3 Feel Good Ways To Track Your Progress

Sometimes working out, dieting, and simply trying to do the right things for your health can be discouraging…

Maybe you don’t see the numbers on the scale that you were hoping to see…

Maybe you haven’t reached that dress size that you’ve been working hard to fit into.

But I want to encourage you, that all of those types of measurements can be followed by the word “yet.”

You haven’t seen the number on the scale that you’re hoping to see yet

You aren’t able to fit into that specific dress size yet

But it’s coming and it’s a sure thing…

However, I’ve seen many times that discouragement can cause someone to dismiss their workouts and diet plan altogether…

And I don’t want that for you!

So, how do you stay encouraged while stuck in the “yet”?

Well, that’s why I’m writing you today.

Here are 3 feel-good ways to track your progress so that you stay encouraged and see your goals through!

Booty-Type Training Notebook

One of the best ways to be encouraged with your workouts is to keep track of your progress during your workouts…


Find a notebook, whether it’s a cute notebook or just something to get the job done and bring it with you to the gym, living room, basement or wherever you workout.

Before you start your first exercise, write down what the exercise is…

After each set, write down how many repetitions you performed per set…

Then, after each exercise as a whole, write a little note as to how you felt during that particular exercise.

You could say something like: “Couldn’t get all 10 repetitions on the last set, felt very challenging,” or “Finished the exercise and it felt easier than the last time!”

See, progress isn’t always measured by numbers on a scale or in dress sizes…

It can also be numbered by the way you feel during your exercise or the fact that you were able to get one more repetition today than you did two days ago.

A Booty-type training notebook is a great way to feel great about your progress in between noticeable changes on the scale and in the mirror.

Here an example of what an entry in your Booty-type training notebook would look like:

Date: April 2nd, 2018
Where: At Home
Exercise: Squat Jumps

Set 1: 15 repetitions
Set 2: 15 repetitions
Set 3: 13 repetitions

How I felt: Felt great on the first set. Better than I did yesterday. Set 2 was a little easier today, also. Set 3 was challenging, but I think I can get to 15 reps tomorrow.

Your Personal Cookbook

One of the great opportunities you have while trying to eat right is that you’ll spend more time in the kitchen…

You spend more time in the kitchen because you’re trying to make your own healthy meals that’ll help you look and feel the best you’ve ever looked and felt.

Why not write all of these recipes down as you go?

Soon enough you’ll have your own cookbook and a testimony as to how well you’ve been eating.

Plus, you’ll see progress in your dietary knowledge…

Knowledge of what to eat and what not to eat, how much protein is in this type of meat compared to that one, and what seasoning works the best with this type of dish…

A personal cookbook will also give you more inspiration to be creative and try new things in the kitchen.

Trust me…

Knowing your way around the kitchen is a great confidence booster, and it makes the sometimes, tedious task of cooking (especially when you aren’t seeing exactly the results you’d like to see on the scale) into an enjoyable one…

Even an adventure in itself.

A personal cookbook is a winsome way of staying excited about all of the work you’re putting in to reach your physique goals.

Here’s an example of what an entry in your personal cookbook could look like:

Zesty Salmon and Asparagus Stir Fry


  • 1 salmon fillet
  • 1 bundle of asparagus
  • 1 cup of medium salsa
  • 1 whole cage-free egg
  • Lemon pepper
  • 1 tsp. salt

Nutritional Facts:

Calories – 180
Protein – 28g
Carbohydrates – 5g
Fats – 7g

Simple meal. Filling but low calorie. Lots of protein. Good post-workout meal.

Daily Journal

This is one of my favorite ways to close out the night…

Make yourself a cup of tea, turn on the fireplace, and simply write about your day.

Make your journaling time special, even if it’s short.

And remember, this is your journal so you can write about anything you want.

See, progress in life isn’t only about the progress you make in the gym or in the kitchen, but we’re meant to grow and learn and teach others in many different areas of life.

Feel free to write about how you felt throughout the day.

  • How did you feel during your shower after your booty-type training?
  • Proud of yourself?
  • More confident?
  • How were your interactions with your friends?
  • Your husband?
  • Your children?
  • Your boss?
  • How can you improve on those interactions tomorrow?

As people, we simply love to see ourselves progress in life…

Diet and exercise is all a part of a bigger process of progress, and the more you enjoy the journey of progress as a whole, the less discouraged you’ll be in the “yet’s” of your physique goals.

Here’s an example of what an entry in your daily journal could look like:

Date: April 2nd, 2018

Today, I woke up pretty excited about training. I had a great half an hour of prayer and a cup of coffee before I took the kids to school. When I got home I started training. My booty type training had its tough moments, but I felt great afterwards. I was proud of the Zesty Lemon and Asparagus Stir Fry I made today. While I was in the shower I thanked God that I’m healthy enough to train. I did some errands and had a friendly conversation with Danielle, the new cashier at the Corner Mart. The kids were a little wild after school because of how much fun they had on their field trip. Their stories made me smile. Mike had a tough day of work, but we had a good talk about it after putting the kids to bed. Thankful for today.

Ladies, I want you to feel good about the progress you’re making in your life!

You’re reaching for your goals and you’re getting closer every day.

Try our one or all three of these feel-good ways to track your progress and keep up the great work!