HEALTH AND FITNESS JOURNAL WITH FREE DOWNLOADABLE TRACKER

This health and fitness journal is a great resource for your weight loss or health journey. It can help you finally crush your health goals!

Weight loss starts with getting prepared and organized. 

As a woman who has struggled with her weight her whole life, I have learned a few things that have really helped me over the years. Now, I am a Beachbody coach and I love helping women feel their best.

Today we are talking about one of my weight loss tips, TRACKING.

TRACKING includes your goals, workouts, daily food, meal plans, water intake, weight, and even emotions. 

As moms, we are used to remembering things all day long and constantly have 100 things rolling around in our head.

Do yourself a favor and jot those things down. Use your tracker to write down what you weighed this morning. Write down what you ate for breakfast, lunch, etc.

Free up some brain power so you can focus that energy somewhere else. 

It is also incredibly helpful to glance back and see patterns, results, progress, and what has worked well for you, and what needs changed.

For example, I see a pattern that around 3:00 I am hungry and have a tendency to grab some junk food out of our snack cabinet. Now that I identified a problem, I have started eating a healthy snack during that time.

WHAT’S IN THE HEALTH & FITNESS JOURNAL?

• Before & After pages
• Weekly tracker
• Food journal
• Workout tracker
• Weight loss logs & trackers
• 21 or 30 day trackers for challenges
• Goal & Habit trackers
• Monthly Goal tracker

BEFORE AND AFTER PAGES

Don’t forget to jot down your measurements and goals for your health journey.

I highly recommend taking a picture too. Even if you are the only person who looks at it, TAKE IT.

When the scale doesn’t move as quickly as you would like, it will be encouraging to look back at your starting picture. It is helpful to have another way to track progress, not just the scale.

WEEKLY TRACKER

Instead of printing individual pages for each day, use these weekly pages to write it all out. It is a great way to save some paper!

FOOD JOURNAL

This might just be the most helpful page in the journal.

Nutrition is how the body truly changes, not exercise. I recommend two nutrition programs (2B Mindset and Portion Fix) that are great and practical ways to lose weight.

As the saying goes, abs are made in the kitchen.

Plan what you will eat for the day in pencil and then stick to it!

WORKOUT TRACKER

If you are looking for the best results, combining nutrition and exercise is the way to go. Track your daily movement here on these pages.

If you are looking for some great workouts for free you can grab them here, or checkout my post about getting a Beachbody on Demand membership.

WEIGHT LOSS LOG & TRACKER

These weight loss trackers are so fun to quickly see your progress on the scale!

If you are anything like me, I forget my start weight, my goal, and even my daily weight.

Using a weight loss log like this is so nice to have all your numbers in one place. Whether you weigh daily, weekly, or monthly, write your weight down here.

21 OR 30 DAY CHALLENGE TRACKERS

Each month I try to do a different challenge to “spice” things up a little bit. I am a firm believer of having fun while being healthy! Grab a few friends, and do some fun challenges together!

Here are some examples that you could do:

• eat 6 servings of vegetables a day
• workout for 20 minutes every day
• drink 100 oz of water
• no snacking after supper
• no refined sugar
• no pop
• one weekly dessert

GOAL & HABIT TRACKERS

Similar to the challenge pages, these trackers are for long term goals, not necessarily a short time, like 21 or 30 days.

For example, I do not want a long term goal of no refined sugar. I am a huge fan of a balanced and healthy life, not a restrictive diet.

But, drinking 80 oz of water is a great daily habit that I think is very helpful and healthy. It is a great one for me to track!

MONTHLY GOAL TRACKER

This is a tracker that I use with some of my Beachbody customers. We pick out three goals for the month and then track whether they reached them each day.

You can download this monthly goal tracker for FREE as a glimpse into the whole Health & Fitness Journal that you can get here on Etsy.

HOW TO GET THE HEALTH AND FITNESS JOURNAL?

You can buy the health and fitness journal on Etsy here or get one of the pages for free here.

OTHER POSTS I THINK YOU MIGHT ENJOY

Our two nutrition programs, 2B Mindset and 21 Day Fix

Get my healthy grocery shopping list that saves me tons of time!

Setting up a good morning routine so you can feel your best EVERY day.

A few tips to lose the baby weight.

A beginner’s guide to Meal Planning and Meal Prepping.

Reasons to consider getting a Beachbody on Demand membership.

As always, thanks for stopping by Living Practically. I hope you found value here and will come back for more!