Track Your Progress: Reflections on Daily Journaling

From the January/February 2024 issue of Muscle Media Magazine.

In this January/February 2024 editorial, Dr. Tom returns to daily journaling through a lunch conversation and his original teaching and practice experiences. He then introduces the issue’s writers and topics.

Why does the author return to journaling?

I was having a pleasant lunch with one of my former Doctoral Students who has become a friend and colleague. We were doing some catching up, as it had been a while since our paths had crossed (he is now a professor at another university). We were reflecting on the ups and downs we had both experienced over the past several years. In the middle of talking, he stopped for a moment and thanked me for something I had taught him years before. He thanked me for introducing him to the power and strength of keeping a daily Journal…

Why revisit daily journaling in the first 2024 issue?

Now, if you are a regular reader, you may remember that I have written about this many times before in published articles as well as in my Editor-In-Chief introductions (like the one you are currently reading…) But I thought, because this is the first issue of 2024, and the ink is still drying on your “New Years’ Wishlist,” perhaps the time is right to revisit Journaling.

How does he describe journaling in his practice?

Just to explain to new readers, I wear “other hats” in my professional world(s). However, the concept of keeping a journal is consistent throughout my work. I am a Professor of Exercise Sciences at a major research University, but I also have a thriving Private Practice in the central part of the state. From one of my Masters’ Degrees, I was trained as and became a Licensed Mental Health Counselor (Psychotherapist).

The patients/clients I see in my Practice involve physical, mental, emotional, and spiritual problems and concerns. Briefly, I mandate that to enter into a therapeutic relationship, they are required to keep a daily journal. I want them to be an active part of their own recovery. I am so adamant about this that I have unabashedly “fired” patients for non-compliance.

Yes, I believe it to be THAT important.

How does he describe its role in teaching?

At the University, I teach at the undergraduate, graduate, and doctoral levels. My students all aspire to secure doctoral positions in medicine or paramedicine (essentially, they are premed students). In hopes of having my students “anchor” themselves, I assign keeping a daily journal as part of their clinical grade. The specific contents are up to the individual student. The journal is meant for “their eyes only”, and not meant for sharing.

This helps to maximize candor and self-reflection. I only ask that the journal be kept daily, consistently, accurately, and honestly. This was the point my lunch partner was making. He told me that it has helped keep his Clinical work organized, and his mind focused. He also related how it helped him deal with staff and patient problems during the discordant COVID mandates and lockdowns.

I acknowledged similar experiences in my own personal/professional worlds. Now would be an ideal time to begin… Start slowly and briefly… (You’ll soon get over the discomfort associated with “Dear Me…”) “Get into the habit of getting into the habit…Then, refine the habit…”

What does the first 2024 issue introduce?

But, enough about that… What do we have to offer in this first issue of 2024…?

Let’s start with training and working out. Chloe discusses the process of hypertrophy and building muscle tissue. Walter takes us through some of the benefits associated with consistent Resistance Training (RT). For those of you interested in nutrition and diet, our resident entertainment expert, Anne, discusses some of the recent developments in vision care. Maria walks us through the latest findings in the supplement industry.

Aubrey investigates the up-and-coming science of nutrient timing to enhance athletic performance. Nathan explores the ancient resurgence in the use of Ashwagandha as an ergogenic aid since its early use in Ayurvedic medicine. Because “Murphey’s Law” catches up with us occasionally, let’s look at the rehab world… Jonathan takes a close look at a popular therapeutic technique of using stem cells to repair damaged tissues.

Brock explains some of the options available to treat tennis elbow. Gem investigates some of the therapeutic options for injuries to the Achilles’ tendon. Miriam examines the role genetics plays in athletic performance. Anna looks into muscular atrophy often associated with recovery from ACL injuries and subsequent surgeries. Bellamy goes “over-the-top” while examining the phenomenon of over training and over exertion injuries.

Preston outlines the physiological need for adequate rest and recovery during sleep. Savannah investigates body image and how to go about changing anything on your New Years’ Wishlist. Finally, Eryn explains the importance of balance both internal and external.

How does the author invite readers to track their story?

Perhaps, as you take some time to document your own story, you might consider keeping a daily Journal to better track changes (both positive and negative…!). The most important thing is consistency… Keep The Faith…!

-Dr. Tom