Set yourself up for success with this meals and fitness log.

Keep track of the time you break your fast (breakfast), the time in between each meal, and the last meal time of the day. This helps track whether you fasted that day, either by following a 16:8 or 13:11 eating schedule. The first number being the hours spent digesting food and sleeping, and the second number being the window of eating.

The breakdown of macros encourages you to add protein, fat, fiber and greens to every meal.

In the serving box you can enter the gram information, or a measurement amount. i.e. 2 tablespoons, etc.

I've added five water jugs at the bottom. Most of us now utilize a tumbler to track our water intake. Mine is 16 oz. BrüMate. I also have a 40 oz. Hydroflask that I use when I travel. I've linked those below. You can write in the oz for each tumbler. Some experts suggest drinking half your weight in water ounces. A nudge in that direction doesn't hurt.

Finally, It's nice to see the input and output of calories, if you track them. I haven't been tracking calories, but it is something I do intermittently throughout the year to recalibrate the serving sizes.

I left two openings for exercise entries. For example if you do both cardio and strength training, you can enter the time in each. Try to move your body 45 minutes everyday.

I really like the beige colored log, but if you are going to print it in black/white, I prefer the chocolate colored version so there is more contrast in the boxes.

This weekly meal planner accounts for three types of meals at three separate times of the day; breakfast, lunch and dinner. The reason for this is because within one family there can be a variety of dietary restrictions. E.g. dairy-free, vegan, low-carb, no gluten, etc. Having a sense of what everyone is eating helps alleviate the stress of figuring out what to prepare for everyone.

This planner is limited to weekdays only; Monday through Friday. I like to cook most of our weekday meals at home, and use the weekend to eat out. I also find that even when I plan to cook on weekends, there are always last minute social invitations, parties, lazy days, and take-out. My husband also carb loads on the weekends, and eats follows keto-like low-carb restrictions during the week. Having a plan for weekdays, and planning to be flexible on weekends also saves us money. We don't' end up wasting groceries for meals I didn't get around to making on the weekend. This set-up encourages me to eat left-overs, and use up what ever I have at the end of the week before doing a grocery haul again. I also greatly believe in the 80/20 rule. Commit to eating healthy during the week, and give yourself a little break on weekends.

I usually browse my recipe books and write down the meal name and the book page number on Friday or Saturday, depending on my weekend plans. During the week, it's easy for me to see what I'm cooking and where the recipe can be found. I know what protein I need to defrost and I do it the night before or the morning of.

Juggling it all doesn't mean having to commit everything to memory. Make life easier and write it all down.

Enjoy.

This fillable form can be modified to include your favorite weights circuit. I like to keep it next to me when I'm lifting weights to guide me and so I can see my progress. I aim for weight lifting 2 days per week, so I wanted a log I can print out weekly.

Here are some suggestions to get your started:

1. Legs

Squats, Split Leg Forward Squat, Side Leg Squats, Goblet Squats, Deadlifts, Bridges, Firehydrants, and Banded Clamshells.

2. Core

Crunches, Leg lifts, Scissor Kicks, Bicycle kicks, Russian twist, Boat hold, Supermans, Plank, Push-ups, and Swimmers.

3. Back

Dumbbell Single Arm Rower, Dumbbell Pendlay Rower, Dumbbell and Reverse Fly.

4. Arms

Bicep Curl, Concentration Curls, Tricep Kickbacks, Overhead Extension, Lateral Arm Raises, Dumbbell Front Raise, Military Shoulder Press, Upright Rows, and Chest Press.

I've also linked a few weights that I have in my home gym, resistance bands, yoga stretching straps, and a yoga mat and block to help for deep stretching.