The Tracking Advantage

Accountability & Progress

“If you don’t track it, you can’t improve it.”

Want Results? Start Tracking This.

If you want to improve anything in life—your finances, fitness, or health—you have to track it.

Trying to save money or cut unnecessary spending? You start by tracking where your money goes.

Your body works the same way.

When it comes to training, tracking your lifts is crucial because:
A) You can clearly see progress—or plateaus—over time.
B) You save time and energy by knowing exactly where to start each session.

But here’s the kicker: most people only spend about 3 hours in the gym per week.
That leaves 165 other hours that often go untracked—and unnoticed.

What You Should Track Beyond the Gym

Here are a few key metrics that can make or break your progress:

1. Water Intake

Most people should aim for half their bodyweight in ounces of water per day.

If you’re not tracking, there’s a good chance you’re under-consuming—especially if you’re active.

Proper hydration supports energy, focus, recovery, and performance.

2. Compliant Meals

Not everyone loves counting calories or macros (and that’s okay).

Instead, track how many meals each day follow this simple structure:

• Lean protein

• Veggies

• Whole-grain or unprocessed carbs

• Healthy fats

Everyone’s portions will vary depending on size, activity, and goals.
(Not sure what your plate should look like? Reply and we’ll help you figure it out.)

3. Activity & Consistency

There’s power in checking off your workouts.

Scheduling, showing up, and tracking your consistency helps prevent “drift”—that slow slide from a few missed sessions to a full week off.

Even a simple habit tracker or training log can reinforce accountability and momentum.

4. Body Composition

You don’t need fancy tech to measure progress.

Track:

• Body weight

• Waist and hip measurements

• Progress photos (monthly)

This gives you a clearer, more honest view of what’s working—and what needs adjusting.

Final Thought

Tracking doesn’t have to be complicated—it just has to be consistent.

Whether it’s your training, meals, hydration, or daily habits, awareness creates progress.

Start small. Stay consistent.

And if you want help building a tracking system that fits your lifestyle, reach out—we’ll help you design it.

Because in the end, what gets measured gets improved.

— Coach Shelby and The Shelby Trained Team