6 Weeks to a Healthier Lifestyle: Baseline Measurements and Tracking Your Eating

6 Weeks to a Healthier Lifestyle
Baseline Measurements and Tracking Your Eating

	from Paige Waehner You've decided you're ready to change and you've set your goals. Perhaps you've even mapped out a plan for yourself. If that's the case, congratulations on making it this far! It takes a lot of effort to change how you live and taking the time to create a strategy proves that you're ready to do it. One important thing to do before you get started is to get a baseline for your current fitness level, measurements and eating patterns. In fact, recording these measurements may make you re-think your original exercise or eating plan...after all, you want to start where you are, not where you want to be. Using these tools, you can determine where you are and, more importantly, where you need to start.
	Baseline Measurements
	Your first step is to record the following measurements: weight, resting heart rate, body fat (optional) and circumference measurements. You can use this chart to write down your numbers and be sure to write down the date. You'll use this same chart every four weeks or so to record new numbers to track your progress.
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	Test Your Fitness
	If exercise is part of your plan and it's been awhile since you did any kind of structured exercise, doing a few basic fitness tests can give you some baseline numbers for your endurance and strength. These tests will help you determine your muscular strength and endurance: Push Up Calculator Sit-Up Calculator Squat Test You can use a blank form to record your scores.
	Cardiovascular Endurance Tests
	Along with testing your muscular strength and endurance, you want to get a baseline for your cardio endurance as well. One option is to get a stress test by your doctor--you should definitely do that if you have any history of heart problems or, naturally, if your doctor tells you to. But, if you don't have any medical issues there are some basic tests you can do at home: Step Test Rockport Walking Test with Heart Rate Monitor Rockport Walking Test without Heart Rate Monitor Again, you can use a chart to record your numbers. Every four weeks or so, you should re-take the test to see how you're coming alone. More details about fitness assessments and evaluations.
	Track Your Progress
	One tool you need to stay motivated is to track your progress on a regular basis. You can use the measurements you've recorded and, if you're trying to lose weight, here are some more ways to track your weight loss progress. You might want to keep an exercise journal to keep track of your workouts or, if you're a techno-geek, like me, you might want to track your exercise and diet with an online program or even with some fitness software. FitWatch Fitness Tracker The Fat Tracker Crosstrainer 5 More Exercise & Fitness Software Whatever method you use, make sure you take new measurements and fitness tests every four weeks to see how you've improved. If you're not improving, this is your chance to figure out where you're going wrong and, perhaps, get some help from a professional.
	Track Your Eating
	The other part of the equation is, of course, your eating. If you're trying to lose weight, eating a clean healthy diet is crucial and the only way to clean up your diet is to know how dirty it is in the first place. Here's your plan for the week: Keep a food journal for 7 days (see resources below) Record everything you eat...measure everything you can and write down amounts. If you eat out, ask the waiter details about the meal you're ordering. Be sure to include all drinks, snacks and/or random nibbling. Write down the calories for each meal, either by reading the labels or by using an online nutritional database Add up your calories for each day. At the end of the week, sit down and take a look at everything you've written down. Look for obvious boo-boos (giving in to afternoon sugar cravings or too much soda) and make a list of what you'd like to change about your diet. You'll use the information you've gathered this week to make changes in your diet over the next few weeks. Resources Make Your Own Food Diary Food Diary Print Out DietMinder Journal
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