Page 1


step 1: commit contract

What do I commit to this year?

My goal is to work out

times per week.

I will and to become healthier and care for my body. I will give up and

to become healthy.

I am committing because

Signed

Date MINDSET: I CAN AND I WILL.


step 2: tips to achieve your health commitment Commit to yourself. You are the best person for making change and caring for yourself. Schedule your workouts in your planner and don’t break them. Train with goals in mind. Aim for 3-5 days of cardio and 2-3 days of weights/strength training each week. Move your body every day, for a minimum of 30 minutes. Try a new activity each week. Plan an exercise date with a friend. Eat real food. Avoid added sugars and choose organic, non-GMO food whenever possible. Eat a protein-packed breakfast every day. Drink more water. Be consistent. Remember, small steps = big results.

Disclaimer: Commit30, nor anyone associated with Commit30, will be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere. Commit30’s information is not intended to be a substitute for professional medical advice. Consult a doctor before starting any exercise program. #commit30

©2017 commit30


step 3: my monthly action steps

Plan out your days the night before and set realistic, achieveable goals. The key to success is found in your daily routine.

MONTH:

monthly planning

QUICK STATS [date:

]

weight: waist: hips: GOAL:

Use these pages for monthly meal planning or a monthly workout / training log.

NON-SCALE VICTORY:

QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY: #commit30

Š2017 commit30

tracking suggestions: miles / distance

macros

weight / reps

pace / PRs

carbs / sugar

strength

steps

protein

heart rate

time

body weight

sleep

calories

WODs

how I feel

motivation

non-scale victory

vitamins

]


step 3: my daily action steps weekly planning

Hydrate– drink more H2O

monday 3

July HYDRATE

This week, I commit to:

5x/week workout

WEEKLY PREP

Meal plan and prep

Remember: small steps = big results.

WORKOUT PLAN

Plan workouts and add to planner

tuesday 4 wednesday 5

Grocery shopping GOALS THIS WEEK

FOOD PLAN

Weekly prep

B: L: D: S:

REWARD

DAILY TRACKING

TRACKING

11,000 steps WEIGH-IN

3.1 miles

end:

no added sugar

start:

NON-SCALE VICTORY:

128 lbs 6.5 hrs sleep GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES

step 4: track each day

Use the monthly 30 day checklist to show each day you work towards your goal. Don’t break the chain!

step 5: share your goals

with friends and family and online using #commit30. No quitting, just committing. #commit30

©2017 commit30


PROGRESS: BEFORE

[ stats + pics ]

Imagine yourself 6 months from now‌

30 day goal: 2 month goal: 3 month goal:

4 month goal: 5 month goal: 6 month goal:


PROGRESS: AFTER

Imagine yourself 12 months from now‌

7 month goal: 8 month goal: 9 month goal:

10 month goal: 11 month goal: 12 month goal:


WELLNESS VISION BOARD

[ motivational photos + quotes ]

starting stats (Put 30-180 day goals here.) weight:

waist:

% body fat:

hips:

shoulders (widest point shoulder to shoulder):

thigh:

chest:

how I feel:


WELLNESS VISION BOARD

ending stats

waist:

weight:

hips:

% body fat:

thigh:

shoulders (widest point shoulder to shoulder):

how I feel:

chest:

non-scale victory:


health + fitness goals


monthly goal

action steps

This month I did / did not reach my goal. Why?

Overall I would rate my effort towards my goal ( 1➛10 ) Next steps:


TM

30-DAY CHALLENGE This month, I commit to:

My reward:

fitness. food. fun. #commit30

©2017 commit30


MONTH:

QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY:

]


QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY: #commit30

©2017 commit30

]


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


health + fitness goals


monthly goal

action steps

This month I did / did not reach my goal. Why?

Overall I would rate my effort towards my goal ( 1➛10 ) Next steps:


TM

30-DAY CHALLENGE This month, I commit to:

My reward:

fitness. food. fun. #commit30

©2017 commit30


MONTH:

QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY:

]


QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY: #commit30

©2017 commit30

]


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


health + fitness goals


monthly goal

action steps

This month I did / did not reach my goal. Why?

Overall I would rate my effort towards my goal ( 1➛10 ) Next steps:


TM

30-DAY CHALLENGE This month, I commit to:

My reward:

fitness. food. fun. #commit30

©2017 commit30


MONTH:

QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY:

]


QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY: #commit30

©2017 commit30

]


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


health + fitness goals


monthly goal

action steps

This month I did / did not reach my goal. Why?

Overall I would rate my effort towards my goal ( 1➛10 ) Next steps:


TM

30-DAY CHALLENGE This month, I commit to:

My reward:

fitness. food. fun. #commit30

©2017 commit30


MONTH:

QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY:

]


QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY: #commit30

©2017 commit30

]


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


health + fitness goals


monthly goal

action steps

This month I did / did not reach my goal. Why?

Overall I would rate my effort towards my goal ( 1➛10 ) Next steps:


TM

30-DAY CHALLENGE This month, I commit to:

My reward:

fitness. food. fun. #commit30

©2017 commit30


MONTH:

QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY:

]


QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY: #commit30

©2017 commit30

]


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


health + fitness goals


monthly goal

action steps

This month I did / did not reach my goal. Why?

Overall I would rate my effort towards my goal ( 1➛10 ) Next steps:


TM

30-DAY CHALLENGE This month, I commit to:

My reward:

fitness. food. fun. #commit30

©2017 commit30


MONTH:

QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY:

]


QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY: #commit30

©2017 commit30

]


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


health + fitness goals


monthly goal

action steps

This month I did / did not reach my goal. Why?

Overall I would rate my effort towards my goal ( 1➛10 ) Next steps:


TM

30-DAY CHALLENGE This month, I commit to:

My reward:

fitness. food. fun. #commit30

©2017 commit30


MONTH:

QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY:

]


QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY: #commit30

©2017 commit30

]


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


health + fitness goals


monthly goal

action steps

This month I did / did not reach my goal. Why?

Overall I would rate my effort towards my goal ( 1➛10 ) Next steps:


TM

30-DAY CHALLENGE This month, I commit to:

My reward:

fitness. food. fun. #commit30

©2017 commit30


MONTH:

QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY:

]


QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY: #commit30

©2017 commit30

]


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


health + fitness goals


monthly goal

action steps

This month I did / did not reach my goal. Why?

Overall I would rate my effort towards my goal ( 1➛10 ) Next steps:


TM

30-DAY CHALLENGE This month, I commit to:

My reward:

fitness. food. fun. #commit30

©2017 commit30


MONTH:

QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY:

]


QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY: #commit30

©2017 commit30

]


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


health + fitness goals


monthly goal

action steps

This month I did / did not reach my goal. Why?

Overall I would rate my effort towards my goal ( 1➛10 ) Next steps:


TM

30-DAY CHALLENGE This month, I commit to:

My reward:

fitness. food. fun. #commit30

©2017 commit30


MONTH:

QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY:

]


QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY: #commit30

©2017 commit30

]


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


health + fitness goals


monthly goal

action steps

This month I did / did not reach my goal. Why?

Overall I would rate my effort towards my goal ( 1➛10 ) Next steps:


TM

30-DAY CHALLENGE This month, I commit to:

My reward:

fitness. food. fun. #commit30

©2017 commit30


MONTH:

QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY:

]


QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY: #commit30

©2017 commit30

]


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


health + fitness goals


monthly goal

action steps

This month I did / did not reach my goal. Why?

Overall I would rate my effort towards my goal ( 1➛10 ) Next steps:


TM

30-DAY CHALLENGE This month, I commit to:

My reward:

fitness. food. fun. #commit30

©2017 commit30


MONTH:

QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY:

]


QUICK STATS [date: weight: waist: hips: GOAL:

NON-SCALE VICTORY: #commit30

©2017 commit30

]


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


HYDRATE

This week, I commit to:

Plan workouts and add to planner Meal plan and prep

WORKOUT PLAN

WEEKLY PREP

Grocery shopping GOALS THIS WEEK

FOOD PLAN

B: L: D: S:

REWARD

DAILY TRACKING

WEIGH-IN start: end:

NON-SCALE VICTORY:

GROCERIES / WORKOUT NOTES / TRAINING TIPS / RECIPES


HYDRATE

WORKOUT PLAN FOOD PLAN

B: L: D: S: DAILY TRACKING

NEXT WEEK’S GOAL:

#commit30

©2017 commit30


health + fitness goals


NOTES


#commit30

Š2017 commit30


NOTES


#commit30

Š2017 commit30


NOTES


#commit30

Š2017 commit30


NOTES


#commit30

Š2017 commit30


NOTES


#commit30

Š2017 commit30


NOTES


#commit30

Š2017 commit30


NOTES

Profile for Commit30

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Visit us online at www.commit30.com

Commit30 Fitness Journal Preview  

Visit us online at www.commit30.com

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