How To Use A Health And Fitness Journal To Reach Your Goals

Whether you are new to working on health and fitness goals or you have been at it a while, there are many benefits to utilizing a health and fitness journal. I want to walk you through how to use a health and fitness journal to reach your goals.

If you are someone that is looking for a nudge in the right direction when it comes to your health and fitness, then this type of journal might be just what you are looking for.

Even if you feel like journaling isn’t for you, you might be surprised at just how easy and quick it can be.

Dive a little deeper with me and learn how you can use a journal to your benefit. Plus, I have a lot of great journal prompts to help get you going.

What A Health And Fitness Journal Can Do

Journaling can give you a unique insight into the subject you are writing about. By putting it down on paper, it is easier to clarify maters. This is true for a health and fitness journal as well.

If you start a journal, you can expect the following:

Putting Your Thoughts Down

Woman Writing In A Health & Fitness Journal

Let’s be honest. Working towards your goals is tough!

Sometimes it is best to just get out your frustration and worries. Nobody wants to ever fail, but unfortunately, sometimes it can feel like you are even if you are making some small progress.

But you can change that feeling.

Take the time to write down your struggles can be a great way to release that anxiety.

Trust me when I say, it is much easier to work on your goals when you don’t feel that frustration and anxiety.

Clarify Goals

Goals are a tricky thing.

If you want to be successful, you really have to have defined goals.

When you are writing about your goals and putting them down on paper, it makes you put more thought into them.

More thought means you clarify those goals. Again, you can gain new insight. What that means is, as you are writing about your goals, it may help you look at them in a new way that you may not have if you were just thinking about it.

Plus, it gives you the ability to go back an re-read it. This can help you assess it. Your might re-read it and decide that a certain area of your goal needs to be broken down. Or maybe the timeframe you put on it needs to be readdressed.

Check out The Starter’s Guide To Health & Fitness for more information on goal setting.

Break Down Your Goals

Person Writing in a Journal

I don’t know about you, but I like to reach my goals. And to do that, I need to have a clear path on how to get there. Journaling helps you look at your goals and break them down in two ways.

First, if you have a large goal you can break it up into sub goals, or smaller goals that are less overwhelming. For example, maybe your goal is to run in a marathon. But first you have to start running consistently. Then, work on how long your run. Finally, you might want to pick up the pace for a faster time.

Second, it gives you the advantage of actually seeing, step by step, what you need to do in order to reach your goal. A great example of this is having the goal of eating healthier. You would want to start by keeping a food journal to see what your problem areas are. With that you are going to want to learn to read a nutrition label and the proper portion sizes you should be eating. Then you want to determine when you are going to meal plan, shop, and meal prep. You might have more or less steps, but you get the idea.

It is SO much easier to keep track of all of this when it is written down and you can refer back to it often.

Track Progress

Progress Trackers Health And Fitness Journal

Journaling can take different forms. A progress tracker is a form of journaling.

If you have never used a progress tracker before, I highly suggest finding one that suits your goal. This will be unbelievably helpful to you.

For starters, it is going to help keep you motivated and make sure you are on the right track.

To learn more about tracking your progress, read The Starter’s Guide To Health & Fitness.


Keeping a health and fitness journal helps you to become a better planner. Have you ever gone through a to-do list in your head? When you went to complete your list, did you forget anything?

Relying on your memory all the time is a no-no. You have so many other things in your life to worry about, that it is easy to see why you forget.

So write it down.

This is a great method for writing out future workouts or even new goals you want to strive for. Keep in mind that you might be doing a workout routine for a few more weeks before switching it up. Or your current goal is going to take you another month to reach.

Health and fitness takes time, so don’t try to crowd your mind when you can simply write it down.

Keep Track Of Other Health Info

Woman Reading A Journal

This somewhat goes hand in hand with tracking your progress. There are so many different areas of your health and fitness that you can keep track of. This can include your sleep, meals, water intake, and body measurements, just to name a few.

You can use a tracker or simply jot it down in a notebook.

The great thing about doing this is you can always look back at it. And that past data can show you progress, trends, or areas to work on.

It is amazing what you can learn from looking over what you have written over time. Especially from the details you didn’t think were going to be important.

Increase Motivation

Who couldn’t use a burst of motivation from time to time? Keeping a health and fitness journal can do that for you. When you are tracking progress or writing about goals, it gets you excited.

That excitement can help keep you pushing on towards your goals.

You don’t even have to do it every day to get the benefits. Doing a weekly reflection can do wonders.

So, even if you don’t think you would be into journaling or your time is limited, it is well worth the effort.

How To Keep A Health And Fitness Journal

Health And Fitness Journal Options- Paper, Phone, Computer

The format you keep your journal in is going to be completely up to you. You want to pick what you are most comfortable with and what you are going to stick to.

The main ways to keep a health and fitness journal are:

Old fashioned paper and pencil,

Computer spreadsheet using a program such as Excel,

Or online with an app, group forum, or a personal blog.

Each of these can have their pros and cons. For example, you might be holding onto a lot of paper copies while a computerized version saves on that. But, you might feel more connected to what you are writing when you physically write it, rather than type it.

The choice is yours. Try out some of the different options to figure out which one works best for you.

Remember, you want to choose the method you are most likely to stick with.

Then, make sure you either, set aside a specific time each day or week to write in your journal. Or you find a way to keep it with you so you can jot in it when the time strikes you.

Health And Fitness Journal Prompts

Woman Writing Off Of Journal Prompts

We have gone over a lot about what a journal can track and how you can keep your journal. But you might be thinking, what do you actually write?

If you are new to journaling, it can be a huge struggle trying to figure out how to start.

Below I have listed a bunch of health and fitness journal prompts to help get you started with your journaling. Of course some of the prompts might jump out at you more than others. Take note of which ones those are, because you will want to start with those.

Health and Fitness Journal Prompts

  • What have you done today?
  • List what you ate and drank today?
  • What did you learn?
  • How are you feeling?
  • What do you need to work on?
  • Did anything go really well today?
  • What are your current goals?
    •                Are they clear?
  • How are you going to get there?
  • Are there any additional resources you need (i.e. equipment, how to book/videos, meal plan)?
    •                Can you break them down into less overwhelming goals?
    •                What will it mean to you to reach that goal and how will your life be?
  • What are your future goals?
    •                Do you have to reach a certain goal before moving on to a future one?
  • How are you going to get there?
    •                Can you break them down into less overwhelming goals?
    •                What will it mean to you to reach your goals and how will your life be?
  • How are you going to track your progress?
  • How are you going to keep yourself motivated?  
  • What would you do if you knew you could not fail?
  • What health and fitness activities do you need to make more time for?
  • Brainstorm a few simple ways you can become healthier starting today.
  • What do you love most about yourself?
  • Make a list of compliments for yourself that you can refer back to.
  • What are you most grateful for?

Reflect Over The Past Week Or Month And Ask:

  • Are you on track to your goals?
    •                Do you need to adjust your game plan?
    •                Have you made progress and if so, describe it?
    •                What can you work on?
    •                What have you excelled at?
    •                How are you feeling about it?
  • Have you been motivated?
  • How has your health been?
    •                Are there areas that need extra attention?
    •                What successes have you had?
  • How have you been sleeping?
  • How are your eating habits?

Get Started Today

Journal - Keep A Health & Fitness Journal

You and I have covered a lot of journaling information, so let’s do a quick recap.

We talked about what a health and fitness journal can do for you, such as clarifying and breaking down your goals. As well as helping you track your progress and plan for later down the line.

You also know you have options on how to keep your journal. This includes paper and pencil, a computer worksheet, or a blog, group forum, or app. As long as you pick what you will stick with and can schedule time to write or take it with you, you can’t go wrong.

Finally, I offered you a ton of health and fitness journal prompts to help get you started and your own questions forming.

So, I ask you this. Are you going to start journaling?

How To Use A Health And Fitness Journal
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Published by Amy

I have always had a strong passion for health and fitness, as well as helping others. So much so, that I went on to receive my Level 1 Precision Nutrition Certification. My goal is to help others feel at their best! I know it can be a struggle to reach your fitness goals, whether it is losing weight, getting in shape, or improving your overall health. I want to help you reach your goals and find what works best for you so you can stick to it! Let's work on making you Happy Healthy and Strong!

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