If you’ve been following along over on YouTube lately, then you probably already know that I’ve embarked on a brand new health and fitness journey this month. I’ve been getting a lot of questions about how I’m tracking all of this in my Bullet Journal, but before we dive into that, I thought I’d take a moment to talk about the WHY behind this “sudden” change in my lifestyle.
I’ve always LOVED my body, but not necessarily the way I feel all the time. When I think back to the times when I’ve felt the best and been the happiest, I remember working out often, going for long runs, and being more active in general.
Over the past few years, I’ve settled into a pretty sedentary lifestyle. Despite trying different diets and workouts with varying degrees of success, I haven’t been able to find my rhythm again when it comes to living a healthier lifestyle.
One of my BIG goals at the beginning of last year was to hire a personal trainer and get my butt in shape already. Then, life happened, and I let the WHOLE year fly by without getting serious about it.
This year, with even more going on than last, I decided that I’d had ENOUGH of my own excuses. If getting fit was really a priority of mine, then I needed to act like it.
Instead of complaining about not having enough time, I took a hard look at my schedule and MADE time to dedicate to my health and fitness.
This past week, I started a brand new meal plan and workout program with the help of my personal coach Marissa Herbstler. After a full week of workouts and eating a sustainable diet, I’m happy to report that I’m already feeling amazing! I’m excited to continue on this journey to a new and improved me :)
** DISCLAIMER: Please don’t use this plan as your own! These plans were tailor-made for me and my personal goals and fitness level. This post is meant as inspiration only to show you how you can plan and track your own personal plan. Always consult a professional before embarking on ANY diet or fitness routine!
Of course, I turned to my trusty Bullet Journal to help me plan and track my progress!
Before we even got started in the gym, Marissa sent me a tailor-made nutrition plan. I took all of her tips and instructions and created the following spread:
One of the things that I LOVE about this plan is that there are no foods off limits. As long as I stick to my prescribed calories and macronutrients (carbs, fat, protein) each day, then I’m good to go! She even sent me a list of healthy carbs, fats, and protein to help me when creating my meal plan each week.
I took advantage of the extra space at the bottom of the page to write down my goals for this program:
- To lose fat and gain muscle
- To feel good and healthy
- To feel strong and confident
For my first week, I decided to make a very detailed meal plan. I planned out each and every one of my 6 meals a day for the first week. Then, I created a grocery list at the bottom of the spread based on the meals I had selected for the week.
Once I had my ingredients written down, I checked my pantry and fridge to mark off the items I already had on hand. This made it super simple when it came time to transfer my grocery list to my phone (I use the AnyList app) and head to the store.
To log my meals each day, I’ve been using MyFitnessPal. I’m using it strictly to keep track of my calories and macronutrients — not to track any of my exercise.
I’ve gotta admit… I really didn’t know what I was getting myself into when I signed up to workout 6 days a week with a personal trainer. Sure, I’ve spent some time in gyms throughout the years, but I never had a coach or a plan in place.
We started off Monday morning with a fitness assessment and then we were off to the races.
Marissa keeps a log of my workouts each and every day, and it dawned on me halfway through the week that these would be a GREAT thing to replicate in my Bullet Journal.
Not only will I have a record of my progress from week to week, but I’ll always have these workouts to fall back on if I’m at a loss for what to do at the gym in the future.
We’re sticking to the same weekly routine for four weeks, and then switching things up a bit to add variety to my routine. Since the first four weeks will be the same, I decided to create a spread for each day of the week with room to log my weights and progress from week to week.
(You can click each of the images above to view them in full size)
One of the things that I love about our morning workouts is that they are sandwiched with cardio. We start each day with a 5-minute warm-up and then end the workout with 10-15 minutes on the cardio machine of my choice.
I left a space for notes at the end of each day. I plan on writing relevant notes here about muscle soreness, sleep quality, etc.
Realizing that I had a little bit of space left in the bottom right-hand corner, I decided to add a little chart to track my nutrition every day. I log these numbers at the end of the night, copying them directly from the MyFitnessPal app. My hope is that having these numbers at hand will help to analyze how what I’m eating is affecting my time in the gym.
And that’s it! I hope that you’ve gained some inspiration from these layouts and that they help you when you’re thinking of spreads for your own health and fitness tracking.
If you’d like to learn more and follow along on my fitness journey, I’ll be sharing my progress over on my personal Instagram account – @MrsBenz. I’d love it if you’d come cheer me on :)
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Kara Benz is the artist and author behind Boho Berry, where she inspires her readers to lead a more centered, fulfilled, and inspired life. Kara also runs a successful sticker shop on Etsy – Boho Berry Paperie.