Physical Fitness Bullet Journal Weight Loss Ideas

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Jump to:

• Recommended resources
• Fitness bullet journal exercise ideas
• Diet and food spreads
• Other aspects of physical well-being
• Mental motivation and healthy habits
• Conclusion

Fitness bullet journal exercise ideas

To keep your body fit and nimble, you should aim for a total body workout. You can do this in one go with a total body workout, or focus on a certain area of your body for one workout, a different section during your next workout, etc and alternate.

Some key areas to focus on include:

• Cardio
• Strength/resistance training: arms, core and back, legs
• Flexibility

Calorie and step tracker

Just getting up and moving does your body good. Use this popular go-to piece for keeping track of steps taken* (are you loving the color as much as I do?!). Logging it in bar graph form makes it easy to track from day to day. (via @phillieespey)

Running tracker

You can create your own running plan or follow a training schedule, like for a couch to 5k, half-marathon, or full marathon. Adding these vibrant colors* to my pages pretties it up and helps me stay motivated. (via Sunshine to the Square Inch)

Strength training body part tracker

These cute bullet journal doodled figurines can help you track what areas of the body you’ve focused on to help you visually see if you are indeed giving yourself a full-body workout. (via @alosthue_)

Exercise log

It’s useful to know what kinds of exercises you can do at the gym or at home to work the different parts of your body. (via Hey Katie)

Weekly workout plan

Incorporate cardio and strength training for different areas of your body. (via Pin image)

Of course, for someone like me who doesn’t want to think that hard about all the things I need to account for in a workout regimen, go with a popular exercise program* like this. I've done workouts by this guy, and boy does he get you sweating without you hating the pain...too much.

Monthly workout plan

If you’re more detail-oriented in tracking the different types of physical activity you’re doing, try a spread like this.

The red boxes on the side are tracking the number of cardio, HIIT (high intensity interval training), and strength/resistance training sessions each week. (via @illustratedgrey)

Yoga

Yogis out there may want a simple minimalist bullet journal page like this to remember the various poses. (via @becks0art)

Weight loss and inches lost trackers

On the left you have your weight loss target divided into smaller, more achievable goals. Then on the right, you can log your physical measurements.

Great way to track the progress you make along the way. (via Neta Marie Designs)

Diet and food spreads

Your body’s health depends on both the inside and out. Your health is greatly influenced by your diet and how you nourish it.

21 day fix

If you’re following a specific diet plan like the 21 day fix, then consider a spread like this. Use the same colors as in the program to track your portions. (via @lifearrangements)

Nutrition tracker

It can also be helpful to track that you’re eating the appropriate amount of servings of foods each day. Having a bullet journal food log can help you spot patterns that help or hinder your diet. (via @b.izzi)

Meal planning

Meal planning can be an excellent aid to staying on track with your diet since you know what you’re eating. (via @that_journal)

Healthy clean snacks

If you’d rather not be that planning-oriented, at least a list of healthy snacks will allow you better go-to choices when your cravings hit than the junk food drawer. (via @lailovespen2paper)

Bullet journal water tracker

Of course, don’t forget to stay hydrated since water is so important for weight loss and overall health. As you see in this spread, write down ideas for how you can intake more water each day.

There’s bound to be a pretty color you like in this insulated bottle*, or add this flavoring* to your water. (via Pin image)

Food habit tracker

A bullet journal tracker spread like this tracks multiple food habits together. This example show a calorie tracker, food log, sleep tracker, and alcohol tracker. (via @illustratedgrey)

Other aspects of physical well-being

When it comes to overall physical health, there are things beyond diet and exercise that you ought to keep tabs on to feel at your best, such as the spreads in this section.

Sleep tracker

You can also dedicate a spread as your sleep log. Click through for a free sleep log template pdf and bullet journal ideas for tracking your zzz’s.

Period tracker

A menstrual journal entry as so let’s you know if you’re regular or not. (via @memoriesbymeyers)

Doctor’s appointments

Hopefully the only times you’re visiting your doctor are for regular check-ups! You could also include a symptom tracker for those unexpected visits to the doctor to let him/her know what you’re experiencing. (via Pin image)

Migraine and medication tracker

This 2-for-1 spread will ensure that you’re keeping up with your meds. And if you unfortunately suffer from migraines, this can be a means for you to catch any potential patterns or triggers. (via @illustratedgrey)

Mental motivation and healthy habits

Your mindset is perhaps the strongest factor that will determine whether or not you’ll succeed in your endeavors for weight loss or being able to maintain your health.

Here are some ideas to help you keep mentally on target with your fitness goals.

Reasons to exercise

You may want to bookmark this page to flip to whenever you feel like veering from your fitness plan. Knowing that you’re doing this for reasons that are bigger than yourself can be the motivational push you need to keep at it. (via @the.petite.planner)

Year of healthy challenges collection

Health is not something that you can build up and then forget after a while. It’s a constant work in progress. Challenge yourself to different things throughout the year that help contribute to your overall health.

Come up with 12 ideas, and then at the beginning of the month, decide which one you’d like to focus on for that month, draw a simple habit tracker chart, and log your progress. (via @the.petite.planner)

I also have a great list of easy 30-day fitness challenges that target different areas of the body if you’re up for it.

Mini goals page

Or, if you’re feeling extra ambitious and want to target multiple goals at the same time, you can do a bullet journal layout like this. (via @my_blue_sky_design)

Rewards tracker

Although this is technically a bullet journal budget spread, it can easily be modified for your fitness goals.

You can reward yourself for hitting certain milestones along the way if that motivates you, like catching a movie with a friend or buying that one bullet journal accessory you’ve always wanted… (via Pin image)

Wellness tracker

You could also track various facets of your health in a single spread, which doesn’t need to be elaborate.

This one combines a headache tracker, menstrual log, skin condition indicator, mood tracker, energy and motivation level indicator, and appetite scale in one place. (via @nohnoh.studies)

Healthy wins journal log

It’s so easy to get discouraged or focus on the things that you can’t do or have, but a simple log like this can boost morale. All you do is log a win, big or small, each day. It could be running an extra 5 minutes or choosing a healthier carb alternative to your usual fare. (via Sublime Reflection)

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