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Creating a Personal Health + Fitness Journal

June 10, 2020

Creating a personal health and + fitness journal is the best way to keep track of your health. It also makes it easier to follow the progress that you are making on your goals! Keeping a health journal helps you recognize if you need a lifestyle change and can give you a clearer view of your current health choices. Mostly, a health journal will keep you on track. You’ll be more accountable every day for the decisions you make about your health. So how do you make and keep a health journal? We’re about to show you!

What to Record

You should record your diet, exercise, sleep, water, and any pain or illness. Create a space each day in your journal for these five topics and start slow, recording what you ate that day and how you moved your body, how much sleep you got and water you drank, and if there were any pain or discomfort. Many also add a section for their mood or mental health. Track how you are feeling every day and what triggers those feelings.

How to Start Your Journal

There are dozens of health journaling apps that you could download and try. The Salus online tracking tool is our personal favorite. Plus you receive an employee incentive for tracking daily. If you enjoy more of an old-school journal, start by writing down one thing notable every day in each section and go from there.

Make Space for Your Goals

You should always leave room in your health journal for your current goals. This makes it easier to track and to keep yourself accountable. We prefer tracking our goals using bullet journal form. This requires that you create something in your journal that requires you to fill it in and you accomplish your goal. This form of health journaling can be incredibly motivating! Set your goals on a daily, weekly, monthly, and yearly basis. Or start small and set one goal in each area of your health.

Creating an Exercise Log

Any health journal wouldn’t be complete  without an exercise log! Exercise logs can be in many forms, like a weekly or monthly calendar. We like to plan out our weeks to ensure we are getting a variety of exercise and then record what we actually ended up doing that day.

Creating a Food Diary

Keeping a food diary has been shown to help with weight loss, exponentially. Plus, it’s always nice to be able to reference your journal if something made you not feel well.

Be sure to not only track what you are eating but how much. Make sure to record the number of vegetable + fruit servings you are consuming each day or the amount of water you’ve drank throughout the day. After trafficking your food for a week, use those notes to help you create a meal plan for the next!


Food diaries can be an amazing tool to keep track of your personal health and work hard on your wellness goals. If you have any questions about starting a health journal, leave it in the comments!

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