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We all want to be fit and healthy but so many times we fail. It’s too easy! There are so many tempting distractions (take-outs being my biggest!) that a few weeks down the line we’re back to our old habits. You want to know why most people fail at achieving their goals? Lack of preparation.
“A goal without a plan is just a wish”
Yup. You’d never dream of booking a holiday without researching the resort, weather, prices, etc. would you? So dreaming of a healthier lifestyle with no plan at all is just going to result in disappointment. Here is a quick guide to show you how you can your planner to be fitter and healthier than ever!
PURCHASE THE FITNESS & HEALTH PLANNER
It’s worth buying pre-made printable planner inserts to track your progress. The planner I’m showing you in this guide is the custom colour fitness & health planner available from the shop here. However there are lots of brilliant printable planners available on Etsy that will suit your style of planning.
WHAT DO YOU WANT TO ACHIEVE?
You need to know what you’re aiming to achieve so that you can measure your progress. Use a body tape measure to calculate your measurements. Place the results in the ‘before’ column so that are you able to track your inch loss over time.
Now have a think about what you would ultimately like these stats to be – make sure they’re realistic and healthy! You can use the ‘body goals’ insert to draw your measurement goals like the example below. Hold yourself accountable for these goals and refer back to them regularly to remind you of what you’re aiming for.
DIET IS IMPORTANT!
You’ve heard it a thousand times already – abs are made in the kitchen, not in the gym! You might already do 100 sit-ups a do but if they’re hiding under a little layer of fat then they are not going to be seen. Sad but true!
Do a little research and consider how many calories you are going to allow yourself a day. If your goal is to gain muscle then be prepared to eat a lot more calories (yay!).
It’s easy to get carried away and track every little calorie but try not to take it too seriously. As long as you have some sort of indication of what your meal contains then that’s the important thing! Use the ‘Fitness & Calorie Log’ to write down the estimations. If you find you have gained weight one week then you can look back and consider what meals the extra weight came from.
Struggle for time? If you struggle for time in the kitchen then try this recipe book: Lean in 15: 15-Minute Meals and Workouts to Keep You Lean and Health. You may have heard of him already but he is HUGE in the UK. He incorporates 15 minute HIIT session with quick and healthy recipes to help reach your goals. Perfect if you’re a full-time worker or mum!
TRACK YOUR PROGRESS
Set a time frame and get into the habit of tracking your progress regularly. Weekly is a good amount of time as you are regularly measuring your success so are less likely to get bored. You can use the ‘weight loss tracker’ and ‘progress tracker’ to write down your results. Prefer to have a visual overview of your progress? You can even use the blank graph provided to display your highs and lows.
If you’re a sticker lover like me then you could even try these bright Fitness & Health Tracker Stickers to measure your development.
TRACK THOSE REPS!
For me, it’s not necessary the weight aspect that gives me motivation. It’s knowing that I’m able to lift a little heavier or run a little further. It’s these indications that prove to me that my body is improving and is able to push harder than before.
That’s why I track my reps and miles by using the ‘Cardio Training’ and ‘Strength Training’ inserts. The results also show me where I need to improve. For example, you might be killing it on the treadmill but slacking a little on the stationary bikes. Use the results to push you harder so that you are achieving all-rounded results.
MAKE SURE YOU GET THEM Z’S!
Get more sleep? Easy! Your body needs time to repair in between workouts so it’s super important that you allow yourself enough rest between each gym session. Think that going to the gym twice a day will help you to achieve goals quicker? Forget about it. If your not allowing your body to repair sufficiently then you’re not going to hit them targets.
Best way to help your body repair? Sleep and lots of it! If you’re sleeping patterns are a little unpredictable then it might be worth tracking how many hours you’re getting each night.
There are also loads of brilliant sleep tracking apps to download to your phone. If you difficulty stay asleep then using an app may help to pinpoint the cause of insomnia.