Health & Fitness PLANNER. Track workouts, nutrition, weight, measurements, goals & motivation to get RESULTS.

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1 Health & Fitness PLANNER Track workouts, nutrition, weight, measurements, goals & motivation to get RESULTS.

2 How to Use the Daily Diet Planner Why? While tracking your food and water intake and daily workouts shouldn t be necessary for life, there are times when it helps to establish a baseline or to see just what a typical day of eating and exercise looks like for you. That s why I created the Daily Diet Planner.. Here s How The form is self-explanatory. Each day, or the night before if you have hectic mornings, remind yourself why you are motivated to make changes and write the reason(s) in the MY MOTIVATION section. Think through any specific challenges you may face, and write them in the CHALLENGES TODAY box. This allows you be to be proactive and go into your day armed with potential solutions to the problems you may face. Roughly plan out your meals in the TODAY S FOOD PLAN section. I do this in advance and just make changes if my diet deviates from the plan. Check off each glass of water you drink in the WATER TRACKER and write your planned workout in the WORKOUT PLAN box. I told you this is simple! Finally, learn from your triumphs, mistakes and challenges by jotting down a few notes in the JOURNAL section. Now go and rock your goals!

3 Rock Your Diet Daily Planner Day/Date: Weight: My Motivation My reason WHY or inspirational quote! Breakfast Today s Food Plan I Will Fuel My Body In a Healthy Manner! Calories Challenges Today What challenges/ temptations might I encounter? Lunch Calories Calories Dinner Journal Jot down your thoughts & lessons learned. Snack TOTAL PLANNED CALORIES TOTAL ACTUAL CALORIES Calories Water Tracker Workout Plan Total Minutes

4 MY WEIGHT TRACKER YEAR: This form is designed to track weight daily. Just skip the days you don t weigh. Jan Feb March April May June July August Sept Oct Nov Dec

5 How to Use the Weekly Meal Planner Why? Having delicious, nourishing foods at your fingertips means a little planning. Hence, the Printable Meal Planner I've created. Obviously it is self-explanatory - you fill in the foods you plan to eat on each particular day, but here are a few tips to make your meal planning a snap. Here s How Make a list of your favorite foods. First, make a list of all the foods you love which are (relatively) healthy. Think of all the possible food categories: meats, dairy, fruits, veggies, grains, nuts and seeds. Also, restaurant food you might wish to enjoy. If you are detail-oriented like I am, you might wish to have categories of food on a sheet of paper and list your favorites under each heading. Jot down either general notations like "chicken" or specifically name your favorite chicken dishes such as "chicken & rice casserole." My list looks partially like this: This is just an example and is not my complete list. Your list may look nothing like mine, and that's fine. Don't just write down foods you think are healthy and you SHOULD eat, but write down decent food choices that you LOVE.

6 Start with dinner. Now begin to plug in your items on the Meal Planner. I start with dinner first because that is the most difficult for me. Check to see if there are any nights you will dine out and note those days on your planner! A guideline that works for me is to choose three to four main dishes. That amount allows enough leftovers for my lunch a few days and/or a family leftover night. Plan the number of meals YOU need based on your preference and your family situation. Simplify breakfast and lunch. Generally I choose two or three lunches and breakfasts and rotate them throughout the week. Or two lunches (eaten once or twice) and eat leftovers the other days. Start out SIMPLE. Maybe just choose two breakfast meals and rotate. Or heck, eat the same breakfast every day if that floats your boat. No prizes are awarded for most dietary variety! Snacks/Desserts To be sure you have healthy snack options in the house, write some possible snack choices on your planner. Be careful not to use snacking as an opportunity to graze all day. I often have a small snack between work and dinner, and then a second snack at night - usually after my workout. You may choose to eat larger meals and not snack at all, or have multiple snacks per day. Find what works for you and what makes you happy. Prep and Plan It s easy to buy fresh fruits and veggies at the store, but then when dinner time rolls around we are too tired, frazzled or otherwise not inclined to spend loads of time cutting or cooking the produce. When I plan my meals I like to also write what foods I can prepare in advance. Maybe I ll cook a big batch of rice to use throughout the week, or cut fruit into bite-sized pieces. Maybe grill some chicken breasts to take for lunch or throw a roast in the crockpot on the weekend. What can you do to prepare for the week ahead?

7 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Lunch Dinner Snack(s) Weekly Food Prep What are items to wash, chop, pre-cook, portion or otherwise prepare in advance for the coming week?

8 How to Use the Monthly Fitness Calendar Why? Have you ever resolved to lose weight or exercise four times per week or run a faster 5k? Setting goals is incredibly exhilarating and motivating. I love setting goals! Sometimes the only way to know we are progressing towards our goals is to see our progress at-a-glance. That s why I created the Monthly Fitness Calendars. Here s How 1. Set your goals. What are your goals for the month? Think realistic and achievable - you want to succeed! What is your motivation? An upcoming special event? Vacation? To improve your overall health? How will you reward yourself? This is the fun part! If you walk five times per week this month will you treat yourself to a massage? If you eat six servings of fruits and veggies each day will you purchase a new pair of running shorts? Celebrate your achievements. 2. Plan your workouts. Use the spaces on the calendar to plan your workouts in advance. Some people are fitness free spirits, but most of us benefit from a little structure. I like to know what my workout will be before I change into my exercise gear! Give yourself a gold star when the workout is completed. Use actual stickers or just draw a star or a smiley face. The point is to show mission accomplished. Jot down little notes. I like to note my energy level, rate my workout, and if I experience any unusual aches and pains.

9 3. Keep your calendar in plain sight! I can't emphasize this enough - make sure you see your calendar every single day. Out of sight is literally out of mind. I cannot tell you how many times I have made grand resolutions, wrote a well-thought-out plan and then somehow forgot all about it. What?? If you are making the effort to set goals, please keep your goals and your motivation in front of you at all times. See 10 Creative Ways to Remember Your Goals on my blog for some ideas. I hope this helps! Make sure to let me know how the monthly fitness calendar is working for you and if you d like to see any changes!

10 My health & fitness goals this month (think strength, endurance, flexibility) are: Mon Tues Wed Thur Fri Sat Sun 3. What is my motivation & inspiration this month? How will I reward myself?

11 THE JOURNEY CONTINUES... Never give up. You never know who you are inspiring. DON T BE AFRAID TO SHARE YOUR STORY The Resource Page was supposed to be The End of this planner, but I changed my mind. I want to encourage you to SHARE YOUR STORY with others. We are all a work in progress, but know that the healthy habits you are incorporating into your life will inspire and encourage others to make changes. You know what? You are probably inspiring the people around you NOW without even knowing it. There are lots of people who want to lose weight or who want to get fit and they can t seem to make permanent changes. They are afraid to try another diet or another workout program. They may be silent, but they are watching. They are watching YOU, dear reader, and they re watching me. Maybe one of those people will hear my story, or will hear your story and our successes might inspire them to finally make changes. Your struggles, and your successes, might inspire someone to take a leap of faith and try again. So be an inspiration. Don t be afraid share your story with the world. I ll be waiting to hear it. I M FINDING MY WEIGH TO MAINTAIN And who am I? If we haven t already met via my blog, I m Jacqui. I m a wife, mom, half marathon runner when my knees cooperate, and less-than-amazing guitarist. After struggling with my weight for YEARS, I lost 80 pounds about six years ago and blog about health & fitness to keep myself inspired and motivated to keep the weight OFF. I d love if you visit me on There you can read MY story and see my big fat before picture. If you want more personal help to reach your goals, let me know. I d love to help you write YOUR fitness success story! Know that you re not alone. Spending years of my life overweight was really a BLESSING because I understand. I can relate to feeling fat, depressed and defeated. I am happiest when I help people who are afraid to try one more program for fear they will fail again. People JUST LIKE ME. Do you need a fitness cheerleader? me (Jacqui at WeighToMaintain@gmail.com) or sign up for a free Team Beachbody membership at the link below. I ll contact you and we can work together to set and ACHIEVE your goals! My Website Weigh to Maintain Healthy living tips & tricks, reviews, clean eating, & fitness. WeighToMaintain.com Team Beachbody FREE membership. Log workouts, plan meals, fitness forum, articles on exercise & nutrition. Beachbodycoach.com/JacquiGrimes