a score.

If you don't like your sleep score, make one adjustment, "Like turning off all electronics 30 minutes before bed", And see if your score improves.

Ever wonder why you feel those Monday blues? 

Try Sticking to your sleep schedule through the weekend, and wake up every day feeling like it's Friday. 

One thing to know about sleep is that it takes time to improve!

So consistency week after week, including weekends, is critical. 

To bring this conversation full circle, we have to discuss tracking your results! 

Recognizing that the effort you put in is paying off will help keep you motivated when life throws you curveballs.

Use weekly photos, measurements, and InBody machines to track body composition changes.

For the more profound, internal changes, like digestion, mood, and mindset, keep a reflection journal to keep track of daily wins and struggles so you can continue improving yourself from head to toe.

Tracking is the ultimate way to follow through with your goals and get what you truly want. 

Remember Fit Fam, consistency is key! Be intentional, plan it out, lock it in.

Tracking is more fun with friends, send this to yours and help level up your circle!