Bullet Journal: Health & Fitness Tracking

Bullet Journal: Health & Fitness Tracking


Hi, everyone! It’s Kara here from Boho Berry and I am back with a brand new video for you today. This video is all about my brand new meal plan. Like my nutrition and fitness plan that I have been getting into this month, I’ve been getting a lot of questions about what I’m doing. I’ve kind of talked about it briefly that I hired a personal trainer — and she’s fabulous, by the way — but I thought that I would show you kind of how I’m setting everything up for tracking within my Bullet Journal. Now a huge disclaimer before I get into any of this, is that I hired a professional and this plan was tailor-made for me for my fitness level, for my personal goals and for my own personal health, so I just want to beg each and every one of you not to copy this plan for your own. Like I said, this was tailor-made for me specifically and I did seek out a professional to get this made for me. Everyone is different, every body is different, so these numbers and like, the amount of calories I’m eating and my macro nutrients and even the workouts that i’m doing, they are not going to fit everyone, so I always recommend consult a professional before you embark on any kind of meal plan or fitness plan or anything along those lines. This video is strictly to show you how I’m setting up what I’ve been given within my Bullet Journal and hopefully to spark some ideas for you if you’re setting up your own meal plan or nutrition plan. Okay, that huge disclaimer aside, let’s get into it. The first thing that I did when I hired Marissa is she actually sent me an eight-week meal plan and the meal plan that she sent me was very loose. It’s all about following a few specific rules and then tracking my calorie intake and my macronutrient breakdown each and every day, so I have these goals for daily calories and my carbs, proteins and fat, and then I have these general guidelines for my meal plan, and then she also sent me a list of healthy proteins, fats and carbs that I can choose from when I do my shopping and meal prepping for the week, and all of those good things, so I set up this spread mainly as a reference for myself. I have my goals here and then I can reference this anytime I need to if I need to see where I’m at with my daily calories and macros. On the next page I started to kind of plan out my six meals a day, what time of day I would be eating, and then this whole spread is basically a mess because I was going to do certain breakfast and actually do the breakdown of each one and then do the same thing for snacks and lunches, but I found that it wasn’t really working for me so I kind of just left it as is. I have some ideas for snacks and lunches up here and then these are the steps from my initial fitness assessment that we did on the first day that I met her in the gym, so this is my weight, all of my measurements and then my body fat, etc. so I wanted to have that as a record of where I started. Alright, after that I have my very first meal plan that I did, this was for my very first week on the program and my plan here was — obviously I have my six meals on the right, I wanted to plan them all out, and then I created a shopping list based on all of these meals, what I would need to shop for, and then I kept it pretty simple. I have an open box for things that I needed to buy and then an ‘X’ through it if it was something I already had in the pantry, so this made it really, really easy for me. I keep my grocery list on my phone so this made it really easy for me to go down this and add items to my grocery list as needed so I stuck to this meal plan for my first week and I got a really good idea of all of the nutrients and calories that are in each of the meals that I made that week. I’ve been using an app called My Fitness Pal to actually log all of my food and intake and all those things, so I don’t actually have a food log in my bullet journal, I’ve been keeping that in my app. Okay, so that is everything related to food. Then let’s see, we’ll go here, this is the beginning. Marissa has these great workout logs for me every day when we go to the gym and I don’t have Monday yet because when we started on the twenty-seventh that was actually the day that we did a fitness assessment, so we didn’t actually do a full workout on Monday, but I do have all of the workouts for the rest of the week and I’ll show you how I broke them down here. So I have my workout, which is like what exercises we’re doing and then i have weeks 1, 2, 3, and 4. The plan, according to Marissa, my personal coach, is that after four weeks we’ll reassess, kind of switch things up, so I just did these on a four week basis. So the idea here is whatever my workout is, I log what I did or how much weight I used, and then I can log it again week after week and I’ll be able to see my progress if I increased weight or anything like that, and then down here on the bottom corner of each page I have my macros. So I have my daily calorie goal, my carbs, my fat, and my protein and then I’m logging what my actual numbers were down here in the bottom. And then at the very bottom of each of the weeks, I have a little notes area so I can write down notes, anything that was sore, anything that I just want to remember from that workout day. I don’t have anything written in the notes areas yet because I actually just set all these up yesterday, and I don’t have any notes from that first week because I didn’t take any notes the first week! Alright, so you’ll see I have Monday is arms, Tuesday we’re working my back, Wednesdays we’re working legs — and yes, I realized that leg day is just as bad as people say it is! [laughs] I’m laughing at myself! Alright, so I’ve got all my workouts there, Thursday is shoulders, Friday is chest, and Saturday is core and abs, and I’m filming this on Sunday which is my rest day. And I can tell you my abs have never hurt so much in my life, [laughs] like every time I laugh, like right now, it hurts very bad! But that’s a good thing, that means progress. Alright so that really is it, sweet and simple, I wanted to have these logs so that I have a record of my journey within my Bullet Journal. So obviously this is going to change for each individual out there, like I said before, I highly, highly, highly discourage you from copying these plans exactly, but I’m hoping that the layouts will give you some inspiration as for how you could lay out your own workout plans in your Bullet Journals. As far as supplies used I did want to touch on that really quickly, I really just used my black Sharpie Pen which I got out of this set right here. I love this black Sharpie Pen, I’ve been using it for almost everything in my Bullet Journal, so all the black that you see here is that Sharpie Pen. And then this gray highlight color that I’ve been using on my workout logs is the Tombow N75. It’s a really light gray and I love it. But yeah, that is it, short sweet and to the point today, I hope that you found some inspiration here and I hope that you enjoyed taking a peek through my logs. I just wanted to let you know also that tomorrow for my blog post I’m going to write a more in-depth review of how I set up each of these pages, so if you’re interested in learning more and you want to see up close photos that you can zoom in on, definitely check out the blog tomorrow, Bohoberry.com, and I will have a lot more information there for you. Alright so that is it, I want to say thank you as always for tuning in. If you have questions, comments, concerns, as always drop them in the comment box below, and I will look forward to seeing you all very very soon! Bye!

47 thoughts on “Bullet Journal: Health & Fitness Tracking

  1. I'm excited to be planning in my own journal. Thank you for all your videos. I'm not using the same journal but I love all of the ideas you share!

  2. Saw the nails and went, "OOoooooooh."

    I use myfitnesspal and really enjoy it. Are you also tracking your workouts digitally?

  3. These spreads are fantastic! I really like the way you can easily see improvement week by week. Are you going to do updates on your health and fitness journey as it goes on, like maybe the next time you do a four week spread? Myfitnesspal is a great app but sometimes it's hard to track certain cardio moves, for me at least, but imo it's the best all-rounder health app :). Good luck on your journey! <3

  4. Thats great hun and thank you for sharing this with us 😊 you participate in my #bujofitnesschallenge we're a very supportive and encouraging community

  5. The carbs are so low! Are you gonna add more carbs later on? For most people, that's not sustainable. I see you hit your carbs every day, but not your fats or protein. Maybe you should raise the carbs?
    And please don't eat as little as 1200kcal as I saw on one page 🙁 Not nearly enough for anyone that trains.

  6. I like your layout. I need to get to the gym more regularly. Your meal plan looks good too. Going to try your workout plan. Thanks for your show and tell. Love your channel.

  7. My Fitness Pal is a fantastic app for tracking calories and nutrients. I looked at the exercise component and found it not nearly as well-developed. I'm taking a break right now but will be back on it again later in the year after rehabbing from knee replacement surgery.

  8. Thanks for sharing this, Kara! It's a great inspiration for the system I'll be setting up for myself. 😉

  9. I love this! I need to get my fitness sorted too. I use the MyFitnessPal app for meal trcking, but I've never gone into the detail of tracking my macros. I'll definitely use your layouts as inspiration to come up with a plan of my own (not copying it directly, of course)

  10. I just uploaded my first Bullet Journal video on my channel! It would mean a lot if people from the Bujo community checked it out 💕

  11. I've missed planning with you everyday! Would you ever consider doing going live on instagram sometimes when you plan?

  12. Where did you get the emerald bullet journal? I've looked everywhere for it but can only find the black one.

  13. Hi Kara,
    First off I just have to say I am a huge fan, and you are a big inspiration in my bullet journal. I had a question for you about the MyFitnessPal app, do you find it easy to navigate? I am going to school to be a massage therapist and I have an assignment to track my food. I found I have to make recipes for everything so far, and scanning all the barcodes off of the products in my house, but I am having issues making sure I get the servings correct. Would you have any tips or suggestions?

  14. você pode colocar legenda em português? gostaria muito de entender ❤ Você está fazendo dieta low carb?

  15. Kara, this is great!! I know this type of system would keep me accountable…I admit sometimes I lack the motivation to work out. I've seen you push this task "hire a personal trainer" from week to week. A lesson for us all….tasks and projects can definitely get done if we care enough and don't let it slip through the cracks.
    So, waiting for your wardrobe capsule lay out !! LOL…
    Thanks for sharing 🙂

  16. Interesting layouts and some good thoughts. I#m just thinking about starting to do work outs and this has given me some good ideas. Thank you

  17. Love your videos! I'm so curious though, how do you film them? How do you set up the camera? I can't figure it out.

  18. How's the view from a year later, if asking is not too nosy? I'm embarking on a Weight Watcher journey and am cribbing a bunch of this. 😎

  19. Love this, I am new to bullet journals and I am a personal trainer wanting to track my goals :-). Your layout is simple and extremely effective. I have used journals in the past to log my food and workouts but never in the same book! Learning something new everyday! thanks for sharing.

  20. Way too many carbs, try to keep them under 20grs per day and you wont need to exercise 6 days a week unless you like it so much…… like your video

  21. Thats great that you hired a trainer! Have you done a follow up video to this?

    There's also a Facebook group if you would like to see more fitness inspiration. It's "Bullet Journaling for Fitness" if you don't want to click a link. I would love to see everyone's fitness spreads! https://m.facebook.com/groups/2048813235378095

  22. I’m just counting calories altogether but I don’t know how much the limit is for me to lose weight

  23. Just wanted to come on here and let you know eating 6 meals a day is a myth and very unhealthy. I been researching a lot and the body can't handle all that food in one day. Intermittent fasting and eating 3 meals a day is ideal.

  24. 0:00 Disclaimer
    1:43 Beginning & First Spread
    2:15 General Guidelines for Meal Plans
    ~ Can you tell why you're supposed to limit coffee? I am assuming it goes for any caffeinated bev., yes? Esp. since you can add some fats to it and don't have to use sugar… I am aware of some of the drawbacks other than diet, I'm just wondering if that is a general philosophy for her/you or specific to your goals.
    ☕☕☕☕…
    3:53 Grocery List
    ~ I'm guessing you checked those boxes with pencil so you could erase after you ate/drank?
    ✏📖◻
    2:44 Second Spread
    3:29 Third Spread 1 Week Meal Plan & Shopping List
    4:42 Work-Out Logs

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