fitness journal and workout motivation tips

by monica

stability ball pushup to single leg knee tuck (click images to enlarge)

stability ball pushup to single leg knee tuck (click images to enlarge)

stability ball pushup to single leg knee tuck (click images to enlarge) Egyptian leggings fitness incentive Superhero legs & core fitness motivation Positive motivational quote

A diet and fitness journal can help you get better results from your workout plan and your healthy eating plan. Here's what to track plus a few other motivation tips that will help you get your best female figure faster!


1. Track Your Exercises so that you can progress to more advanced versions of any exercises as soon as your body starts to adapt. I don't usually track weight but I do track reps, sets, intensity and total time because that is what tells me if I need to kick it up a notch.

circuit 1
stability ball db fly to db pullover
stability ball lateral roll
db alt. lateral lunge with knee raise
db valslide revers lunge
stability ball W drill to back extension
stability ball skydiver glute squeeze
8-12 reps x 3 sets

circuit 2
stability ball pushup to alt. single leg knee tuck
single leg db row w/hand on stability ball
stability ball leg curl
supine lower body twist w/ball twist in opposite direction
plie jumps 1st position to 2nd position
twisting lunge jumps with or without db
8-10 reps x 3 sets

total workout time 30 min.
plus 5 min. quick stretches
and 40 min. deep stretching a few hours later while watching movie

2. Identify What Worked & What Didn't at the end of your workout. Circle things you feel need improving or give yourself a star next to something you excelled at. Go to sleep thinking about ways to improve what isn't working and ways to keep improving on what is working. Your brain will work it's magic while you sleep and provide a solution for you. Don't try to understand it just use the solutions your brain generates to your advantage.

3. Write Down Something Motivational like 5 things you are grateful for that day or an inspiration quote or a positive affirmation about your body or attach a motivational image to some of your journal entries. Remember that your mind and spirit need positive fuel to help you reach your better body goals. More on fitness incentives here: fitness motivation ideas.

"Positive thinking will let you do everything better than negative thinking will." Zig Ziglar

Need a great diet and fitness journal? Try I Will Lose Weight This Time! Diet Journal or the Get Fit Fast Workout Journal. My clients liked these best out of of all the ones I gave them. And if you need some extra motivation be sure to check out books by Zig Ziglar or Brian Tracy (my two favorite motivators).

Better Than Good: Creating a Life You Can't Wait to Live

Reinvention: How to Make the Rest of Your Life the Best of Your Life

Click here to post comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Underlying Workout Motivation.