If you are a reader of our Strand Fitness blog, you know of my struggles with weight loss. I can get the weight off, but it always finds a way back on. It may take a decade to regain the weight, but it eventually comes back. Recently I turned to journaling as a means to figuring out my permanent solution. I love this life tool and have used it in many facets of my life since being introduced to journaling in my freshman English class in college.
Instead of a blank page journal, I took to the Internet to find a fitness journal that would provide a focused structure for me. The one I purchased is pictured below – MyFit Life.
Journals create a sense of accountability
Within the first few weeks of using this journal, I discovered a disconnect in my efforts. My goal of permanent weight loss and my daily behaviors were two ships passing in the night. There wasn’t much connection. In other words, I wasn’t feeling much accountability for what I was doing. But as I recorded my daily actions and looked at the results, I began to feel more responsible for what I was doing. Everything I was doing was down in writing, and it was looking right at me. There wasn’t much wiggle room to deny it or push aside it.
It is in the asking and assessing that we begin to see how we are responsible for what we do. We don’t have to like it. But if we want to change the direction of our journey, we need to take ownership. This is the benefit of a journal. It helps you own what you are doing and puts you in a place where you can begin to do something about your actions and your results.
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Journals are workbooks that help you plan and record results
Creating lasting change takes planning, recording and assessing results, and adjusting your habits based upon your outcomes. A journal enables you to look at key questions. I love that this journal helps you do just that.
- What did I plan to do?
- Did I do it? If not, why not?
- What were my results?
- Am I okay with the outcome? If not, what will I do differently?
This page (above) offers a quick means of planning what you are going to do for the week in three areas key to weight loss: exercise, nutrition, and habits. On these pages, you can make some quick notes to outline what you want to work on for the week. I love the fact that your shopping list is right next to your goals. It is a perfect way to think about how your goals are tied to what you put in your shopping cart!
We can help you lose weight and be healthy! Contact Pam ((630-653-8152 or email@example.com) to learn how you can get the guidance and accountability to lose weight, be healthy, and feel “less old.”
Logging your food intake is essential
Here is a quick way (below) to record your meals and what you consumed during the day. This is one of the most simple food logs that I have seen. You can make note of what you ate and then account for the food across important nutrient categories. Tally up your results and you can see how many portions of what type of nutrient you are eating. This is important information to have and be able to respond to in your weekly efforts.
Assessing your results helps you take ownership
I used these daily pages (see below) to plan, record, and reflect on what I did and how I felt about my actions. Check out the smiles and frowns at the bottom on the page. I started out with many frowns. And it drove me crazy! I had to reconcile with the fact that the only way to change the outcome (get some smiles) was to change my behavior. When you own it, you can take control and drive your own ship. Without ownership, you will end up going nowhere fast.
In the page above, you will notice questions on gratefulness, commitment, and your “why.”
- Being grateful is an important part of this journey as it reminds you of the positive things in your life. It is a practice of positivity that will enhance your journey.
- Reaffirming your commitment to your actions on a daily basis keeps you connected to your goals and the results you want to create.
- Staying focused on why this commitment is important builds motivation and readiness to stay on track.
If you want to purchase this journal, you can find it on Amazon (click here)
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End your struggle to lose weight on your own! Get the guidance and accountability you need to lose weight, be healthy, and feel “less old.”
Contact Pam (630-653-8152 or firstname.lastname@example.org) to schedule your complimentary fitness consultation.
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Strand Fitness is a personal training studio in Downtown Wheaton, serving Glen Ellyn, Carol Stream, Winfield, & Chicago Western Suburbs. To learn more about how Strand Fitness can help you reach your fitness goals, contact Pam (630-653-8152) and schedule your free fitness consultation.
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