Category: FITNESS + NUTRITION JOURNALS



 
Fitness Journal Fitmaker Fitness Journal

Title: Fitness Journal
Format: Softcover
Pages: 212
ISBN:
978-0983724261

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Write down your goals, track your fitness and nutrition, and watch your body transform.

As you work to improve your health and fitness you may be confused or discouraged by a barrage of ads for
a bewildering array of products, diets, and exercise programs. However, one of the most important steps you
can take is simple: keep records of what you eat and when and how you exercise.

Studies have shown that participants who kept daily food records, documenting every meal and snack they
consumed, lost twice as much weight in a given time as participants who did not. Documenting your nutrition
requires you to be conscious of what you eat and drink. This awareness makes you less likely to eat
mindlessly because you're tired, bored, or discouraged. Food journaling also gives you a clear, objective
record of how closely your actual consumption matches the healthy goals you have set for yourself. Instead
of feeling guilty about eating 'too much' you can see what changes you need to make and what you're
already doing well.

Logging your daily and weekly exercise also helps to boost your fitness by giving you an objective read on
the gap between your healthy goals and your current practice. If you keep track of what you're doing -- such
as strength training, cardio, or outdoor activities -- while remembering what you want to do, you have a
greater incentive to change your daily life so that it meets your goals.

FITMAKER Fitness Journal allows you to record your daily fitness and nutrition for 90 days. Once you complete
your journal, go back and check your progress, plan your next 90 days, and set new goals for yourself. In
90 days you may vaguely remember your fitness and nutrition habits, but why not actually see it for yourself.
With your own Fitness Journal you’ll never question how many reps you did on a certain exercise last
Tuesday, you’ll know exactly what you ate on that particular Sunday last month, and you’ll see the changes
your mind, body, and health have made simply by reading your journal and in the way you feel. Don’t rely on
what you may forget; start documenting your fitness and nutrition today. You’ll thank yourself in the future.

Your Fitness Journal includes

- 180 pages to track your daily fitness and nutrition (90 days total; any 90 days you choose – you enter the
dates)

- Store your personal contact information and gym/trainer contact information

- Write down your fitness and nutrition goals

- Save your favorite motivational quotes

- Track your measurements before and after your 90 days

- Save a before and after photo

- Create your grocery list

- Make a weekly and monthly workout schedule

- Jot down notes about your workouts, nutrition, or how you’re feeling

- Rate your workouts and daily nutrition

- Did you achieve your goals?

Get motivated, make goals, create a plan and take action so you can live a fit and healthy lifestyle.

 




Food Journal Fitmaker Food Journal

Title: Food Journal
Format: Softcover
Pages: 212
ISBN:
978-0983724278

Order from amazon.com | Barnes & Noble

 


Write down your goals, track your nutrition, and watch your body transform.

Losing weight, maintaining your weight, and keeping fit are all things that take perseverance and hard work.
Wouldn't it be nice if there was a way to make it easier and hold you accountable? There is a way! One
simple tool that can be used to help in all of these areas is keeping a journal of what you eat throughout the
day, as well any activity.

There are no expensive fees involved, no high-tech machines to climb on, and no special diet food you need
to buy; a food journal will do the trick. Let's take a look at what researchers have to say:

  • In 2008, Kaiser Permanente's The Center for Health Research (KPCHR) conducted a study of 1,700 people.
    The participants kept a food diary and were asked to follow a diet high in fruits and vegetables and low in
    fat; exercise moderately for 30 minutes per day; and attend a weekly group session. A researcher from
    KPCHR, Jack Hollis, PhD says, "Those who kept daily food records lost twice as much weight as those who
    kept no records."

  • The International Journal of Sports Nutrition and Exercise Metabolism (IJSNEM) published an article based
    on a survey conducted by Sports Dietitian, Bronwen Lundy. In his study, Bronwen collected data from
    professional Rugby players who had kept a food journal over a four-day period before a game. It was
    discovered that these athletes did a good job with nutrition guidelines before a game; however, were not
    giving their bodies the nutrients needed, for recovery and maintenance, post-game. By journaling the food,
    Bronwen was able to assess what the body was lacking and educate the players on a more regimented diet
    to maintain a healthy balance.

  • Keeping a journal of what you eat is a good way to track what is working and what is not. The following tips
    can help with successful journaling:

  • Write down your meals as you have them; don't wait until the end of the day for fear that you might forget
    to record something.

  • If you have a bad day, still record it in your journal. This will help you see how it has an impact on your
    weight. Nobody is perfect; there might be a bad day here and there, but the goal is to get back on track the
    next day.

  • Prepare meals at home and focus on portion control. If you have a busy schedule, prepare meals for the
    week on Sunday afternoons or whatever day of the week works best for you.

  • Your Food Journal includes

    - 180 pages to track your daily nutrition (90 days total; any 90 days you choose - you enter the dates)

    - Store your personal contact information

    - Write down your nutrition goals

    - Save your favorite motivational quotes

    - Track your measurements before and after your 90 days

    - Add a before and after photo

    - Create your grocery list

    - Make a monthly meal plan

    - Jot down notes about your nutrition, workouts, or how you're feeling

    - Rate your daily nutrition

    - Save your favorite recipes

    - Did you achieve your goals?

    Get motivated, make goals, create a plan and take action so you can live a fit and healthy lifestyle.

     




    Runner's Journal Runner's Journal: one year of running

    Title: Runner's Journal: one year of running
    Format: Softcover
    Pages: 212
    ISBN:
    978-0692667453

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    “If I don’t know how many miles I ran last year or even last month, how will I know how I’m doing?”

    By tracking your runs, you’ll know your total mileage, your favorite routes, your average pace, and how you
    perform in different types of weather. With your Runner’s Journal, you’ll know how many runs and races you’ve
    completed, how you felt during each run, and what you need to work on to improve, whether it’s to go faster, run
    longer distances, or explore new routes.

    You can start your Runner’s Journal at any time of the year, and plan to use it for one year after you begin.

    If you’re a competitive runner or just starting out, you’ll find there is plenty of room in your Runner’s Journal to
    document your running journey and track your progress.

    Your Runner’s Journal includes

    - 183 pages to track 366 runs (one year of running)

    - Store your personal contact information and gym/coach contact information

    - Write down your running goals

    - Make a monthly workout schedule

    - Jot down notes about your runs, nutrition, and how you’re feeling

    - Calculate total mileage

    - Rate your runs

    - Log up to 24 races

    - Did you achieve your goals?

    Get motivated, make goals, create a plan, and take action so you can live a fit and healthy lifestyle.