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: _________
______________________________________
______________________________________
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Beverage: _____________________________
Lunch
Time: _________
______________________________________
______________________________________
______________________________________
Beverage: _____________________________
Dinner
Time: _________
______________________________________
______________________________________
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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:
______________________________________
______________________________________
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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?_______________________________________
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What did you do worst at this week? _____________________________________
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How can you do better in the coming week?________________________________
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Overall, how would you grade yourself this week (A - F)? _______________