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 Contents
Tips & Instructions (p.3)

Fitness Journal Cover (p.8)

Set Goals (p.9)

Set SMART goals and make an action plan
• Goals should be Specific, Measurable, Attainable, Realistic and Time-bound
• E.g.: I will lose 15 lbs. of fat in the next 12 weeks

Measurement Tracker (p.10)

• It is recommended to log your measurements once a week or every other week

Habit Builder (p.11 - p.22)

• Commit to 30 days to build healthy habits or routines

Fitness Calendar (p.23 - p.34)

• Plan your workouts
• Include rest days

75-Day Hard Challenge Tracker (p.35 - p.37)

• Test your discipline with this challenge

Results (p.39)
• Record your top achievements
• Prepare for your next challenge

Notes (p.40)
• Reflect
• Write down what is working and what is not
• Track injuries
• Make a grocery list
• Save a recipe
• Build a workout routine
• Etc.
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My Fitness
Journal
 My Goals

My Goals And Motivation

Action Plan Deadline

My Ultimate Reward

Start Date

Goal End Date

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 Measurement Tracker
Date Weight Bmi % Fat Neck Bust Biceps Waist Hips Thighs Calves

Bust
Biceps
Waist

Hips

Thighs

Calves

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 Habit
January Tracker
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

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 Habit
February Tracker
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

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 Habit
March Tracker
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

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 Habit
April Tracker
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

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 Habit
May Tracker
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

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 Habit
June Tracker
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

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 Habit
July Tracker
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

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 Habit
August Tracker
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

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 Habit
September Tracker
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

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 Habit
October Tracker
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

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 Habit
November Tracker
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

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 Habit
December Tracker
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

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 January

Sun Mon Tue Wed Thu Fri Sat

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 February

Sun Mon Tue Wed Thu Fri Sat

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 March

Sun Mon Tue Wed Thu Fri Sat

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 April

Sun Mon Tue Wed Thu Fri Sat

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 May

Sun Mon Tue Wed Thu Fri Sat

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 June

Sun Mon Tue Wed Thu Fri Sat

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 July

Sun Mon Tue Wed Thu Fri Sat

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 August

Sun Mon Tue Wed Thu Fri Sat

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 September

Sun Mon Tue Wed Thu Fri Sat

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 October

Sun Mon Tue Wed Thu Fri Sat

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 November

Sun Mon Tue Wed Thu Fri Sat

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 December

Sun Mon Tue Wed Thu Fri Sat

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 75 Hard Challenge

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 75 Hard Challenge

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 75 Hard Challenge

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 Daily Log

Day # : Stats
Date: Hours slept 1 2 3 4 5 6 7 8+

Glasses of 1 2 3 4 5 6 7 8+
water
Top priorities Total steps
Net calories intake
Minutes of workout
Mood 1 2 3 4 5

Workouts Time Sets Reps Weight

Meals Calories Carbs Fat Protein

Reflection:

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 Results

What I’m most proud of

My top achievements
Fitness Nutrition Mind

What I want to accomplish next

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Notes

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