We all know we should eat healthier and exercise. You've tried dieting or joining a gym before but somehow, despite desperately wanting to lose weight, you can't seem to stick to your diet plan or workout program.
In fact the biggest struggle I hear from my friends, family, social media followers, and blog readers is "I fell off the wagon. Again." Life happens. I get it. And being a busy working mom battling the bulge myself, I can totally relate! But I've discovered a secret weapon to keep myself and others on track.
The secret is accountability.
Accountability could be joining an expensive diet program, attending lame meetings and enduring humiliating public weigh-ins. No thank you.
Or you could join a Facebook group (because the 35 groups you already belong to aren't enough) and either feel bad comparing yourself to those amazing ladies who are just rockin' their diets, or you blow off the group and scroll your FB feed looking at your friends' kids and cat memes.
The really cool thing is that you can be accountable to YOURSELF, in the privacy of your own home. And the Diet & Fitness Journal will help you do it.
This is the kinder, gentler (but very effective) accountability I think you'll prefer.
I created this printable Epic Diet & Fitness Journal to be your personal accountability buddy and new BFF.
Isn't there an app for that? I mean there are calorie counting apps, and Fitbits to track steps, so why use an ol' fashioned printed journal?
Because there is no one app that does EVERYTHING. (Trust me, I've looked.)
The Epic Diet & Fitness Journal was created to help you organize every single step of your fitness journey, from goal setting, to logging food and water, to meal planing, to tracking your progress and success.
It is a huge 174 page printable workbook that takes you on a personalized 12 week healthy living journey - of your own design.
This journal is not a diet or exercise how-to guide, because we are all different. There is no one magic diet, as you've probably already discovered. Rather, this printable journal will help you craft your personal fitness roadmap, track your progress every day, and document your success story.
It is a printable PDF file so you will have instant access and can download and print it immediately.
The Epic Diet & Fitness Journal has a Getting Started Checklist to make sure you're organized and ready to begin (or continue!) your healthy living adventure.
It features comprehensive Goal Setting Worksheets to help you dig deep and define the results YOU want to see at the end of 12 weeks.
You'll dig deep for your personal motivation. You know, the reason WHY you want to achieve your weight loss or healthy lifestyle goals. "I want to lose 15 pounds" may not be enough to keep you from diving into a box of Krispie Kreme donuts, but "I want to lose 15 pounds because I have pre-diabetes, I'm eating crap all the time and I'm setting a terrible example for my kids" just might do the trick.
The Goal Setting Worksheets will also help you identify potential obstacles (holidays, vacation, sale on Ben & Jerry's!) and brainstorm ways to overcome those hurdles.
You'll also get crystal clear on your healthy eating and exercise guidelines. You know, things like the types of foods you will and won't eat, if you will count calories, carbs, or track portions, how much water you will drink, how often you will weigh, etc.
If you follow a specific diet or workout plan you will condense all those pesky rules down to two pages to see them at-a-glance.
And if you're creating your own plan, it's all good. Simply use the worksheets to fill in your personal diet and fitness rules and guidelines.
You will also create an Inspiration Board and have space to list your favorite healthy living resources.
The Getting Started section contains:
The My Progress Section tracks not only your weight and measurements, but your complete 12 week diet and fitness journey.
There is a page for progress photos as well as a weight and measurement tracker for all 12 weeks of the planner.
You are also encouraged to tell your healthy living story.
You can document your symptoms, feelings, energy, for all 12 weeks of the program in a multi-page My Health & Fitness Story layout. This gets beyond just body fat and the scale to tell you the complete picture of how your nutrition and exercise are making you healthier and happier.
The My Progress section contains:
The My Daily Journal Section is for tracking, well, EVERTHING, for 12 whole weeks of your diet and fitness journey.
Start with a Weekly Checklist.
At the beginning of each week you will be reminded to start with a positive attitude, plan meals, create a shopping list, log your weight and measurements, update you Health & Fitness Story, and more. You'll set mini goals and action steps to for each the the goals you have set.The checklist has all the bases covered.
Then use the Daily Journal Pages.
Did you ever have a journal or tracker with just blank space to log your food? You deserve more than just a few blank lines, right? Each daily page is super detailed so you can log the statistics that are important to YOU. There is also space for a daily journal entry or evening reflection.
End the week with a Weekly Review.
Here you will rate you week in some key areas (like sleep, food quality, daily steps) focus on lessons learned, progress you've made, summarize how you've felt during the week (energetic, focused, any cravings, etc.), and how to improve next week.
You also have reminders to update your Health & Fitness Story and Inspiration Board to keep your motivation high.
Each Daily Journal page includes:
Morning Checklist (record only the stats that are important to YOU):
Challenges and/or Morning Inspiration section to identify potential challenges and create a plan to overcome them.
Log meals and snacks and rank your hunger and the quality of your meal.
Record daily exercise.
Journal/Evening Reflection space where you can log feelings, physical symptoms, lessons learned, how to improve tomorrow, etc.
Daily Review section. Track total calories, daily steps, portions, macros, rate your attitude and day.
The My Daily Journal section contains:
The Meal Planning section contains:
I designed this diet and fitness journal to be super useful and ready for you RIGHT NOW. It is a printable PDF file, available for immediate download. This means you can print it at home and get started immediately.
The other cool thing about this journal being a printable file is that you can use it FOREVER. Just print a new copy every 12 weeks.
WILL THE DIET & FITNESS JOURNAL TELL ME WHAT TO EAT AND WHEN? ARE THERE MEAL PLANS?
No. There are many different ways to define healthy eating. You can either plug in the guidelines from a diet book or program you are following, or you can choose guidelines that make sense to you from what you know about healthy eating. This way the Epic Diet & Fitness Journal works for any program, and you can change your personal guidelines at any time.
There is a complete Meal Planning section, but no meal plans. You will create your own plan based on the healthy foods and recipes you love.
WILL THIS WORK IF I FOLLOW A BEACHBODY PORTION CONTROL PLAN, LIKE THE 21 DAY FIX?
Yes. There is a portion control tracker on the daily pages.
WILL THIS WORK IF I FOLLOW A KETO DIET?
This works for any diet or fitness program. Choose the stats YOU wish to track and ignore the rest.
HOW MANY WEEKS DOES THE DIET & FITNESS JOURNAL COVER?
It is a 12 week workbook. However, since it is a printable PDF, you can simply print a new copy should you wish to continue documenting your healthy living journey.
IS DIET & FITNESS JOURNAL SOMETHING I WILL GET IN THE MAIL?
No. This a digital download, no physical item will ship. It is undated so you can start at any time.
WHEN WILL I RECEIVE DIET & FITNESS JOURNAL?
The Epic Diet & Fitness Journal is a PDF digital download. Once you complete your purchase you will be taken directly to a download page. You will also receive an email - sent to the address on file with Paypal - with a download link.
WHAT SIZE IS THE PLANNER?
It is designed to print on standard letter size (8.5x11 inch) paper.
HOW DO I DOWNLOAD MY FILE?
Once you receive your download email (or on the download page) just click the link and download your file from our download page. Be sure to save the file to your computer so you have it for future printings.
WHAT TYPE OF FILE IS THIS?
These are high quality high resolution PDF files. All colors, designs, and layouts are depicted in the product listings.
WHERE CAN I PRINT THIS?
These pages can be printed over and over on a home printer, printing service (such as at an office supply store), or library.
IS THIS AN EDITABLE FILE?
The Diet & Fitness Journal is NOT an editable file. It is meant to be printed.
ONCE I PURCHASE THE PLANNER, CAN I SHARE IT WITH MY FRIENDS AND FAMILY?
Sorry, no. All files are for your personal use only. You may not forward, share, sell, re-brand, distribute or host any files on your website, social media, etc. WeighToMaintain and PlanAHealthyLife retains all rights.
DO YOU OFFER REFUNDS?
Due to digital content received at purchase, items cannot be refunded.
HOW CAN I CONTACT YOU?
If you have any questions, concerns, or problems. please feel free to contact me by email: Jacqui@WeighToMaintain.com.
Pay in a flash with Paypal or any major credit card. Payments are processed through Paypal but you do not need an account.