5 Easy Ways to Measure Your Fitness Progress


This post is sponsored by Nokia but the content and opinions expressed here are my own.

Once you decide to begin your fitness (weight loss/health) journey, it’s important to measure your fitness progress and celebrate your successes. You want those NSVs (non-scale victories) and milestone markers to help fuel your determination to keep moving forward. Remember to take your measurements at the beginning and along the way, but don’t focus solely on the numbers to measure your fitness progress. I’ll give you 5 easy ways to measure your fitness progress below and you can let me know in the comments how your measure your own success!

Janet and Howard Krugel

At one time, not too many years ago, I was 370 lbs and very unhappy. I was struggling with high blood pressure and high cholesterol. I was sedentary in my home and work life and I could barely keep up with my young boy. I was depressed and anxious and tears were a daily occurrence for me. I had tried a few different eating plans throughout the years, but every time I started and stopped, I would gain the weight back and then some. My husband was approaching 500 lbs and we were wallowing in our miseries over a bowl of ice cream while watching one of those weight loss challenge shows on TV. When we finally threw in the towel and had weight loss surgery at the end of 2015, I was 343.2 and he was 501. Fast forward two years, we have lost a combined 350 lbs and we’ve celebrated each new milestone along the way.

Here’s how we measure our fitness progress every day:

5 Easy Ways to Measure Your Fitness Progress

Clothing –

One of the easiest ways to measure your progress is through the way that your clothing fits. You will notice things starting to get looser and even having to downsize in order to keep your pants from ending up around your ankles. Back when you weren’t getting healthy and fit, your pants may not have buttoned easily straight out of the dryer, but now, they are sliding on with ease and you may have even had to invest in a belt.

I remember each of my size changes and how exciting it was to go into a store and find the sizes that I needed or (surprise!) a size smaller. I was blessed to be gifted new to me clothing along the way, but you may want to scour the discount or resale shops while you’re sizing down so you don’t break the budget on buying new clothes. However, something NEW is always fun and you should treat yourself from time to time.

Progress photos –

As I mentioned at the beginning, you want to take measurements before you begin your fitness journey, but taking photos is just as important. You can see subtle differences in the weight you may be losing, the muscle you may be gaining, and most importantly, the look on your face as you become healthier and happier.

When I was 370 lbs, I didn’t take a lot of photos or selfies. I didn’t feel as big as I looked so I just didn’t want to see that in a photo. I have friends who are willing to take their “before” photos in underwear, but the photo above was the only 370 lb Janet photo that I know exists. I use it all the time as a milestone photo to compare where I was to where I am now in my “during” photo.

Track your food/water intake –

Whether you are a pen/paper person or addicted to your phone apps, it is important to keep track of what you’re feeding yourself and how much water you are drinking. This way if you feel “off” one day, you can check back and see if there’s a particular food that could have offset your symptoms. Also, you might need an app on your phone to remind you to drink water on a regular basis.

Currently, I use two apps to track my food and water intake. I have an app that has foods available to log or I can manually log a food and I have another app that sends me a notification at least once an hour to remind me to drink water. It measures how much water I should be taking in based on my weight and tells me how much more I have to go for the day.

Endurance during a workout –

When you first start working out from a sedentary lifestyle, you may not have much endurance or speed. You may not be able to lift the heavy weights or push much further than a walk on the treadmill. However, the longer you are on this journey, the more endurance you will achieve. You will notice that your recovery time after a workout is shorter and you can exercise just a little longer. You can push yourself a little harder and this is an excellent measure of your progress. One way to notice these changes is to write down what you did with each workout and evaluate your progress through the months.

When I first started working out, I spent 30 minutes on the NuStep (recumbent stepper) and I was beat! Once I got below 300 lbs, I got on the treadmill and began to walk for 30 minutes, then eventually I began to run in short spurts. Now, I can run one mile comfortably and I have pushed myself to run a full 5k (3.1 miles) once. I’m looking forward to furthering my distances and have registered for a half marathon in a few weeks!

Body measurements with Nokia Body+

When you’re looking to measure your health and fitness progress, it is still important to look at some numbers. It’s not just about your weight on the scale; however, and there are so many other ways to track what’s happening in your body as you make small changes in your lifestyle. Let me introduce you to my new tool – Nokia Body+ Body Composition Wi-Fi Scale.

This scale is more than just a scale to measure weight. It comes with the free Health Mate app for your phone that will track your progress with regards to body weight, bone mass, water, muscle mass, and fat mass…and even gives you a weather update so you can plan your activities for the day!

Set up profiles for up to 8 family members and track their progress as well. It even has special modes for babies and pregnancy.

The information from your scale will automatically sync to the Health Mate app and you can view a complete history of your heath data. Set a weight goal or a step goal and manage your daily calorie intake. Track your progress toward reaching your goals with this sleek new Wi-Fi scale that will fit into any décor. And…the battery lasts up to 18 months!

Learn more about Nokia’s family of health products here.

Check out my first “weigh-in” on the Nokia Body+ Body Composition Wi-Fi Scale.

Here’s a preview of setting up the Health Mate app and getting started with your Body+ Wi-Fi Scale:

Nokia Body+ Body Composition Wi-Fi Scale

How do you measure your fitness progress?


  1. Courtney Ludwig says:

    You have made an amazing transformation. What app do you use for water reminders?

    • janet says:

      Thank you, Courtney! The water app I use is called Water Drink Reminder. It is pretty simple, not too fancy, but it reminds me once an hour to drink water. If I log a drink, it will wait another hour before reminding me again.

  2. Look at you girl. You and hubby are doing amazing and I’m so proud of you! This is one fancy tool. It certainly provides a lot of information. I can’t wait to hear how your half marathon goes. I’m still gearing up my mind for a 5K (specifically the Princess 5K in Disney World, of course!). You ROCK!

    • janet says:

      Thanks so much, Jennifer! You are one of my biggest cheerleaders and I really appreciate you!

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