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TRANSCRIPT
THE
PLANNER
health and fitness
www.starktape.com
COPYRIGHT STARKTAPE
All Rights Reserved. Reproduction without permission is prohibited. No part of this Health and Fitness Planner may be altered in any form whatsoever, electronic or mechanical - including photocopying, recording, or by any informational storage or retrieval system without express written, dated, and signed permission from StarkTape. This content cannot be sold under any circumstances you have only personal rights to this product. All images are copyrighted and are owned by the author and/ or publisher. No images can be copied, altered, or reused without consent.
DISCLAIMER
This Health and Fitness Planner contains general information and is for informational purposes only. You should use proper discretion, and consult with a health care practitioner for an advenced an professional plan.
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INTRODUCTION GUIDE TO BLOOD FLOW RESTRICTION TRAINING!
Blood flow restriction (BFR) training is a novel training strategy that involves the use of cuffs or wraps placed proximally around a limb, with the aim of maintaining arterial inflow while occluding venous return during exercise . Blood flow restriction training has been used during a range of exercise modes. These include walking, cycling and resistance training. When performing resistance training with blood flow restriction, relatively light loads but fairly tight cuffs or wraps are most commonly used. Practically, blood flow restriction training is most commonly employed when using resistance training with low loads of around 20 – 30% of 1RM and with wraps that are wrapped at a perceived tightness of 7 out of 10.
KaatsuKaatsu is a patented training method that was developed by Dr. Yoshiaki Sato. The method involves compression of the vasculature proximal to the working muscles using apparatus known as the Kaatsu Master Device.
Blood flow restriction trainingWhen compression of the vasculature proximal to the working muscles is achieved via means other than use of the Kaatsu Master Device, the term “blood flow restriction training” is more commonly used. A popularly-used alternative means of applying this pressure is through the use of elasticated knee wraps. Owing to the simplicity of this method, this type of blood flow restriction training is often termed “practical blood flow restriction training” to differentiate it from the more carefully controlled method in which inflated cuffs are used to produce a calibrated pressure.
Occlusion training The term occlusion training is often used interchangeably with blood flow restriction training. As such, occlusion training is also a training strategy that involves cuffs or wraps being placed
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WHAT SHOULD I USE TO WRAP, AND HOW TIGHTLY SHOULD I WRAP?
Traditionally, BFR involves the use of a specialized inflatable cuff, known as a KAATSU device, to restrict venous blood flow. The advantage to such devices is that you can precisely control the pressure and always replicate it on workouts
Unfortunately, most individuals do not have access to this sophisticated device, which has led our lab to create and complete extensive research on what is known as practical BFR (pBFR). Practical BFR involves the use of StarkTape elastic wrap to restrict blood flow.
HOW TO WRAP
DO
• Use a narrow (5-9 cm) cuff of bandage to reduce the
risk of occluding the arteries• Wrap the layers
• Use ace bandages,narrow tourniquets or
knee wraps.
DON’T
• Use wide (>10 cm) blood pressure cuffs
• Wrap in a spiral fashion covering a large amount of
the limb
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HOW TIGHT TO WRAP
DO DON’T• Aim for 6-7 tightness on a scale of 10• Fell OK erring on the side of „a little too loose”. 40 and 80% occlusion have shown the same level of muscle and strength gains!
• Wrap to the point where you feel numbness or tingling.• Wrap so tight that you have trouble performing more than a few reps. High reps (at least 15 per set) are the norm for BFR!
While practical, one concern is that you may restrict both the arteries and veins. Arteries bring blood to the muscle, while veins take blood away. To get the maximal swelling response, you want blood coming to the muscle and staying there. Thus, we want to restrict blood flow to the veins without occluding the arteries. This is important to understand because all of the potential negatives resulting from BFR stem from fully occluding both the veins and arteries. In fact, there is evidence that wrapping tight enough to cause arterial occlusion may actually decrease muscle growth at the site wrapped.To solve this problem, our lab looked at the effects of perceived pressure on blood flow during pBFR. We used knee wraps on the legs and wrapped subjects at a perceived pressure of 0, 7, and 10 out of 10, with 10 being the tightest you could wrap. We found that for the legs, pBFR at a perceived pressure of 7 out of 10 resulted in venous restriction, but not arterial. We also found that when training under this pressure, the subjects experienced drastically increased cell swelling, recruited more muscle, and had a large amount of metabolic stress.
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However, it is important to note that at a perceived pressure of 10 out of 10, both venous and arterial blood flow were totally restricted!
WHERE SHOULD I WRAP, AND HOW WIDE SHOULD I WRAP?
Research has shown that a narrower cuff width (5-9 cm) reduces the risk of occluding the arteries, compared to a wider cuff or wrap (13+ cm).1 For this reason, I also recommend wrapping at the top of the legs or arms in a layered manner rather than wrapping in a spiral manner all the way down the arm or leg.The size of your arms or legs will also determine how tightly you should wrap. Research shows that smaller limbs have a greater probability of being arterially occluded. For most people, I recommend wrapping at a 7 out of 10 on the legs and a 6 out of 10 on the arms.
DO DON’T• Wrap at the top of the arm or leg only.• You can wrap your arms for shoulder or chest workout or your legs for glutes. Just use your head and keep weights light!
• Don't wrap at the knee for calf training or at the elbows for forearms. Wrap high on the leg or arm.• Wrap for any lift above 50% of your 1RM. 20-40% is the sweet spot.
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MY FITNESS GOALS
BEFORE AFTER
Picture Here Picture Here
WEIGHT
CHEST
WAIST
HIPS
UPPER ARM
THIGH
CLOTHING SIZE
MY GOAL
WEIGHT
CHEST
WAIST
HIPS
UPPER ARM
THIGH
CLOTHING SIZE
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30 DAY CHALLENGE
CHALLENGE MY REWARD START DATE
FINISH DATE
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10
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30
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HABIT TRACKER
1 2 3 4 5 6
7 8 9 10 11 12
13 14 15 16 17 18
19 20 21 22 23 24
25 26 27 28 29 30
HABIT:
REWARD:
1 2 3 4 5 6
7 8 9 10 11 12
13 14 15 16 17 18
19 20 21 22 23 24
25 26 27 28 29 30
HABIT:
REWARD:
1 2 3 4 5 6
7 8 9 10 11 12
13 14 15 16 17 18
19 20 21 22 23 24
25 26 27 28 29 30
HABIT:
REWARD:
1 2 3 4 5 6
7 8 9 10 11 12
13 14 15 16 17 18
19 20 21 22 23 24
25 26 27 28 29 30
HABIT:
REWARD:
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MEASUREMENT TRACKER
WEEK
1
WEEK
2
WEEK
3
WEEK
4
WEEK
5
WEEK
6
WEEK
7
WEEK
8
WEEK
9
WEEK
10
WEEK
11
WEEK
12
NECK
UPPER
ARM
CHEST
WAIST
HIPS
BICEPS
THIGH
CALF
WE
IGH
T
DATE
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12
3
4
5
6
7
8
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10
11
12
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TRACKER
HEALTH & FITNESS HABITS
JAN FEB MAR APR MAY JUN
JUL AUG SEP OCT NOV DEC
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MEDICATION TRACKERMONTH OF:
M T W Th F Sa SuWEEK 1
WEEK 2
WEEK 3
WEEK 4
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HEALTH GOALSMONTH OF:
GOAL ACTION STEPS
______________________
______________________
______________________
______________________
Achieve by: ___________
DATE ACHIEVED:
______________________
REWARD:
______________________
__________________
__________________
__________________
__________________
__________________
GOAL ACTION STEPS
______________________
______________________
______________________
______________________
Achieve by: ___________
DATE ACHIEVED:
______________________
REWARD:
______________________
__________________
__________________
__________________
__________________
__________________
GOAL ACTION STEPS
______________________
______________________
______________________
______________________
Achieve by: ___________
DATE ACHIEVED:
______________________
REWARD:
______________________
__________________
__________________
__________________
__________________
__________________
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CALORIE & FITNESS LOG
WEEK: STARTING WEIGHT:
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
MONDAY
TUESDAY
WEDNESDAY
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
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FRIDAY
SATURDAY SUNDAY
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
DAILY CALORIE INTAKE FITNESS
EXERCISE TIME CALORIES BURNED
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
DAILY CALORIE INTAKE
FITNESS
EXERCISE TIMECALORIES
BURNED
DAILY CALORIE INTAKE
FITNESS
BREAKFAST EXERCISE TIME
LUNCH
DINNER
SNACKS
THURSDAY
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
BREAKFAST
LUNCH
DINNER
SNACKS
BEVERAGES
BREAKFAST
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL
CALORIE
INTAKE:
TOTAL CALORIES
BURNED:
CALORIES
BURNED
BEVERAGES
TOTAL
CALORIE
INTAKE:
TOTAL CALORIES
BURNED:
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CALORIE REFERENCE
FOOD / DRINK AMOUNT / SERVINGS CALORIE COUNT
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WEEKLY EXERCISE AGENDA
MON TUE WED THU FRI SAT SUN
8 AM
9 AM
10 AM
11 AM
12 NN
1 PM
2 PM
3 PM
4 PM
5 PM
6 PM
7 PM
8 PM
9 PM
10 PM
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WEEKLY WORKOUTWEEK OF:
MO
ND
AY
TU
ES
DA
YW
ED
NE
SD
AY
TH
UR
SD
AY
FR
IDA
YS
AT
UR
DA
YS
UN
DA
Y
CARDIO STRENGTH BALANCE FLEXIBILITY
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MEAL PLANNER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BR
EA
KF
AS
TA
M S
NA
CK
LU
NC
HP
M S
NA
CK
DIN
NE
RL
AT
E S
NA
CK
WEEK OF:
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MEAL PLANNERWEEK OF:
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
B
L
D
B
L
D
B
L
D
B
L
D
B
L
D
B
L
D
B
L
D
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HEALTHY FOOD LOGWEEK OF:
M T W Th F Sa SuHEALTHY FOOD / DRINK INTAKE
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MY DAILY FOOD LOG
MEALTIME FOOD / DRINK AMOUNT / SERVINGS CALORIES NOTES
DAILY CALORIE GOAL:
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DAILY FITNESS PLANNER
BREAKFAST
AM SNACK
LUNCH
PM SNACK
DINNER
DRINKS / OTHER
WATER
MY GOAL
MY DAILY EXERCISE
MORNING
EVENING
AFTERNOON
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NOTES
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DAILY FITNESS PLANNER
BREAKFAST
AM SNACK
LUNCH
PM SNACK
DINNER
DRINKS / OTHER
WATER
MY GOAL
MY DAILY EXERCISE
MORNING
EVENING
AFTERNOON
………………………………………………………………………
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NOTES
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SHOPPING LIST
MONTH: WEEK:
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MEASUREMENTS
BEFORE AFTER
DATE ______________ ______________ DATE
______________ CHEST
______________ ARMS
______________ STOMACH
______________ WAIST
______________ HIPS
______________ THIGHS
______________ CALVES
CHEST ______________
ARMS ______________
STOMACH ______________
WAIST ______________
HIPS ______________
THIGHS ______________
CALVES ______________
WEEK................
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HEALTH & FITNESS JOURNAL
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NOTES
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CALORIE & FITNESS LOG
WEEK: STARTING WEIGHT:
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
MONDAY
TUESDAY
WEDNESDAY
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
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FRIDAY
SATURDAY SUNDAY
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
DAILY CALORIE INTAKE FITNESS
EXERCISE TIME CALORIES BURNED
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
DAILY CALORIE INTAKE
FITNESS
EXERCISE TIMECALORIES
BURNED
DAILY CALORIE INTAKE
FITNESS
BREAKFAST EXERCISE TIME
LUNCH
DINNER
SNACKS
THURSDAY
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
BREAKFAST
LUNCH
DINNER
SNACKS
BEVERAGES
BREAKFAST
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL
CALORIE
INTAKE:
TOTAL CALORIES
BURNED:
CALORIES
BURNED
BEVERAGES
TOTAL
CALORIE
INTAKE:
TOTAL CALORIES
BURNED:
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CALORIE REFERENCE
FOOD / DRINK AMOUNT / SERVINGS CALORIE COUNT
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WEEKLY EXERCISE AGENDA
MON TUE WED THU FRI SAT SUN
8 AM
9 AM
10 AM
11 AM
12 NN
1 PM
2 PM
3 PM
4 PM
5 PM
6 PM
7 PM
8 PM
9 PM
10 PM
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WEEKLY WORKOUTWEEK OF:
MO
ND
AY
TU
ES
DA
YW
ED
NE
SD
AY
TH
UR
SD
AY
FR
IDA
YS
AT
UR
DA
YS
UN
DA
Y
CARDIO STRENGTH BALANCE FLEXIBILITY
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MEAL PLANNER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BR
EA
KF
AS
TA
M S
NA
CK
LU
NC
HP
M S
NA
CK
DIN
NE
RL
AT
E S
NA
CK
WEEK OF:
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MEAL PLANNERWEEK OF:
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
B
L
D
B
L
D
B
L
D
B
L
D
B
L
D
B
L
D
B
L
D
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HEALTHY FOOD LOGWEEK OF:
M T W Th F Sa SuHEALTHY FOOD / DRINK INTAKE
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MY DAILY FOOD LOG
MEALTIME FOOD / DRINK AMOUNT / SERVINGS CALORIES NOTES
DAILY CALORIE GOAL:
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DAILY FITNESS PLANNER
BREAKFAST
AM SNACK
LUNCH
PM SNACK
DINNER
DRINKS / OTHER
WATER
MY GOAL
MY DAILY EXERCISE
MORNING
EVENING
AFTERNOON
………………………………………………………………………
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NOTES
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DAILY FITNESS PLANNER
BREAKFAST
AM SNACK
LUNCH
PM SNACK
DINNER
DRINKS / OTHER
WATER
MY GOAL
MY DAILY EXERCISE
MORNING
EVENING
AFTERNOON
………………………………………………………………………
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NOTES
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SHOPPING LIST
MONTH: WEEK:
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MEASUREMENTS
BEFORE AFTER
DATE ______________ ______________ DATE
______________ CHEST
______________ ARMS
______________ STOMACH
______________ WAIST
______________ HIPS
______________ THIGHS
______________ CALVES
CHEST ______________
ARMS ______________
STOMACH ______________
WAIST ______________
HIPS ______________
THIGHS ______________
CALVES ______________
WEEK................
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HEALTH & FITNESS JOURNAL
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NOTES
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CALORIE & FITNESS LOG
WEEK: STARTING WEIGHT:
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
MONDAY
TUESDAY
WEDNESDAY
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
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FRIDAY
SATURDAY SUNDAY
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
DAILY CALORIE INTAKE FITNESS
EXERCISE TIME CALORIES BURNED
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
DAILY CALORIE INTAKE
FITNESS
EXERCISE TIMECALORIES
BURNED
DAILY CALORIE INTAKE
FITNESS
BREAKFAST EXERCISE TIME
LUNCH
DINNER
SNACKS
THURSDAY
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
BREAKFAST
LUNCH
DINNER
SNACKS
BEVERAGES
BREAKFAST
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL
CALORIE
INTAKE:
TOTAL CALORIES
BURNED:
CALORIES
BURNED
BEVERAGES
TOTAL
CALORIE
INTAKE:
TOTAL CALORIES
BURNED:
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CALORIE REFERENCE
FOOD / DRINK AMOUNT / SERVINGS CALORIE COUNT
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WEEKLY EXERCISE AGENDA
MON TUE WED THU FRI SAT SUN
8 AM
9 AM
10 AM
11 AM
12 NN
1 PM
2 PM
3 PM
4 PM
5 PM
6 PM
7 PM
8 PM
9 PM
10 PM
www.starktape.com
WEEKLY WORKOUTWEEK OF:
MO
ND
AY
TU
ES
DA
YW
ED
NE
SD
AY
TH
UR
SD
AY
FR
IDA
YS
AT
UR
DA
YS
UN
DA
Y
CARDIO STRENGTH BALANCE FLEXIBILITY
www.starktape.com
MEAL PLANNER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BR
EA
KF
AS
TA
M S
NA
CK
LU
NC
HP
M S
NA
CK
DIN
NE
RL
AT
E S
NA
CK
WEEK OF:
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MEAL PLANNERWEEK OF:
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
B
L
D
B
L
D
B
L
D
B
L
D
B
L
D
B
L
D
B
L
D
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HEALTHY FOOD LOGWEEK OF:
M T W Th F Sa SuHEALTHY FOOD / DRINK INTAKE
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MY DAILY FOOD LOG
MEALTIME FOOD / DRINK AMOUNT / SERVINGS CALORIES NOTES
DAILY CALORIE GOAL:
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DAILY FITNESS PLANNER
BREAKFAST
AM SNACK
LUNCH
PM SNACK
DINNER
DRINKS / OTHER
WATER
MY GOAL
MY DAILY EXERCISE
MORNING
EVENING
AFTERNOON
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NOTES
www.starktape.com
DAILY FITNESS PLANNER
BREAKFAST
AM SNACK
LUNCH
PM SNACK
DINNER
DRINKS / OTHER
WATER
MY GOAL
MY DAILY EXERCISE
MORNING
EVENING
AFTERNOON
………………………………………………………………………
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NOTES
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SHOPPING LIST
MONTH: WEEK:
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MEASUREMENTS
BEFORE AFTER
DATE ______________ ______________ DATE
______________ CHEST
______________ ARMS
______________ STOMACH
______________ WAIST
______________ HIPS
______________ THIGHS
______________ CALVES
CHEST ______________
ARMS ______________
STOMACH ______________
WAIST ______________
HIPS ______________
THIGHS ______________
CALVES ______________
WEEK................
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HEALTH & FITNESS JOURNAL
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NOTES
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CALORIE & FITNESS LOG
WEEK: STARTING WEIGHT:
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
MONDAY
TUESDAY
WEDNESDAY
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
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FRIDAY
SATURDAY SUNDAY
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
DAILY CALORIE INTAKE FITNESS
EXERCISE TIME CALORIES BURNED
TOTAL CALORIE INTAKE: TOTAL CALORIES BURNED:
DAILY CALORIE INTAKE
FITNESS
EXERCISE TIMECALORIES
BURNED
DAILY CALORIE INTAKE
FITNESS
BREAKFAST EXERCISE TIME
LUNCH
DINNER
SNACKS
THURSDAY
DAILY CALORIE INTAKE FITNESS
BREAKFAST EXERCISE TIME CALORIES BURNED
LUNCH
DINNER
SNACKS
BEVERAGES
BREAKFAST
LUNCH
DINNER
SNACKS
BEVERAGES
BREAKFAST
LUNCH
DINNER
SNACKS
BEVERAGES
TOTAL
CALORIE
INTAKE:
TOTAL CALORIES
BURNED:
CALORIES
BURNED
BEVERAGES
TOTAL
CALORIE
INTAKE:
TOTAL CALORIES
BURNED:
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CALORIE REFERENCE
FOOD / DRINK AMOUNT / SERVINGS CALORIE COUNT
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WEEKLY EXERCISE AGENDA
MON TUE WED THU FRI SAT SUN
8 AM
9 AM
10 AM
11 AM
12 NN
1 PM
2 PM
3 PM
4 PM
5 PM
6 PM
7 PM
8 PM
9 PM
10 PM
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WEEKLY WORKOUTWEEK OF:
MO
ND
AY
TU
ES
DA
YW
ED
NE
SD
AY
TH
UR
SD
AY
FR
IDA
YS
AT
UR
DA
YS
UN
DA
Y
CARDIO STRENGTH BALANCE FLEXIBILITY
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MEAL PLANNER
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BR
EA
KF
AS
TA
M S
NA
CK
LU
NC
HP
M S
NA
CK
DIN
NE
RL
AT
E S
NA
CK
WEEK OF:
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MEAL PLANNERWEEK OF:
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
B
L
D
B
L
D
B
L
D
B
L
D
B
L
D
B
L
D
B
L
D
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HEALTHY FOOD LOGWEEK OF:
M T W Th F Sa SuHEALTHY FOOD / DRINK INTAKE
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MY DAILY FOOD LOG
MEALTIME FOOD / DRINK AMOUNT / SERVINGS CALORIES NOTES
DAILY CALORIE GOAL:
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DAILY FITNESS PLANNER
BREAKFAST
AM SNACK
LUNCH
PM SNACK
DINNER
DRINKS / OTHER
WATER
MY GOAL
MY DAILY EXERCISE
MORNING
EVENING
AFTERNOON
………………………………………………………………………
………………………………………………………………………
………………………………………………………………………
………………………………………………………………………
………………………………………………………………………
………………………………………………………………………
NOTES
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DAILY FITNESS PLANNER
BREAKFAST
AM SNACK
LUNCH
PM SNACK
DINNER
DRINKS / OTHER
WATER
MY GOAL
MY DAILY EXERCISE
MORNING
EVENING
AFTERNOON
………………………………………………………………………
………………………………………………………………………
………………………………………………………………………
………………………………………………………………………
………………………………………………………………………
………………………………………………………………………
NOTES
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……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
SHOPPING LIST
MONTH: WEEK:
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
……………………………
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MEASUREMENTS
BEFORE AFTER
DATE ______________ ______________ DATE
______________ CHEST
______________ ARMS
______________ STOMACH
______________ WAIST
______________ HIPS
______________ THIGHS
______________ CALVES
CHEST ______________
ARMS ______________
STOMACH ______________
WAIST ______________
HIPS ______________
THIGHS ______________
CALVES ______________
WEEK................
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HEALTH & FITNESS JOURNAL
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NOTES
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WEIGHT LOSS PROGRESS TRACKER
DATE WEIGHT BMI NOTES
STARTING WEIGHT: GOAL WEIGHT:
ENDING WEIGHT: LOST / GAINED:
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MY FITNESS LOG
DATE EXERCISE TIME DISTANCE SETS WEIGHT CALORIES BURNED
CALORIES BURNED GOAL: MONTH:
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MY FITNESS LOG
DATE EXERCISE TIME DISTANCE SETS WEIGHT CALORIES BURNED
CALORIES BURNED GOAL: MONTH:
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