Printable Exercise Log

http://exercise.about.com/library/log.htm


Printable Food Diary
Here is something you can copy and paste to print out so you can keep track of what you eat on a daily basis.

Date: ____/______/____
Breakfast
Time: _________
______________________________________
______________________________________
______________________________________
Beverage: _____________________________
Lunch
Time: _________
______________________________________
______________________________________
______________________________________
Beverage: _____________________________
Dinner
Time: _________
______________________________________
______________________________________
______________________________________
Beverage: _____________________________
Snacks
Time: ______ ______________________________________
Time: ______ ______________________________________
Time: ______ ______________________________________
Did you find any meal in particular to be a problem area? If so, which foods can you exchange for a healthier alternative? ______________________________________
______________________________________
______________________________________
Special Section for emotional/binge eaters:
Did you eat anything today when you weren't hungry? What were you feeling before you ate it? After?
Before: ______________________________________
After: ______________________________________
How could you have handled the situation and/or your feelings without turning to food?
_____________________________________________________________________
List at least one alternative activity you will use tomorrow instead of eating in response to feelings:
______________________________________
______________________________________
______________________________________

Printable Weekly Progress Checklist

Weekly Check-In:

Cardio Workouts Completed: ___________________
Strength Training Workouts Completed: ____________
Flexibility Workouts Completed: __________________
Active Rest: Were you more active than usual? _______
Nutritional Goals reached this week: _______________
What did you do best this week?_______________________________________
_________________________________________________________________
_________________________________________________________________
What did you do worst at this week? _____________________________________
_________________________________________________________________
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How can you do better in the coming week?________________________________
_________________________________________________________________
_________________________________________________________________
Overall, how would you grade yourself this week (A - F)? _______________

DAILY CALORIC INTAKE

Alright... so I am trying to get back in shape after having beautiful Kaylen. This blog is a bit of accountability for me and also maybe some helpful advice that i have found along the way.

Here is a site that will tell you what your daily caloric intake should be:
http://moneycentral.msn.com/investor/calcs/n_expect/main.asp
http://www.okaay.com/node/38

The second site is better than the first. It tells you what you should be at for weight loss goals as well.

Mine should be 2186. Now I am going to have to find a way to monitor what mine really is. Also to loose weight we must be taking in less than our daily given amount. My goal is going to be 2000. That is a savings of 186 a day. Not much but I also hope to exercise 3 - 500 calories 4 times a week. Shouldnt that help me loose weight? Feel free to comment whatever you wish. Any ideas or helpful hints in my plight are welcome and appreciated. My main goal is to feel good about the way i look and to improve on my health. I want to feel good about how i am treating my body. So welcome to my new blog.