Planning & tracking Archives - My Fitness Planner

10 healthy habits to do daily

Making small changes to your daily routine can make a big difference to your health. The 10 healthy habits listed below are all things you can start doing straight away and will benefit both your Read More

Hydrate stickers and water tracker

Adequate fluid intake is essential for our bodies to function properly. If our fluid intake is too low, we can experience various symptoms including headache, feeling light headed and dry lips. Drinking plenty of fluids Read More

Morning walk plan for a healthy start to your day

There are many benefits to walking at any time of day, but an early morning walk has even more benefits of its own (see below). It doesn’t need to be a long walk to enjoy Read More

Walking goals to help you achieve more

Get some inspiration for walking for health and fitness with these 5 simple goals. Choose whichever one suits you, or work through them one by one. 5 walking goals Walking is a low risk activity, Read More

Running goals for beginners free printables

Running goals for beginners – 10 ideas to inspire you

If you’re reading this, then you’ve probably decided to take up running but don’t know where to start or what you should be aiming for. You might have outcome goals such as losing weight, toning Read More

Walking stickers – free printables to help you stay motivated

Use these walking stickers in your planner, diary or “to do” list to remind you to walk and to track your walks. The first page is icons and the second page is prompts and “done” Read More

Fitness walking tracker – do 600 minutes a month

If you’re not keen on exercise or have a busy schedule, then a good option is to walk for fitness and health. It’s easy to add more walking into your daily life, for example by: Read More

Inspirational fitness quotes – free printable sheet

Staying motivated to work out isn’t always easy. There are lots of different strategies people use to stay motivated – what works for you will depend on your personality. Some people are motivated by results, some Read More

Printable workout stickers for your planner

Get organised and motivated with these free printable workout stickers for your planner. According to research studies, exercise prompts and reminders increase motivation and exercise participation. When we record our intention to do something rather Read More

free printable stickers - bottles & trainers

Free printable fitness stickers – bottles & trainers

How to download and use If you’re cutting manually, then download the PDF file in whichever size you want. Print onto a single sheet shipping label, or alternatively print onto plain paper and use a Read More

Health habits trackers – 7 PDF set

Get into healthier lifestyle habits with this habit tracker PDF set. Keep yourself focused and accountable by recording all you daily habits and aiming to improve week on week. The set includes 7 printables, to Read More

Weekly workout log PDF to help you stay healthy

Organising your time and staying motivated are important in sticking to an exercise program and getting the results you want. The weekly workout log PDF printables in this post will help you to be organised Read More

Printable sleep tracker to help you overcome insomnia

Experts agree that most adults need at least 7 hours sleep per night for optimal health and mental alertness. The Great British Bedtime Report by the Sleep Council in 2013 showed that the average for UK adults Read More

Printable water tracker

Water has many vital functions in the body and we can only survive 2 or 3 days without it. Dehydration occurs when the body’s water content is too low and symptoms include headaches and confusion. Read More

Healthy food list to help you improve your diet

Even if you are a healthy weight, it’s still important to have a healthy diet. A bad diet will catch up with you eventually and cause health problems. Apart from weight control, the benefits of Read More

Fitness goals list – 8 free worksheets to help you plan

Setting health and fitness goals gives you direction and allows you to measure your progress. You can make your goals very specific and defined, or you may prefer to have more flexible, general goals. Either Read More

Workout log PDF – free printable to help keep you motivated

Finding time and staying motivated are two of the biggest barriers people have to making exercise a regular habit. Using a workout log can help you to make the most of the time you have Read More

Core exercises for beginners – the best way to get flat abs

To have flat abs, you need to train all the layers of abdominal muscles, including the core stabilisers. When they are strong, the core muscles pull the abdominal area in flat. To get good results Read More

Basic Pilates – a 4 week guide to get you started

Pilates is an exercise system that was developed by Joseph Pilates around 100 years ago. Pilates based his system around various principles which he believed contribute to having a healthy body. The early followers of Read More

Quick and easy abs workout circuit to improve your core

What are the best ab exercises to flatten your abs and improve tone? Is it crunches, plank, Pilates, oblique curls, stability board, ab cradle … the list goes on. In fact, there’s no one “best” Read More

Glute isolation – 10 effective exercises to target your butt

Improve your glute strength and tone with this glute isolation workout plan. Depending on whether you want to improve weak glutes or build your butt, you can do them with or without ankle weights (see Read More

Pilates circle challenge to improve your inner thigh strength

The Pilates circle (also known as a Pilates ring or magic circle) is a useful piece of equipment to have for home workouts, because it is cheap, easily stored and versatile. You can use it Read More

Full body stretching exercises chart

Keep your whole body flexible with this full body stretching routine. Flexibility is an important component of fitness and you should always allow time for stretching in your schedule. If you can’t fit a stretch Read More

Best core stability exercises and why you need to do them

The core muscles work together to align the pelvis and keep the spine stable. The most common reason for being interested in core stability training is to improve ab tone, but there are lots of Read More

Pilates challenge for a strong core and flexible body

The Pilates method focuses on developing core strength, good posture and smooth, controlled movement. There are 34 mat work exercises in the original method – some mainly develop strength and some work more on smooth Read More

Push up challenge for women – strengthen your upper body

There are lots of chest exercises you can do with weights and other resistance equipment, but the main body weight chest exercise is the push up. Full push ups require a lot of upper body Read More

6 week walking schedule to lose weight

Walking is often overlooked as a way of exercising, because it’s something we all do every day. But if you don’t have a lot of time for exercise, or don’t enjoy fitness activities, then walking Read More

30 day walking challenge – improve your fitness every day

This 30 day walking challenge is easy to fit into your every day life and will get you into the habit of regular walking for fitness. It starts off with a 5 minute walk and Read More

Beginner upper body workout 4 week plan

Tone up your chest, upper arm and shoulder muscles with this beginner upper body workout. It’s a 4 week plan, starting with 3 exercises and adding an extra exercise each week. If you want to Read More

Daily butt workout – a quick routine for your glutes

If you want to focus on butt firming and lifting, then this daily butt workout is what you need. You’ll be doing over 1,000 reps of glute targeted exercises every week. There are 4 exercises, Read More

Squat and lunge quick routine

If you want a quick, straightforward home routine to tone up your thighs, then try this squat and lunge workout. Squats and lunges are the best all-round leg exercises, as they work all the leg Read More

Running schedule for beginners – 8 week program

Although you need to push yourself to work hard in order to get fitter, trying to do too much at once is never a good idea. It’s much better to start running at a level Read More