Happy Friday, friends! This week I am excited to share my new printable trackers. Call me old-fashioned (or just old), but I really like paper planners and trackers. Sure, I use my iPhone for appointments, I log meals into MyFitnessPal and I use my FitBit to track my steps, but when I was looking for a daily tracker I couldn't find exactly what I needed, so I decided to make my own. (I knew all those years working in Excel spreadsheets for my corporate job would eventually pay off.)
I created a Healthy Planner printable PDF that you can download which includes a daily food log, a daily gratitude journal, a water consumption checklist, healthy habits log and an exercise log all on one page!
HEALTHY PLANNER PRINTABLE
DAILY FOOD LOG
I love the daily food log because the key to success in weight loss and weight management is planning ahead! If I sit down the night before and plan out my food day, I am more likely to stick to healthy eating and less likely to run through the drive through in a state of hunger panic. I don't have to be super specific with measurements and ingredients like I might on MyFitnessPal, I will just jot down what I am planning for lunch: i.e. chicken salad and an orange. Then I fill in what I actually ate to see how well I stuck to my plan. If I didn't stick to my plan, I try to figure out what went wrong and how I can improve for next time.
With everything else going on my life, I like the idea of quickly jotting down 3 things I am grateful for each day. It can be anything from a husband who makes dinner every night, the friend who listens to my (first world) problems or the great parking spot out front. It's a good reminder to practice daily gratitude for the little and big things alike.
If you have been following along you know I am experimenting with new healthy habits each week. In this section I can write the habit that I am working on for that week and evaluate how I did. It might be journaling, walking 10K steps, tracking or getting up early. Having a written list of the habits I am trying to instill helps me remember and provides accountability. Daily consistent actions produce results.
Just a quick little check list to check off my 8 glasses of water of day. Everyone's water need are a little different, but this is a good starting point. You can adjust if you need more or less.
Lastly we have a section to log exercise, whether it was a cardio session or weight lifting I have a place to jot down my stats so I remember for next time. With any exercise program you want to make sure you are always progressing as your body adapts so that you can see improvements. If you don't remember how heavy the weights were or how many reps/sets you did, it is harder to make sure you are progressing. Tracking is a great tool for success.
4 WEEK TRACKER PRINTABLE
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I was on a roll and started thinking about all the trackers I wanted to create. I mentioned in a previous post that I just started Cori Lefkowith's six week macro cycling program again and this will be my 2nd time through the program. I wanted to track a little more closely this time. During the first 6 weeks I only paid attention to scale weight, but by own admission the scale is only one tiny piece of the puzzle. Although I lost 8 pounds in 6 weeks (mostly just a few vanity pounds that I gained over the holidays) I have no idea what other progress I may or may not have made. So I decided when I repeated the cycle I was going to track a little closer this time.
The first section is for tracking scale weight, body fat percentage, waist, hips, thigh and biceps measurements for four weeks. Sometimes results don't show on the scale, but you see them in the measurements. If you are going to track your scale weight it is a good idea to get the whole picture by also taking measurements.
THREE THINGS I ROCKED
At the end of each week look back on the week and write three things you did really well. Maybe it was that you exercised 3 times last week, you ate vegetables with most meals or walked your dog everyday after dinner. Whatever healthy steps you took to help reach your goals this is the place to pat yourself on the back.
THREE THINGS TO IMPROVE
What went wrong? What could have you done better? Maybe you slept in and missed your workout. Maybe you were tired when you got home from work and hit the drive through instead of making dinner at home. Evaluate the things that didn't go as planned and try to figure out a better game plan for next time. This isn't about beating ourselves up for our shortcomings (it's life. we're human. move on.) It's about learning from our mistakes so we can improve next time.
Think hard about your non-scale victories. No matter if the scale went up or down or stayed the same last week, what positive benefits have you been experiencing from your healthy lifestyle? It could be that you are sleeping better, you have more energy, your skinny jeans fit again, you ran faster than last week or lifted a new PR. Take pride in these victories (even the small ones) because they are the ones that matter the most.
GOALS AND RESULTS
The boxes at the bottom are for planning your monthly goals and then recording your results. You don't know how far you've come unless you remember where you started.
Do you want these planners and trackers? Sign up here!
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I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help.
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While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.