Annual Guide for Sustainable Fitness

About the Author 

Andy has been writing, programming, competing and training for over 20 years. He began fitness at the age of 15 as a fat kid. His simple desire to “get in shape” led him to a passion for fitness. At 21, Andy decided to share his passion by becoming a certified personal trainer. To date, Andy has trained well over 1,000 clients, and his working toward his goal of 1,000,000 lives positively impact by fitness. Today, you are reading the written manifestation of this dream. Andy has one goal for you…. Become Unshakably Fit. 

Chapter 1 

Building a foundation of doing 

Documentation: Daily Action = Annual Results 

To collect data is to remove interpretation and see facts. Data presents insight into the reality of trends happening as we act daily. Over a period of time, one can gather a true sense of how, why, and where one is progressing. 

I first began collecting data when I joined the Club Powerlifting team at my university. Prior to that, I was a pushups and pull up kind of man. Do a bunch each day, and flex for the mirror at night. Our team captain recommended purchasing a notebook and printing out the training plans. After 1 year, the process was clear. I became stronger, more intelligent, and of course, bigger for those nightly mirror flex sessions. Fast forward 15 years and I can see the data in my body. Every injury was a data point not collected. Every failed goal was a session not completed. Every muscle functioning as I desired was a data point corrected or added. The proof was in the data. I studied my way to this point. I will continue to study as I grow and shape my body. You must DO the same. 

Data Collection: Unbiased Source of Results 

Data serves a secondary purpose. It removes fear and doubt. Fear and doubt are memories from the past we believe we are subject to. Data presents a more clear representation of truth. We are subject to that which we choose. Data allows us to see where our choices are taking us. Plain and simple…. it removes the bullshit from our thoughts. 

Creating an unbiased source to compare yourself against is a bit nasty. To be truthful, it goes right for the ego. I struggled with this notion of grandeur for many years. I believed it was all my awesomeness sculpting my body. When the plan did not work, I blamed it. Data eventually cleared my head of this foolish notion, and repeatable results appeared. You MUST collect data. 

Data for the Future 

The human mind can barely process 24 hours of information correctly. Give a human mind a year, and we have forgotten. Written data over a period of a year or longer will expose the true nature of our experiences. Therefore, data offers evidence based guidance. Your true fitness will become clear to you. 

I have studied and restudied my training logs. I have compared measurements to hundreds of other measurements. Each time I research the past, I am able to write a clear program for my goals. Whether it be an old goal still in progress, or a new perspective on a training plan; the past always provides a path into the future. Every time I find a path forward, I now have the confidence to DO. I have been here before. I have successfully completed this already. Now, I can easily do it again! You will DO the same.

Data Provides an Unshakable Foundation 

In truth, we are the reason we fail at anything. Data will provide a foundation of reference that is Unshakable. We cannot fail if our intent is to learn after every repetition. Creating a Personal Life Fitness Program will see us through injuries of the body and the mind. When I fail, the data is there to guide me to success. No longer do I fail as often. No longer do I get baffled by lack of results. I fail, I study, I succeed.. A foundation of data is the only way to provide this safety net for success. You must build a safety net. DO. 

Your homework: Analysis 

In this book, we will be analyzing the patterns of the human body. Specifically, how we are influencing our physiology, and biology. Yes, I mean physical exercise and nutrition. Unfurl your eyebrows and remove that grimace from your face. What makes this plan successful is its extremely pliable nature. We are going to find a way to track the nutrition you feed your body, as well as create a progressive exercise program based in your reality. The first task at hand…. 

Start. Once we have begun, we can modify our processes as needed. Successful analysis is an ever evolving process! There are 3 ways I like to start. 

Option 1: Daily Tick Marks. Yes it is this simple. Each day, make a tick mark for each meal you have and for each exercise session you complete.

Option 2: Daily Logging. This option requires a bit more work. The simple task here is to document what you are consuming in loose detail. Example: turkey sandwich, lemon cake, beer, etc. On the body side, log the exercises you perform. Example: squats, run, group class, etc... 

Option 3: Daily Detailed Logging. This is the most time consuming yet most effective option. It requires a full documentation of macro and micronutrients for nutrition and exercise, sets and repetitions for exercise.

I have tried each of these options and use a hybrid version. Nutrition apps help keep me honest about how I am fueling my machine. For daily habits, I use a cloud based platform with a checklist of tasks I must complete. 

How will we analyze? 

For options 1 & 2, I highly recommend a simple paper notebook. They can be found in many convenient sizes and can be catalogued easily. Digital notebooks work just as well. I recommend paper due to the extremely distracting nature of technology. Remember this, do what works for you. After all, you are the one doing it

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For option 3, I recommend using applications. There are many great exercise and nutrition apps on the market today. Now I must address the sudden change of opinion from paper to electronic. I understand many of our lives are dependent upon technology. Apps have paved the way for what is required to document with detail. If you are choosing option 3, let your discipline to detail prevent digital distraction. 

Conclusion:

This entire chapter is devoted to building daily habits. Although the documentation provides amazing insight, the daily act of documentation will provide a level of awareness that will carry you toward a goal with ease. 

As I began to track my daily habits, I realized how often I sabotage my own process. I also recognized how I balanced out and redirected this behavior. Eventually, I was able to self analyze and redirect myself on the spot. This behavior is still available to me today. Each day, I write down the plan. Each night, I check off the list and analyze my daily process. Each morning, I spend more time in the process. It is definitely a fun daily challenge.

Patterns 

Patterns are what we are going to create in order to move the data toward our goal. The daily checklist mentioned earlier now comes into play. Each day, you will write down a task you have a desire to complete; a daily pattern that will move you toward your goal. Your list will change as you do. Remember, progress is about evolution. Constantly modifying and changing direction to stay the course as the variability of life redirects us. Change is good. Seek it and embrace it. 

Andy is available for online personal training. Contact me here. 

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