Printable Health & Fitness Journal
Updated: Mar 3, 2019
I've created a health and fitness journal with fill-in-the-blanks that can be used to fit your needs. While this can be used with any diets or health regimes, I did place an emphasis on making this keto-friendly by the macros listed on the Daily Food Log and the Ketone Levels Tracker page. When I searched the internet for a keto diet tracker/log, I couldn't really find anything that worked for me. So, I thought why not create my own to share with others following the same diet plan? Here it is! Everything you need to keep track of your diet, your health, and your fitness. Good luck on your journey, and I hope my journal helps you stay on-track!
Here's what's in the journal:
Daily Food Log - Allows you to track everything you eat and drink throughout the day, keeping tabs on your macros (cals, net carbs, protein, fat). It helps you avoid going over certain macros, or eat more of certain macros you need. This food log is catered to work specifically with the Ketogenic diet, but anyone can use it.
Weekly Health Log - Keep track of your entire week's health in one place. See an overview of your macros for each day, minutes of exercise, steps taken, amount of sleep each night, and your weekly measurements and weight. This is a great record to have on-hand if you're seeing a doctor regularly for diet or weight loss due to medical reasons.
Workout Log - Track your workouts with this Workout Log. It has each day of the week, two weeks' worth, of workout tracking on one page. Track the type of workout, sets, reps, distance, steps, minutes, or if it was a rest day. This will help you to ensure you alternate areas of the body to focus on and make sure you get enough rest throughout the week to avoid muscle injury.
Water Tracker - You should be drinking at least 8 glasses of water a day. This Water Intake Tracker will help you make sure you are drinking enough!
Body Progress - Tracking your measurements with this page gives you an overview of how many inches and pounds you've lost. Seeing the transformation each week will give you encouragement and motivation to stick with it!
Ketone Level Tracker - Keeping track of your ketones levels helps you learn when you may be in ketosis. Using this tracker along with the Daily Food Log page helps you follow trends, such as which foods you ate (how many macros you consumed) when your ketones level was highest, or when it was lowest. This will allow you to maximize how often you are in ketosis, burning the most fat possible, and successfully losing weight and body fat %.
Blood Glucose Tracker - This Blood Glucose Level Tracker will help you keep track of your levels twice a day for four weeks. The second chart on the page is for you to mark which readings were within normal range. This can help you determine how often you are in normal range, notice trends, keep records for your doctor, or as a reference if you have a medical issue that may be related to your blood glucose level. It's a great idea to record all your blood glucose readings!
Lab Tests & Results - Keep track of all your lab tests and results in one place.
Medication List - Keep track off all your medications in one place. Use this as a reference for your doctor, so you won't have to try to remember all the long names of each medication or how many milligrams of which one at what time. With this page, you can record the name (Brand and generic) of each medication, when you started taking it, the amount of medication in the pill or liquid (mg or ml), how many pills you take in one dose, how often (circle the time(s) of day you take it, who prescribed it (Dr.'s name), and the reason it was prescribed. This list will also come in handy if you ever have a medical emergency. No one wants to tell an EMT a long list of medications while in pain. Simply give this list to them, and they will have all the information.
Dr. Office Visits - Keep a record of all your visits to the doctor. The next time you are asked when you last saw the doctor, all you have to do is look on this page! You'll see when you went, who you saw, which office location, the reason you went, and what treatment you received. No more trying to remember!
Symptoms Tracker - Are you noticing a certain symptom (such as a headache) frequently and would like to know what is causing it? Keep track of what you were doing (or eating) when the symptom occurred, and it could help you figure out what is causing it. You can also keep track of any new symptoms caused by a change in medication or diet.
Dentist Visits - Keep a record of all your visits to the dentist. The next time you are asked when you last saw the dentist, all you have to do is look on this page! You'll see when you went, who you saw, which office location, the reason you went, and what treatment you received. No more trying to remember!
Before - The Before page allows you to track your starting measurements and has a place to paste or tape before photos.
After - The After page allows you to record your ending measurements and photos. After your transformation period, you compare the two pages side-by-side to see the differences. Prepare to be inspired!
Mood Tracker - Keep track of your mood with this Mood Tracker page. Write down the date, time, and what mood you were feeling at the time. This is a useful reference if you have a mental illness, such as depression, anxiety, or bipolar. This is also handy if you are starting a new medication or diet, to see how or if it affects your mood. This log can also be used for children, to help them learn how to cope with different feelings.
Cover 1 (download PDF here, free)
Cover 2 (download PDF here, free)
Cover 3 (download PDF here, free)
Cover 4 (download PDF here, free)
You can download the complete journal here:
Comments