Req 7 — Execute & Track
This is it — the main event. You have learned the knowledge, chosen your assessments, taken your baseline, and designed your program. Now you do the work. Twelve weeks of consistent effort will change your body, sharpen your mind, and build habits that can last a lifetime.
7a — Keep Your Log
Your log is the proof of your commitment. Every workout, every meal, every rest day — write it down. A good log includes:
- Date and day of the week
- What you did: The specific exercises, duration, and intensity
- How you felt: Energy level, mood, any soreness or discomfort
- Nutrition notes: How well you followed your nutrition goals that day
What if life gets in the way? The requirement allows for interruptions of less than two weeks due to illness or unavoidable conflicts. If you get sick or have a family emergency, do not panic. Resume your program where you left off and add the missed days at the end. Just document what happened and when you resumed.
7b — Mid-Program and Final Assessments
You will take the same fitness tests at four points:
| When | Purpose |
|---|---|
| Before week 1 (Req 5a) | Baseline — your starting point |
| Week 4 | First check-in — are you making progress? |
| Week 8 | Second check-in — are you on track? |
| Within 2 weeks after week 12 | Final assessment — show your improvement |
What if you do not improve in every area? That is okay. The requirement says to “show improvement” — and most Scouts who follow their program consistently will see improvement in their target areas. If one area plateaus, discuss it with your counselor. They can help you adjust your training to break through.
7c — Follow-Up Food Logs
You will repeat the 3-day food log twice more — once during week 8 and once during week 12. Compare these logs to your original baseline log from Requirement 5c. Look for evidence that your two nutrition goals are working:
- Are you drinking more water?
- Are you eating more vegetables?
- Have you cut back on sugary drinks or processed snacks?
- Are you eating breakfast more consistently?
The goal is progress, not perfection. If your diet has genuinely improved compared to your baseline, you are on track.
7d — Reflect on Your Journey
After your final assessment, meet with your counselor to talk about the full 12-week experience. Come prepared to discuss:
- Results: What improved? By how much? What stayed the same?
- Insights: What did you learn about yourself? What surprised you?
- Challenges: What was the hardest part? How did you handle setbacks?
- Habits: Which habits from the program will you keep? Which ones are you likely to drop?
- Next steps: What fitness goals do you want to pursue now that the badge is complete?