Exercise your mind and body

Posts tagged ‘Journal’

Write it down, watch it happen…

Write it down, watch it happen:
maintaining a journal can help keep you accountable as you work toward your fitness goals.

If you ask any personal trainer, they’ll tell you that keeping a food journal of everything they eat even if they were uncomfortable doing it, is one of the keys to success.

Once you keep a food journal for at least a week, you’ll be shocked at what you find.  Little did they realize how many times they stopped off at the office M&M jar. These calories add up fast: One pound equals roughly 3,500 calories, and one handful of M&Ms each day adds up to more than half that in a week! That’s not including the morning coffee with cream or bites of your son’s ice cream before bed.

Journaling is a way to write down your thoughts, feelings and emotions. It doesn’t have to be about nutrition if that’s already a strong point. Maybe you have a lot going on in your life or you want to get stronger in the gym. Maybe, like me, you take on a lot of responsibilities and need to journal to keep from falling behind.

Food journaling; recording the weights, reps and sets you use; note-taking; and diary-writing are all productive methods of staying focused, achieving your goals and–believe it or not–reducing stress.

I don’t always write down what I eat (I usually eat the same things every day). However, I’m a huge list-maker and note-taker. I have sticky notes everywhere and my Itouch is my agenda that is in my purse at all times. This allows me to stay on top of things and gives me a sense of accomplishment as I cross items off the list. If I have an idea, I jot it down so I don’t forget.

Each person has a unique way of journaling; there’s no right or wrong way to do it. But if you have trouble reaching your goals or your life gets crazy and hectic at times, give it a try. Hopefully it’ll work as well for you as it does for me!


1/ Get a small notebook, a sticky notepad or an agenda book. Decorate it and make it your own. Keep it with you.

2/ Determine your goal and write it on the first page. Do you want to lose/ gain weight? Get stronger? Reduce stress? Feel accomplished?

3/ Be consistent. Journals are always fun to look back at. I still have workouts from high school and daily nutrition logs from 10 years ago. Hilarious!

4/ Be honest with yourself. No one else has to see it.

5/ Or start a blog and use it as a journal 🙂

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