Habit Tracking

Updated: Sep 1, 2019

As part of the service we offer our clients at JDW Fitness, we now have a closed Facebook "Food" Group for our members.

We realised, after several discussions with clients over a period of time, that although these guys are smashing their workouts each week, the onus on diet had kind of fallen by the wayside. And by diet we don't mean fads or trends - just the actual food (and drink) you put into your body on a normal daily basis.

We asked all of our clients to take a look at their diets, to assess if they were getting the correct nutrition to fuel their bodies for exercise, to operate at maximum efficiency/potential and to aid the body in its recovery.


In the first week we looked solely at water intake.

Staying properly hydrated will help your athletic performance, bodily functions, energy levels and even your brain activity.

Every cell, tissue and organ in your body needs water to work properly.

Water gets rid of wastes through urination, perspiration and bowel movements. It keeps your temperature normal, lubricates and cushions joints and protects sensitive tissue.

There are also many claims that increased water intake may reduce body weight by increasing your metabolism and reducing your appetite.

So how much WATER is required?

Everyone is different and your individual water needs depend on many factors, including your health, your sex, how active you are and where you live. A good guideline is 6-8 glasses per day - around 2 - 3 litres.

Expect to pee quite a lot in the first couple of days of increased water intake!

Of course, physical activity also increases the amount of fluid you need to consume in order to replace the water you lose as sweat and the amount lost depends on how long you are active, how intense the activity is and whether it’s hot and humid . It’s a good idea to start any physical activity well hydrated and to drink at intervals during activity.


In the second week, we looked at tracking using a Food Diary (we use the My Fitness Pal app) for the simple reason that, "what gets measured, gets managed" - [Peter Drucker].

The results after even a few days were astounding; clients noticing their calorie intake, beginning to be mindful of portion sizes, sugar addictions and lack of vital nutrients in the diet (iron in particular). We're not really focused on weight loss at JDW Fitness, but if this were a particular/individual goal, a food tracking app can really help.

The Facebook group has proved to be a great sounding board, and a good place to share ideas, goals and ask questions about nutrition.


If you are looking at improving your diet and achieving those goals, these are 2 little tips to help you on your way - 1. Drink plenty of water. 2. Track your food intake


"An optimal diet should contain just the right amount of each nutrient to prevent a deficiency, to maintain a certain nutrient level in the blood or to minimise the risk of disease.

Athletes can manipulate diet to improve endurance, aid recovery, alter their body composition, reduce fatigue and improve mental performance and skills.

Maximising physical performance depends on giving the body the "right" fuel for energy, as well as consuming the right balance of essential nutrients and fluids for maintaining health." - [Level 3 Award in Nutrition for Sport and Exercise Performance].

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