HEALTH&

FITNESS
Journal
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 Reminders
DON’T SKIP MEALS. WHEN YOU SKIP MEALS YOUR METABOLISM SLOWS DOWN
AND YOU ARE NOT BURNING CALORIES LIKE YOU SHOULD. YOUR BODY THINKS
THAT YOU ARE STARVING SO, WHEN YOU EAT, YOUR BODY STORES AWAY MORE
FAT THAN USUAL.

CHANGE UP YOUR WORKOUTS EVERY NOW AND THEN. YOU MAY HIT A PLATEAU
WHEN YOUR BODY GETS USED TO YOUR EVERYDAY WORKOUT.

PAY ATTENTION TO YOUR TRACKING. ADJUST YOUR MEALS AND WORKOUTS IF

YOU ARE NOT GETTING THE RESULTS YOU WANT.

BEING HEALTHY & FIT IS A CONTINUOUS JOURNEY. YOU DON’T NEED TO STEP
ON THE SCALE EVERYDAY OR FEEL TOO TERRIBLE ABOUT A CHEAT MEAL. JUST
BE SURE YOU STAY FOCUSED ON YOUR GOALS.

WHEN YOU FEEL LIKE QUITTING, REMEMBER WHY YOU STARTED.

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Goals&Motivation
LONG TERM GOALS:

SHORT TERM GOALS:

?? ? WHAT’S YOUR WHY?

ADD INSPIRATIONAL
QUOTES/PICS HERE!

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 Grocery Shopping
Fruit Meat & Fish Pantry Staples
 BLUEBERRIES  BEEF  OLIVE OIL
 STRAWBERRIES  CHICKEN  BALSAMIC VINEGAR
 GRAPES  TURKEY  SALT
 ORANGES  GROUND CHICKEN/TURKEY  PEPPER
 APPLES  TALAPIA  LOW SODIUM SOY SAUCE
 PEARS  SHRIMP  HONEY
 BANANAS  SALMON  PEANUT BUTTER
 PEACHES  TROUT  KETCHUP
 WATERMELON  TURKEY BACON  CINNAMON
 KIWI  TUNA  ITALIAN SEASONING
 TOMATOES  DRIED HERBS
 PINEAPPLE Dairy & Eggs
 MANGOS  EGGS Snacks
 LEMONS MILK

 NUTS
 LIMES LOW FAT CHEESE

 TRAIL MIX
 YOGURT  PRETZELS
Vegetables
 DRIED FRUIT
LETTUCE Grains
  DARK CHOCOLATE
 CABBAGE  WHOLE GRAIN BREAD  HUMMUS
 BROCCOLI  WHOLE GRAIN PASTA
 OKRAS  QUINOA
Drinks
 SPINACH  BROWN RICE
 SQUASH  OATMEAL  WATER
 KALE  GRANOLA  GREEN TEA
 SWEET POTATOES  WHOLE GRAIN CEREAL
 ASPARAGUS Remember!!
 AVOCADO Frozen *AVOID SHOPPING WHEN YOU'RE HUNGRY
 ZUCCHINI  UNSWEETENED BERRIES *MAKE A LIST BEFORE YOU GO
 BELL PEPPERS MULTIGRAIN WAFFLES
 *SHOP THE SALE OR SEARCH FOR COUPONS
 ONIONS  UNSALTED VEGETABLES
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Grocery List Budget
FOOD/PRODUCT PRICE

TOTAL
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Calorie/Food Reference
KEEP NUTRITION INFORMATION ON THE FOODS YOU EAT THE MOST!
FOOD CARBS (G) PROTEIN (G) FAT (G) CALORIES

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 Food Journal/Planner
WEEK OF:
BREAKFAST LUNCH DINNER SNACKS WATER

M
T
W
TH

F
S
S
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 Workout Logs
STRENGTH TRAINING: STRENGTH TRAINING: STRENGTH TRAINING:

CARDIO: CARDIO: CARDIO:

WEEK OF:
STRENGTH TRAINING: STRENGTH TRAINING: STRENGTH TRAINING:

CARDIO: CARDIO: CARDIO:

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 WORKOUT TRACKER
MUSCLE GROUP(S): DATE:
EXERCISE SET 1 SET 2 SET 3 SET 4
WEIGHT WEIGHT WEIGHT WEIGHT
1
REPS REPS REPS REPS

WEIGHT WEIGHT WEIGHT WEIGHT

2 REPS REPS REPS REPS

WEIGHT WEIGHT WEIGHT WEIGHT

3 REPS REPS REPS REPS

WEIGHT WEIGHT WEIGHT WEIGHT

4 REPS REPS REPS REPS

WEIGHT WEIGHT WEIGHT WEIGHT

5 REPS REPS REPS REPS

WEIGHT WEIGHT WEIGHT WEIGHT

6 REPS REPS REPS REPS

WEIGHT WEIGHT WEIGHT WEIGHT

7 REPS REPS REPS REPS

WEIGHT WEIGHT WEIGHT WEIGHT

8 REPS REPS REPS REPS

WEIGHT WEIGHT WEIGHT WEIGHT

9 REPS REPS REPS REPS

WEIGHT WEIGHT WEIGHT WEIGHT

10 REPS REPS REPS REPS

WEIGHT WEIGHT WEIGHT WEIGHT

11 REPS REPS REPS REPS

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Check In
Before Pic Starting Point
WEIGHT
BODY FAT%
CHEST
Day 1 WAIST
HIPS

Goals
WEIGHT
BODY FAT%

HOW I FEEL:

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Check In
Progress Pic Update

WEIGHT
BODY FAT%
CHEST
Week 4
WAIST
HIPS

HOW I FEEL:

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Check In
Progress Pic Update

WEIGHT
BODY FAT%
CHEST
Week 8
WAIST
HIPS

HOW I FEEL:

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 Progress Pic Update

WEIGHT
BODY FAT%
CHEST
Week 12
WAIST
HIPS

HOW I FEEL:

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YOUR ONLY

IS

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 DON’T
YOU
DARE
GIVE UP
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