Body and Soul Journal

Fitness notes

Consider this planner a private, safe space where you can take the time to express yourself and bathe in self-care. While it’s important to show the world the best version of ourselves, always remember to set your own goals at a pace which is most comfortable for you.
Don’t compare your journey to others’ - you are as unique as your intricate fingerprint. Be honest, be authentic, and be at peace with yourself by embracing who you truly are. It’s time to cultivate curiosity, challenge what you once thought about your own potential, and trust in the process of change and growth. You came forth to enjoy the journey, to be loved and to feel fulfilled.

motivation notebook


______WEIGHT TRACKERweight tracker
Visually track your journey so you are able to pinpoint your achievements as well as the moments (and let’s face it, we all have them) where things didn’t quite go to plan. It’s important that you can identify triggers and outdated habits, so you can correct them and move forward on your journey, but don’t dwell on your mishaps or punish yourself. Use the journal to focus on the wins and how far you have come - this is particularly important on days where you feel less motivated or have reached a weight-loss plateau.

Spend a few minutes collecting your thoughts. Address yourself as you would a close friend and start writing about the issues you are facing, but also everything you are grateful for in your life. Think about the journey you are about to undertake. What are your hopes and fears? What would you like to achieve? What kind of person would you like to become? What are the positive qualities that you would like to strengthen during this time?

Your achievements and milestones are an important occasion to mark. Celebrate whenever you achieve something. Even small rewards for victories, great and small, are a great motivator and they importantly serve as tangible realisations that your success strategy is working - that your efforts are paying off. Whether you’ve accomplished a 1lb weight loss, or a £100 business gain. 






Whatever your fitness level, the easiest way to sustain an active lifestyle is to build it into your everyday routine so that the activity becomes a regular habit you enjoy. Whether you’re a yogi, pavement pounder or spin sister, this part of the planner is your space to note down your class times, build a more complete picture of when and how often you’re active, and the kind of activities you prefer and are therefore likely to stick at. You can also use this area to jot down your other plans for the day - but make sure they’re the kind that make your soul sing!

Food and exercise journal


The key to achieving a healthy weight for your body is eating healthy, quality foods, treating yourself occasionally, alongside plenty of enjoyable exercise.
Okay, so this isn’t a particularly secret formula, but it is tried and tested. To be happy and healthy is to remember that the word diet shouldn’t enter into your vocabulary. This is a lifestyle overhaul. Small tweaks such eating more mindfully and keeping track of the foods we fuel our bodies with can result in significant changes for the better. Healthy body, healthy mind.

Weekly reflection journal

Reflect on how fulfilled you feel this week in the most important aspects of your life. It is said that the key to lifelong success is the regular exercise of one emotional muscle: gratitude.An attitude of gratitude is one of the most powerful things you can have to improve your life. Visualising and feeling grateful for what you do have rather than what you don’t, can have a huge impact on your health and happiness. There’s an element of permanency in writing down your goals, and you’re making yourself worthy enough to make a promise to yourself.


Think of it as a cheaper version of therapy or a non-judgemental confidant who is on-hand to help 24 hours a day. To truthfully express yourself is essential for mental wellbeing - in fact, just the act of writing things down can be extremely revealing, healing and can teach you a lot about yourself. Thoughts and feelings are often easier to express on paper, helping you feel less emotionally burdened. By becoming mindful with what you are discovering about yourself, you’ll shift from simply knowing to a doing state. If you are feeling a little bit stuck, you could use one of the prompt questions at the bottom of the page to kick-start your reflection.