#22 Hacks To Make Your Own Workout Journal!
There is no doubt about the effectiveness of logging progress and the process when working towards a new and improved healthy lifestyle. There are a number of things you need to consider throughout your journey and tracking them makes you think clearer, get there faster, with fewer bumps along the way.
CHECK OUT WHY YOU SHOULD BE JOURNALING
But training Journals are not a one size fits all, because our goals and motivation can vary greatly. For example if I am focusing on running a faster 5 km but am also nursing a shoulder injury doing my exercises from the physio, should I get the endurance tracker or the regular gym tracking journal to best keep track? I bet the endurance one has a special field to track your hydration, but that might seem annoying to you - after all that is not your current focus so it's irritating leaving that field blank every day like an uncompleted task.
This is why it's difficult to pick up a journal from the store or order one online that is JUST RIGHT FOR YOU and your goals/ambitions.
Below are a few things you might want to consider when designing your own WORKOUT LOG. There are a number of tools and apps that people use to track this journey—a WHOOP, FitBit, pedometer, or a good pair of sneakers. But there is one thing that’s accessible for everyone and that can function as a gathering point for all this data —a fitness journal.
Here are a few tips on how to start a fitness journal and keep up with it:
Start With Your Goals
Whether your goals are to lose weight, run faster, or lift stronger—write them down on the first page. (and update them if you change your goals along the way). Once you know what you’re striving for, you can constantly look back at your goals for an extra push. Before you start tracking your progress, you need to know where you’re looking to go.
Select What To Log:
Further divide each of your goals down into 3-5 Process Goals. This should be something you can track that will bring you closer to your overall goal. It's best to pick something simple, reliable, motivating and easily trackable. Ones where answer in a binary I did or did not do this today, this week, this month etc. As a rule of thumb it's more likely to be successful to focus on ADDING something, than NOT DOING SOMETHING. Like chewing a nice chewing gum whenever I feel like eating candy rather than saying - NO SUGAR.
Pick a Journal You’ll Use
Best part if you ask me, is a little retail therapy. If your journal is too big, you won’t carry it with you. If it’s too small, you might lose track of it or lose space to write in it. If you’re more of a digital person, download an app or track your progress in your notes. Whatever medium is the easiest for you to commit to — and stick with it.
Make It Visually Appealing
Don’t make your journal feel like work. Make it fun and inspiring. Make a quick search on Pinterest for ideas on tracking distance on your run and mood with smiles or numeric along with other fun ways to track your process goals. If you are like me, use a simple pencil and black pen with a minimalistic look or go crazy with brightly colored pens to write inspirational quotes, and add fun stickers or magazine clippings. Whatever is personal to you and your journey.
Make it Part of Your Schedule
Again, don’t make the journal fee like work. Set aside time right after your workout or at a set point in the morning/afternoon to write down in your journal. Make it feel like part of your daily (or weekly) routine. Once you’re in the habit of tracking your progress, you’ll be a journaling fiend!
Track your Food Goals and Intake
Keep some kind of overview of your food consumption, perhaps writing down everything you eat 2-3 days each month (1 weekday/1 weekend day). When you see your food habits in writing, they can be illuminating. The Reese’s Cups you had with lunch may not seem like a bad thing until you realize you’ve had 4 a day for 6 days in a row. This can give you a different perspective on your eating habits.
Keep Track of How Often You Exercise
And for how long. If you’re training for a 5K, writing down your times can help you reach your overall fitness goals. If you’re looking to lift more weights, keep track of your daily successes. Some days you’ll do better than others and that’s okay. Your fitness journal will show you which days are your prime workout days.
Write Down Your Emotions
How did you feel before your workout vs. after your workout? Did a certain meal make you feel sluggish? Write it down! This will help you reach your overall goals and map out what days you potentially need an easier activity.
BOTTOM LINE, aka Main Takeaways!
At the end of the day, a journal should not be hard work or a chore. It should fit in with your personality and goals. Also it is ok to restart journaling. There is no perfect way to journal and how we approach can change with our goals and lifestyle choices.
We may one day decide to go from written to digital or vice versa!
Remember that journaling is meant for you and you only and whatever way you are approaching it should feel right for you.
