Along with keeping a food journal, also keep an exercise journal. There are many places to go on the internet to track your progress. Also there are bands to wear to track your progress that allows you to upload to your phone or computer. I like the simple President’s Challenge which can be found at https://www.presidentschallenge.org/
The President’s Challenge is good for anyone or any group at any age who wishes to become stronger and healthier via increased physical activity and healthy eating. It is an eight week tracking program that works well for beginners, athletes, and instructors.
There are physical fitness tests that you can take to determine your fitness that includes:
- Aerobic fitness
- Muscular strength and endurance
- Body composition
There is a challenge for people who are just beginning physical activity and improving their eating habits (Presidential Active Lifestyle Award). At the end of eight-weeks you receive a printable certificate that will record your journey.
- Minimum physical activity for adults is 30 minutes a day, at least 5 days a week, for 6 out of 8 weeks or you can count daily activity steps using a pedometer to reach at least 8,500.
- Minimum physical activity for children is 60 minutes a day, at least 5 days a week, for 6 out of 8 weeks or you can count your daily activity steps using a pedometer to reach at least 12,000.
There are eight healthy eating goals to choose from; choosing a different one each week to add to already chosen ones. There are challenges for people who are already active but want to challenge themselves more (Presidential Champions).
The goal is to be more active more often and see how many points you can earn. Points are based on the amount of energy each activity burns. The more points you earn, the sooner you’ll reach the point total required for your desired award: 40,000 points for bronze, 90,000 for silver, 160,000 for gold, and a whopping 1 million for platinum. There’s no time limit to earn your points, and you can choose from a variety of fun activities to get your points for the day.