Are you looking to improve your health or lose some weight? Use this free printable health tracker as a bookmark in your planner, to help you reach your goals.
One of my goals this year is to get healthier and lose some weight. It seems only a few years ago that I was a fit and slim dance instructor. But since becoming a mum, and a kid’s party planner with access to too much candy, my fitness has plumeted while my waistline has gone in the opposite direction. Enough! Now my daughter is at school, it’s high time I focused on looking after myself rather than everyone else.
I am trying to exercise every day, and have found it so helpful to keep track of my exercise in a dedicated section of my Busy Life Planner. I have a special section where I record the exercise I did each day. I find it so satisfying filling in that spot each day, that I have actually stuck to my exercise regime (believe me, this is a minor miracle). Now it’s time to add in the other half of the health equation – food – and recording what I eat.
So I have made a ‘diet tracker’ printable bookmark to keep in my planner, where I can record what I eat. And I thought why not also create an overall ‘healthy habits tracker’ and offer them both as a free download?
So here you are – your free printable health tracker and diet tracker bookmarks for your planner, to help you meet your health goals.
What to record
- Hydration – It’s generally recommended that you drink 8 x 8 ounce glasses of water each day (8 ounces is ~236ml, or 1 cup). If you drink a large bottle of water, colour in the relevant number of cups.
- Exercise – If you use a fitbit, record your total steps. Or write the exercise and time taken, such as ’20 min walk’.
- Diet – I’ve created a 3-face rating system to make this fun. Colour in the happy face if you ate a completely healthy diet today, the middle face if you were a little bit naughty, and a shocked face on those ‘oh-my-goodness-I-ate-all-the-cake’ days.
Each day there’s space to record what you ate:
B = Breakfast
L = Lunch
D = Dinner (tea/supper)
S = Snacks
How to make your bookmarks
I am using my printable diet tracker as a re-usable bookmark for my planner. Here’s how:
- Select the correct file for your page size. Letter is the standard for US/Canada, and A4 is standard in Australia, the UK and most other countries.
- Print the bookmark onto card
- Cut to make separate bookmarks. I have also trimmed the corners so they’re not sharp, using a scrapbooker’s corner cutting punch.
- If you like, fold over a small length of ribbon and use a hot glue gun to attach it to the top of the bookmark.
- Punch holes down the spine.
PS – Want to print your bookmarks to fit a half-sized diary? Here’s a quick tutorial on how to easily re-size the file.
If you want to insert your bookmark in a disc binding or spiral binding system and you don’t have the correct hole puncher, you can create a removable bookmark by following this tutorial. In a nutshell, you use a single hole punch to create holes, then make a small cut in from the edge, so you can slip your bookmark in and out each week.
Now you can fill in your bookmark with a fine-tipped whiteboard marker, then rub it off and start again next week. Nifty!
Make a double-sided bookmark by folding the paper in half so the two charts are back-to-back, then laminate together.
Of course, you can print lots of copies on standard paper and slot in a new one each week, or just clip it to the top of your page. Write the week’s dates at the top and keep your used pages together, so you can track how you’re going over time.
So what do you think? Which tracker will you use? Do you have any suggestions? Please leave a comment and let me know.
Are you trying to get your life more organized? Are you juggling multiple planners because you can’t find one that works across every aspect of your life?