This is why you aren't making progress.
And we know exactly how to fix it.
When you walk into most gyms, you’ll see the same crowd—day in and day out.
These people have made it part of their daily routine.
And if you keep going back to that same gym, you’ll notice something else: most people aren’t making progress.
The guy trying to get stronger is lifting the same weights he was 6 weeks ago.
The girl who wants to lose 10 pounds is stepping on the scale,
and seeing the same numbers she did 6 months ago.
Despite following a program or hiring a personal trainer, high-intensity workouts, and eating the right foods...
Most people don't make substantial progress toward their fitness goals in the long run.
Even advanced trainees fall prey to this.
They reach a certain level of fitness—strength, body fat percentage, or muscle mass—and they plateau.
They stop making progress.
If this sounds like you... I'm guessing it's not a motivation problem.
(If you're reading this, that already says a lot about you.)
And I doubt it's the effort you're putting out.
Or even lack of knowledge or having the right program to follow.
It’s because you don't have the right system to track your efforts.
And make adjustments where necessary.
So what kind of system are we talking about?
Something created by a personal trainer?
I mean a system of measurement.
A formalized process for tracking goal-related activities.
You might be asking yourself.. "And how do you know this, guy?"
(Which is a totally valid question.)
1. Working with clients. My team and I have a combined 25+ years in face-to-face-training. We've seen what works. And what doesn't.
2. Good science.
This isn't a new concept, though it's rarely applied scientifically in the field of fitness, nutrition, weight loss, strength training, etc...
...You may have heard it quoted in a business class:
“What gets measured... improves.”
—Peter Drucker, Management Consultant and Recipient of the Presidential Medal of Freedom
This famous line from Peter Drucker echoes a much older principle called “Pearson’s Law”.
Named after the 19th century mathematician and physicist Karl Pearson, this law states:
“When performance is measured, performance improves.
When performance is measured and reported back, the rate of improvement accelerates.”
(remember the part about "reporting back"—it's key—more on this in a second)
How much can measurement improve your performance and results?
A study from Kaiser Permanente’s Center for Health Research showed that keeping a food journal doubled participants' weight loss.
As lead study author Jack Hollis, ph.D. put it:
“Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”
The right system can 2x your results.
This law clearly states that measurement ALONE improves outcomes...
And it doesn’t just apply to weight loss.
It can be applied to strength training, athletic performance, and even business—where it’s often quoted by management consultants.
To harness the power of this law, it takes three simple steps:
1) Set a measurable goal (the key is measurable).
2) Consistently measure goal-related activities.
3) Have someone (or something) hold you accountable to the goal activities you are measuring.
Thing is, it's pretty easy to set a goal.
Creating a follow up system...
one that provides accountability... is the hard part.
That's where most programs fail.
And, incidentally, why Personal Training is a billion-dollar industry.
The most valuable aspect of a Trainer is his ability to hold you accountable.
Accountability is what produces results.
So what's holding us back from tracking progress.. and getting results?
The short version? It's a pain in the ass.
Tracking your workouts and food intake is time consuming. And tedious.
And, the tools out there aren't helping.
That Fitness App on your phone?
(You know, the one on page 4 next to games and the Weather App..)
With text messages popping up and an endless stream of distracting videos at your fingertips... that App ain't gonna help you reach your goals.
Same with spreadsheets and online documents.
They're connected to too many distractions.
No.. your fitness program deserves it's OWN SPACE.
Away from the rest of the world.
We at SaltWrap realized that with technology seeping into every corner of our lives... the answer might just be going back in time a bit.
Back to good ol' fashioned ink and paper.
This is why we developed the SaltWrap Daily Fitness Planner™.
The only daily fitness planner that allows you to track all your exercise and nutrition in one visual snapshot.
Whether you want to lose weight, build muscle, improve strength and performance—or just be healthier…
The SaltWrap Daily Fitness Planner™ allows you to plan, track, AND improve.
It’s more than just a training log and food journal.
It’s a way for you to ensure progress.
To maintain focus on incremental improvement.
And have a historical reference that you can use to learn from.
In addition to daily and weekly planning pages,
the goal tracking templates keep you focused.
Set your goals.
Then use the Goal Tracking Template to hold yourself accountable.
Track strength, performance, and body composition goals in one visual snapshot.
The intuitive, minimalist design makes it simple to fill out.
And it’s the perfect size to take with you, fitting easily into a bag or purse.
Why not just track all this stuff in a regular notebook?
Or spreadsheet on the computer?
Or an app on your phone?
Because these tools can become obstacles.
They get in the way.…
A blank notebook without prompts and accountability is too easy to gloss over and leave out important details.…
Computers and smartphones are littered with distractions.
Other priorities popping up, pulling your focus way.
But this planner has no distractions.
It’s your focused, dedicated space for tracking, measuring, analyzing, and becoming better than you were yesterday.
It’s your dedicated space for tracking, measuring, analyzing and becoming better than you were yesterday.
If fitness is important to you.
If your health is important to you…
If you spend time and energy focusing on it…
Then it deserves its own space.
Away from the rest of the world.
Away from social media, text messages, personal obligations, doctor appointments, and the rest of our messy lives..
This planner is your dedicated space for fitness improvement.
It’s a planning tool, tracking template and database of what works and what doesn’t.
It’s your personal accountability partner.
And a way for you to ensure that you are always pushing yourself to be better than yesterday.
Whether you’re starting a new program,
or you’re an experienced physique competitor—
the SaltWrap Daily Fitness Planner will push you to greater heights.
If your progress has stalled in the gym.
Or you aren't losing weight.
Or you aren't getting stronger.
This can help you bust through the plateau.
The planner contains 16 weeks' worth of daily and weekly pages (280 pages).
You’ll complete the Daily Pages each day.
And you'll complete the Weekly Review pages every 7th day.
This process starts over each week, and continues for 16 weeks.
Weekly and Daily Codes
Each page is numbered separately throughout the planner, and we’ve added a Weekly and Daily code to each page to serve as a historical reference.
For example, W2D4 refers to Week 2, Day 4 of your planner.
This reference code will allow you to quickly gauge where you are at in your training cycle, and make it easier to refer back to later.
The daily Training Log allows you to track all exercise activity, with a focus on resistance training or circuit-style training (where exercises are completed for repetitions or time).
Before starting your training session, fill out the Exercise Description and Plan fields.
Following your workout completion, fill out the actual sets/reps/weight in the Training Completed section.
And jot down any notes relevant for each (such as rest time or proper form notes).
The area at the bottom of this page provides room to write down other types of exercise you completed that day, and make comments regarding your training session.
The daily Nutrition Log provides space to track virtually everything nutrition related.
You have the freedom to track as much or as little as you see fit.
You may want to track all calories and nutrients, or simply keep a log of the types of food you ate.
If you’re following a plan that requires to you consume a specific amount of fat, carbohydrates, protein, or calories—list those benchmarks at the top of the page next to “Dietary Goals”.
There's also space to write comments on each meal, which you can use to track other things (fluid intake, sugar, fiber, etc).
Use the comments box to write out any ideas, variations from your plan, or thoughts about the day’s intake.
This is where the "reporting back" component of Pearson's Law comes into play...
...This is where you can accelerate the rate of improvement, week-to-week:
Did you set any personal bests this week?
Did you move closer to your goal?
Is your training program sustainable?
Have you identified any diet pitfalls?
The Weekly Check-In also asks you to rate your energy levels, joint health, and mindset each week.
Think of this section like the dashboard on your car... You shouldn’t just care about what the speedometer reads (i.e. how fast you are going).
You should also focus on the health of your vehicle (body), and make corrections when necessary to keep it running smoothly.
The Weekly Fitness Planner page is your designated fitness planning space.
Go ahead and write down personal appointments in here if you want, but make sure you use this space to prioritize your fitness plan for the week.
This allows you to make training and sound nutrition a priority—even if your life is hectic.
If nothing else, use this space to quickly write down when/where you plan on training in the coming week.
And write a quick summary of what you plan to do.
The checklist at the bottom of this page ensures you are planning, preparing, and focusing on the right things.
Seem like a lot of work?
It's really not.
The Daily Pages only take a few minutes to complete.
The Weekly Pages even less (but they're critical to the success of the system... regularly reviewing your progress is key).
Filling out the planner is a breeze.
It's intuitive. Easy to fill out.
All you have to do is follow along and track as you go.
While it might seem like micromanagement... it's actually freeing.
You don't have to constantly worry if you are eating right.. or if your workouts were good enough.
You'll have a concrete record of it that you can revisit anytime you want.
If you constantly stress over what you eat and when you'll exercise next... this planner will actually REDUCE your stress levels.
Which we think is important. Fitness is supposed to be enjoyable. Healthy. And this planner helps you realize that.
Sure, it pushes you to be better... but it also allows you to SEE your progress.
Making the whole thing more enjoyable, and motivating you to do better next time.
Even if you don't plan on tracking EVERYTHING you eat/do for the rest of your life (we don't recommend that, btw)..
You'll learn a lot about yourself when using this planner.
You'll learn what your weaknesses are.
You'll also learn about your strengths.
You'll learn how to quickly gauge a meal's nutrition content.
And which exercises give you the biggest bang for your buck.
Ready to get started?
And take your fitness level.. to the next level?
Click the "Order Now" button below and your DFP will be on its way.
- Brendan Hall
Director of Research & Development
SaltWrap Biolabs & Publishing