Waiting is the hardest part, in today’s society we are programmed to thrive off of efficiency and finding ways to get from A to B as fast as possible. Unfortunately, our body will not always react as fast as we would like and it may take time for you to achieve the results you desire.  The benefits of living an active, healthy life style is both a short-term and long-term game, we need to find a balance between faster results that keep us motivated but that align with our end goal.

Generally, you should notice significant changes in your physique and strength within the first four to six to weeks of committing to an exercise and nutrition program. With cardiovascular health and endurance taking slightly longer around the eight to twelve weeks marker. Results may vary dependent on many factors such as age, gender, experience level, adherence to the program and other with no two people being the same it’s important to not compare your results to others.

The changes you experience physically, mentally, emotionally and even spiritually are so much more than a number on the scale. Without proper systems for tracking, you will never have proper data to best analyze your progress. Limiting your ability to identify potential areas that need more of your attention. You may also miss out on recognizing the inspiring improvements you are making because they are not as obvious as others.

So how do you track your progress?

  • Daily journaling (mindset)
  • Tracking your resting heart rate (general health)
  • Recording your weight (weekly)
  • Recording your body fat (bi-weekly or monthly)
  • Recording your body measurements (bi-weekly or monthly)
  • Taking progress photos (weekly or bi-weekly)
  • Recording your workouts (weight, sets, reps)
  • Recording your food intake (calories, macronutrients, micronutrients)

Here are a few of our success stories from our personal training, group class and online coaching clients from various walks of life and different experience levels. We hope that they inspire you to take the first step towards better health and working towards goals that are important to you.


Our personal training client Sharon is a mother of two and self-proclaimed workaholic who lost 103 pounds in exactly one year’s time by training 3-4x per week and following a structure nutrition program. Sharon also overcame various health conditions such as severe depression, locked shoulder on both sides, high blood pressure and cholesterol and more. 

Jas Dhillon

Our online coaching client Jas Dhillon has undergone major life changes over the past five years. As he transitioned out of the CFL into a new career path in law enforcement the need to be big and strong decreased and his overall health and longevity became a priority. We helped Jas develop the knowledge and skills to re structure his training and nutrition around his new schedule, losing over 75 pounds In the process and keeping the weight off even to this day while actually improving his overall strength, mobility and functionality.

Do you want help developing an action plan that aligns with your goals and life style? Genuine Athletics & Rehabilitation offers free consultations for both personal training and online coaching services where we will take a deep dive into your history before giving you your best recommendations moving forward.

Register for a free consultation

Author – Jason Bell – Owner & Performance Coach with Genuine Athletics