The Role of Data Tracking in Achieving Your Goals
When someone begins a coaching journey, there are five key aspects to consider in the coaching process:
- Who
- Goal
- Have
- Time
- Outcome
Credit to Integra Education for this model.
Each of these aspects has broader implications and a list of further considerations, but today, I want to focus on the ‘Outcome’.
Measuring Success Based on Your Goal
The outcome you are working toward should dictate what you measure.
For example, if your goal is to run 100 meters in the fastest time, tracking your hip and waist measurements probably won’t be relevant. While this may sound simple, it’s crucial to have clear measures of progress that align with your goal. These measurements not only help maintain motivation and confidence but also allow you to evaluate the effectiveness of your approach.
As you plan your journey, ask yourself: ‘How will I know if I’ve achieved my goal?’
Timing and Frequency of Tracking
It’s important to understand when and how often to track metrics. For example, a female client might benefit from measuring her bodyweight weekly, but it’s essential to take into account natural fluctuations, especially related to her menstrual cycle. Monthly comparisons could provide more consistent insights into progress.
Using Data to Support Progress (Not Hinder It)
While data tracking has its place, it can also have pitfalls. In today’s tech-driven world, we are bombarded with apps that track everything from calories burned to sleep quality.
The danger with this is that it can shift our focus away from what truly matters: how we feel.
An over-reliance on data can hinder progress and distract us from how the body is truly performing. This is why, in addition to tracking numbers, it’s important to reflect on how you feel each week. Our clients do this regularly through check-in questionnaires.
This “bio-feedback” should be used alongside objective data to form a comprehensive and informed picture of progress.
The Emotional Impact of Data
Emotions can be heavily influenced by the numbers presented in tracking apps or devices. For example, you might feel frustrated by a perceived lack of progress when the scale doesn’t show a drop, or perhaps you feel tired after seeing a low score on your sleep tracker, even though you feel well-rested.
Recognizing whether you have control over these numbers and when it might be time to take a step back is essential.
A Good Starting Point for Tracking
For most people, especially those aiming to look and feel better, a solid starting point for tracking would be:
- Bodyweight (1-2 times per week)
- Circumferential measurements (such as waist)
- Blood pressure (1-2 times per week, for health and stress management)
Tracking more advanced metrics like Resting Heart Rate (RHR), Heart Rate Variability (HRV), Fasted Blood Glucose, and Sleep Scores is generally unnecessary unless there is a specific health or fitness issue to address.
Conclusion
Data tracking plays an important role in health and fitness, but it’s essential to know which data truly matters. Be mindful of whether the data you’re tracking is supporting or hindering your progress and mindset.
Above all, never underestimate the importance of reflecting and listening to your body when assessing progress. Objective metrics should always be secondary to how you feel.
