Have you set fitness goals but find yourself consistently not meeting them?

Do you struggle with long term motivation to keep going?

Are you putting in the work but not seeing the results?

Then I’ve found a solution that can help with all of that! Journaling.

Fitness Journaling is a great way to help you track your workouts, eat better, and achieve your fitness goals.

By having a daily fitness journal, you can have a tangible view of your progress which is a very useful tool and personalized approach to fine-tuning your daily habits and making impactful changes to your diet and workout regimen; allowing you to see results much FASTER!

Here are some tips on how to start a fitness journal and keep up with it:

1. Start with writing down your monthly goals:

Without goals, it's difficult to determine if you're on the right track. Different goals should be set for different lengths of time. You should set daily, weekly, monthly, and yearly goals related to:

• Exercises—such as moving to more difficult progressions of an exercise. Here are some examples:
  • Progress from X28 Intermediate to X28 Extreme over the next 3 months
  • Strength train 3+ times per week
  • Increase cardio routine from 20 to 35 minutes this week
  • Progress from knee push-ups to full body push-ups in 3 months
  • Foam roll after every workout for 10 minutes

• Development—such as lifting a certain amount, hitting a particular number or reps, or running a certain speed. Here are some examples:
  • Squat 100 reps everyday
  • Do 10 push-ups in a row
  • Do 25 abs crunches in a row

• Body—such as losing or gaining a certain amount of weight. Examples are:
  • Lose 10lbs by the end of the month
  • Lose 3 inches around my waist by the end of the month
  • Decrease body fat by 5% in 60 days

2. Track your Daily Food Goals and Intake

When you see your food habits in writing, you are more likely to stick with to them. Make daily goals so that they feel more attainable:

• Drink 1 Liter of water today
• Include a protein source at each meal
• Eliminate sugary drinks today

3. Keep Track of How Often You Exercise

It’s always great to see how often you workout each week and for how long. Make a habit of documenting your daily activity and you will surprise how often you reach or exceed your goal:

• Monday – Completed X28 Intermediate Challenge and stretched for :30 minutes
• Tuesday – Completed X28 Xtreme Challenge and 8 min abs
• Wednesday – Stretched for :30 min and walked 2 miles

Whether you use a journal app or a notebook, make sure you make journaling feel like fun and not work. Make it part of your daily routine and watch your results happen!