NUTRITION
The 3 Best Nutrition Tracking Apps To Level Up Your Progress

Picture this…

It’s 7 p.m., and you’re staring at your plate, wondering if you’ve hit your protein goals today.

You’ve been eating “clean” for a month, but you have no idea if you’re actually getting the nutrients you need to crush your goals and you haven’t made much progress. Sound familiar?

This is where nutrition tracking apps come in. These handy tools don’t just count calories; they give you the insights and data you need to fuel your body for success.

I tell clients all the time that trying to reach a weight loss goal without tracking their food intake is like driving to a new town without GPS. Will you get there? Maybe. Will it take longer if you do? Definitely.

I’m breaking down three of my favorite nutrition trackers today.

1. My Fitness Pal: The tried and true OG.

   If you have EVER been in the fitness world or heck even went on a diet, you have heard of My Fitness Pal…and for good reason it’s been around for years, is user friendly, and a great overall option.

   PROS:

   • Large Database of foods, including restaurant menus makes it easy to track

   • It syncs with other fitness apps like Fitbit and Apple Health

   • Easy to use for individuals new to tracking food

     NEED TO KNOW FEATURES:

   • There is a Free option of the app but you are VERY limited with what you can do and your nutrition goals in the app can’t be customized

   • Barcode scanner and Intermittent Fasting tracking available with paid version.

   • Exercise tracking with paid version

     COST: $20/Month

     Final Thoughts: The free version is great to get your feet wet in nutrition tracking, but to really get what you need out of the app, you will need to upgrade to the paid plan. This is a great app for beginners and intermediates.

2. Cronometer: For the Data-driven Junkie.

   If you need to know exactly what’s going in to your body down to the last micronutrient- this one is for you.

   PROS:

   • Tracks calories, micronutrients, vitamins, and minerals

   • Offers specific tracking for diets like keto, paleo, and vegan

   • Includes a verified food database so you can assure the info you are tracking is correct

   NEED TO KNOW FEATURES:

   • There is a Free option that gives you more features than the free My Fitness Pal option, but you still miss out on many needed features that will make your journey easier

   • With the paid version you can import recipes from websites

   COST: $9.99/month

   Final Thoughts: This is a great option for someone who really wants to dive deep into their diet and have a lot of data to look at right at their fingertips.

3. 1st Phorm: For the individual who needs a little extra support.

   If you’re new to tracking food or have trouble sticking to your plan, the 1st Phorm app will be your answer.

   PROS:

   • Custom meal plan and macros provided and calculated by registered dietitians

   • App includes complete follow along workout programs and step tracking

   • Every person who signs up gets 1:1 access to a nutrition and fitness coach who they can message back and forth with

   NEED TO KNOW FEATURES:

   • I’m coming back to the 1:1 coach you get with this app, that alone is worth thousands of dollars every year!

   • Daily live educational videos from a team of exercise physiologists, registered dietitians and more to bring you all the info you need to be successful

   • Habit tracker

     COST: $12.99/month

     Final Thoughts: This is overall an app that gives you everything you need to be successful in your health and fitness journey for less than you would spend on coffee in a week.

Pick the app that works best for you. There is not a perfect one out there and each one comes with it’s own strengths and weaknesses- you need to find one that fits with your lifestyle and goals and is one that you will actually USE.

With all that said, the one I personally use and am a coach on (meaning sign up and we can work together!) is the 1st Phorm App. Truthfully, you will not find a better deal on the market- you’re getting custom macros, 1:1 nutrition coaching, AND access to dozens of workout programs for $12.99/month. Did you know that outside of this app, you’ll spend about $600/month on the LOW LOW side for a nutrition coach and a fitness coach? You get an entire year of coaching for less than you could get a phone consultation elsewhere.

I recommend looking into all of these apps to see which one works best for you. And if you want to sign up for the 1st Phorm App all you have to do is download it HERE! I should automatically appear as your “advisor”, so message me in the app when you’re there!

FITNESS
Weighing Yourself: What Matters Most for Progress

When it comes to losing weight it can feel like a numbers only game- and it kind of is: burn more calories than you consume.

But all too often people place all of their efforts, successes, and setbacks into one number: the number on the scale. While this is a good TOOL in our tool box, it by no means is the tool box itself! There is so much more to consider when you’re on a weight loss journey.

But, like I said, the scale is a good tool in our toolbox and a number we often track as part of our weight loss journey. Let’s dive in to the nitty gritty of: when you should weigh yourself, how often, and the best way to track progress.

When Should You Weigh Yourself?

Morning? Evening? After you’ve peed a little? Honestly… there is no “best” time and it will look different for everyone.

The best time is when YOU can make it a consistent part of your routine. The biggest factor is that you weigh yourself at the same time of day each time you weigh yourself.

For the most “precise” weigh-in, you would try to weigh yourself first thing in the morning, after a bathroom trip, and without clothes on. We know that eating, drinking, stress levels, exercise, and many other factors can affect weight which is why morning time may give you a closer look at your “true” weight, but if that is not feasible to your routine then choosing a time of day you can stick to will adequately show your progress.

How Often Should You Weigh Yourself?

Before we continue, here are some things I need you to understand. There are dozens of factors that can alter your weight from day to day. You can literally step on the scale, chug 2 bottles of water, step back on the scale and your weight would be different. On top of that, the progress you make from day to day is going to be minimal- therefore I do not recommend weighing yourself every single day.

After a week, at the bare minimum, you will gain a small hint in the direction your progress is heading.

If you plan to use the scale as a tracker of progress plan on weighing yourself once a week- same day, same time- every time!

Is Weighing Yourself A True Indicator Of Progress?

Overall, the scale is just one small part of the progress equation. While it can provide some insight into how your program is working, it doesn’t tell the full story.

In fact, I’ve worked with clients who saw only a slight change in their weight over months but achieved dramatic transformations in their appearance, measurements, and fitness levels.

The scale can’t capture muscle gain, improved strength, or how much healthier and more confident you feel. Focusing on these bigger-picture changes is what truly reflects your progress—not just a number

How Else Can You Track Progress?

1. Progress photos - this is by far my favorite and most telling indicator of progress!

2. How your clothes fit

3. Body measurements

4. Energy levels

5. Health and metabolic markers

Ultimately, tracking progress in a multitude of ways allows you to see a complete picture of your journey!

HEALTH/WELLNESS
6 Things To Focus On For Optimal Health

Intermittent Fasting? Protein Timing? The Perfect Exercise Program? Macro Tracking?
Do these things really matter for your health?

Sure, they can have an impact, but they are small factors that shouldn’t be your top priority when it comes to overall health.

Often, the stress we put on ourselves to get every little thing “right” does more harm than good.

When it comes to truly optimizing your health, focusing on these six basics is where your attention should be:

• Regular, consistent exercise

• Controlling calories

• Eating enough protein and fiber

• Managing stress

• Getting adequate sleep

• Avoiding alcohol and smoking

Stick to these six habits consistently, and you’ll be ahead of 99% of people. And no, it’s not oversimplifying—it really is that simple

MINDSET
Ask Yourself These 3 Questions Today

1. Are you grateful?

2. Do you exercise discipline in your life?

3. Do you have a clear, defined mission/purpose?

Ask yourself these three questions when you feel "off" or "down.”

It's extremely hard to feel bad when you have all three of these elements working harmoniously for you.

Guaranteed.

Make yourself Better Today.