• There’s lots of great diets, workouts and strategies to get in shape and stay healthy, but probably one of the most effective (and even more effective than the expensive supplements) is to keep a training journal.
  • There’s two aspects — firstly keep a food diary. Write down everything you eat and when you eat it (include coffee/alcohol/supplements). Review it each week and see where your problem areas are and what you can do to improve.
  • The second element is to write down your exercise programme — been to the gym? What did you lift? How many sets? How much cardio? Been to the pool? How many laps? What sort of intensity? Are you seeing the progression that you’re hoping for? What can you do to improve?
  • What’s really interesting is when you also write down how you feel each day — was today a good day? What made it good? What do you need to do to make every day a good day?
  • A journal works not only because of the discipline that it forces on you, but it also helps you to make the right choices (and reflect on why you’ve made the wrong ones).
  • What’s most powerful is when you look back at some of the earlier entries — what were the goals that I set? How am I tracking against those? Are they the right goals still or have things changed?
  • To use NLP (neurolinguistic programming) speak, it’s about becoming “consciously competent” — know what you’re good at, know what you’re not good at, know how to adjust and develop to ensure you are progressing towards the goals that you want to achieve.