SECTION ONE: DESIGN Set your weekly goals and pick a reward for if you stick to them. Then there is space to schedule your workouts and to plan and prep your meals for the week. Goal Setting Page: - Stats: Choose up to 5 goals to track each week. Pick body measurements and fitness goals that are important you. - Reward: Set a reward that motivates you to stick to your plan for the week. - Weekly checklist: Take time to plan your training and meals in the next section. Check them off here to make sure you don't forget. Meal planner: - Design your meal plan for the week ahead. You can include calorie and macronutrient breakdowns in the space provided. - There is space for up to 5 meals per day. Shopping list: - Create a shopping list of all the ingredients you'll need for the week. - The shopping list is removable so you can bring it to the grocery store for convenience. Workout planner: - Schedule your workouts for the week around your other commitments. - There is room to plan 2 workouts per day. SECTION TWO: TRACK Log your daily calories and macros as well as any weights and/ or cardio sessions. Meal tracker: - Complete this section each day with the calories and macros you actually ate. Weight training tracker - Track up to five weights session per week. Record up to 10 exercises with 5 sets in each session. Cardio tracker: - Track your daily cardio sessions and gym classes. Refer back to them the following week and to improve your times, speed or distance. SECTION THREE: ACHIEVE Look back on your performance for the week against the goals you set and decide if you deserve the reward. Weekly Recap: - Check off if you've reached your fitness and nutrition goals for the week. Reward yourself based on % of goals reached or if you've improved on the previous week.
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