Your Fitness Journal and Achievable Goals

June 9

Sometimes getting fit can seem like an impossible task to achieve. There are so many different obstacles to overcome, so many life changes to be made. Then you’re faced with the big question: where to begin? The most important step in your journey may be starting a fitness journal. In it, you can log your progress and, more importantly, make goals.
Many people, when they start working to become fit, have a clear goal in mind, some final number of pounds to be lost or an ideal weight to be reached. That final goal, though, can often be daunting on its own, so it’s important to give yourself the benefit of smaller, more achievable goals that you log in your fitness journal.

Say, for example, there is a specific amount of weight you want to lose. Instead of having that potentially intimidating number running around in your head, why not give yourself a deadline for that big goal and then split the overall weight loss into weekly chunks? Writing these smaller numbers in your fitness log will help you to feel more confident in your ability to achieve your ultimate goal.

There’s also the problem of bad weeks. No quest for fitness will ever be without bumps in the road, and having your fitness journal by your side can help to keep you from becoming upset when you encounter these rough patches. Because you are aiming for more frequent and smaller goals, missing one of these milestones is not as horrifying as staring at a single number which never changes. Also, adjusting your small goals in your fitness journal in order to compensate for the one you missed can be a motivating experience, a real opportunity for you to reaffirm your commitment to becoming healthy.

Another benefit of creating small steps is the sense of accomplishment you feel whenever you meet your goal. There is no better feeling than setting a goal and then pulling it off. Remember to allow yourself the opportunity to acknowledge those accomplishments. This acknowledgement can be as small as putting a large check next to the goal in your fitness journal. Or perhaps you’ll allow yourself a treat, something you save for just this occasion. Whatever the case, the good feelings you receive can help you become even more motivated towards realizing your final goal. So remember when beginning your quest towards a healthier life: smaller, more achievable goals, faithfully logged in your fitness journal, are the little steps you need to help you towards your ultimate fitness goal.

Once you’ve set your goals, begin recording your daily activities to include everything that you eat and drink and any exercise that you do. If you want to count calories, keep track of protein, sodium, saturated fat and cholesterol, a fitness journal will make it easy to do.

A journal gives you so much more control over your life. By writing everything down, you become accountable for all the food that you put into your body. It is up to you to make the right choice for your fitness goals. Before you eat that piece of cake, or that doughnut, ask yourself if this will bring you closer to your goal.

When you feel tempted to eat something that you have decided to avoid, take out your journal and read through your goals, if you still want to eat it, go ahead and eat half, then take time to write in your journal. This little interruption may be all you need to help you regain your willpower.

The journal is an excellent tool for keeping you on track all throughout your life, but especially when you are just starting a weight loss program. Many times people will start off strong, lose some weight and then start to slack off, before long they give up and sometimes end up regaining the weight that they lost. The fitness journal can help to keep you from falling prey to that behavior.

When you write in your journal everyday, you form a connection between your mind, body and the journal. It tells a story of your dreams, struggles and victories. It keeps you connected to your fitness program and brings overwhelming success.

It has been proven time after time that people who use a fitness journal to record everything they eat and drink and all of the exercise that they do, have a far greater chance of successful weight loss than those who do not.

Keeping a journal is all of the things that I’ve mentioned so far, but I find it to be a fun and rewarding activity too. It not only relieves my mind of the burden of so many thoughts, it’s just fun to see if I can reach the goals that I set for myself.

Some weeks I can, other weeks I’m not as successful, but the best thing is to keep trying. Physical fitness is not just a phase—it is a healthy way to live better and longer.  I believe in alternating my fitness program with three days of aerobic activity alternated with three days of strength or resistance training.

The aerobic activity can be anything that you like to do from walking, running, skating, biking swimming or playing sports. These activities raise your heartbeat for cardiovascular health. The best results are achieved by engaging in these activities for at least 30 minutes.

Check out my Exercise section for my resistance training exercises that build muscle to make you stronger, longer, leaner and meaner. Be sure to record these exercises in your fitness journal. You can challenge yourself to take the exercises to the next level by recording your goals in the journal.

Fitness4Her is a complete diet and exercise program designed for women. The journal is the other part of the trilogy and it will help to ensure your success. Take the 90 day challenge to Empower Beauty® and let the journal be the tool to help you get it done.

Journalists, tell us and our readers about your journaling experiences in the comment space below:

~ Karen Ficarelli

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Posted In: Journaling


  1. Keep posting stuff like this i really like it

  2. cna training on 06/15/2010 at 12:36 am
  3. You are perfectly correct. Journals and charts are very good tools. When you think things aren’t working, you can take a look at your progress and re motivate yourself.


    ps A tape measure is a plus also.

  4. Greg V on 07/10/2011 at 8:25 am

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