resize pages using your printer settings. Pages are in order and ready for 2-sided printing. As always, I suggest looking over your files for download errors before printing and also printing in small groups to avoid wasting paper and ink.
Covers + Extrascut and assemble the tabs using these easy instructions.
1. GoalsSet some goals for health, nutrition and fitness using this fun goal setting page!
2. PlanCreate a plan using these lined pages.
3. MotivationWhat is your motivation for starting this plan?
4. WeeklyTime to get started!
Each week starts with a weekly planning page to write out your goals, schedule and any notes you need to make.
There is a Weekly Meal Log at the beginning of each week. You can fill in the dates in the white boxes under each day and either plan meals in advance or log as you go. There's also a hydration tracker for each day. I usually make each water bottle = 1 liter and try to drink 4 liters a day.
There is a Fitness Log for each day of the week. Record your strength training, exercises, cardio and make notes. If you, for example, go to a fitness class that day you can write that into the notes section and record the duration and intensity under the cardio section.
This progress chart will help you track physical changes!
This chart includes weight, body fat, measurements, pant/shirt size and weekly spaces to record the date. Measure as often as you like! I use a sewing tape measure (because they're about $1 and much cheaper than a tape specifically for body measurements) that I got in the craft section at Walmart.
Sometimes the scale doesn't reflect the changes you're making and you can even gain weight as you gain muscle. Body measurements are typically a more reliable way to track, but keep in mind that measurements will fluctuate just like your weight. Are you bloated? Make a note at the bottom of the page!
6. Notes & Ideas
I always have to include a notes section!
You can use this section to record any ideas you have or future plans! Odds are you're going to have things you want to remember or things you need to change for your next fitness plan.
So what do you think?
This planner is available as an instant download so you can get started planning right away.
Don't forget to check out these resources if you need help putting your planner together: