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LyzabethLopez.com
Train with Lyzabeth
SUCCESS TRACKER
By Lyzabeth Lopez PTS, RHN, FIS, ACE, OGF
“The difference between a dream and reality is a deadline. Start now, track your success and stick to it! YOU CAN DO IT!”
Congratulations on starting your journey to the healthiest, hottest most successful you! I’ve created a success diary to help you to track your progress on your plan. I highly recommend that you take the time to follow and fi ll out each section every day. Sometimes we take the little things for granted on our way to success, but I want you to learn to be in tune with your body and understand what it is to feel healthy. A hot body will be an awesome ‘side effect’ of you becoming healthy, happy and hot!
Photos are my favorite way of tracking progress. The scale can be tricky due to muscle weight, water weight etc. skew-ing the numbers and confusing you. Photos don’t lie! This is your most important means of tracking your progress, please take photos of yourself in a bikini or tight, bike shorts and a short, sports top. (do not wear loose clothing).
Measurements are a great way to track the changes in your body. Don’t pull the tape too tight or hold too loose. Use a mirror beside you to ensure that you are measuring evenly across the body.
Weight is a measurement that most people track. I would suggest that you weigh yourself a maximum of once every two weeks. Any more than that can cause confusion and may make you feel like you are falsely progressing more or less quickly than you actually are. A once-a-month recording is more than enough. Please take this measurement in the morning at the beginning of each 30 days.
The Mini Fit Test is a way to track how fi t you’re getting. This is a fun measurement to help you realize that it’s not just about what’s happening on the scale, but that your body is getting fi tter and stronger! Please do this on Day 1 of each month!
Food Diary logging is a great way to stay on track and stay accountable. The best way to do this is to track EVERYTHING good and bad (even that whole pizza or tub of ice cream that you ate). Only you who will see this and be accountable.
Mood tracking is a great way to see how your mood and body are closely related. Watch how your mood is the day you eat dairy or gluten and other highly sensitive foods compared to days that you eat perfectly. Of course there are lots of other factors when it comes to food, but it can be a revealing experiment.”
Sleep Quality can directly be affected by quality of food, stress, supplements, workout, and trying to go to sleep and to wake up at roughly the same time every day. In the daily sleep tracking box, I’m asking you to track wake/sleep time and good /bad sleep.
Workout A workout during the day can lead to a great sleep, better mood, increased energy and of course, a hot body! Even if you only managed to get 20 minutes in that day, log it and feel great! Don’t feel bad about rest days. Rest days are important as well. Aim for two rest days a week.
Belatedness & Headaches are both common side effects of food sensitivities and dehydration. Tracking days that these ailments occur and do not occur can help you determine if your diet, sleep or workout patterns directly affect them. If they do, this may assist you in making bloating and head-aches go away for good!
Whole Food Supplements can be magical for the body. They can help fi ll in the cracks that our diet may overlook. We can also super-dose some supplements that can help the process, including: heal the intestines, build muscles, lose weight, and make your hair, skin and nails grow and glow, among other amazing attributes. Tracking your intake of supplements will help you to measure what is working, along with keeping you accountable to taking them.
Cardio can be anything from a workout class to a long or short run. Tracking this can keep you motivated and maybe even make you want to try new types of cardio.
Muscles Trained Today can help you track what muscles have trained each week to keep your goals on track.
Weight Training will track exactly what your workout looked like. You can look back at these workouts and try to outdo them, redo them or use as a guide to get you to further goals.
Exercise Other is listed for exercise routines that don’t fi t into the boxes above.
Things you are thankful for today is great to track as we often get so busy in our day that we forget to sit back and look at what we have, and what we have achieved, and say ‘thank you’.
Things you learned today is great to write down to ap-preciate how far you’ve come, refl ect and remember. This will also make it more likely that you’ll remember the new information that you learned.
xoxoLyzabeth Lopez
Congratulations on starting your journey to the healthiest, hottest most successful you!
success, but I want you to learn to be in tune with your body and understand
WHAT TO TRACK & WHY
“The secret to getting ahead is getting started.”
MONTH 1
DAY 1START HERE!
MONTH 1
FRONT DATE:_________________________
Place photo here
DAY 1
BACK DATE:_________________________
MONTH 1
Place photo here
DAY 1
SIDE DATE:_________________________
MONTH 1
Place photo here
DAY 1 MONTH 1
MEASUREMENTS
Chest: _________(measure the largest part of your chest)
Waist: _________(measure the smallest part of your waist)
Hips: _________(measure the largest part of your hips)
Thigh: _________(measure the largest part of your right thigh)
Weight: _________(remember – muscle weighs more than fat, so this is not the best way to measure progress)
MINI FIT TEST
Number of push ups from toes: _________(Goals: 0-5 average | 6-19 intermediate | 20+ advanced)
Number of burpees in 20 seconds: _________(Goals: 1-3 average | 4-6 intermediate | 7+ advanced)
Weight used for deadlift (20 reps): _________
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFULL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 1
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 1
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 2
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 3
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 4
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 5
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 6
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 7
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 8
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 9
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 10
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 11
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 12
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 13
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 14
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 15
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 16
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 17
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 18
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 19
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 20
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 21
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 22
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 23
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 24
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 25
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 26
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 27
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 28
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 29
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 30
FOOD, HEALTH & QUALITY OF LIFE
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 31
MONTH 2
LyzabethLopez.com
DARE TO GO THE
DISTANCE?
START HERE! MONTH 2
FRONT DATE:_________________________
Place photo here
BACK DATE:_________________________
MONTH 2
Place photo here
SIDE DATE:_________________________
MONTH 2
Place photo here
DAY 1 MONTH 2
MEASUREMENTS
Chest: _________(measure the largest part of your chest)
Waist: _________(measure the smallest part of your waist)
Hips: _________(measure the largest part of your hips)
Thigh: _________(measure the largest part of your right thigh)
Weight: _________(remember – muscle weighs more than fat, so this is not the best way to measure progress)
MINI FIT TEST
Number of push ups from toes: _________(Goals: 0-5 average | 6-19 intermediate | 20+ advanced)
Number of burpees in 20 seconds: _________(Goals: 1-3 average | 4-6 intermediate | 7+ advanced)
Weight used for deadlift (20 reps): _________
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 1
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 1
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 2
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 3
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 4
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 5
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 6
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 7
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 8
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 9
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 10
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 11
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 12
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 13
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 14
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 15
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 16
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 17
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 18
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 19
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 20
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 21
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 22
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 23
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 24
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 25
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 26
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 27
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 28
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 29
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 30
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
DAY 31
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
MONTH 3
LyzabethLopez.com
GO THE EXTRA MILE
IT’S NEVER CROWDED!
DAY 1START HERE!
MONTH 3
FRONT DATE:_________________________
Place photo here
DAY 1
BACK DATE:_________________________
MONTH 3
Place photo here
DAY 1
SIDE DATE:_________________________
MONTH 3
Place photo here
DAY 1 MONTH 3
MEASUREMENTS
Chest: _________(measure the largest part of your chest)
Waist: _________(measure the smallest part of your waist)
Hips: _________(measure the largest part of your hips)
Thigh: _________(measure the largest part of your right thigh)
Weight: _________(remember – muscle weighs more than fat, so this is not the best way to measure progress)
MINI FIT TEST
Number of push ups from toes: _________(Goals: 0-5 average | 6-19 intermediate | 20+ advanced)
Number of burpees in 20 seconds: _________(Goals: 1-3 average | 4-6 intermediate | 7+ advanced)
Weight used for deadlift (20 reps): _________
DAY 1
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 2
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 3
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 4
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 5
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 6
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 7
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 8
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 9
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 10
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 11
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 12
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 13
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 14
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 15
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 16
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 17
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 18
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 19
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 20
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 21
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 22
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 23
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 24
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 25
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 26
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 27
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 28
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 29
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 30
WORKOUT & MOTIVATION CARDIO Type Time Intesity Other
Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight
Exercise Other
THANKFUL LOGThings you are thankful for today:Things you learned today:
NOTES
Total Water (only water counts, not other beverages)
# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)
Wake time/Bed time ______ am ______pm
Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N
FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Supplements
DAY 31
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