After a year long spine injury, I am finally back on my feet and ready to start working out again! This spread is one of my creations that I put together last year (2016) and it has proved to be very helpful and inspiring. Hopefully, you will find this to be a great tool too and use it in your daily life 🙂
12-week Body Shape
The trackers on the left page are divided into three sections/months – you could do something new every 30 days! Every day is coloured in according to what kind of workout I have done on that particular day, and the colour code is right below the trackers. Yoga is pink, circuit/weights are dark purple/magenta, cardio in blue colour and of course, you need to rest at least one day a week and that would be in yellow.
On the right page, there is a Start and Finish date, weight and measurements. In between these two sections, you can see the ‘How I feel at the end of week:‘ where there are all twelve weeks and at the end of every week, I simply sit down and write about how I feel after completing x number of workouts and eating healthy. This is very helpful & motivational to see and keeps you aware of what you are doing to your body (or not doing).
There is brand new addition to my 12-week Body Shape and that is my new Fitbit Charge 2 tracker!! I am a huge fun of Fitbit for many reasons, one of them being the fact that it keeps me motivated to reach my daily steps goal, it keeps track of the length & quality of my sleep and it also has a built-in heart rate monitor which is pretty accurate!
There are twelve weeks within this tracker – you can see the numbers alongside on the right, and it is vertically divided into 7 days (Mon-Sun). Every day, I will be tracking the number of steps walked, calories burned, and heart rate – lowest/highest.
In the pictures above, you can see what the spread looks like when completed! It looks great, doesn’t it?
I personally LOVE working out with Jillian Michaels, she is awesome and will get you ripped whether you want or not! My very favourite set of her workouts is Ripped in 30 which includes a meal plan as well – it is very convenient. BUT you should definitely consult this with your doctor and a professional advisor e.g. personal trainer, nutritionist. Please, get informed and be aware of your health condition before you start any kind of fitness/food challenge! SAFETY FIRST!!!
I am starting this 12-week Body Shape challenge on Monday (17th of July 2017) – will you join me?? 🙂 Let’s use #12weekbodyshape hashtag to connect and support each other!