Measurement Tracker

Day 1 Day 30 Day 60 Loss

Weight

Chest

Waist

Belly

Hips

Right Arm

Left Arm

Right Leg

Left Leg

Right Calf

Left Calf

Su

nd

ay

M

on

da

y

Tue

sda

y

We

dn

esd

ay

Th

urs

da

y

Frid

ay

Sa

turd

ay

WEEK

LY F

OC

US G

OA

LS

Wee

k 1

: W

eek

2:

Wee

k 3

: W

eek

4:

MO

NTH

LY R

EW

AR

D

Min

imu

m E

xe

rcis

e G

oa

l

Mo

nth

ly F

itn

ess

Ca

len

da

r

MO

NTH

INSTRUCTIONS:

Daily Review Section

WIN: Write down at least one area where you felt like you did well that day.

This can be something to do with your health/fitness, or even any other

aspect of your life. The key here is to help you start to see the things you

are doing RIGHT.

CHALLENGE: This is an area where you struggled today. Again, it can be

health/fitness related, or anything else.

LESSON: Use this for something you learned throughout the day. It could

be based on your win or challenge. It could be a reflection about why

something worked out well, or simply what you can do better the next day.

It could even be a quote you hear, or something you read that day that

resonated with you that you’d like to remember.

GRATITUDE: Try to dig deep here. Rather than the usual things you’d say

you’re grateful for, try to come up with something simple that happened

that day that you noticed and feel grateful for.

Monthly Exercise Calendar

1) Decide on a minimum exercise goal. This should be something you

feel you can do, no matter what.

2) Each day you exercise, mark it off on the calendar. You can simply

put a checkmark, or write details about your workout.

3) In the Weekly Goals box, come up with a small goal to focus on

each week. This doesn’t necessarily have to be an exercise

goal. Some examples: Drink water, do something I love every day, eat

breakfast first thing in the morning, read a personal development book,

etc.

4) Come up with a reward for completing your minimum exercise goal

for the entire month, and write it in the Reward Box, or reward yourself

each week–it’s up to you!