Super Food and Fitness Journal

This journal was created as an easy way to log what is going on in your health. You will notice that after each meal time you are asked how you feel, energy levels and if you are bloated, this is to help identify problem foods. Many people have food allergies and are not even aware of it. When you ask yourself these questions often you will get to see patterns appear of how foods are having an effect on you. This journal is very simple so that you can use it for what you want. There is...
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This journal was created as an easy way to log what is going on in your health. You will notice that after each meal time you are asked how you feel, energy levels and if you are bloated, this is to help identify problem foods. Many people have food allergies and are not even aware of it. When you ask yourself these questions often you will get to see patterns appear of how foods are having an effect on you. This journal is very simple so that you can use it for what you want. There is a section for exercise and you can fill in reps, weights and your cardio. At the end of each exercise section there is a space for RPE or Rate of perceived exertion. This is to rank your workout intensity on a level of 1-10. This will help you to see how hard you are working and if you need to mellow out or make it more intense. As we continue to exercise we get stronger so an exercise that at one point may have ranked as a 7 or 8 on the RPE scale may start to feel more like a 5 or 6. So when that happens you know it is time to challenge yourself more and step it up. There is a place to measure yourself at the beginning and the end of the month. The body weight measurement is just another tool to get an overall idea of what is going on in your body. I would urge you to not put too much faith in the scale. As your body composition changes you weight can go up even if you are losing inches, keep that in mind and put more stake in other measurements. Body fat percentage is one of the best and most accurate way to know what is going on with your body composition. There are areas for you yearly and monthly goals. Aim to give yourself more of a goal than just fat loss. fat loss will happen when you have other goals set. It is okay to have one of your goals be fat loss but make some other goals to focus on as well. People who like to run for example may have a goal of a marathon, while they are working towards their marathon they will automatically lose body fat. Weight is a fickle thing, some people will drop body fat like crazy right away and some it may take months to really see the weight come off. So when I see people that are only focused on weight loss as a goal they tend to drive themselves crazy. So instead of the head game make goals that are positive and uplifting for you. Remember you will not get there all at once, it takes lots of small steps to add up to a big change. So find what works for you and stick to it! You will make it to your goal, just be persistent, patient and believe that you can do it! LIVE FULL OUT!