Our top tips for tracking progress


Our instructors are always getting asked what the best way to track progress. Below are our top 5 tips. Tracking is a great way to see results whether you are trying to gain strength and muscle or lose a few pounds. This process also helps you stay focused and motivated in reaching your target goal.

Body Mass Index (BMI)

Body mass index (BMI) is the ratio of your height to weight. There are four ranges: underweight (less than 18.5), normal weight (18.5 to 24.9), overweight (25 to 29.9) or obese (greater than 30). To calculate your BMI.

Before and After Photos

Take a photo the day you start your fitness program from the front and side. For best comparison it is best to for men to wear shorts and women to wear shorts and a bra or bikini. This gives you a clear view of your stomach. Don’t cheat the before picture by sucking in, don’t be scared to let the photo show everything as this will motivate you and give you better satisfaction when you have hit your over all goal. Take a photo every week so you can see all the small changes, it is best to take them in the same location at the same time each week.

Take Measurements

Before you start measure your waist, hips, abdomen and leg. Take your measurements every month to record progress. Even if you have already started your program, it is not too late to record your measurements.

Waist – Measure around your belly button area

Hips – Measure around the widest point of your hips/bottom

Abdomen – Measure around your nipple area

Legs – Measure around the widest point of your thigh, be sure to record each leg individually.

How Your Clothes Feel On You

Take note of how your clothes feel on you. Are your jeans starting to feel a little looser? Can you fit into the skinny jeans you have in the closet?

Step Away From The Scales

Avoid using the scales as they do not tell you the whole story. If you are training to tone up and build strength your weight might not fast as you would like and may find yourselves putting on a couple of pounds instead. Don’t be disheartened by this if you are doing everything right as muscle weighs more than fat.

Track Your Workout

Do you have a plan in place for working out or do you wander around wondering what to do in the gym while trying to figure out which machine/class use next. If you are serious about working out it is important to have a training program. Our trained instructors are here to help and can put a personalised training program in place for you that suits your level of fitness and your ultimate goal. A training program can help ensure you are getting a total body workout. A plan also keeps you focused keeping you on track.

See below how to track your workouts

Weight training – track exercise performed, number of repetitions

Cardio training – track the exercise, duration, intensity, level or distance

Swimming – track number of lengths, what stroke and time