Diet & Fitness Journal: Your Personal Guide to Optimum Health (Diary, Exercise) (Little Black Journals)

REVISED AND UPDATED WITH THE USDA’S LATEST GUIDELINES! Studies show those who keep a diary and record their diet and exercise progress lose twice as much weight as those who don’t. This journal will help you retrain your brain and body to achieve those goals as you improve your physical well being and state of mind.

Adaptable content for different programs, such as Weight WatchersDaily page spreads to record food consumption, exercise regimen, vitamin and supplement intake, and moodWeekly sections to help you track your progress and refine your goals, with motivational tipsPersonal training pointers and charts for creating nutritional, metabolic, and fitness targetsA nutrition index with detailed data on hundreds of common foodsA removable cover band, for those wishing a discreet logbook that can be used comfortably at home, the gym, or the officeWire-o binding that allows journal to lie flat for ease of useHandy elastic band place holderBinding lies flat for ease of use.Portable size: 4-1/2” wide x 7-1/2” high

From the Publisher

Diet & Fitness Journal: ‘Personal trainer’ and BFF all in one!

Studies show that those who record their diet and exercise progress lose twice as much weight as those who don’t.

If you bite it, write it!

On the Food Log page, you’ll find columns for Calories, Fat, Sodium, Carbs, Fiber, Protein, plus an extra column to track one additional category of your choosing.

Track Breakfast, your mid-morning Snack, Lunch, a mid-afternoon Snack, Dinner, and an evening Snack.

You’ll also find places in which to record your daily Food Goals, and how much Water and how many Fruits and Vegetables you consumed today.

Track your activity.

On the Fitness Log page, you can record Cardio or other activity and Time of Day. You’ll find columns for Heart Rate, Duration, Speed, Level, Intensity, Other (your choosing), and Calories Used.

Into weight training? There’s a section for that, too, with columns for Muscle Group, Reps, Sets, Duration, Intensity, and Other (your choosing).

Take stock of calories, supplements, mood, and more.

A quick-reference calorie guide lists the nutritional content of many popular foods. Record Calories Consumed, subtract Calories Used, enter Net Calories, subtract BMR (Basal Metabolic Rate), and determine your Net Calorie Deficit. (A 3,500 calorie deficit will equal 1 pound of weight loss).

That’s not all -note the Vitamins and Supplements you took today, check off that you met your daily Goal (yes, you will!), and note your Mood and Energy Level.

There are even a few lines – called Notes/Journal -to write about your day.

Progress!

In the Weekly Progress pages, you can record Last Week’s and Current Weight, BMI, Heart Rate, Cholesterol, Blood Sugar, and a category of your choosing, as well as physical measurements, Daily Calorie Deficits, and Waist Hip Ratio.

There’s a Notes/Journal section, too, so you can write about your week. You’ll also find a place to record your Goals for Next Week.

Gets the job done.

Provides 14 weeks -that’s 3-1/2 months! -of logbook pages.

This attractive Journal delivers 14 weeks of easy-to-use tracking pages, along with food and fitness resources, helpful hints -even weekly Tips of the Week accompanied by thoughtful motivational quotations.

Discreet black book.

Remove the orange, blue, and white cover label -it slips right off -and you simply have a sleek black book. Perfect for those who don’t want to advertise that they’re tracking their food intake and fitness activity. Take it everywhere!

You got this!

Portable 4-1/2-inch wide by 7-1/2-inch high size and sturdy concealed wire-o hardcover binding means you can write anywhere! Keep your logbook in your purse, tote, or workout bag -everything’s at your fingertips!

This all-in-one Journal is divided into easy-to-use sections: An encouraging and informative introduction about diet, nutrition, and fitness -from an author who’s been in your shoes. Journal pages in which to log your daily food intake and energy expenditure from activity. Weekly progress pages. A calorie/nutrition chart for common foods. A ‘keep-motivated’ personal progress chart in the back.

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Our Company History

In 1928, at the age of twenty-two, Peter Beilenson began printing books on a small press in the basement of his parents’ home in Larchmont, New York. Peter -and later, his wife, Edna -sought to create fine books that sold at prices even a pauper could afford.

Today, still family owned and operated, Peter Pauper Press continues to honor our founders’ legacy -and our customers’ expectations -of beauty, quality, and value.

Image: Peter Pauper Press headquarters, Mount Vernon, New York, circa 1948.

Publisher ‏ : ‎ Peter Pauper Press; 2nd edition (December 1, 2012)
Language ‏ : ‎ English
Spiral-bound ‏ : ‎ 280 pages
ISBN-10 ‏ : ‎ 1593596707
ISBN-13 ‏ : ‎ 978-1593596705
Item Weight ‏ : ‎ 11.2 ounces
Dimensions ‏ : ‎ 5 x 0.75 x 7.5 inches