The Write Workout
Good morning, blog world! Happy Tuesday! Despite my horrible night of sleep, I’m in a great mood and have a ton of energy! However, I always find that those sleepless nights usually catch up with you a day or so later. Ask me how I feel tomorrow! 
I changed-up my usual bowl of oats this morning… nothing crazy, but I like to mix it up every now and then!
In today’s bowl:
- 1/4 cup dry oats
- 1/4 cup TJ’s Twigs, Flakes & Clusters cereal
- 5 frozen Strawberries
- 5 chopped Prunes
- 1 tbsp ground flaxseed meal
- 1/2 cup oat milk
- 2 scoops of Barney Butter
I really liked the addition of the TJ’s cereal to my oats this morning. It gave them a heartier texture, and a boost of fiber and protein. I also love the name of the cereal: Twigs, Flakes & Clusters. It sounds so rustic and natural– like TJ’s went out and explored the great outdoors and threw their gatherings into a cereal box!
At work, I made myself a lovely cup of Italian roast with agave nectar and vanilla soy milk, which was the perfect start to a brisk morning.
The Write Workout
I’m a big fan of planning and recording my workouts each week. It keeps me on track and motivated. It also helps me identify what works and what doesn’t work in my exercise routines. For instance, every other week or so, I will go back through my recorded workouts and assess what I have been doing. Instead of just going through the motions, I look for holes in my workouts and try to switch things up.
My Method:
- In the beginning of each week, usually on Sunday, I create a “plan of action” for the week. I write down my workout schedule for the week in my planner as well as post it on my Schedule page (under Fitness) on the blog.
- I try to be as specific as possible (ex: AM workout – Bosu Express + Body Express). Sometimes, however, I will be more general with my workouts (ex: PM workout – cardio at home), mostly writing them down as a placemarker. Usually, I haven’t decided what I want to do yet for exercise, but I want to make sure that I have scheduled it in for the day.
- Next, I go through the week, following my workout schedule and making changes, if needed. Usually, I will flip around workouts if I make last-minute plans to go out with friends or if I am dead tired and sleep is going to benefit me more than a workout.
- I track each of my workouts in my daily planner, which I use constantly and bring everywhere. It keeps all aspects of my life organized and keeps me sane! There is a monthly calendar in the front of my planner where I take notes about each of my workouts.
- For each day that I workout, I write an X over the entire day, which makes it easy to see and add up the number of workouts per week. At the end of the month, I will add up all of the days that I exercised and put the grand total at the bottom of the calendar, so I can easily see how my overall number of workouts change from month to month.
- For cardio workouts, I simply write the number of minutes that I got some heart-pumping exercise and circle it. I do this for group exercise classes, exercise machines (elliptical, arc trainer, bike, etc.), and walking. For running, I will still circle the time that I spent exercising, but I will also write my running “stats” next to it, basically the distance covered and where I ran (treadmill, outside, etc).
- For strength training, I’m usually less specific about my workouts, mainly because a lot of them end up on the blog, and I can always go back and look them up online. I will usually write the amount of time that I spent strength training, along with the targeted muscle groups (ex: chest and triceps).
- I also keep track of my weight in my planner by writing down the number in pounds and circling it, which makes it easier to find and compare fluctuations from week to week (ex: 130.5). I usually weigh myself once a week, but I am not always consistent– it just depends when I think of it and end up near a scale.
So, these are the methods that work for me and help keep me on track with regard to fitness. Feel free to “steal” some (or all) of them, and, of course, let me know if you have any questions. Keeping on track and motivated to exercise is all about having a plan! Be the girl with a plan! I hope some of these ideas are helpful to you!
Question of the Day
Do you plan and/or record your workouts? If not, how do you stay on track?
Posted by: Tina 23 comments
Tags: prunes
on Oct 21st, 2008 at 10:14 am
You know, writing down my food intake helps me so much when I need to get back on track, but I never thought to write down my workouts…but that is a great idea! One of those…so easy yet why didn’t I think of it before moments
Plus I really like excuses to use a planner.
on Oct 21st, 2008 at 10:15 am
I don’t record my food or workouts. My yoga is such a part of my everyday I know I’ll get that in or some type of workout in
on Oct 21st, 2008 at 10:16 am
love the detailed explanation of your workout schedule!
readers of my blog know i’m kind of crrrrazy with training programs. i love to pick a race, make a chart tracking my training, and keep it on my fridge to ‘remind’ myself to do my training.
i think the important thing about planning ahead of time is you MUST be willing to be flexible, like you said! time with friends and sleep is just as important as exercising.
i recently had to modify my whole running plan because i’m suffering from a knee injury. it no fun not to run as much, but it was fun to redesign my training schedule to include a greater variety of workouts!
on Oct 21st, 2008 at 10:43 am
Wow….so organized….not I….I do not record my workouts, I basically drive myself nuts all day at work thinking about them so when I get home I just do it. The days that I work out in the morning I usually only get to do 20 minutes or so so when I get home from work I finish the work out. I work out 5-6 days a week Monday through Sunday one day or two out of the week I may decide not to, or time may not allow it. Im a nut job though and keep track of everything in my head, I wish I could put it all out like that though….youre awesome!
on Oct 21st, 2008 at 10:44 am
I usually write out my workout plan, but I tend to do it on scratch paper at my desk when my mind wanders at work…I like the idea of putting it in a planner to keep it in front of me!
on Oct 21st, 2008 at 10:47 am
gorgeous Coach planner!!! i saw a cute kate spade one that looked like yours i wanted a while back… i always plan my workouts but usually briefly because some days i plan on going to kickboxing but i’m in the mood to run! thanks for your tips!!
on Oct 21st, 2008 at 10:55 am
Hey girl! For me, because I teach, my workouts are somewhat planned for me. Since I only teach cardio classes, I am always finding a way to squeeze in a weights class or weights workout or two a week. I also decide on usually Saturday or Sunday which nights/mornings I will fit in my weights.
on Oct 21st, 2008 at 11:00 am
great idea to keep track of the workout!!! I do something similar, I write down every time that I go for a workout (like yoga (x min), spinning (x min). etc), even though I don’t write down the details. And for the weight, I only weight myself when I feel change with my clothes.
on Oct 21st, 2008 at 11:01 am
i have a wall calendar that i use, as well as my blog. recently i started writing down my calories burned and heart rate (i just want to see/compare) it came in handy today and I learned something. If I run before spin, more than 2 miles, i get my heart rate up and i seem to work harder during my spin class if i ran? if that makes any sense? i have been writing down my workouts for 1.5 years and i do look back at them every now and then. i keep my spinning/walking numbers as well as my running mileage separate for two reasons- i wanted to run 1000 miles this year (i am not going to make it but i’ll be close i have 776 right now) and i need to know the mileage i put on my running sneakers so i know when to get new ones. i can run about 350 before they start to break down. i think i covered all that i do. thsi was a GREAT question
on Oct 21st, 2008 at 11:04 am
I’m new to your blog and love it.
I do record my workouts and I had been planning them until an issue with my knee and now can no longer take Turbo Kick class so I have to re-do my whole workout schedule but yes, I will try to schedule all my workouts now.
I usually weigh in once a week too. I’m thinking in addition to my workout and food journals, I’ll start using a calendar and marking the days similar to what you do so I can see on a daily basis my accomplishments. Thanks!
on Oct 21st, 2008 at 11:24 am
Hooray for a great mood, great breakfast, and great writer workout!!
I keep on track with my workouts because they’re already scheduled (whether it’s my personal training sessions or practices).
on Oct 21st, 2008 at 11:29 am
I love this cereal from TJ’s too!
The key is being flexible (no pun intended) and seeing fitness as more than gym time. My Mom plans each of her workouts and records them and this has helped her tremendously!
I have a general plan I stick to each week…basically to get some cardio and stretching in each day. I love to take long walks or jog with power-walking intervals and find that if I am unable to get a “formal” workout in I am usually able to get in a few quickies…10 minutes here, 15 there, even if it’s walking to the store. I can only go a couple of days without some good pilates before my body just needs to do them so I will make time for those
Happy Tuesday!
on Oct 21st, 2008 at 11:41 am
The girls I workout with laugh at me for keeping track of my time at the gym but I use the info as a benchmark to make sure I’m not slacking any!
on Oct 21st, 2008 at 12:01 pm
I’m new to your blog also and am a total follower. I pretty much only go to classes at my gym so it is easy to plan my workouts. Mostly bootcamp classes and step classes. I keep track of every workout I do online. It makes me feel like I’ve accomplished something!
on Oct 21st, 2008 at 12:13 pm
Cute coach planner
I keep track of my workouts mainly by recording them on my blog.
on Oct 21st, 2008 at 1:38 pm
Thanks for sharing this – it’s great. I usually keep track on my Google Calendar, but I’d like something more tangible.
on Oct 21st, 2008 at 2:04 pm
Hi Tina,
I’m a long time reader of your blog, but this is my first time posting a comment. First off, let me say, GREAT BLOG!
I had to laugh when I saw & read about how you track your workouts- it is EXACTLY what I do! I thought I was the only one who did this, so it was so fun to see someone who thinks like I do!
Anyway, thanks for a great & entertaining blog!
on Oct 21st, 2008 at 5:47 pm
such an inspiration! i’m such a bad planner, i need to change that ASAP. well, one day at a time i mean
i do love working out though and only a few months ago i didn’t think i would ever say that! i’m so glad my dad is sweet enough to pay for my gym membership 
although i do wish i hadn’t had such a horrible incident when out running just as i was getting into it… now i find it hard to go running outside. your planning really opened my eyes though and i think i’m going to go and do some scribbling in my own diary!
on Oct 21st, 2008 at 6:46 pm
I love the idea of planning and recording workouts. That cereal looks yummy. I sure wish I had a Trader Joe’s near me!
on Oct 21st, 2008 at 7:50 pm
i do a very similar workout-planning regimen! they all go into my planner on sunday night for the upcoming week (and i’ve started putting them on my blog as well). i check them off (or make switches) as i go, but i love going into the week knowing what my workouts/training will look like! i also track dinners i plan to cook. i would fall apart without my planner — and the coach one is so cute!
on Oct 21st, 2008 at 11:24 pm
writing down my workouts makes me so happy! sometimes i plan them so i can give them a nice “check” mark when i complete them. otherwise i just write down the time and activity. it really makes a difference in how i feel about working out, when i write it down its like a fun part of my to-do list
on Mar 13th, 2009 at 7:40 am
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on Apr 28th, 2009 at 8:35 am
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