Tracking Your Progress

We’re nearly 2 weeks into the New Year now; how are you doing with your SMART Resolutions? Are you on track? Can you remember whether you have done what you committed to do?

Lots of research supports the idea that if you keep track of what you do, you are more likely to do it. So if your goal is to walk briskly for 20 minutes at least 4 times per week, at the end of the month how will you know how you are doing? You won’t know unless you keep a log.
The log doesn’t need to be complicated. In fact, I strongly recommend that you keep it as simple as possible so that you are more likely to keep it up to date. One way to do it is to just write on your calendar when you went for a walk, and how long it was. Here’s another example of something that could work:


Monday walk 30
Tuesday run 25
Wednesday walk 30
Friday run 30
Saturday hike 70
Sunday REST!

Looking at an exercise log each week, and each month is a very powerful motivator for continuing the effort!

I have a long term struggle to increase the amount of fruit in my diet (for some reason, for me, it is hard to do). So my log has a column to keep track of when I ate fresh fruit. Believe me, after several days of that column being blank, or not having the number that I want, I recommit to the fresh fruit quest!

So make yourself a simple log, keep it in a convenient place, and see what a difference it can make for keeping your SMART Resolutions!

Here's Julia and me after hiking up for 1 hour and 45 minutes on the Burnout Trail

About Amy Van Pelt

ACE - Certified Personal Trainer
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5 Responses to Tracking Your Progress

  1. Julia says:

    I think I’m definitely doing the minimum of my SMART resolution. I wanted to tone up by strength training 1-3x week and running 2-4x week. Last week I ran 2x and didn’t strength train – but that was my worst week out of 3 weeks… so I think it’s going ok. I am definitely craving some strength training so that means it’ll be happening!

  2. Julia says:

    I forgot to add – I’ve already seen results in my toning!

  3. Amy says:

    So glad you are seeing results – makes it all worth it, doesn’t it?

  4. AlexandraFunFit says:

    Perfect example of realistic and achievable “small steps” that lead to good habits. I love this post. May I link to it for our Challenge participants who are trying to make long-term lifestyle changes, please?

  5. Amy says:

    Absolutely! Feel free to make the link. Every one needs encouragement, and you never know when just the right “nudge” will help someone make the changes they want to, but many find so hard to do.