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"You Can't Hack What You Don't Track"

  • Writer: Functional Lifestyles
    Functional Lifestyles
  • Jan 4
  • 3 min read

Hey FunLifers,


If you’re tracking data—sleep, workouts, body comp, steps, finances—but you’re not changing anything, I almost think at that point… just don’t track.

 

Because tracking is only powerful when it leads to two things:

 

1) Awareness

2) Adherence (action)

 

And if awareness doesn’t turn into action, it can turn into anxiety.

 

In Episode 22 of Pursuit of Balance, I break down how to use tracking the right way—for your health, your performance, your lifestyle, and even your business—without letting the data control you.

 

Why tracking matters (especially early on)

 

Most people rely on subjective feedback:

 

  • “I feel like I’m not progressing.”

  • “I don’t look different.”

  • “This isn’t working.”

 

But when you see yourself every day, those micro-changes are hard to notice.

 

That’s why objective measurements matter—because motivation is often a byproduct of progress… and progress is easier to believe when it’s measurable.

If you’re not assessing and reassessing, you’re guessing.

 

The 3 things we track at Functional Lifestyles

 

 

1) Body weight + body composition

 

The scale alone can lie. Recomp is real:

 

  • Same weight

  • Less fat

  • More muscle

  • Completely different physique + energy

 

Healthy body fat windows (general guidance):

 

  • Men: ~10–20%

  • Women: ~18–30% (with a wide range depending on lifestyle + sustainability)

 

The goal isn’t perfection. The goal is a sustainable range where you feel good, look good, and function well.

 

2) Performance metrics (strength + conditioning)

 

This is where real momentum gets built.

 

We track:

 

  • Top sets and volume PRs

  • Conditioning as time, reps, rounds

  • Aerobic development through pace + heart rate

 

Example:

 

  • Same pace, lower heart rate = improved aerobic fitness

  • Faster pace, same heart rate = improved performance

  • More sets at the same weight = a PR

 

Progressive overload isn’t just “more weight.” It can be:

 

  • More volume

  • More range of motion

  • More tempo/time under tension

  • Better output at lower physiological cost

 

3) Movement + mobility screens

 

Mobility tracking matters because it helps you find the highest ROI fixes.

 

We score movement patterns:

 

  • 0 = pain

  • 1 = dysfunction

  • 2 = functional

  • 3 = excellent

 

And then we do the most important part:

 

Reassess → adjust → reassess again

 

Foam roll → retest

Stretch → retest

Strength drill → retest

 

That’s how you figure out what actually moves the needle, fast—without wasting time doing 12 drills you don’t need.

 

Wearables: powerful… if you use them correctly

 

I love wearables (Whoop, Oura, Apple Watch, CGMs)… but I use them in seasons.

 

Because if you’re not taking action on the data, it becomes noise.

 

Key metrics I watch:

 

  • Resting heart rate (stress, late meals, alcohol, recovery)

  • HRV (autonomic nervous system balance)

  • Respiratory rate + skin temperature (early sickness indicators)

  • Sleep stages (deep/REM), sleep efficiency, consistency

 

Also—real talk—if you only lift and ignore cardio:

You might look great… but your health markers will eventually expose the gap.

 

Aerobic work matters.

Zone 2 builds the base.

A small dose of higher intensity adds performance.

 

Nutrition tracking (and the mental health side)

 

Nutrition tracking is a tool—not a requirement for everyone.

 

If calorie tracking creates an unhealthy relationship with food, we use different strategies. But the principle still holds:

 

Tracking gives you feedback. Feedback helps you adjust.

 

Tools mentioned:

 

  • Cronometer (great for micronutrients)

  • MyFitnessPal (simple + effective)

  • CGMs (useful insight, not always necessary long-term)

 

Don’t forget blood work

 

Wearables tell you what’s happening externally.

 

Blood work tells you what’s happening internally.

 

General cadence:

 

  • Under 40: 1x/year is usually fine

  • 40+: 1–2x/year is ideal (depending on goals + health history)

 

The real takeaway

 

Tracking isn’t about obsessing.

 

It’s about asking:

Where am I now? Where do I want to be? What’s missing?

 

Then reverse-engineering the key metrics that will get you there.

 

If you love data and it excites you—track more.

If it creates anxiety—track less, but track the right thing.

 

Listen / Watch Episode 22

 

Episode: You Can’t Hack What You Don’t Track

 

If you’re a Functional Lifestyles member:

My “not-so-secret” plan for the upcoming nutrition challenge includes Whoop—so if you want to get ahead, start tracking now.


-Corey 

 
 
 

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