Weight Loss And Fitness Progress Tracking Checklist

Apr 30 , 2021

JC Davis

Weight Loss And Fitness Progress Tracking Checklist

Start with a goal. Write it down. Create a habit. Track your progress. It sounds pretty straightforward, but one of the hardest aspects of any fitness program is ensuring that you’re making the right kind of progress. You may be successful in losing weight, but what about your overall strength and very importantly are you improving your cardiovascular health? Will your goals be sufficiently challenging enough to stretch you and cause you to grow? Speaking of stretching, will you remember to do that? A lot of fitness plans go boink just because of a forgetting to stretch. So let’s not forget that a good plan and a simple series of steps to follow are the keys to success.


List Your GoalS


What will your list include? Some ideas may be to lose weight, build muscle, improve physical stamina, have more energy, improve body composition, and strengthen cardiovascular health.


Now let’s start with an easy to use tracker!


USING the Tracker


Check each box everyday and you can have faith that you are progressing towards your goals.

  • Hydrate! Keep up your hydration with water intake before, during, and after exercise. Make it a goal to drink 3-4 quarts of water. Freshen it up! Consider adding a bit of lemon or lime juice to give it a little more spark. Hydration is essential to your success. You will have more strength, flexibility, and energy with adequate hydration.
  • Fall in love with your veggie drawer. Stock up on your favorites. Save time and meal prep several servings for use throughout your day. Not only do vegetables provide you with a clean source of carbohydrates that are low calories, but they are also a reliable staple to provide you with essential
  • 20-30 minutes of daily can be fun and functional. Exercise videos are fun for some, but even heavy lifting in the yard and breaking a sweat outdoors can be just what your body is craving. Staying consistently active will increase your metabolic rate and influence weight loss. Focus on the fun and enjoyable exercises that get you going and you will certainly achieve those goals.
  • Get lean with lean protein. Eat low fat protein sources such as fish, chicken, beans, and lentils daily as these will aid your metabolism and improve muscle recovery and growth after exercise.
  • Eat healthy forms of fat. Good fats are your friends. Feeling satiated, having the right fuel for your brain functions, and boosting your energy levels can be achieved with the correct use of healthy fats. Do your best to consume unsaturated fats over trans fats or saturated fats. Too much saturated fat has been shown to increase the risk of heart disease and cancer. Trans fats may as way be labeled creamy plastic! Yikes. It’s best if you purged these out of your fridge and cupboard, like yesterday.


Consistency is crucial to your success. Check off each box each day. Track your most important goals and re-write new goals as you go. Look back and evaluate your progress on occasion and above all else, enjoy the journey!

- by JC Davis, Co-Founder Tenvis Nutrition, MPAS, ACE Certified Health Coach
this is not personal medical advice and we recommend that you talk with your doctor before making changes to your lifestyle to honor your individuality.