To help you be more in tune with your body and it’s symptoms

You ever experienced any of these?

You wake up, decide to weigh yourself, and it seems like you’ve gained 10-12+ pounds in a very short amount of time.

Or….

you have noticed that you can’t stay focused at work anymore and you’re constantly getting that 2pm coffee that you never used to need.

Or….

you feel like you simply cannot handle little stressors anymore.

Believe it or not…there were signs that our body wasn’t doing great before we hit all these things.

And there are things that are ‘normal’ and ‘not normal’ that I want to help you start being able to identify when your body needs some help BEFORE it is too late!

This is what we call BIOFEEDBACK TRACKING, and it is tracking how we feel on a daily basis so we can start to see trends on our own of what our body is feeling!

These are the top thing we recommend tracking, and what is considered ‘NORMAL’ in each category.

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🚽 Bowel Movements

You should be having at least 1, but ideally 2-3 bowel movements per day that are easy to pass, that don’t float, that are not extremely loose or pebbly.

If we are not pooping, we are not detoxing hormones, or toxins, or other harmful things to the body.

Also, fun fact, we can store up to 25 pounds of waste in our digestive system, and if we aren’t pooping, you likely aren’t going to be in a great place for weight loss OR energy/absorption!

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🛌 Sleep Amount and Sleep Quality!

I tell all of my clients, we should be IN BED for at least 7 hours per night, the goal is to be in bed for closer to 8, but I get it - we have kids, late night things we have to be at, etc. Not only do you want to track your sleep amount, you want to try to track your quality.

Are you waking up a lot at night?

Are you struggling to fall back asleep?

Is this a consistent trend?

If so - we want to evaluate our environment and our diet! Is our room cold, dark, and we’re allowing time for winding down? Are we eating enough and balanced?

If you struggle with sleep, check out some of my other reels or DM me “SLEEP” and I’ll send you my top tips!

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😰 Track Your Stress

I know many of us think we’re handling our stress - but then many of us are also struggling with our weight, can’t get stronger in the gym, feel exhausted all day, and aren’t sleeping at night.

….So tell me again how we’re handling our stress???

I use a 1-10 scale for stress, and I also am very adamant about trying to put in specific de-stressing activities throughout each day. Journaling, gratitudes, walks, deep breathing, etc. If you notice you’re more emotional lately, snapping at your kids, can’t get all the ‘to-do’s’ done, be careful because symptoms are likely coming….

If you’re aware of it though, I always tell my clients, if you’re in an extremely high stress time (that you know will be short lived), adjust the following:

• Try doing decaf or teas instead of tons of coffee during this time
• Try scaling back intensity of workouts - doing more yoga, walks, and lighter weights
• Ensure your food quality is as good as you can make it
• HYDRATE!

All of these things help to alleviate any possible extra stress on the body during that high stress time.

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🩸Track Your Period!!!

If you are still a cycling female, you should be tracking your period! It tells us so much about our stress, what symptoms we may be ‘randomly’ dealing with, etc.

Here are some common things that happen, that can be normal:

• You may have some cramping or bloating around mid-cycle ovulation (days 14-18), that can be normal!
• You may feel a bit more puffy, or moody, or weigh 1-2 lbs more the week prior to your cycle. This can also be normal!
• You should have a consistent cycle most months within 1-3 days of each other (i.e. every month your cycle is 28-31 days long)

What is NOT NORMAL:

• Extreme moodiness or emotions all throughout the second half of your cycle (this can be a sign of PMDD)
• Debilitating cramps or heaviness of flow - you should not be waking up at night to change a tampon or needing multiple days of super size tampons.
• Long periods (longer than 5-6 days of bleeding) - this is a sign of estrogen dominance
• Extremely short cycles (less than 24 days) - this is often a sign of low progesterone or entering perimenopause. </aside>

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🏋️ Track Your Workouts

What did you do for your workout?

How many steps did you get that day?

Did you feel strong/weak/average in your workout?

A lot of times, we can show clients that if they are doing TOO MUCH (i.e. not enough rest days), we’ll actually see more inflammation and weight gain or struggling to lose. Once we add in more rest days, performance goes up and weight often goes down!

If you want an idea of HOW you can track these things, we use a simple excel file that looks like this!

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