I’m a list maker. I make lists of things to-do and sometimes I add things to my list just so I can cross them off… I meant to add them but probably got mildly distracted. Point of the story – I love to cross things off, check boxes, finish things in general.

I make these little tracking sheets so that every day I know exactly what I need to do and when I do it I get to cross it off. Feels so right!

Consistency Creates Change
The key point of all these plans is to stay consistent. When you start anything new your entire body has to adjust – mentally and physically. Allow yourself at least 3 weeks to create new habits and then stick with it!

If this phrase doesn’t resonate with you think about it in terms of food. If you take 1 day a week and eat veggies, salads, lean meat, eggs… all the good stuff you are supposed to eat that’s great. But then the other 6 days of the week you eat crap – chips, sodas, processed foods, sweets… not so good. It would be unrealistic to think that your body could respond favorably to that ONE day of good behavior.

Same thing with fitness. One day of exercise isn’t enough to change anything. It’s better than nothing but it won’t lead to change. If you truly want change you have to be consistent. That’s why I make these amazing little tracking sheets. Tape yours up where you can see it and check it off every day. Even if it’s a rest day – check it off. Rest is part of the plan!

Create YOUR Own Challenge
As I create tracking sheets for some new challenges you can find them listed under the Challenges menu. And because you can create your OWN personal challenge I’ve also attached below the blank tracking sheets. Think of a challenge and go. Need some ideas? Here you go:

  • Single Exercise: 10 + 10, start with 10 and add 10 each day, day 1 = 10, day 2 = 20, day 31 = 310
    • Squats
    • Lunges: the count is for EACH leg, 10 = 10 for the right, 10 for the left leg
    • Single leg squats: have one foot resting on a chair behind you, the count is for EACH leg so day 1 = 10 on the right, 10 on the left.
    • Dips: use a chair, coffee table, step, anything you can find!
    • Box Jumps
    • You get the idea?
  • Exercise Combinations: Pushups, Planks, Squats/Lunges; day 1= 10 of each, day 2 = 20 of each