Millions of Americans and people around the globe vow to get healthy each and every year, and individuals pledge to begin a new diet and a new workout regimen. However, many people go off the rails with their exercise plan because they don’t know how to properly log their workouts. A printable workout log can get you organized and help keep you on track.
The benefits of using a printable workout log truly are limitless. By keeping a thorough record of your routine, you can determine which exercises have proven to be effective and which ones haven’t. You can also tailor your routine to target specific areas or specific days of the week.
Using a Printable Workout Log
There are hundreds of different types of printable workout logs available. The best part about the one available on this site is that it is so much more than just a log. It also includes a nutrition plan and a food checklist. Instructions for all three are included on the first page of the workbook.
The workout log, or “exercise plan,” is laid out for six days of the week, Monday-Saturday. However, the log is completely customizable, so days can be added, changed and removed as necessary.
The printable workout log is pre-loaded with a series of exercises for specific days. For example, Monday’s focus is on chest and back exercises. The exercises include:
- Bench Press
- Incline Press
- Back Extensions
- Reverse Fly’s
Tuesday’s focus is aerobics and abs, Wednesday’s is on legs and Friday’s is on arms and shoulders. Each exercise has a “set” row so you can mark how many repetitions and how many sets of the exercise you performed. Before and after the exercise routines is a dedicated stretching period.
While these exercises are pre-loaded, they can be altered to cater to the personal routine you desire. If you plan on only performing a few of these exercises, simply remove the ones you will never need. If you don’t like any of the, you can customize the log however you please.
The workout log in conjunction with the nutrition plan and food checklist is designed to help you achieve your fitness goals and guide you on the path of becoming a healthier you.
Download: Printable Workout Log
According to a fairly recent Gallup poll, although a significant portion of Americans (six in 10) have flirted with the notion of losing weight, only about 27 percent of are actually attempting to control their actual potion sizes and maintain a healthy eating regimen.
So where are those extra four in ten well-intended Americans falling astray? Although critics can place the blame on fast food restaurants all they please, it’s pretty safe to assume that a flailing sense of willpower might have something to do with it.
Although most adults start their weight-loss routines with a certain amount of enthusiasm, after a couple weeks of mismatched dieting, those routines tend to fade away. Whether you attribute it to too high of weight-loss standards or depleted energy, the kinds of goals individuals are making in their weight loss efforts are either too vague, or too determined.
But with the Monthly Meal Planner Template from ExcelTemplates.net, managing caloric intake can be achieved through a single, simple, and easy-to-maneuver vehicle.
Using the Monthly Meal Planner Template to Manage Your Munching
Of all the major mistakes most dieters tend to make in their initial weight-loss stage, caloric dishonesty and food omitting tends to rank the highest.
But with the Monthly Meal Planner Template from ExcelTemplates.net, dieters can log, track and plan every breakfast, lunch and dinner – minus the hassle of a disorganized, handwritten plan.
And what’s best, the Monthly Meal Planner Template leaves little room for variation or interpretation. All snacks, meals and deserts must be logged succinctly and accordingly – any straying from your meal planning will likely be glaring.
Tips for Implementing a Healthy, Nutritious Diet into Your Lifestyle
- Record every little piece of food you intake. The more you leave out, the less you’ll account for, and the less weight you’ll actually lose.
- Try to make as many home-cooked meals as possible. It’s a simple way to manage your caloric intake. Rule of thumb for eating out: Don’t opt for any restaurant without a nutrition menu.
- Stay away from anything processed, packaged or unnaturally white. Better yet, opt for fresh produce, lean meats and whole grains.
Download: Monthly Meal Planner Template
You could say that Americans might have a somewhat tumultuous relationship with health and fitness.
Every year, thousands of health-hopeful Americans throw cash towards gym memberships, short-lived diet fads, and trendy workout clothing. But through all of the heavily-advertised products associated with health and fitness, the actual amount of people hitting the treadmill and weight racks tends to fall flat.
According Statistics Brain, a jarring 67 percent of people with gym memberships never use them at all, accounting for nearly $39 million gone to waste from under-utilization.
So what’s the culprit behind those increasingly empty machines? Although burning out tends to be a major factor, it can often be difficult to pinpoint why. With all the necessary tools readily available in gyms, improved fitness should seem a no-brainer. But without the proper organization, instruction and planning, even the most initially enthusiastic workout regimen can lose steam.
However, with help of Excel Workout Routine Sheets from ExcelTemplates.net, gym-goers go from machine-confused to fitness-accomplished, all from a single, simple spreadsheet.
How to Use Excel Workout Routine Sheets for Improved Fitness Planning
With help of the Excel Workout Routine Sheets, individuals have the ability to:
- Use Excel Workout Routine Sheets to separate your workouts based on body part, intensity and frequency. Excel Workout Routine Sheets stratifies individual workouts by body part (i.e. chest, back, legs), and kind of exercise (i.e. weights or cardio).
- Log in specific exercise notes. Users can record any issues, pains or frustrations associated with specific workouts.
- Plan for future workouts. The sheet can be altered per your individual body needs and responses. Every structure is different, so no two workout regimens should look precisely the same.
Tips for Kick-Starting Your Workout Routine With Excel Workout Routine Sheets
- Try avoiding biting off more than you can chew. Although jumping on the fitness bandwagon in January is usually met with increased enthusiasm, try to start out small. If you haven’t touched a treadmill in over a year, don’t try logging in 20 miles a week, as you’ll quickly find yourself with severe burnout – or severe injury.
- Continually rejuvenate your workouts. It’s the dreaded wall every gym-goer fears: the workout plateau. No matter how sweat-soaked you are after the first five or so weeks of working out, unless you vary your routines, your body will have maintained stability. In other words, no workout variance – no physical change.
- Don’t be afraid to mix cardio and weights. All too often, gym-goers can get comfortable in a specific kind of workout. However, the most successful weight loss routines combine both weigh racks and cardio machines, and from the perspective of both genders.
If you or someone you love is on a variety of medications for any number of issues then this medication schedule is absolutely the best thing that you could ever download and use. The entire thing is meant to make it easier for you to track the days and times when each medication is required and it even makes it easier to remember by providing an easy way to print out a weekly schedule. In reality, this medication schedule could be a real life saver in many cases.
A lot of people think something like this would be expensive or difficult to find, but in this case you couldn’t be more wrong. The medication schedule for Excel is absolutely free and will remain free forever so you can use it for as long as you like without spending a dime.
The entire thing was created to be easily customizable too so you can easily add any and all medications that need to be taken as well as all of the details about those medications. The entire thing is incredibly easy to setup and it is absolutely worth trying out.
Using the Medication Schedule
Using the medication schedule is easier than you could even imagine. All you have to do is download the template and open it up in Excel. You will immediately see a simple schedule laid out as well as multiple sheets for a weekly schedule, daily schedule, and setup. In the setup sheet is where you will put in all of the medication you must take, how often to take it, and what times to take it.
If for some reason you temporarily go off a medication all you have to do is switch it to inactive and it will keep all of the data without actually putting it on the schedule. Once everything is setup you can switch over to the weekly schedule, it is recommended that you print this out so it will be readily available whenever you need to take medication. That is all there is to it, the entire thing takes only minutes to set up and it will make sure you never forget your important medication again.
Download: Medication Schedule
For fist-time mothers with brewing bundles of joy in their tummies, it’s not difficult to find more than a few self-proclaimed pregnancy experts touting their gestation wisdom.
From former mothers to self-help gurus to your nurse practitioner, just about every individual that crosses your path during gestation will be more than happy to offer their two cents on the experience. And while their advice is honest and valuable no doubt, pregnancy is a uniquely magical, highly individual experience. While many aches, pains and elation that expectant mothers experience during gestation bear similar qualities, no two fetuses will form the same, as will no two pregnancy symptoms will parallel one another.
However, one of the most crucial aspects to a safe, healthy gestation period is monitoring and planning, from both your doctor and you. From the kinds of nutrients you consume, to the activities you partake in, to those aches of nausea and soreness you may experience, developing a pregnancy calendar for baby monitoring is vital for both mommy and baby’s health.
How to Use My Pregnancy Calendar for Proper Baby Monitoring
According to WebMD, the average duration of a pregnancy lasts roughly 40 weeks. And while this period can be longer or shorter depending on your baby’s unique development and health, gestation is most often separated into three distinct trimesters.
In the Pregnancy Calendar template, these trimesters are separated by individually color-coded weeks and days. These calendar days contain ample room for expectant mothers to log in any specific, daily notes that pertain to their pregnancy woes, highs, appointments or occurrences.
These kinds of daily specifications may include:
- Feelings of nausea, sickness or pain
- Specific doctor’s appointments, and details you might need to remember for your visit
- Your baby’s first kick
- Any kinds of cravings or increase in appetite
While it might seem trivial at first to log in every painstaking cramp or feeling of fatigue, those daily details will help to form an overarching timeline of your pregnancy, and a storybook of sorts for you and your doctor to analyze should any issues arise. When it comes to ensuring a healthy, secure pregnancy, timing – and thoroughness – is everything.
On top of the space provided for daily monitoring and recording, the pregnancy calendar template also contains space for expectant mothers to log in their elapsed pregnancy period, time remaining before the pregnancy due date, a specific (or estimated) date of gestation, as well as the baby’s expected name.
Understanding Every Ache and Elation of Your Gestation Journey
Although no two women stand to experience identical issues and experiences throughout their pregnancy, there are a few tell-tale signs and benchmarks that help to define the trimesters.
First Trimester: Feeling Out Your Developing Fetus
The first trimester begins at conception and progresses towards the development of tiny fetus. A single, fertilized cell implants itself to the uterine wall, eventually forming into an apple-sized bundle of joy. He or she will be forming muscles and producing white blood cells to help build a stable immune system. And while your tiny tot will certainly be experience a tumultuous road towards human development, mothers stand to experience more than a few unexpected surprises as their body assimilates to the pregnancy.
Mommies in the earliest stages of their pregnancy tend to experience quite a bit of nausea, or most infamously defined as “morning sickness”. Mothers in their first trimester also tend to experience some breast tenderness, mood swings, and the absence of a menstrual period. Be sure to log any of these initial body changes in your pregnancy calendar.
Doctor’s visits will likely consume a fair share of your time during the first trimester, as your practitioner will likely perform a series of blood, pap smear and urinalysis tests to ensure the long-term health of your pregnancy.
Second Trimester: Settling In
As the gestation period progresses, expectant mothers can expect to start feeling some fetal movement in their second trimester.
By the 21st week of pregnancy, most babies begin feeling the urge to stretch their tiny limbs, offering up some serious jabs for their mommy’s tummy. And by the 22nd week, your baby’s senses will begin to mature quite rapidly, allowing him or her to begin processing their environment — and hearing your voice for the very first time!
As for the growing mommy, the second trimester is typically defined with increased energy, as the initial shock to your body is beginning to cease. However, many mothers have reported continued cramps, skin changes, increased appetite, and the appearance of varicose veins.
By the second trimester, your doctor will likely begin measuring the fetus for size and weight, as well as checking for a healthy heart beat. Your doc is likely to schedule an ultrasound around this time as well.
And of course, always ensure to log any detail – no matter how seemingly insignificant it may be – into your printable pregnancy calendar. The second trimester will be the time when your growing bundle truly starts to express its health, so keeping a close eye on daily occurrences is crucial.
Third Trimester: The Home Stretch
By the third trimester in the pregnancy calendar, both baby and belly will have reached peak sizes. Most babies will have reached up to 2.5 pounds, and 16 inches in length.
Because your body is tapping on the door for delivery, experiencing false labor symptoms can be quite common. But as any mother will tell you, there will be no denying when it’s truly time for you to deliver.
Download: Pregnancy Calendar