11 Tools That Can Help You Achieve Your Health and Fitness Goals

Woman watching exercise watch in gym.Despite being rational human beings, we don’t always act in our own best interest. We know we need to eat certain foods to look good, feel good and be healthy, but often fall prey to junk food that feels good in the moment but makes us feel worse in the long run. We know that going to bed before 10pm makes us perform better the next day, but staying up late is fun. This is the human experience: The push and pull between our rational higher minds and what feels good in the moment. This is most evident in our working relationships.

It’s hard to work. it is the work. We are applying extreme stress to our bodies and becoming stressed enough that the body’s only response is to get stronger, faster, and adapt to the stress. That’s what makes it work, but it’s also what makes it hard to do: it’s not “fun” in the purest sense of the word. There is pain, sweat, and hard work. Most difficult, we want to work. Most of us can’t fit it into everyday life. We work in offices, sit at desks, drive in cars. We are no longer hunting, gathering, exploring, climbing as part of our daily lives. It is a choice we must make.

Today, I am going to list a number Tools (low and high tech) and techniques to help facilitate the right choice. Whether we like it or not, we don’t always do what we know we should include ourselves – so this post is for all of us. Here are eleven tools and tips that will give you that little nudge you need to stay on track and do your best.

Set a goal.

Many people fail because they never set a goal. Now, a goal can be almost anything. You can target a certain amount of weight to lose or inches to shave off your waistline. You can try to hit a certain weight on the squat rack or a time on the mile run. Your goal can be more broad, like “running a marathon.” It can be very specific, like “run a marathon in under three hours.” It can be flexible, such as “travel 50 miles a month” instead of “12 miles a week.” You could even aim to “do something fun and active every day” or “play more often.” But the thing is, you should probably have some kind of goal. to gain a goal.

Heart rate monitor

I’m not a big fitness tracker, but I recognize their utility for some people. A heart rate monitor is probably the best overall option for people because it allows you to track your heart rate. Heart rate changes. Why are these important?

Knowing your heart rate during exercise helps you adjust intensity to reach your goals. If you’re trying to increase cardiovascular and aerobic capacity, you’ll want to do low-intensity aerobic activity while keeping your heart rate below “180 minus your age.” If you’re 40, that means your target aerobic heart rate is 140. Stay below that and you’re burning mostly fat and increasing your aerobic capacity. Go higher and you’re burning a large chunk of glycogen. A heart rate monitor tracks it for you.

Knowing your Heart rate changes (HRV) can tell you when you wake up in the morning how recovered you are and how ready your body is for exercise that day. A higher HRV means you’re recovered and can push it. A low HRV means you are still in recovery mode and should take it easy. HRV is also a good general biomarker for tracking overall health.

a watch

Oh Cheap sports watch Will work wonders for anyone who runs or runs and keeps track of their times. The world’s easiest way to time your sessions, track your pace and see your progress.

You can go fancy and get one. Garmin or an Apple Watch, but for most people with a smartphone that’s not necessary (unless they want to track HRV as well).

Aesthetic notebook for tracking exercise

Tracking your progress, especially in the weight room, is a great idea for people. When it’s on paper, it’s real. When you know how much you lifted the previous workout, you know exactly how much to lift the next workout. You can look back on your progress and get a nice burst of dopamine, and you’ll be more likely to stick with the program.

There are tons of apps and spreadsheets and high-tech tools for recording exercise, but I’ve found a physical notebook with really high-quality paper and an expensive pen makes for great fitness tracking. In addition, the basic “Notes” app on your phone also works.


The beauty of Strava is twofold. First, it turns your smartphone (or other activity tracking device like a watch or heart rate monitor) into a high-powered activity data collection device. Before an activity, you activate Strava and it will track your vital stats and later you’ll be able to drill down and analyze the data. Second, it serves as a fitness-oriented social media feed. You see what your Strava friends are doing and they see what you’ve achieved. You compare, compete and motivate each other.

It’s great for data lovers who obsess about performance and recovery. This is great for those who get motivated by competing with their friends or need motivation from others. This is especially good for social media addicts who want to channel their passion into more productive ventures.

Fat Beat

Fat Beat Online is a throwback to a simpler time. Make a Fatbet by setting a fat loss goal and placing a bet that you will reach the goal. Convince other people you know to make Fatbets and get paid. If you lose your Fatbet, you must pony up the bet, whether it’s money, donations to charity, personal favors, or buying dinner for the winners. By tapping into mankind’s natural drive to win bets and beat opponents, Fatbet can help you make the right choices on your weight loss journey. This seems like a good choice. It doesn’t have to involve money, if that’s not your thing, but it should be efficient because everyone likes to win.

Run zombies!

Run zombies! is a gamified fitness app that combines real-world running, walking, or cycling with stories about zombies. Put on your headphones/earbuds, start jogging, then start the mission. As you run, the story evolves and the GPS tracks you or counts your steps. Maybe you’re transporting goods to a local settlement. Maybe you’re rescuing some stranded civilians. It can be anything. And at any moment, zombies can burst in and give chase, forcing you to really push yourself. It’s actually a pretty clever idea and it gets rave reviews on the iPhone and Android app stores.

Jerry Seinfeld

The Seinfeld Method for Being Productive While avoiding bad decisions that ruin the day is definitely low-tech and is usually used to get things done or run errands rather than reaching health and fitness goals. But that’s okay. It is easily modified. You set some goals (like “lift heavy things” or “don’t eat grains”), set daily minimums for each goal, set limits and strategies for each goal, a calendar for each goal Print, and buy a big red pen. Each time you hit the daily minimum for a given target, draw a big red “X” on the given target’s calendar day. If you miss the daily minimum, you don’t get X. Try to get an X on each day of each calendar. Tie them together. Don’t break the chain!

I love it. First of all, I’m a Seinfeld fan, so I may be biased. Two, it’s simple and requires the user to interact with real-world objects: pen and paper. On a computer, it’s easy to minimize the window, switch to another browser, ignore email updates, or never visit a website that logs your unfulfilled commitments, but the wall or your desk. But a calendar stares at you. It is exactly that in your view, and if you want to avoid it you have to physically remove it. I suppose you could use an online motivational calendar like Streaks, but I wonder if the effect would be the same.


There are many food trackers, but I think this is the best. Chronometer. The free app and desktop versions have everything you need, and if you upgrade to the premium version you get access to even more customization. All entries source nutrient information from official food databases, so if you want to know how much methionine, glycine, and folate is in beef sirloin with the fat removed, you can find that information and can trust that it is on the best possible basis.

You have gymnastics rings hanging in your house.

Gymnastics rings. Bangs are the perfect exercise tool for your deer to have lying around. Hang it from a rafter or door frame. If that doesn’t work, try a tree branch outside. Just hang it somewhere you frequent, and then do some pull-ups, dips, or rows every time you pass by. It’s that simple.

Movement alarm clock

I love it one much more. Set the alarm to go off every thirty minutes or so, and use it as motivation to get up and do a set of push-ups, pull-ups, and/or squats or Micro workout Just to stay active throughout the day. If you sit a lot at work (or even if you a Stand-up workstation superstar), using a basic alarm clock should keep some moving every hour (at least). Adverse effects of sitting on health In the Gulf you know you shouldn’t sit that long, and the watch is free, so you really have no excuse.

Before you know it, you’re doing an hour or two of exercise every hour, taking a short walk every two or three times, getting stronger, fitter, leaner, and you know it. are accumulating a large volume of training without toward the gym. It’s almost magic.

Not everyone needs a dedicated tool to stay on the straight and narrow, but I’d bet that very few of us are completely rational actors who make nothing but logical decisions every day. Even something as simple as the alarm clock method or the Seinfeld method can be effective. The only way to really know is to try it yourself.

Have you used any of these tools to reach your goals? I would be interested to hear about your experiences. Can you recommend one of your personal favorites that isn’t on this list? I am sure readers will love to know more. Thanks for reading!


About the author

Mark Sisson is the founder of Mark’s Daily Apple, the godfather of the Primal Food and Lifestyle Movement, and The New York Times Best-selling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with an early lifestyle for optimal health and longevity. Mark is also the author of several other books, including The Primal Blueprint, which was credited with turbo-charging the growth of the primal/paleo movement in 2009. After three decades of researching and educating people on why diet is the key component to achieving and maintaining optimal health, Mark launched Primal Kitchena real food company that makes primal/paleo, keto, and whole 30-friendly kitchen staples.

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