Train with Lyzabeth SUCCESS TRACKER...LyzabethLopez.com Train with Lyzabeth SUCCESS TRACKER By...

LyzabethLopez.com

Train with Lyzabeth

SUCCESS TRACKER

By Lyzabeth Lopez PTS, RHN, FIS, ACE, OGF

“The difference between a dream and reality is a deadline. Start now, track your success and stick to it! YOU CAN DO IT!”

Congratulations on starting your journey to the healthiest, hottest most successful you! I’ve created a success diary to help you to track your progress on your plan. I highly recommend that you take the time to follow and fi ll out each section every day. Sometimes we take the little things for granted on our way to success, but I want you to learn to be in tune with your body and understand what it is to feel healthy. A hot body will be an awesome ‘side effect’ of you becoming healthy, happy and hot!

Photos are my favorite way of tracking progress. The scale can be tricky due to muscle weight, water weight etc. skew-ing the numbers and confusing you. Photos don’t lie! This is your most important means of tracking your progress, please take photos of yourself in a bikini or tight, bike shorts and a short, sports top. (do not wear loose clothing).

Measurements are a great way to track the changes in your body. Don’t pull the tape too tight or hold too loose. Use a mirror beside you to ensure that you are measuring evenly across the body.

Weight is a measurement that most people track. I would suggest that you weigh yourself a maximum of once every two weeks. Any more than that can cause confusion and may make you feel like you are falsely progressing more or less quickly than you actually are. A once-a-month recording is more than enough. Please take this measurement in the morning at the beginning of each 30 days.

The Mini Fit Test is a way to track how fi t you’re getting. This is a fun measurement to help you realize that it’s not just about what’s happening on the scale, but that your body is getting fi tter and stronger! Please do this on Day 1 of each month!

Food Diary logging is a great way to stay on track and stay accountable. The best way to do this is to track EVERYTHING good and bad (even that whole pizza or tub of ice cream that you ate). Only you who will see this and be accountable.

Mood tracking is a great way to see how your mood and body are closely related. Watch how your mood is the day you eat dairy or gluten and other highly sensitive foods compared to days that you eat perfectly. Of course there are lots of other factors when it comes to food, but it can be a revealing experiment.”

Sleep Quality can directly be affected by quality of food, stress, supplements, workout, and trying to go to sleep and to wake up at roughly the same time every day. In the daily sleep tracking box, I’m asking you to track wake/sleep time and good /bad sleep.

Workout A workout during the day can lead to a great sleep, better mood, increased energy and of course, a hot body! Even if you only managed to get 20 minutes in that day, log it and feel great! Don’t feel bad about rest days. Rest days are important as well. Aim for two rest days a week.

Belatedness & Headaches are both common side effects of food sensitivities and dehydration. Tracking days that these ailments occur and do not occur can help you determine if your diet, sleep or workout patterns directly affect them. If they do, this may assist you in making bloating and head-aches go away for good!

Whole Food Supplements can be magical for the body. They can help fi ll in the cracks that our diet may overlook. We can also super-dose some supplements that can help the process, including: heal the intestines, build muscles, lose weight, and make your hair, skin and nails grow and glow, among other amazing attributes. Tracking your intake of supplements will help you to measure what is working, along with keeping you accountable to taking them.

Cardio can be anything from a workout class to a long or short run. Tracking this can keep you motivated and maybe even make you want to try new types of cardio.

Muscles Trained Today can help you track what muscles have trained each week to keep your goals on track.

Weight Training will track exactly what your workout looked like. You can look back at these workouts and try to outdo them, redo them or use as a guide to get you to further goals.

Exercise Other is listed for exercise routines that don’t fi t into the boxes above.

Things you are thankful for today is great to track as we often get so busy in our day that we forget to sit back and look at what we have, and what we have achieved, and say ‘thank you’.

Things you learned today is great to write down to ap-preciate how far you’ve come, refl ect and remember. This will also make it more likely that you’ll remember the new information that you learned.

xoxoLyzabeth Lopez

Congratulations on starting your journey to the healthiest, hottest most successful you!

success, but I want you to learn to be in tune with your body and understand

WHAT TO TRACK & WHY

“The secret to getting ahead is getting started.”

MONTH 1

DAY 1START HERE!

MONTH 1

FRONT DATE:_________________________

Place photo here

DAY 1

BACK DATE:_________________________

MONTH 1

Place photo here

DAY 1

SIDE DATE:_________________________

MONTH 1

Place photo here

DAY 1 MONTH 1

MEASUREMENTS

Chest: _________(measure the largest part of your chest)

Waist: _________(measure the smallest part of your waist)

Hips: _________(measure the largest part of your hips)

Thigh: _________(measure the largest part of your right thigh)

Weight: _________(remember – muscle weighs more than fat, so this is not the best way to measure progress)

MINI FIT TEST

Number of push ups from toes: _________(Goals: 0-5 average | 6-19 intermediate | 20+ advanced)

Number of burpees in 20 seconds: _________(Goals: 1-3 average | 4-6 intermediate | 7+ advanced)

Weight used for deadlift (20 reps): _________

FOOD, HEALTH & QUALITY OF LIFE

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Supplements

WORKOUT & MOTIVATION CARDIO Type Time Intesity Other

Muscles Trained Today:WEIGHT TRAINING Exercise Sets Reps Weight

Exercise Other

THANKFULL LOGThings you are thankful for today:Things you learned today:

Total Water (only water counts, not other beverages)

# of Bowel MovementsMoodSleep Quality (G=Good/B=Bad)

Wake time/Bed time ______ am ______pm

Workout Y/NBloated Y/NHeadaches Y/NProtein goal reached (roughly 1 gram lb of your weight) Y/N

DAY 1


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THANKFUL LOGThings you are thankful for today:Things you learned today:





DAY 1


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DAY 3


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DAY 7


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DAY 8


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DAY 9


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DAY 10


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DAY 12


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DAY 13


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DAY 14


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DAY 15


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DAY 16


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DAY 17


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DAY 18


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DAY 19


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DAY 20


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DAY 21


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DAY 22


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DAY 23


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DAY 24


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DAY 25


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DAY 26


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DAY 27


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DAY 28


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DAY 29


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DAY 30


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DAY 31

MONTH 2

LyzabethLopez.com

DARE TO GO THE

DISTANCE?

START HERE! MONTH 2

FRONT DATE:_________________________

Place photo here

BACK DATE:_________________________

MONTH 2

Place photo here

SIDE DATE:_________________________

MONTH 2

Place photo here

DAY 1 MONTH 2

MEASUREMENTS






MINI FIT TEST






Exercise Other


NOTES





DAY 1

FOOD, HEALTH & QUALITY OF LIFE PROTEIN/CARBS/FAT

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DAY 3


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DAY 4


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DAY 5


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DAY 6


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DAY 7


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DAY 8


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DAY 9


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DAY 10


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DAY 11


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DAY 12


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DAY 13


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DAY 14


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DAY 15


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DAY 16


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DAY 17


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DAY 18


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DAY 19


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DAY 20


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DAY 21


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DAY 22


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DAY 23


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DAY 24


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DAY 25


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DAY 26


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DAY 27


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DAY 28


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DAY 29


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DAY 30


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DAY 31


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MONTH 3

LyzabethLopez.com

GO THE EXTRA MILE

IT’S NEVER CROWDED!

DAY 1START HERE!

MONTH 3

FRONT DATE:_________________________

Place photo here

DAY 1

BACK DATE:_________________________

MONTH 3

Place photo here

DAY 1

SIDE DATE:_________________________

MONTH 3

Place photo here

DAY 1 MONTH 3

MEASUREMENTS






MINI FIT TEST




DAY 1



Exercise Other


NOTES






Meal 1

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DAY 2



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DAY 3



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DAY 7



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DAY 8



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DAY 11



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DAY 12



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DAY 13



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DAY 14



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DAY 15



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DAY 16



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DAY 17



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DAY 18



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DAY 19



Exercise Other


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DAY 20



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DAY 21



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DAY 22



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DAY 23



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DAY 24



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DAY 26



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DAY 27



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DAY 28



Exercise Other


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DAY 29



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DAY 30



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DAY 31

Train with Lyzabeth SUCCESS TRACKER...LyzabethLopez.com Train with Lyzabeth SUCCESS TRACKER By...

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