Printable Health and Fitness Binder

For me, feeling good is about so much more than a number on a scale. It’s about having energy for my family and feeling strong. I created this printable health and fitness binder because seeing even small progress written down is a huge encouragement to keep going. Use it to log your meals, exercise, progress, and everything in between for a consistent and successful fitness journey!

I speak from experience when I say jumping on a fitness journey is not easy. So if you decide to do this, be proud of it!

In sharing this health and fitness binder printable set, I am hoping it will help you and others be successful. You can grab 3 free sample sheets below and see if you like it!

One major reason you will love it is that it gives you space to track everything important to YOU. It has YOU in mind.

Sometimes, we all get caught up in the fact that the scale didn’t move this week, or we couldn’t tighten our belt another notch. If you use all of these sheets and keep them going in your binder, you will be able to thumb through your accomplishments and see all the pieces of the puzzle. You are taking responsibility for a healthier life. It’s not JUST the scale that matters. And real change takes TIME.

Are you building muscle? 

Did you have blood work before and after? Did the numbers improve? 

Do you have more energy? 

Do you have less body aches? 

Is it easier to get out of bed? 

Can you bend down easier? 

Do your clothes fit better? 

All of these are pieces of your overall health that you are working towards and this binder helps you track progress. I even bring it to my physician for my annual appointments.

🏃‍♀️ What’s Included

Cover & Spines

This is a printable health and fitness BINDER, so of course it needs a cover and a spine.

For spines, I included the most popular sizes, so you are not limited to a certain type of binder: 1-inch, 1 1/2 inches,

Daily Workout Planner

This sheet has you writing down not just what workout you did, but also if you took supplements, and what your overall mood was that day. Again, keep these for future reference so you can find out if Mondays simply aren’t your day or if your Body Pump classes are actually making you feel more energized.

Daily Food Log

Here, you can jot down what you eat every day and categorize it. We have all heard that if you write down what you eat, you eat less. If nothing else, you can quickly see that you are having issues at certain times of the day. Maybe some foods don’t hold you that long, and you’ll be able to refer back to make adjustments. 

Daily Water Tracker

It’s always good to keep track of all the water intake and see how much water you are really consuming vs what you think you are doing. Too bad coffee doesn’t count as water, like my husband thinks it does!

Fitness Vision Board

I like to complete this sheet by cutting photos or inspirational statements and sticking them on a poster board. This printable page works more like setting out your mini goals/aspirations and where you want to see yourself.

Body Measurements Tracker

I highly recommend you start tracking your measurements at the very beginning of your journey. I know most of us don’t want to do that (at least I don’t), but when I shave off some pounds, I wish I had those early measurements so I could quantify my accomplishment.

It will also be interesting to see how your body composition and measurements change even when the scale doesn’t budge. Yes, if you do a lot of resistance training, you might look slimmer but weigh the same, or even more! That is because a pound of fat has a larger volume than a pound of muscle.

Healthy Recipes To Try

I love to scope out online resources for this, and oftentimes I can find one source that has several recipes I would like to try.

Don’t lose track of them. Use this sheet to write them down, and also give them a rating once you try them, so you know if they are worth keeping or not.

Weekly Meal Planner

This sheet helps you sit down and plan out healthy options instead of doing what is fast. Unfortunately, most of the time, “fast” means eating out or heating up some pre-processed foods.

Fitness Goal Tracker

We all love setting goals, but be careful: it can be a slippery slope. This fitness goal tracker allows you to set up weight or BMI goals, establish the good habits you want to build, record your starting and ending body measurements, tracking minor goals, and even figuring out some rewards and motivators to keep you going.

Now about that slippery slope – make sure to set REALISTIC goals. Depending on your current state of health and metabolism, your weight loss and fitness journey might be slower compared to others.

So be sure to keep your goals small and achievable. It will always be worth it in the long run, and you will, eventually, reach your ultimate goals if you do the work.

Healthy Habits Tracker

Whatever healthy habits you’re trying to add to your routine, this sheet is good for all of them.

Maybe it is to track your decrease in soda drinking (bye bye Diet Coke!) or practicing planks for the month and everything in between. This one is flexible but you may find it is a favorite. Right now, I use it to follow my 30 day yoga challenge.

Daily Wellness Journal

I designed this sheet to be an overall health check-in with yourself. I adore this page as a stand-alone because it covers our overall wellness journey.

If we are feeling crappy, it is very hard to work out, and tough to keep motivated to focus on your health and fitness. This is one sheet I love completing every day, even though there are many days I don’t like the results! But, that is part of the journey. 

Monthly Steps Tracker

This is one easy and effective sheet: set a goal for the month, and then fill in the rectangles every day. Everyone is at a different stage. It is your journey, so make the sheet work for you. Can you challenge yourself to do a few more next month?

Daily Reflection Journal

I love the habit this sheet helped me establish! You just have to check-in for yourself to look back on the day and evaluate how it went and what you could do differently. Jot down what caused negative thoughts and see if you can track your triggers.

Sometimes self-care means analyzing what you’re doing and trying to figure out better ways!

Weekly Reflection Journal

You can use the previous sheet with this one, as it works the same way. Look back on the week and really analyze what went well and why. Write down what you want to work on the following week. Who doesn’t adore reflection pages?

Personal Reflection Journal

I wanted to have a well-rounded set of reflection worksheets. This one helps you gauge how you are feeling in eight different areas of your personal life and how that impacts your progress in your health/fitness journey. Always note what you can keep working towards.

Monthly Reflection Journal

Last but not least, take the entire month and look at it as a whole instead of a couple of great days or a couple of crappy days. Figure out what went well and what you want to improve upon for the upcoming month.

My Notes

Of course, there had to be a blank sheet you can use for anything! Write down ideas, recipes, or a new outfit combo you want to try out. You get the idea – use this as a catchall for all of your thoughts and ideas that don’t fit anywhere else, but you need them for later.

🚴‍♀️ How to Use

Using this binder is easier than you can imagine. Download all of the sheets and create your binder. Using a smaller 1 or 1 ½ inch binder is great for this one. Divider sheets are also recommended. Then, simply assemble the binder and start filling it in. Make it a point to open it each and every morning to keep it in the forefront of your mind.

If this makes you feel paralyzed, take it step by step using SMART GOALS and you will be on your way to a healthier new YOU! 

SMART GOALS are: 

1. Specific – The goals you set need to be well defined. 
2. Measurable – There has to be a way to measure if you are meeting your goals. 
3. Attainable – Make sure that the goals are something that is a stretch for you and yet can be attained with some effort. 
4. Relevant – Align the goals to your lifestyle. Ask yourself why you are doing this? 
5. Time – Set a deadline or a timeline for achieving your goals. 

➡️Grab the complete Health and Fitness Binder.

Always come back and comment on how the binder worked for you and how your progress is going! I love hearing from my readers!