Health and Fitness Binder

This Health and Fitness Binder allows you to record everything in one place to track your fitness progress and crush your goals.

Deciding to jump on a fitness journey is not easy. You should be proud of it, and we are here to do our part to help you be successful. Celebrate a little (🎉🎉🎉🎉) and it’s time for us to start the road to better health. 

One major reason you will love the Health and Fitness Binder is that it gives you space to track everything important to YOU. It has YOU in mind. Sometimes, we all get caught up 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. 

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. 

🏊 Why Do I Need This 

This Binder set creates the landing spot for your fitness journey. Jotting down notes on random pieces of paper will not provide the same results as having a dedicated spot to track your progress. 

According to Forbes Magazine, people that want to achieve their goals need to: 

Look at it. A goal that you can actually see is massively more powerful than a goal you write down on a checklist. This is a favorite technique of mine and it works very well if you’re a visual learner. 

Forbes Magazine

By looking at your goals and documenting your steps, you are more likely to achieve your goals. 

🚴‍♀️ 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. 

🏃‍♀️ What Is Included

Daily Workout Planner has you writing down not just what workout you did but if you took supplements and what was your overall mood that day. Again, keep these for future reference so you can find out if Mondays simply aren’t your day or do you feel energized everytime you go to Body Pump? 

Daily Food Log allows you to jot down what you eat everyday 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 allows you 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 is usually completed 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 is best to start 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. 

Healthy Recipes To Try is great to keep track of where you can find healthy options. I love to scope out online resources for this and oftentimes I can find one source that has several dinners that I enjoyed. Don’t lose track of them.  Use a section of your binder to print off recipes so you keep your favorites. 

Weekly Meal Planner 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. 

Healthy Habits Tracker is for just about anything you want it to be. 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. I used it to follow my 30 day Yoga Challenge.

Daily Wellness Journal is 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 workout, 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 allows you to set the goal and you fill in the circles. Everyone is at a different stage. Are you looking for steps or the fact you moved at all on each day? 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 is a 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. 

Weekly Reflection Journal one space for you to 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 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 takes the entire month and looks at it as a whole instead of a couple great days or a couple of crappy days that are overshadowing the entire month. What went well and what do you want to improve upon for the upcoming month. 

My Notes is a great area to write down ideas, recipes, a new pair of shoes you want to try out. You get the idea – use this as a catchall of all of your thoughts and ideas that don’t fit anywhere else but you need them for later. 

Grab the Health and Fitness Binder Here. Always come back and comment how the binder worked for you and how your progress is going! We love hearing from our readers.