Journal your way to fitness success

We've all heard the phrase “you can't know where you're going until you know where you've been. This is especially true in changing your lifestyle habits like losing weight and improving health.

By documenting daily habits, such as sleep patterns, food choices and exercise, it becomes apparent how we are spending our days. For the typical person wanting more energy and less body fat, this is where keeping a journal can make a difference.

Journaling is one of the key fundamentals we preach to our clients. What did you eat this weekend? How much exercise did you get in? Are you drinking enough water? Did you sleep through the night? These are all answers we should find in a client's fitness journal.

And for good reason weight loss is as much about accuracy as it is consistency. So documenting everything that affects you will give you a chance to analyze your efforts to see if you're on track or if more change is needed.

Writing down what you're eating, for example, makes you more aware of what you're putting in your mouth, and therefore, holds you accountable for your actions.

Here are some tips for keeping a fitness journal:

Be honest: Write everything down, especially the food you're eating, even if you're not proud of it. Not writing down that late-night bowl of ice cream might make you feel less ashamed, but it's not going to help you lose weight. By writing down your faults, you will start to recognize your weaknesses the first step in correcting them once and for all.Keep it simple: Though your journal should be thorough, it shouldn't be complicated. Many fitness journals have daily sections for exercise, food, sleep, water, etc., so just fill in the appropriate information and you're done. If journaling takes too much time out of your day, chances are you won't stick with it.Have frequent checkups: Make sure someone other than yourself is checking your journal throughout the week. A friend or family member can hold you accountable and keep you on track. Whether their feedback is positive or negative, it will give you an outside perspective on your actions.Think progression: So you messed up and didn't get enough exercise in. Well, that gives you room for improvement next week. One reason for writing everything down is so you can progress and make consistent changes. If you mess up, acknowledge it, write it down and move on.Embrace the change: Accepting the need for change makes success more probable. If you dread tracking things, you may need an attitude adjustment. Realize that journaling is beneficial for your health, and it really works. So start journaling and start seeing results. Joshua Steckler and Mark Trapp are co-owners of Push Fitness, a personal training studio in Schaumburg specializing in weight loss, muscle toning and nutrition. Contact them at PushFitnessTraining.com.