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My Journal
Food, fitness & feelings
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A new me this summer!
You may not be one to show off your body - but you don't want to feel forced to hide it either. This
simple, free journal helps us all succeed! Once during the week and once on the weekend works best.
It's quick, it's convenient! ...mostly a few clicks here and there. Make it personal by picking special
targets days (birthday, anniversary, holiday, vacation etc.)
Don't think too hard about the answers. Be spontaneous. Keep it simple. You can write more in the
boxes with the up/down arrows but also feel free to skip parts which may not apply to you right now.
However, be as detailed as you can by writing down the number of slices, cups, glasses, ounces,
servings, diet, low-fat, low-salt, tablespoons, etc. ("No" or "none" responses are to the right).
Remember, the better you journal, the better your results...so let's have some fun with this!
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Name:
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Email
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Today I feel
(Choose two)
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Excited
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Playful
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On track
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Hopeful
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Loved
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Energetic
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Disappointed
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Irritated
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Bored
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Off track
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Lonely
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Discouraged
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Start date
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My Start weight
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Short term
target date
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Short term goal wt.
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Long term
target date
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Long term goal wt.
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My weight now is
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That's up
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Pounds
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Pounds
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That's down
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in the past
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weeks
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Waist / inches
(monthly)
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Any changes in
sleep, periods,
bowels, energy,
focus, productivity...
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I haven't really noticed any
changes in body function
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Exercise routines and how long
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Exercise
(a.m.)
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I did not do a morning exercise
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I did not have breakfast
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Breakfast
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Snack
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I did not have a morning snack
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I did not have lunch
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Lunch
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I did not have an afternoon snack
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Snack
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Exercise
(p.m.)
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I did not exercise this evening
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I did not have dinner
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Dinner
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Snack
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I did not have an evening snack
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I had fresh fruit and veggies today
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Glasses
of water
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Number
of sodas
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I had no fresh fruit and veggies today
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I encouraged someone about weight / health today
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I did not encourage anyone else today
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(How my day went)
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My feelings about
my fitness or how
things are going.
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Things went as planned
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Recent comments
about my weight
(by whom?)
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No comment to report
about my weight
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Things I could
do different
tomorrow
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I wouldn't change a thing!
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My question to
you on how
I'm doing
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No questions now;
maybe next time.
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