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
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.
Section #2: Motivation
I love the quotes section myself so I made a fun printable you can snag and fill in your most inspiring words. {Get it HERE}
As for motivating images I prefer a pinterest page or even Tumblr. I absolutely love my little Tumblr space for an ever-growing motivation wall {Check it out HERE} and as for Pinterest {HERE} is my mini motivation wall.
Section #3: Log
- Food Journal
--> Water Intake
--> What you ate {specifics like calories and ounces not needed}
--> Time of day {morning, afternoon, night}
--> What you're doing {just finished workout, watching TV, at work} - Goals
-->Global vs. Local goals - Fitness log
--> Date/Time of workout
--> What you planned vs. What you actually did
--> Notes:
--> How it felt/Your Mood/Effort level {hard easy}
--> Weather/Location
--> Gear Tracking {Shoes, bike, wearable trackers}
--> {Simple version found here} - Sleep {quality & hours}
You could try a VERY simplified version {Like This}, but I would dedicate a little more space for some details. Maybe combine the simple layout with a notes section after it so you can expand. Just throwing out ideas ;)
Finally, I would add a schedule or planner into the mix. Something simple like a monthly overview, or an overview of your workout plan {like this}. Plan out your workouts on the calendar and keep track of changes in your log.
Section #4: Workouts
This is where you can keep a visual on whatever plan you're following.
For example, if you were going to do the beginner walk to run program, you would put the simple text version of the plan in your binder {Found HERE}.
Other content that falls in this section would be warm ups, stretches, yoga sequences or poses, and cross training exercises.
Keep your WORK here so when it's time to train, you're not scrambling around to figure out what to do.
Section #5: Resources
To get you started:
- Runner's World Training Guides
- Mind Body Green
- BodyRock/DailyHiit Gear
- Runner's World Books {this is a list, but I purchase from Amazon}
- Tara Stiles {fav 1 & pre-order}
- Kris Carr books
Section #6: Journal
There are many benefits to journaling and that is a whole blog post on its own. However, to sum up its relevance real fast, journaling could give you insight to why you're eating at certain times or why you're eating the types & amounts of foods that you are. It could give you insight on your workout effort and results.
Give it a try.