Live: Adhering To Your Wellness Goals – Tools I Use To Stay On Track

“Be more than your goals and metrics – But set good goals!”

Wellness Goals and Tools I Use

How do you track your wellness goals and the progress you make along the way? The research is clear – Those who measure, stay on track. In today’s livestream, I share my own experience from both a hardware and software perspective. I focus on the most basic methods to track my wellness progress while inviting your questions and comments. Finally, I share some words of caution when it comes to recording our every wellness moment using the tools available.

Livestream Outline

Live: Tools I Use To Stay On Track

1. Welcome:
   • Promote wellness through evidence based clinical practice and research in Health Psychology and Behavioural Medicine.
   • Welcome to our weekly livestream, every Sunday at 6:30pm PST.
   • You can participate in the livestream via YouTube or Facebook.
   • Remember in all things – “It’s chaos, be kind.” Patton Oswalt.
2. Overview For Today: How to Stay on Track With Your Wellness Goals
   • Why it matters and what the research says.
   • Tools I currently use and why.
   • Words of caution to consider.
3. What the Research Says:
   • Anecdote: I have tracked my own metrics for decades – Was an obsession starting in graduate school.
     • It works as long as you are honest (calorie In).
     • It works if your wearable is accurate (calories out).
   • Research: Layne Norton reports on a study in his video: “New Study on How to Lose Weight and Keep It Off.”
     • Study: by Spreckley et. al., “Perspectives into the experience of successful, substantial long-term weight-loss maintenance: a systematic review”
     • Results:  “The 15 chosen studies included the accounts of 294 individuals. We found that continuous monitoring and goal setting, driven by sustained motivation and encouraging experiences, while resisting ever present challenges and enduring discouraging experience encapsulates the experience of sustained, substantial weight loss.”
     • Lets unpack:
       • Continuous Monitoring
       • Goal Setting
       • Motivation and Encouraging Experiences
       • Managing Challenges
4. Tools I Use:
   • Continuous Monitoring: Garmin Epix2 vs. Apple Watch Ultra
   • Goal Setting: Garmin Connect – Planning and Goal Setting (Races).
   • Motivation – Music (Airpods Pro2 vs. Powerbeats Pro).
   • Motivation – Attending Races.
   • Motivation – Climbing each week with no injury.
   • Motivation – Sharing with friends.
   • Managing Challenges – Action before emotion – Don’t wait to feel motivated – Just get out there.
   • Managing Challenges – Weight stuck – Focus on multiple metrics and affirm why you adopt a wellness focused life.
5. Words of Caution:
   • Use multiple metrics.
   • Take interpretation data for granted (Garmin vs. Whoop and readiness).
   • You are bigger than your wellness goal. Don’t forget to live. Don’t forget your hobbies. Don’t forget having good people.

Watch Live