During your weekly check-in, you’ll capture some biofeedback information. You don’t have to do this each week, but your weekly check-in is when you’ll have the opportunity to do so.
Bio-Feedback provides us with something quantifiable. It's observational data gathering. It gives us a numeric way to help determine if we’re making the progress we want to make. It also helps us expand what it means to make progress. Maybe the scale hasn't moved in a couple weeks but for some reason you have had more energy than you've had in years.
Go ahead and tell me THAT isn't progress. I'll wait ;-)
That said, do not live and die by your bio-feedback (e.g., the number on the scale). Just like everything else, bio-feedback provides insight as an assessment tool so that you can consider adjusting.
Remember that changes in your body take time as does the feedback it gives you.
Let’s talk about what bio-feedback we might want to capture.
There is no right and wrong to this piece. You’ll want to make sure the bio-feedback A. means something to you and B. you can consistently monitor. The latter is important because it might be tempting to want to include 10 bio-feedback items each day each week but that might become too much overhead.
Notice, too, how I’ve been using bio-feedback in its plural form. This is critical. Bio-feedback, in isolation, means little at all, especially when it comes to transforming our body, mind, and life. Nothing and I mean nothing, exists in isolation.
So, we’ll need to make sure we’re capturing a few different bio-feedback items. I recommend between three, and five but two is completely fine as is 6+. Anything more than one and I’m happy. Again, remember what I mentioned above about consistency. We need enough bio-feedback for it to mean something but not too much where we are unable to consistently track.
I’ve already included a couple of basic ones in your weekly check-in. How are you feeling physically, mentally, and emotionally on a 1-10 all create a metric that we can track and use as feedback to adjust or stay the course? For example, if for three weeks straight you’ve marked something below a 6 or 7, it might be worthwhile to take a look at why and what we need to adjust.
Here are some you can consider capturing. Know, too, that after practicing a certain SHB, you may want to include a metric for that specifically. For example, you may want to wait until you’re focusing on sleep to add in a sleep metric. Completely fine. This is your life. The PFF is just a framework to help live it up.
- Progress Photos**
- Sleep Duration
- Sleep Quality
- Hunger Levels
- Energy Levels
- Consistency Metrics
- Training Volume (weights used x reps performed)
- Portion Plan Adherence
**A quick note on progress photos. If you have any body transformation goals at all, even in the slightest, take progress photos. Take a front, side, and back view photo (use a timer on your phone’s camera or have someone close to you do it) on day one and then at regular intervals throughout.
I've specifically included progress photos in the Weekly Check-In for that very reason.
Visual changes are often the most powerful. The numbers might not be changing like we want them to but something sure is. Often the only way to see this is through photos. Trust me when I say that the slight discomfort of taking the photos will be short lived and is easily outweighed by what you see over time. So be sure to wear something comfortable. Just because you've seen scantily clad before and after photos doesn't mean you have to bare it all. Wear a full ski suit if you have to. Just know that nobody has to ever see the photos but you.