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I’m excited to say that my September goals are coming along pretty well. I’m tracking my calories online, and I’ve been exercising. Woohoo!
In hopes of staying on track, I designed this food and exercise tracker. Even though I’m tracking everything online, it’s helpful for me to see the entire month in one glance.
Seeing my progress somewhere really helps me stay motivated, and since the pounds haven’t started falling off just yet I’m hoping this will help me resist overeating and skipping workouts in moments of weakness (because I know sooner or later I’m going to want to). I used to tape charts like this to my bathroom mirror so I could mark everything off at the end of the day, but I this one’s going to have to go on the fridge.
I’ve designed this so I can track my progress throughout the month. Also, since I don’t want to be a slave to the scale, I’ve included one section per week for tracking my weight and measurements. (I probably won’t be able to resist the scale that much, but it’s a goal.)
In the exercise and food squares I’m going to either write a brief summary of my day (like “30 min on elliptical” and the number of caloties eaten and burned) or just put check marks. I’m leaning more towards the short summany so I can see at a glance how the week went and how the scale and measurements reflect those choices. My detailed tracking will still be done online.
I made two versions of this with one tiny variation. One has a column that says “food” and the other “MFP” for My Fitness Pal (the free food and exercise tracker online).
You can access this and all of my other free printables by signing up for my newsletter. Just enter your e-mail address in the sidebar right over there —–> Just confirm your subscription, and a welcome message will be automatically sent to you soon afterwards with a link to all of my available printables.
Thanks for stopping by for another Freebie Friday. I have more printable ideas lined up, but I’d love to hear from you. What kind of printables would you love to see on Freebie Friday?
( Linking up at these great parties!)
Such a great idea to mark progress! I’ve had some success with tracking online, but I can totally see the value of something like this! It would also help to see, at a glance, patterns throughout the month. It would be easy to see days that aren’t so good and try to make some changes.
We have a linkup for people sharing or looking for weight loss / healthy living advice and this would be great to link up! If you have time, stop by Tips and Tricks Tuesday tomorrow night after 10pm and link up with us!
I have this taped to my bathroom mirror (and my Goal Tracker, a printable from the Fri before, on the side of my fridge). So far, they’re really helping me stay on track and realize that I’m making progress even if I’m not the exact size I want to be. (Yes, it’s only been a week, but I get discouraged fast). Thanks for the invite. I just linked up! 🙂
Thanks for sharing this with us!! Anything that can give you a reminder is a good thing! I’ve posted pictures of myself at goal in my pantry and, back when I lost 50lbs, I wore bracelets for every few pounds – whatever works!!!
Congrats on losing 50 pounds!! I hope to be saying the same next year.
This is great printable! I just started another workout cycle, so this is something I could definitely use:) Thanks for sharing!
Thanks, Loren. It’s taped to my bathroom mirror (so I can’t ignore it), and it’s been a huge help to me so far. I’d love to hear how it works for you 🙂
Great printable. Comes at a good time – restarting on track!
Good luck, Bev! I hope this helps you stay on track.
I LOVE this! Thanks for linking up!
Thanks, Tiff! I’ve only been using it for about a week, but so far so good 🙂 I hope it helps you too.
I bet that chart will be a big help. I am terrible at recording food and exercise. I just keep track in my head. Not a good idea, I know, but that’s about all I have been able to get myself to do for more than a day.
I’ve been recording in my head for years… which is why I keep gaining weight. I know some people are really good about it, but I’ve realized I tend to underestimate how many calories I’m eating. :/ I’ve taped this to my bathroom mirror so I can jot my updates before bed and it keeps me accountable. I hope it helps you too if you try it 🙂
I need this printable! It will be perfect since I am in the middle of redoing my bedroom so it has an office and gym area. Now I can add this to the gym area on a board to keep track.
Great! I’d love for you to come back and let me know how it works for you 🙂
Really struggling with all-round motivation at this time, so was very pleased to see your printable on the Creative Home and Garden Hop. You just got featured, so do please come and grab your “I was featured” button at http://mumtopia.blogspot.co.uk/2013/09/the-creative-home-and-garden-hop-10.html#.Uj85ECNwZVc
Do you have any printables for general goal setting? I have depression and sure would appreciate something like that to keep me on track.
Best wishes from England!
Thanks so much for the feature! I do have a goal setting printable. You can find it here and my other free printables here. I hope they’re helpful. They’ve definitely been keeping me on track (finally).
The link in your post, https://www.dropbox.com/s/31y58odcndb05mr/Fitness%20log%20do%20something%20today%20secured.pdf says “The connection was reset” and will not open. I logged in to Drop Box, and that didn’t help either. 🙁
Hmm… that’s strange.
I just clicked the link and it worked. If you don’t mind giving it another try whatever was wrong may now be resolved. Otherwise I’ll try to track down the problem. I’ll also e-mail the pdf to you so you can use it. Thanks for letting me know!
LOVE the printable, just started using it, we will see how it goes. I did notice something. It sayd “with thank you for”
OMG THANK YOU!!! I’m really good at catching typos and noticing when something’s off even if I can’t put my finger on exactly what it is right away, but I have been looking at this chart for over a month, and I totally missed that!!! *embarrassing* Thank you so much for letting me know. I’m changing it now 🙂
Just got home from a walk to the grocery store a mile away and thought I should start keeping track of my exercise and making sure I am doing it so I don’t end up not being able to get around as I age (I’m 44 this summer). Thanks so much for this! I am printing it out and putting it in my work/life/homeschool binder that I use to try to keep on top of things (is that even possible?!). Appreciate it and sharing your site and following!
haha, I wonder that myself all the time. I feel like I’m constantly treading water just trying to take a deep breath. It can be exhausting!
When it comes to exercising and working out and stuff, I love to use exercise checklists to track the days I workout to keep me motivated, visually see progress and to be consistent. Instead of tickmarks, I like to use stickers as its more fun….like for January I use snowflakes, for February I use hearts, in March I use clovers, April for raindrops, etc.
I LOVE that idea, Berta! So fun! I’m going to have to borrow that. Thanks for the suggestion. 🙂