We live in a detail-oriented world. Between our calendars, accounting ledgers and diaries, we try our best to keep track of everything going on in our hectic lives. For those who make health a priority, keeping a journal of exercise and weight-loss details is a great way to keep track of fitness goals.
It’s easy to forget what we do in our daily (much less weekly and monthly) efforts to keep fit. Keeping a fitness journal gives us the ability to see where we are, where we’ve been and where we’re headed. Not only do fitness journals help us, but they also serve as great references for visits with fitness professionals and physicians.
There are many ways to keep a fitness journal. Those preferring the tried and true, pen and paper route do well using spiral notebooks or traditional diaries. Scrapbook fans report having great success using scrapbook or photo albums for their fitness journals. Many not only keep written logs of their progress, but also include pictures of themselves along the fitness path, and magazine clips of exercise tips and motivating images. Technology buffs: try using a computer spreadsheet program or an online fitness journal.
Begin the journal with your basic stats: age, height, weight, etc. Then, list your fitness goals, both short and long term. Make sure your goals are realistic. Otherwise, you’re far more likely to throw in the towel. Setting attainable goals gives you a sense of pride, accomplishment and the desire to set new goals.
Next, enter your nutritional details. This usually includes your daily diet, protein, carbohydrate and fat intake, calories consumed, etc. You might consider visiting a nutritionist to establish a customized, balanced diet to suit your needs. Leave no stone –or chicken nugget– unturned. It’s important to record everything you eat in order to provide a thorough record of your progress.
Now, provide your exercise information. Include type of activity (strength training, yoga, cardio, etc.) and time spent on each activity. Don’t skimp on the details. For strength training, include weight, reps and sets. Runners: keep track of your mileage. Always end each workout log with a summary of how you felt after the session.
Finally, the fun part: your “anything goes” section. List your fitness ideals. What inspires you? Find images or stories incorporating your vision of success and glue them here. Soon, after reviewing them daily, you’ll also find them glued in your mind. Visualization is a powerful tool. Use it. This is also a great place to store recipes, daily meditations and personal thoughts.
Above all else, be honest. When kept correctly, a fitness journal will provide you with insight and motivation for years to come. Over time, you’ll be able to track your progress and see how far you’ve come. Happy journaling!