If you are starting a weight loss program, lifting weights, or just trying to eat clean - you need to keep a journal. Pick out a brand new shiny and pretty notebook - something that makes you want to write in it every day! Make it your new best friend!!
Page 1 is reserved for your goals. Write down the reasons WHY you are doing what it is you're doing. Really dig deep!
What is your long-term goal? Be specific. What EXACTLY do you want to accomplish? Do you want to be able to complete a 5k or do push ups on your toes? Do you want to decrease your waist line or drop a pant size?
What are your short-term goals? What little things will you do to help you achieve that long-term goal? Get to bed a half hour earlier so you can get up earlier to work out? Eat 5-6 meals a day?
Revisit this page whenever you need motivation and want to remind yourself WHY you're doing this.
Page 2 will be for your measurements. Write the dates and compare week to week or month to month. Trust me, you'll be glad you did.
Keep a food log. Writing down everything you put in your mouth makes you more accountable for what you eat and can actually double your weight loss.
Write down your workouts. How much weight did you lift? What did you do for your cardio? If you want to get better at something, you need to know where you started?
Write your thoughts daily. What were your struggles? What were your accomplishments? How did you feel each day? What can you do better?
I still have my old P90X journal from 5 years ago, and I love to go back and read it every once in awhile to remember that - oh yeah, I didn't see ANY results in the first 30 days, but month 2 was awesome! Or - I DID have a few cheats here and there, but my diet was 90% clean and I felt great!
It will be a great reference later to see how much you actually DID accomplish and to see how many of your goals you totally smashed! Or you can use it to help you so you don't make the same mistakes the next time around. :)