Last Updated on November 12, 2022 by Corinne Schmitt
My gym partner and I are always irritated by the influx of people in January to the gym. All of a sudden, the gym is crowded and we have to adjust our workouts to work around all the new fitness fanatics and we give up chatting since we’re several machines apart.
A few weeks later, most of them have disappeared and we no longer have trouble getting treadmills or stair climbers next to one another. If you have resolved to improve your fitness this year, you don’t have to fall into the category of February quitters.
Tips On How To Make Good Habits Stick
First, read my tips on how to make good habits stick. One of the tips I didn’t include there, but has been shown to be highly effective, is to track and log your activity and progress. I have used several different training logs over the years and what I’ve learned is that although in theory it’s a great idea to track every detail (e.g. time of workout, duration, how you felt, how much sleep you got the night before, etc.), in practice this gets burdensome.
Use This Calendar To Help Improve Your Fitness
So, I created a simple one-page worksheet to track your progress. You can simply put a checkmark in for each day you manage to workout.
You can put a number in to indicate how long you worked out or how far you walked or ran. Or, you can develop a code to indicate whether you did a cardio, strength, or other type of workout on a given day.
Fill in the form below to get immediate access to this printable.
Fill in the form above. After you submit the form, you’ll receive an email from “Wondermom Wannabe” with a direct link to the printable. If you do not see the email in your inbox within a few minutes, check your spam folder.
The most likely place will be in your computer’s Downloads folder. You can also select “Downloads” in your browser menu to see a list of your downloads, then simply select “Show in folder” below the file name to see where it is stored on your computer.
You’ll need a program that supports PDFS, like Adobe Acrobat (which is free). Open the program, click File > Print. Select your printer and set the number of copies you want to print. Double check your print preview, then click print.
It’s up to you how you want to use it, but if you want to reach your fitness goals, I highly recommend that you DO use it. It will work even better if you post it somewhere prominent in your home where you will be sure to see it every day.
27 thoughts on “Improve Your Fitness This Year”
Just got my second wind in July since I’ve fallen off the wagon. I printed out your log, and I’m on my way to a successful month. THANKS!!
This is a really good idea! I might be 10 days late but I am going to do this idea. It will be great at the end of the year to see really how much exercise I actually did.
I like the idea of tracking work outs. Right now I’m using an app on my phone to track my runs. It certainly motivates me when I see great numbers.
What a great idea! One of my goals is to get in shape this year too, but I’m almost 8 months pregnant and not feeling my best when I try to work out. But definitely after the baby’s born (and I’m recovered from the c-section) I’ll be hitting the gym regularly. What I’ve done for now is cutting way back on sugar and processed foods.
Good luck to all of you with your 2014 fitness goals!
I really need this. I am one of the Feb. quitters, though I usually exercise at home, not the gym.
I hope this year proves different. I do work out at home sometimes, but it’s the peer pressure and accountability at the gym that get me moving on a regular basis. Apparently, I just don’t have enough self motivation!
I am not a fitness person! And I am not big on resolutions either.. because I am not good in keeping them 🙁 But this list sounds great! Thank you 🙂 happy New year!
This is something that I need to keep motivated!
this chart would be great now that i’m back to working out
What a great way to track your goals and fitness.
Happy New year
New follower as well from the Fletcher Files
Great idea! I am such a scheduler and list maker this makes it easier for me to actually stick with a workout routine.
This calendar is a great idea! It’s easy to lose track of how much you’re NOT getting done, unless something like this is available! Thank you!
OMG, I was just thinking about the increase in people at the gym and how it’s going to irritate me for the next month or so. My girls and I are about the only ones who show up for evening zumba throughout the year, but in Jan and Feb we have to show up early just to get a spot in the class.
I guess we should be glad that they aren’t crowding up the gym ALL year. 🙂
I really need this! I always say I will spend time exercising, but I am not accountable for it! Now I can be.
Thank you! This is just what I need! I think that writing things down really helps with accountability. After having both of my kids I worked very hard to get back into shape and I did it. Over the course of the past year – I lost my mojo and need to get back into feeling good about myself. Thanks – this is helpful!
I workout every day and I am already on a schedule, but this is awesome for people who are just starting out to make sure they stay on track.
It is really funny isn’t it… In January everyone makes resolutions to exercise more. No fear though, … How many of them do you think are going to stick to it?
Unfortunately, not very many. Of course it’s nice for those of us who don’t want to workout in a crowded gym, but it makes me sad that more people aren’t able to prioritize their health.
Fitness is one of my goal subject this year. Thanks for your printable.
Great worksheet for anyone who loves to work out and wants to improve their body. Thanks for giving it away for free!
This sounds like a very good way to stick to a fitness plan.
What a good idea. You have done a really good job making this chart! It is so helpful and encouraging to see your progress.
Hi Corinne – This is a great tool to use to help track your fitness progress. The other thing I do is write it down on my calendar to ensure I make time every day to work out. Happy 2014! Hugs, Holly