I’ve been so impressed with my Challenge Group participants this summer! They are seriously motivated to make positive changes in their lives, and they’ve even kept me moving when I’ve felt like giving up a time or two. It’s easy to focus on the numbers of weight loss to determine whether or not you are making progress, but in my experience, that sometimes throws people off.
Unfortunately, your level of effort doesn’t always show in equal amounts in weight lost on the scale. That can get discouraging. I encourage my challengers to come up with another way to define their success. We focus on non-scale victories. There are tons of them if you look around. Being able to walk up the stairs without breathing hard, buttoning your favorite pair of jeans, or even focusing on the parts of your body that you love.
One way to determine how successful you’ve been each month is by tracking each day you workout. It’s surprising how motivating it is to see the days filling up on the calendar. If you’d like a copy of my calendar for August, you can download it below. It’s available in a full-size version or an A5 size for my Bullet Journal friends!
How to use the calendar:
1) Decide on a minimum exercise goal. This should be something you feel you can do, no matter what. My personal minimum is 3 times a week for 15 minutes, but the majority of the time, I exercise 5 or 6 days for 30 minutes to an hour. But if I get in at least the minimum, I know I’ll keep up the exercise habit.
2) Decide on on one new healthy habit you’d like to add this month. You will focus on this all month, so make sure you pick the one thing that would make the biggest impact in your life. Some examples: Water, no food after 7 pm, wake up early enough to workout in the morning, etc. My focus goal for the month of August is going to be to end my work day by 5:00 p.m. You might wonder what that has to do with health and fitness. I believe that mindset is just as important as working out or eating healthy, and ending my work day gives me time to live in my “real” life which does amazing things for my health and mindset.
2) Each day you exercise, mark it off on the calendar. You can simply put a check mark, or write details about your workout. I like recording what workout I did and tracking my time and mileage when I run.
3) In the Weekly Goals box, come up with a small goal to focus on each week. This doesn’t necessarily have to be an exercise goal. Some examples: Drink water, do something I love every day, eat breakfast first thing in the morning, read a personal development book, etc.
4) Come up with a reward for completing your minimum exercise goal for the entire month, and write it in the Reward Box, or reward yourself each week–it’s up to you!
At the end of August, snap a photo of your completed calendar and email it to me at firstname.lastname@example.org and you’ll be entered to win the complete version of my Clean Eating Crash Course.
If you need more ideas for developing the fitness habit, be sure to check out these 10 practical tips to make exercise a habit.
What’s happening in August?
If you need some support and accountability on your healthy living journey, be sure to check out my upcoming Challenge Group. I’ll be doing the new Country Heat workout program, and I’d love to be your accountability partner! Click on the photo below to learn more!
If you’d like to join my mailing list so you get each monthly calendar via email, please leave your name below. You’ll also receive a free download of all my other fitness journal sheets.