Fit4Life Journal.compressed

FIT4LIFE

JOURNAL

Index

Getting Started ..........................................................................................1
Program Expectations ...............................................................................3
Journaling ..................................................................................................5
Common Q & A's .......................................................................................6
The Five Healthy Habits ............................................................................7
Starting Analysis .....................................................................................15
Healthy Habits Questionnaire ..................................................................16
Monthly Analysis .....................................................................................18
Healthy Habits Questionnaire ..................................................................19
Block Breakdown .....................................................................................36
How to Build Your Blocks ........................................................................38
Carbohydrate Building Blocks .................................................................39
Protein/Fat Building Blocks .....................................................................42
Common Foods/Freebies .......................................................................43
Meal Replacement Bars .........................................................................44
Travel Guide ...........................................................................................45
Protein Shakes ........................................................................................46
Sample Meals .........................................................................................50
Build Your Own Salad .............................................................................58
Daily Journal Entries ...............................................................................62
Weekly Reflections .................................................................................60

0

FIT4LIFE

Overview

"A huge part of changing
your lifestyle is believing
you can do it and realizing
it's not going to happen

overnight."

GETTING STARTED

Over the next 6 months, GoTime Training will give you the tools you
need to start living a healthier lifestyle. Weight loss or a healthier lifestyle
is more than just your nutrition (although your nutrition can account for
at least 80% of your success). That's why we want you to start
progressing towards your health and fitness goals by building healthy
habits in 5 different areas of your life.

• Nutrition
• Hydration
• Exercise
• Sleep
• Mindset
There are so many FAD DIETs out there today, low carb, Atkins, Weight
Watchers, The Zone Diet, Paleo, the list could go ON and ON! More than
likely, you have tried one or maybe even many of these “diets”.

Did they work?
Did you lose weight?
If you did, did you keep it off?

Did you know only 5 percent of people that lose weight by one of these
diets, actually keep it off? Have you ever wondered why? Well, let us tell
you why!

The reason that you weren’t able to keep off the weight is because you
never really changed your habits or the way you lived your life everyday.
You only changed it for a short period of time, or for the amount of time
that you were on your “diet”. We view diets at temporary; meaning we
follow them until we either reach our goal or decide to give up, and then
we go right back to the way we were eating before.

1

GETTING STARTED

GoTime Training is dedicated to creating a program that will give you all
of the tools you need to change your daily habits. We don’t just want
you to be successful for the months that you are checking in with your
Nutrition Coach, we want you to be successful for the remainder of
YOUR LIFE!

Over the next several months we are going to be transforming and
creating your new lifestyle. We are going to work hand in hand to create
habits that are individualized specifically for you! We will give you tools,
recipes, support from our Nutrition Coaches as well as support from
former and current Fit4Life clients.

Now, there will be times when you will feel like giving up, wanting to
revert back to your old lifestyle because your progress has slowed or
maybe even stopped. Your nutrition coach will be here to assure you
that every person experiences times of plateau’s and struggle
throughout their journey, and they will support and educate you on why
you’ve reached a plateau and how to overcome it.

We’re not promising that it’s going to be a walk in the park, but with an
open mind, positive attitude, and a willingness to learn and grow – then
together we will build a better and happier YOU!

Your success means the world to us; however, it won’t happen
overnight and it won’t happen without effort!!

“So often we become so focused on the
finish line that we fail to enjoy the journey”

– Dieter F. Uchtdorf

2

PROGRAM EXPECTATIONS

We want to ensure continual progress throughout your Fit4Life
program and truly educate you how to live a healthy lifestyle forever.
Below we have listed our expectations for both you and your Nutrition
Coach to ensure we work together to TRANSFORM YOUR
LIFESTYLE!

WHAT WE EXPECT FROM YOU -

• Be Responsible – always be on time and have your journal
completed. We are limited on the amount of time that we get to
spend together in each meeting and we want to use it as efficiently
as possible.

• Be Prepared – Every meeting we will have you weigh-in and once a
month we will do your complete set of measurements as well as
progress pictures. Come ready to discuss your strengths and
weaknesses since our last visit so we can set new goals to achieve
before for our next visit.

• Be All In – You took the first step to living a healthier lifestyle and you
deserve nothing short of the best! Give it your all – your success will
depend on your level of commitment and dedication.

• Ask Questions – If you have a question then don’t hesitate to ask!
Better yet, post them in the Fit4Life Private Facebook page for others
to chime in. Lean on the entire group to help answer questions, hold
you accountable, keep you motivated, and inspire you! We are all
family now and we are all transforming together!

• We ask that you NEVER GIVE UP ON YOURSELF!

3

WHAT YOU CAN EXPECT FROM US -

• We will provide a safe, effective and personalized program for each
person. Each program will be tailored towards your own individual
goals.

• We will be present at each meeting and give you our undivided
attention!

• We will look through your journal at each meeting, talk about the
things that we can work on as well as the things that you are already
excelling at. We will also set goals together for upcoming
appointments.

• We will provide encouragement, motivation and support throughout
the entire program. We know first hand how important it is to have a
great support system!

• We will return emails, texts, phone calls, and FB messages within 48
hours after we receive them. But remember, the Fit4Life Private
Facebook page is the best place to ask questions and receive quick
answers.

• We are going to hold you accountable. We are going to make sure
your health and fitness goals stay in the forefront of your mind and
that you always remember your WHY!

• We are going to believe in you even when you fail to believe in
yourself. WHY? Because we know you can do anything you set your
mind to. We watch people achieve their goals every single day.

4

JOURNALING

Journaling is required.

We ask that you are specific, honest and current on your journal entries. It will
be one of the biggest key factors in your success.

We need to know what you are eating and drinking on a daily basis – good
or bad. If we can’t see your weaknesses then we can’t give you tips on how
to start to change them.

What we can learn from your journal entries:
• Am I making the best food choices?
• What time of day is my will power the weakest?
• Am I spacing my meals out properly?
• Am I drinking enough water throughout my day?
• Am I using food to cope with stress, anxiety, or other emotions?
• How am I feeling throughout the day?
• Am I exercising as much as I should be?
• Am I getting a good amount of sleep every night?
• How are my energy levels throughout the day?

We cannot stress enough how important it is to keep an accurate food
journal. We are all human and we don’t expect you to be perfect because
nobody is perfect. If you had a bad meal, bad weekend, bad week; no matter
what the situation is we still want you to write down what you ate and drank
in order for your Nutrition Coach to best support you.

In addition, you will more than likely hit a plateau at some point along your
journey. As frustrating as it may be, it’s life. However, by you keeping an
accurate journal it will allow us to determine why you have hit a plateau and
what changes we need to make in order to overcome it.

Often, your Nutrition Coach will begin to see a trend and be able to see a
plateau coming with your detailed information that they can change route
before you hit it.

5

COMMON Q & A'S

Q. How many meals will I be eating and how do I space them throughout
my day?

A. Your Nutrition Coach will go over this in depth at your first meeting.
Depending on your goals, current lifestyle, and schedule we will determine
the appropriate number of meals for each client. However, most clients will
eat either 4 or 5 meals in their day; spaced 3-4 hours apart.

Q. What if I can’t get in all of my meals one day? (ie. I can only fit in 3
meals one day instead of 4).

A. At the end of the day, we are here to create a customized program that
fits your individual needs. Whenever you can, we want you to get in all of
your meals to help keep your metabolism burning. If there is a day that you
know this wont be feasible, then disperse that last meal among the other
meals of the day so that we aren’t putting your body into a huge caloric
deficit.

Q. What if I get hungry in between meals?
A. If you get hungry in between meals you are most likely bored, thirsty or
tired. Drink some water, go for a walk, or chew gum. It’s important not to
snack in between meals! Most of us habitually snack and like to graze
throughout the day without even thinking about it. Those calories add up
and that is one of the first habits we want to break!

Q. Can I still drink coffee, ice tea, soda, wine, beer, and alcohol?
A. Coffee and iced tea are OK – depending on what you put in them. As
long as you are using a zero calorie sweetener instead of sugar then you
can drink them. If you have to use creamer then make sure you limit it to 1
tbsp or less and drink it with a meal to keep you from consuming calories in
between meals. Try to abstain from drinking anything with alcohol in it –
however we know there may be times that you wish to have an alcoholic
beverage; if you do, feel free to ask your nutrition coach what their
suggestions are on low calorie drinks. As far as soda is concerned; we
would of course like for you to abstain from that as well. However, if you
wish to drink a soda limit them and drink sugar-free soda only.

6

FIVE

Healthy Habits

"MOTIVATION is what
gets your started, HABIT
is what keeps you going!"

THE 5 HEALTHY HABITS

It’s true, 80% of your success will come straight from your nutrition.
However, we don’t want you to settle for 80% success when you could
have 100%! That’s why we are going to be working on 5 healthy habits
over the next 5 weeks instead of just 1.

Throughout the next 6 months we want you to keep track of how well
you are progressing your healthy habits by recording in this journal
daily. Each day we expect you to fill in

• What you ate (and how many blocks were in each meal)
• If you worked out that day
• How much water you drank throughout the day
• How much sleep you got the night before
• One thing you are proud of yourself for that day

At the end of each week we want you to take some time to reflect on
the entire week as a whole by writing out

• Your biggest accomplishments this week in any of the 5
healthy habits areas

• Your biggest struggles this week in any of the 5 healthy habits
areas

• What 2 things you are going to focus on in the upcoming
week

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1. NUTRITION -

The foods we eat provide our bodies the nutrients we need to
maintain life. Similar to the operation of an automobile, the human
body needs food (gasoline) to function properly (drive). In summary,
food is fuel.

Not only is food fuel, but the food choices and portions that we
select to eat play a vital role in the amount of energy we receive for
muscular and cognitive function, growth/maintenance of our bodies,
and our overall health/well being.

Macronutrients are the three major nutrients that will provide energy
and recovery for your body on a daily basis. Knowing the role of
each macronutrient will allow you integrate the correct portions into
your daily nutrition throughout your program. Remember, food is fuel
for the body.

PROTEINS

Proteins are the building blocks to our bodies. They build,
maintain, and replace tissues in your body. Your muscles, organs
and immune system are made up of mostly proteins. Protein are
essential in building lean body mass (muscle); the more lean
body mass you have the more calories your body burns just at
rest!

• Primary source of protein include: lean meats (fish, poultry,
and beef), eggs/egg whites and protein powders

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CARBOHYDRATES

Carbohydrates are the main source of fuel for our body. They are
utilized as energy by the cells and tissues within the body in the form
of glucose. The glucose is then converted to glycogen and stored in
either muscle tissue or in the liver and used later as energy. There
are 2 main types of carbohydrates, simply and complex carbs.

• Simple Carbs – (simple sugars)
o Quickest source of energy since they are rapidly
digested
o Found in refined sugars, like white sugar, brown sugar,
corn syrup, honey, maple syrup, candy, jellies & jams,
fruit drinks, soft drinks, candy, etc.

• Complex Carbs – (dietary starches & fiber)
o Complex carbs are made up of sugar molecules that are
strung together like a necklace or branched like a coil,
which causes us to take longer to digest them.
o Commonly found in whole plant foods making them
high in vitamins, minerals, and fiber.
o Found in green vegetables, whole grains (oatmeal, pasta
and whole grain bread), starchy vegetables (potatoes,
corn, and pumpkin), beans and lentils. .

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FATS

Fats are the building blocks of hormones and help our body
develop and grow. They are a major storage form of energy and
used as a fuel source by the body. Fats help us absorb vitamins
and also insulate our organs.

There are 3 different types of fats; unsaturated, saturated and
trans fats.

• Unsaturated Fats -
o Found in plant food and fish (salmon, avocados,
olives, walnuts & vegetable oils).
o Good for heart health

• Saturated Fats -
o Eating too much saturated fat can raise blood
cholesterol levels and increase the risk of heart
disease
o Found in butter, cheese, milk, palm & coconut oils

• Trans Fats -
o If a food label has “hydrogenated” or “partially
hydrogenated” listed on it – then it contains trans fats.
o Trans fats can raise blood cholesterol and increase
the risk of heart disease.
o Found in a stick of margarine, many baked goods,
snack foods and fried foods.

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2. HYDRATION -

Our bodies are made up of 60% water! Water is essential for
circulating nutrients throughout your body. Our digestive system
uses water to flush out waste in the form of sweat and urine.
Drinking water also helps us regulate our body temperature.

Water can actually act as an appetite suppressant during weight
loss because a lot of times when we think we are hungry, we are
really just thirsty! You can even improve your mood and state of
mind just by simply drinking water!

3. EXERCISE -

In order to provide you with the best results possible, then we
highly suggest pairing your new healthy eating habits with
strength and cardio exercise.

You are welcome to do your resistance training anywhere,
however we hope that you are doing bootcamp, semi-private or
personal training with us here at GoTime Training.

If you are not training at GoTime Training, that’s completely OK,
just as long as you are able to get it somewhere.

RESISTANCE

Resistance training allows you to build lean muscle, which helps
to burn more calories while at rest. Resistance training includes
body weight and added weight exercises like: squat, lunge,
deadlift, chest press, bicep curl, bent over row, etc.

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CARDIO

Here is an example of different types of cardiovascular exercises
to try out:

• Treadmill, elliptical, ARC trainer, stair stepper
• Going on a walk or bike ride with your husband, kids, or dog
• Doing an at home HIIT workout
• Swimming laps or walking in a lazy river
• Hiking, skating, running stairs, rowing, jump rope, etc.

Try to push yourself as you progress further in the program. Walk
further or faster or go for a longer duration. As you notice your
body adjusting and your workouts getting easier then mix things
up and try different forms of cardio.

HIIT TRAINING

HIIT stands for High Intensity Interval Training.

The benefit of HIIT is you simulate resistance training by getting your
heart rate high for a short period of time, allowing it to recover briefly
then repeating for 8-15 round.

HIIT is very intense so should be done only after you have been
exercising for a minimum of 2 months at which point no more than 2
HIIT sessions, preferably 1 HIIT session per week for no longer than
20 minutes should be performed.

HIIT Workout Example
Choose 3-6 exercises below.
Conduct at a 1:1 or 1:2 work to recover ratio for example:

• 30 seconds squat jumps, 30 seconds - 1 minute rest followed by
• 30 seconds box jumps, 30 seconds - 1 minute rest followed by
• 30 seconds prowler push followed by 30 seconds - 1 minute

rest
o repeat the entire sequence 4 times

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4. SLEEP -

Did you know that sleep can actually effect your weight loss?
Being sleep deprived actually hinders the body from using the
hormone insulin properly. When insulin is functioning well, fat
cells remove fatty acids and lipids from your blood stream and
prevent storage. When you become more insulin resistant, fats
(lipids) circulate in your blood and pump out more insulin.
Eventually this excess insulin ends up storing fat in all the wrong
places, such as tissues like your liver. And this is exactly how
you can become overweight and suffer from diseases like
diabetes.

Not getting enough sleep can also affect your hunger. Why?
Because your hunger is controlled by the two hormones: leptin
and ghrelin.

Leptin is a hormone that is produced in your fat cells. The less
leptin you produce, the more your stomach feels empty.

Ghrelin is your "hunger hormone". It stimulates the secretion of
growth hormones from the pituitary gland and then increases
your appetite.

The more ghrelin you produce, the more you stimulate hunger
while also reducing the amount of calories you burn (your
metabolism) and increasing the amount fat you store. Sleeping
less than 6 hours a night makes it hard for you to control leptin
and ghrelin, which can reflect your weight loss success.

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5. MINDSET -

“You must define your WHY before you can
begin with the WHAT and the HOW!”

Every single person has a WHY. You may not be aware of it, but it’s
there.

Your WHY is what motivates you every day to keep going. Your WHY is
what brought you into GoTime Training. Your WHY is your driving force
behind the changes that you want to make. It can be anything from
wanting to feel good in your own skin, gaining confidence, or even
rocking your pre pregnancy jeans to growing old with your spouse or
being around (and in good enough health) to enjoy your grandkids
and even your great grandkids! Your WHY can be improving your
mental, emotional, or your physical well-being.

We believe that your WHY should almost bring tears to your eyes
because it means that much to you. So let’s set some goals and dig
into WHY you want to achieve them! My overall goal for the next 5
weeks is:
_________________________________________________________
_________________________________________________________

I want to achieve this goal because:
_________________________________________________________
_________________________________________________________

When I feel like giving up I will remind myself that I am doing this
because: Why is it necessary that I make this lifestyle change?
_________________________________________________________
_________________________________________________________

My short-term goal for next week is:
_________________________________________________________
_________________________________________________________

14

MONTHLY

Analysis

"Strive for progress, not
perfection."

BEGINNING ANALYSIS

Name: _________________________

Date: ___________________

Age: ________ Gender: Male / Female

Height: ________ ft. _______ in. Weight: _______________ lbs.

Abdomen: ______________ in. Hips(women): _____________ in.

Upper Arm: ___________ in. (r/l) Upper Leg: ____________ in. (r/l)

Calf: ____________ in. (r/l)

Body Fat %: ________________

Lean Body Mass (LBM): _______ lbs.

Stored Body Fat: ______________ lbs.

15

HEALTHY HABITS QUESTIONNAIRE-

Congratulations for taking the first steps to bettering your health!
With the Healthy Habits Questionnaire, you will be able to assess
where your habits are at right now and see the area that you can
work on improving over the next 5 weeks. Please be truthful in your
answers as there is no wrong answer! We will then take this quiz at
the end of the 5 weeks to help show you that your hard work is
paying off in so many different areas of your life!

Complete each section of the questionnaire below and total up
your score for each individual section.

NUTRITION

1. Do you eat at least 2 servings of fruits AND vegetables a day?
(Y = 1 pt/N = 0 pt)

2. Do you prepare your meals for the day ind advance?
(Y = 1 pt/N = 0 pt)

3. Do you routinely eat out 3 or more times per week? (Y = 0 pt/N = 1 pt)
4. Do you eat a balanced breakfast (of proteins, carbs, and fats) on a

regular basis? (Y = 1 pt/N = 0 pt)
5. Do you know how to read a food label? (Y = 1 pt/N = 0 pt)

__________ Points

EXERCISE

1. Do you enjoy exercising? (Y = 1 pt/N = 0 pt)
2. Do you currently do any strength training? (Y = 1 pt/N = 0 pt)
3. Do you know the benefits of foam rolling? (Y = 1 pt/N = 0 pt)
4. Do you currently do any form of cardio exercise (bike, walk, run,

elliptical, swim, etc.)? (Y = 1 pt/N = 0 pt)
5. Do you tend to make better or worse food choices after a workout?

(Ex. I just ran 3 miles so I’m going to eat that brownie VS. I just ran 3
miles so I’m going to eat a grilled chicken salad!) (Y = 1 pt/N = 0 pt)

16 __________ Points

HYDRATION

1. Do you currently drink 2 or more soda’s a day? (Y = 0 pt/N = 1 pt)
2. Do you know and understand the benefits of water?

(Y = 1 pt/N = 0 pt)
3. Do you drink 80+ ounces of water a day? (Y = 1 pt/N = 0 pt)
4. If given a choice, would you choose water over other drinks (soda,

juice, coffee, tea etc.) (Y = 1 pt/N = 0 pt)
5. Do you consume 2 or more alcoholic drinks per week?

(Y = 0 pt/N = 1 pt)

SLEEP __________ Points

1. Do you currently get 7 or more hours of sleep on a regular basis?
(Y = 1 pt/N = 0 pt)

2. Do you need coffee or other stimulants to help keep you awake
throughout the day? (Y = 0 pt/N = 1 pt)

3. Do you spend time on your phone/computer while lying in bed at
night? (Y = 0 pt/N = 1 pt)

4. Do you enjoy waking up early? (Y = 1 pt/N = 0 pt)
5. Do you find yourself getting tired throughout the day?

(Y = 0 pt/N = 1 pt)

__________ Points

MINDSET

1. Do you know your WHY? (Y = 1 pt/N = 0 pt)

2. Do you devote time every week for self-development or
improvement? (Y = 1 pt/N = 0 pt)

3. Do you tend to focus on the positive or the negative in every
situation? (Positive = 1 pt/Negative = 0 pt)

4. Do you let one bad food choice turn into a day of bad food choices
and then a week of bad choices, and so on? (Y = 0 pt/N = 1 pt)

5. When you fall off the wagon, do you tend to get right back on or stay
off for a while? (Right back on = 1 pt/stay off = 0 pt)

17 __________ Points

MONTH 1 ANALYSIS

Name: _________________________

Date: ___________________

Age: ________ Gender: Male / Female

Height: ________ ft. _______ in. Weight: _______________ lbs.

Abdomen: ______________ in. Hips(women): _____________ in.

Upper Arm: ___________ in. (r/l) Upper Leg: ____________ in. (r/l)

Calf: ____________ in. (r/l) Blocks: ___________ Protein

Body Fat %: ________________ ___________ Carbs
___________ Fat

Lean Body Mass (LBM): _______ lbs.

Stored Body Fat: ______________ lbs.

18

HEALTHY HABITS QUESTIONNAIRE-

Complete each section of the questionnaire below and total up
your score for each individual section.

NUTRITION

1. Do you eat at least 2 servings of fruits AND vegetables a day?
(Y = 1 pt/N = 0 pt)

2. Do you prepare your meals for the day ind advance?
(Y = 1 pt/N = 0 pt)

3. Do you routinely eat out 3 or more times per week? (Y = 0 pt/N = 1 pt)
4. Do you eat a balanced breakfast (of proteins, carbs, and fats) on a

regular basis? (Y = 1 pt/N = 0 pt)
5. Do you know how to read a food label? (Y = 1 pt/N = 0 pt)

__________ Points

EXERCISE

1. Do you enjoy exercising? (Y = 1 pt/N = 0 pt)
2. Do you currently do any strength training? (Y = 1 pt/N = 0 pt)
3. Do you know the benefits of foam rolling? (Y = 1 pt/N = 0 pt)
4. Do you currently do any form of cardio exercise (bike, walk, run,

elliptical, swim, etc.)? (Y = 1 pt/N = 0 pt)
5. Do you tend to make better or worse food choices after a workout?

(Ex. I just ran 3 miles so I’m going to eat that brownie VS. I just ran 3
miles so I’m going to eat a grilled chicken salad!) (Y = 1 pt/N = 0 pt)

__________ Points

19

HYDRATION

1. Do you currently drink 2 or more soda’s a day? (Y = 0 pt/N = 1 pt)
2. Do you know and understand the benefits of water?

(Y = 1 pt/N = 0 pt)
3. Do you drink 80+ ounces of water a day? (Y = 1 pt/N = 0 pt)
4. If given a choice, would you choose water over other drinks (soda,

juice, coffee, tea etc.) (Y = 1 pt/N = 0 pt)
5. Do you consume 2 or more alcoholic drinks per week?

(Y = 0 pt/N = 1 pt)

SLEEP __________ Points

1. Do you currently get 7 or more hours of sleep on a regular basis?
(Y = 1 pt/N = 0 pt)

2. Do you need coffee or other stimulants to help keep you awake
throughout the day? (Y = 0 pt/N = 1 pt)

3. Do you spend time on your phone/computer while lying in bed at
night? (Y = 0 pt/N = 1 pt)

4. Do you enjoy waking up early? (Y = 1 pt/N = 0 pt)
5. Do you find yourself getting tired throughout the day?

(Y = 0 pt/N = 1 pt)

__________ Points

MINDSET

1. Do you know your WHY? (Y = 1 pt/N = 0 pt)

2. Do you devote time every week for self-development or
improvement? (Y = 1 pt/N = 0 pt)

3. Do you tend to focus on the positive or the negative in every
situation? (Positive = 1 pt/Negative = 0 pt)

4. Do you let one bad food choice turn into a day of bad food choices
and then a week of bad choices, and so on? (Y = 0 pt/N = 1 pt)

5. When you fall off the wagon, do you tend to get right back on or stay
off for a while? (Right back on = 1 pt/stay off = 0 pt)

20 __________ Points

MONTH 2 ANALYSIS

Name: _________________________

Date: ___________________

Age: ________ Gender: Male / Female

Height: ________ ft. _______ in. Weight: _______________ lbs.

Abdomen: ______________ in. Hips(women): _____________ in.

Upper Arm: ___________ in. (r/l) Upper Leg: ____________ in. (r/l)

Calf: ____________ in. (r/l) Blocks: ___________ Protein

Body Fat %: ________________ ___________ Carbs
___________ Fat

Lean Body Mass (LBM): _______ lbs.

Stored Body Fat: ______________ lbs.

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