You’ve made the decision to start working out and eating healthier. Now what? Action! It’s time to make a plan, implement the plan, and track your progress, which is where this printable health & fitness journal comes into play.

I always, always, always recommend taking progress photos. So step one, put on a workout outfit and take photos – from the front, the back and the side. It’s uncomfortable and no one likes doing it, but you’ll appreciate it in the future.

Especially if 3 months from now you start to question if it’s all worth it… you pull up the photo and realize how far you’ve come. THAT is an awesome feeling! Every month or two, put that same outfit back on and retake the photos.

DIY Fitness Journal

Now back to the Health & Fitness Journal. How do you use it? Download the journal. Save it to your computer and open it in Adobe Reader. Print 52 copies of the weekly journal page and meal planner and 4 copies of the progress tracker. 3 hole punch them and place them in a 3 ring binder. Don’t forget to save the file so that you have it for the future!

Now that your journal is assembled, it’s time to start using it!

 On the Weekly Fitness Journal Page you will track your daily water intake, the foods you eat, how you’re feeling (happy, sad, neutral, tired or angry) and what you did for exercise. 

The Progress Tracker is where you’ll keep your measurements. In addition to photos, this is another great way to track your results! You’ll need a measuring tape and maybe another set of hands. Measure your bust, your waist, your hips (glutes!), thigh, calf and bicep. Record the measurement in the weekly boxes. 

For the weight/loss gain progress chart write in your current weight on the left and the date on the right and plot a line chart each time you weigh yourself (which BTW, SHOULD NOT BE DAILY!).

Get the printable Weekly Health & Fitness Journal today for just $4.00!

For more fitness tips and exercises to try, check out our Fitness Archives!