I’m officially 39 days into fatherhood...

Being a dad is one of the greatest blessings and also one of the most exhausting, humbling, identity-shifting challenges I’ve ever experienced.

Kinda like a fitness transformation...

In both, the early days are uncomfortable, chaotic, and filled with self-doubt. But they’re also where the biggest growth begins, if you stick with it.

Here’s one thing that’s already crystal clear:

If you’re capable of raising kids, you’re absolutely capable of transforming your body and taking control of your health.

Because both require the same fundamentals:

• Showing up regardless of how you feel
• Staying consistent through chaos
• Asking for help when you’re in over your head

We’ve done all three of these in the past 5 weeks. From leaning on family and friends to hiring help because no one wins by trying to be superhuman.

And here’s the harsh truth most people avoid:

You can’t fully care for others if you neglect caring for yourself.

It’s something my mom learned too late. She’ll never get to meet her grandson, at least not in this life. And that’s a big part of why I do what I do now.

So if you’ve been putting yourself last, maybe it’s time to stop seeing self-care as selfish... and start seeing it for what it really is:

A requirement for the people who count on you.

Now, let’s dive into this week's topic 🚀

🏋️‍♂️ How to Know If Your Training Is Actually Working

You’re lifting...
You’re sweating...
You’re checking the boxes...

But how do you actually know if it’s working?

Most people focus on lagging indicators: the scale, the mirror, how their jeans fit. That’s because visible results are usually one of the primary reasons people workout in the first place.

But real transformation starts with consistent inputs: showing up, pushing hard, progressive overload, and getting stronger.

In fact, performance improvements in the gym are often the first signal your body is adapting even before the mirror catches up.

Here’s how to think about it:

• Leading indicators = your effort and execution (workouts, weights, consistency)
• Lagging indicators = your physical results (weight, inches, photos)

You need both.
One tells you what you’re doing; the other tells you if it’s working.

And if you’re not tracking either one?
You’re flying blind.

📉 The Inputs = Leading Indicators:

• Workouts completed
• Time under tension
• Sets, reps, weight
• Consistency & effort

📈 The Outputs = Lagging Indicators:

• Weight trends
• Progress photos
• Body measurements
• Strength gains
• Clothing fit
• Confidence and energy levels

Let’s break down the top lagging indicators you should actually pay attention to. Spoiler alert: it's more than just the scale and mirror! 😜

📸 Progress Photos Don’t Lie​
Forget daily selfies and instead take real comparison photos front, side, and back every 1-2 weeks while in a transformation phase.

Lighting, clothing, and time of day should be consistent. This is where fat loss shows up first, even if the scale plays games.

Why so often? Because it becomes a skill. People who only take photos once a month tend to forget, rush it, or change angles making comparison almost useless.

🧠 Pro tip: These aren’t booty-arched, thirst-trap selfies for Instagram or (God help us) audition shots for OnlyFans. You’re taking them so your brain doesn’t gaslight you into thinking nothing’s changing.

⚖️ Weight Averages > Daily Swings

Weigh yourself daily, but don’t obsess. Focus on the weekly average.

Daily weight can jump 2–5 lbs due to sodium, carbs, hormones, sleep, or stress. That’s normal.

Use daily weigh-ins as exposure therapy. You’ll stop losing your mind over a single number.

• 📉 Trend down = you’re in a deficit
• 📈 Trend up = you’re likely in a surplus
• ➖ Flat line = maintenance

🧠 Bonus: A randomized controlled trial published in the Journal of Obesity found that daily weighing helped participants lose more weight without causing psychological harm. In fact, it increased motivation and self-awareness (Steinberg et al., 2015).

So before you smash your scale with a sledgehammer (tempting, I know), ask yourself: Are you really the exception to the rule…

...or just being a whiny little nimby pimby with commitment issues?

📊 Body Measurements = Early Wins

Track every 1–2 weeks, not monthly.

Often, the waist shrinks before the scale moves. Start with these:

• Waist (smallest area)
• Hips (widest point)
• Chest
• Shoulders
• Thighs

Watching your belt notch drop? That’s progress you can feel.

💥 Bonus points if you recruit your spouse to help. Just tell them Coach Jackson said measurements are most accurate when taken naked. It's science. 🔬😜

💪 Strength Gains = Internal Progress

Your body adapts to stress.

If you’re lifting heavier, doing more reps, moving better, or recovering faster that means you’re improving. Even if the mirror hasn’t caught up yet.

Think of it like compound interest: small wins now = massive payoffs later.

🧠 Check the "Soft Metrics" Too

• Do your clothes fit better?
• Are you sleeping deeper?
• Do you feel more confident?
• Are people starting to notice?

If yes to any of those... you're doing something right.

And here’s one more underrated progress marker:

👉 Does your spouse suddenly want to “try” for another baby?

In my case, we’ve got a 4-week-old at home, and my wife’s already dropping hints about round two.

Although… since we did IVF, I’m starting to think she just misses the doctor. To be fair, she does live in a better zip code. 🤣

📌 Final Reminder:

You can’t control the outcomes day to day.
But you can control your inputs.

And when the inputs are right? The lagging indicators always catch up.

Track your metrics every 1–2 weeks. Reflect monthly. Adjust based on trends, not emotions.

And don’t let one “bad angle” or bloated weigh-in make you doubt your progress.

Zoom out. Stay consistent.
​The results are coming.

🎙️ BONUS: Want more behind-the-scenes insight from me?

My new podcast, Taking Action with Coach Jackson, drops this Tuesday, but you can sneak a listen to the teaser episode right now 🎧

👉 Listen to the teaser episode here​

Short, raw, and real. And full of actionable advice.

Remember, action is the difference between dreaming and succeeding.

See you next week.

Time for action,
​Coach Jackson

Founding Tonal Coach
Amazon #1 Best-Selling Author
San Francisco Magazine's “Best Trainer For Abs”

P.S. If you’re ready to take your health, fitness, and mindset to the next level, here are two action items:

✅ Apply for my coaching program: I’ll help you lose fat, build muscle, and feel unstoppable. Submit an application here.

✅ Share this email: Know someone who’d benefit from these tips? Forward this email to them and send them this opt-in form.

​

References:

1. Steinberg DM, Bennett GG, Askew S, Tate DF. Weighing every day matters: daily weighing improves weight loss and adoption of weight control behaviors. J Acad Nutr Diet. 2015 Apr;115(4):511-8. doi: 10.1016/j.jand.2014.12.011. Epub 2015 Feb 12. PMID: 25683820; PMCID: PMC4380831.