A wellness binder is a collection of documentation you need for your fitness journey.
This can be done physically in a binder with printouts, in a paper notebook that you divide into sections, or digitally like with OneNote. There are a ton of different ways to do this and to make it your own.
We have a lot to cover so let's jump right in!
This can be done physically in a binder with printouts, in a paper notebook that you divide into sections, or digitally like with OneNote. There are a ton of different ways to do this and to make it your own.
We have a lot to cover so let's jump right in!
Section #1: Before & After
Here is where you put your before photos & measurements.
I like the way it's outlined on Bodyrock's site {HERE}. They tell you what parts to measure and how to do it. I would copy that down and print it out.
Later on you can do a "during" or "after" set of photos & measurements in this section.
If you wanted to be super detailed and to see some real progress in more than just your size, I would track fitness ability.
For this, you'll do a type of standardized fitness test that you can replicated later on. If you wanted, you can grab something like a military fitness test OR just create your own.
For example:
For each take note on not only the numbers, but how easy/hard it is. Make sure to keep form as best you can. A handful of crappy formed push ups don't compare well to one or two good formed ones.
I like the way it's outlined on Bodyrock's site {HERE}. They tell you what parts to measure and how to do it. I would copy that down and print it out.
Later on you can do a "during" or "after" set of photos & measurements in this section.
If you wanted to be super detailed and to see some real progress in more than just your size, I would track fitness ability.
For this, you'll do a type of standardized fitness test that you can replicated later on. If you wanted, you can grab something like a military fitness test OR just create your own.
For example:
- Run a mile - record the time & how hard/easy it is {do this by noticing your breathing} Also take note on how often you are running vs. walking. Record it all.
- How many pushups can you do in say a minute?
- How many sit ups?
- How long does it take you to do 100 burpees? Or how many can you do in a set time.
- How many pull ups can you do?
For each take note on not only the numbers, but how easy/hard it is. Make sure to keep form as best you can. A handful of crappy formed push ups don't compare well to one or two good formed ones.