Understanding Wearable Data: A Simple Guide to Smarter Training

Last week, we talked about how returning to movement can help reignite motivation. As we rebuild that habit, it’s natural to want to see progress- but the key is pacing ourselves.

A common mistake is trying to do too much too quickly.

(Where are my girlies who have a habit of overcommitting? My hand is up!)

Overcommitting is so common - especially when motivation first hits. But without pacing, our early momentum can quickly lead to burnout.

So... not a good recipe for steady growth. Burnout or injury can take the wind out of anyone’s sails.

One way to stay balanced is to track your data. I often recommend a wearable fitness tracker. Here’s why they can be so helpful:

Why Use a Wearable Tracker?

💜 See your effort visually.
Logging your activity builds confidence. It's proof that you’re showing up for yourself, even on the hard days. Kind of like your Snapchat streak - you're motivated not to break it.

💜 Track progress.
Watching your time, distance, or strength improve over weeks is also motivating! It shows your body is adapting to your consistent efforts.

💜 Spot early signs of overtraining or injury.
Data can help you recognize when your body needs a break. What if we stopped to catch our breath before we crash out? That is the idea here.

Fitness watches, rings, and apps can track steps, heart rate, sleep, and recovery. Maybe you are already wearing an Apple watch or similar device but you find the health information overwhelming? I totally get it.

Wearable data can be an empowering tool if used intentionally. Let’s break down a few key metrics to help you simplify your data into something easy to understand.

1. Resting Heart Rate (RHR): Your Recovery Clue

RHR is the number of times your heart beats per minute while at rest.

What it tells you:
RHR reflects your recovery. If it’s higher than usual, your body may need rest, hydration, or extra sleep.

A lower RHR over time can reflect improved cardiovascular fitness.

What to watch for:
Track your personal trends instead of comparing to others. Consistently higher-than-usual RHR often signals a need for rest or active recovery.

2. Heart Rate Variability (HRV): Your Stress Gauge

HRV measures the variation in time between heartbeats.

What it tells you:
Higher HRV usually reflects better adaptability and recovery.

Lower HRV can signal fatigue or stress. This can be from workouts, poor sleep, emotional strain, menstrual cycle, or illness.

How to use it:
Focus on patterns over days or weeks. A dip in HRV can signal a need for lighter movement, hydration, or earlier bedtimes.

Think of HRV as your internal “battery indicator.” Some days you’re fully charged; other days, not.

3. Sleep Quality: The Unsung Hero of Progress

Sleep is when your body does the actual rebuilding.

What it tells you:
Quality sleep supports recovery, hormonal balance, and stable energy.

What to watch for:
Track both duration and restfulness. If your wearable shows frequent wake-ups or low REM sleep, try a gentle wind-down routine - limit screens, dim lights, and breathe slowly.

When sleep improves, motivation often follows naturally.

So scrolling Insta until your eyes close... not quite the kind of recharge we're aiming for, mamas. If you need sleep support check out our free resources.

4. Daily Movement & Step Counts

Tracking steps can help build consistency, but avoid turning it into a scoreboard. If you are going to use it as a competition, compete with your own stats. Be better than yesterday, you don't have to be better than the whole office.

What it tells you:
Movement throughout the day supports circulation, mood, and metabolism.

How to use it:
Focus on more movement than yesterday. Even a 10-minute walk counts.

A Note from a Professional

When increasing movement, a general rule is to avoid raising your total training load (volume, intensity, distance, or duration) by more than ~10% per week.

This reduces the risk of injury or burnout. Here’s a more detailed guide:

• New or returning exercisers: Shoot for 5–8% weekly increases (or even repeating a week before progressing) while tissues adapt.

• Intermediate athletes: Up to 10% weekly increases if recovery, sleep, and nutrition are solid.

• Experienced athletes: Temporary increases up to 15% may be possible, but only for short periods with a planned recovery week every 3–4 weeks.

Real Life Example: Increase one variable at a time. So don’t add distance and speed simultaneously. Don't increase reps and weights together. Focus on mastering one adaptation at a time.

Small, steady improvements create sustainable growth.

*Questions? Work with a professional. We offer personal training sessions on the Yummi Mummis website. Discounted rates are available for members of our Premium Mummis Community.

Putting It All Together

Your wearable isn’t there to judge you — it’s there to inform you.

So use data as a reflection of your energy trends. And train with your body, not against it.

It’s not about perfection - it’s about gathering gentle feedback to move smarter.

Your Takeaway Today

Let your wearable be a partner.

• Watch for trends.

• Celebrate recovery.

• Let your data support your growth.

Sending you supportive movement vibes ✨~Sam

Ready to Turn Insights Into Action?

Start with one of our free programs below:

Option 1: Free Calm-Mom Reset Kit
A 5-day guided reset designed to help you calm your nervous system, reconnect with your body, and restore steady energy — perfect if you need a baseline reset before starting a new fitness routine.

Option 2: Free Couch to 5K Challenge
Ready to move and build endurance? Join our free, beginner-friendly 5K challenge to gradually increase your stamina, improve your mood, and enjoy a structured, supportive plan.

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