|Stay on track in December with a printable exercise tracker & fitness calendar!|
I have always been one of those people enamored with planners and organizational systems – and the more intricate (and colorful!) the better! These days I keep my calendar on my phone, but here is one area where I believe paper is better – and that is having a monthly summary – at a glance – of the critical areas in my health plan, especially my workouts.
I need to see the big picture.
Sometimes technology complicates our lives rather than simplifies, and often we track data in different apps or in multiple locations. (See my Healthy Habits Sticker Chart post HERE.) I’m guilty of info overload; to see if my food is on track I need to look in MyFitnessPal and then check my Google docs workout chart. Oh yes, and then Google calendar for my pre-planned workouts. A little inconvenient, yes??
What if you have one or two more little habits you’d like to track, such as drinking 8 glasses of water a day or getting 7 hours of sleep. Wouldn’t it be great if all those things were located in one place??
I hope you’ll agree that the answer is YES. I’ve created a printable Fitness Calendar to track YOUR important information this month. (Stay tuned…I’ll also have printable monthly calendars for 2014!)
Print out your calendar HERE!
How to Use Your Fitness Calendar
It’s totally simple and self-explanatory. But first…
Find a place to keep your calendar.
Put your calendar where you will see it every single day. Hang it on the fridge, pop it in your planner, or keep on your desk at work. It doesn’t matter where, it just matters that you will see it every day.
Find some quiet time.
Set aside 15 minutes of quiet time to personalize your calendar. Then…
Set your GOALS.
What do you want to accomplish this month? Is it to workout consistently four days a week? Join a gym? Sign up for a 5k? Try a yoga class? Write down up to three goals for December in the space provided. And then review those goals daily.
What is your motivation?
Knowing what motivates and inspires you is important for your success. Motivation is unique to YOU and may change over time. My first big motivating factor in 2008 was to reverse my pre-diabetes. Other times it was to fit into a pair of skinny jeans, or not to embarrass myself running a half marathon. Fill in the box with your motivation this month.
Choose a reward.
This is the fun part! How will you reward yourself if you meet your goals (or come close)? Schedule a massage? Buy a new pair of earrings? Plan a fun activity with a friend? Your hard work and dedication should be rewarded and it’s up to you to take care of yourself. Choose something that will inspire you all month.
Enter your monthly stats.
Fill in your weight, body fat percentage (if you know it) and measurements. No need to obsess about these details or feel badly if they’re not where you want to be. Weight and measurements are data points only. Think of yourself as an investigator gathering and recording data! You will use this information to assess your progress next month.
Enter your planned workouts one week at a time.
Now your calendar is prepped and ready to go. Use the squares to pencil in your workouts a week at a time. Look at your appointment calendar to see the most convenient days to work out. You don’t need to be obsessive and workout six or seven days. If you’re a newbie, just schedule two or three. This is a busy time of year so don’t feel bad if you’re not rocking your workouts like you might do at other times.
Keep your goals in mind.
Remember your goals when penciling in your activities. If your goal is to increase cardio endurance, then plan a spinning session, go for a run, or take an aerobics class. If you need to improve flexibility, then schedule yoga or Pilates classes. Choose your busiest days of the week for your rest days.
Check your calendar daily and fill it in!
When you complete a workout, add a sticker! Or, draw a star! Highlight your workout in with a bright color. It doesn’t matter what you do — you don’t need to go shopping for special stickers – just note in some fashion that you completed the workout. If you did not do the workout penciled in, then just jot what you did do, or if you took an unplanned rest day.
Use the calendar to track other habits.
Is there something you want to track like hitting a calorie goal, monitoring your water intake or sleep? Just draw a simple key on the calendar and add a heart or a circle or square or place a sticker when you meet that goal.
Now go workout!
It is incredibly simple to set up your calendar and keep it going. Each day when you glance at your calendar you will see in black and white (or colorful markers!) how you are progressing. If you don’t have many stars on your calendar, you know you are not making exercise a priority. You can’t accidentally “forget” your goals or planned workouts.
I hope you enjoy the December Fitness Tracker. You are welcome to share this with any friends or family members who might benefit. Please let me know if the calendar helped you this month!