Quick Tip: Keep an Exercise Log

Good morning! I know this sounds awful, and I shouldn’t wish my days away, but I can’t wait until this week is over. My work schedule is 1.5 hr later than usual thanks to week-long off-site training, which throws off my workout and study schedule since I’m still getting up and going to bed at the same time for traffic reasons. In addition, this week’s homework includes two chapters of reading (vs the usual one), a test, a quiz, a dissection (sheep brain), and a lab report. Finally, and something I’m looking forward to, tomorrow is WHH and my MIL’s birthday and we have various celebrations throughout the weekend. Everything happens at once!

Tired bunny

Wilbur is tired just thinking about my schedule this week

One thing that helps me not only during my regular weeks, but especially during the crazy weeks, is keeping an exercise log. What can I say? I’m a planner. It helps me look at the week and plan my days off around known conflicts. On crazy weeks I give myself a break and aim to get 3-4 workouts a week. Most times, depending on intensity and other various factors (e.g., if I pull something), I aim for 5-6 days a week.

I made a simple sheet in Google drive that I keep updated throughout the week. I keep four weeks’ worth of workouts visible at a time to make sure I’m constantly mixing it up. Since I only do some workouts once a week (yoga and barre), it also helps to look at when I did it last week so that I’m sure to evenly space things out, if possible. Here’s what I’m currently looking at:

Exercise log

I’ve already tentatively filled in the rest of the week based on what I may or may not be able to fit in.

The thing I love about keeping an exercise journal is that not only does it help me plan (“If you fail to plan, then you plan to fail!”), but it gives me a great sense of accomplishment of what I’ve been able to do over the past month. It also helps me see where my training may be lacking and helps me fill in the blanks. On days that I have no idea what I want to do, I’ll look at the gaps. Have I not done strength in a while? Running (not that I’m likely to forget that!)? Yoga?

Please keep in mind that this is meant to be one tool in your toolbox of healthy living tools that you can use, not something to obsess over or feel bad about. I didn’t feel bad about these weeks, for example, when I was clearly ill:

Off weeks exercise log

And I won’t feel bad this week if I don’t get in my usual workouts. I make an effort to be especially mindful of what I eat to “make up” for less physical weeks, so to say, but even if I’m not, it’s just one week. Not a big deal in the larger scheme.

Perhaps you don’t want to keep a nerdy excel-like spreadsheet as I do. You could also do the old-fashioned pen and paper. You could get a little fancier and buy an actual workout journal.

Workout Journal

You could use an app, such as my favorite MyFitnessPal.

MyFitnessPal logo

You could find a free printable one online.


Whatever it is, make it work for you. Perhaps you don’t need or want an exercise journal. That’s fine. I just wanted to share what works for me and how I keep myself motivated, accountable, and making sure I’m as healthy as I can.

Questions: Do you keep an exercise log? Why or why not? If you do,what kind? Are you a tracker and planner by nature?


What’s Working Lately

Happy Monday! This weekend flew by! The weather was pretty gross here in Massachusetts-back to the 40s, rainy, and just dreary. Though it made staying in and doing homework for most of it a bit easier, I suppose. Thankfully, I was able to squeeze in another run in between showers. It threatened the whole time, but I outran the storm clouds!

April showers

As I was running, and feeling so grateful that I had made it to stage 16 relatively uneventfully, I was thinking about what’s been working for me lately to get me to this point. Of course, then I started thinking about all the things in my life that are just kind of geling, which then lead me to think about some things that aren’t. So, in true type-A fashion, I started making some lists when I got home. 🙂

What’s Working 

  • My current workout routine: This consists of running 2-3x a week using the Return to Running program faithfully. I’ve also made sure to incorporate one yoga routine a week, one barre3 workout, and strengthening.
  • Injury prevention: As I’ve been amping up the running, I’m sure to massage and do an ice rub following each outing. In addition to icing on the day of the run, I’ve also been icing my foot nearly every single night when I get in bed to read for about 10-20 min. Foam rolling 1-2 times a week, especially along the IT band and into my glutes, has helped keep my glute injury at bay.

Ice massage for plantar fasciitis

  • Running on varied surfaces: My feet really love me when I run on grass, so I make a point to have a trail run or a run along an area with grass in one of my weekly runs. I can really feel the difference and I think this has helped to keep the plantar fasciitis at bay.
  • Chipping away at homework: For the first half of the semester, I did the bulk of my homework on the weekends. Of course, this left me trying to cram a lot of information into a short time and not getting much else done on the weekends. I’ve been trying to make a point of doing one hour of homework every night. Breaking big jobs into smaller tasks is a concept I need to work on. I let myself get overwhelmed with the big picture, decide to tackle it all at once, and stress myself out unnecessarily.

Proper dissection safety

 Dissection time!

  • Getting to bed earlier: My energy has been so much better lately thanks to making an effort to getting to bed about 15-20 minutes earlier. It makes the evening shorter, but it’s so worth it!

Of course, this list leads me to consider the opposite topic…

What’s Not Working

  • My diet: I seem to be hovering a pound or two higher than my usual range the past few weeks. This wouldn’t bother me except that I feel uncomfortable and have a heaviness in my midsection. Is it true weight gain? Is it because of the time of the month? Is it irregularity? Is it the prednisone? Whatever it is, something needs to change. I’m definitely not my usual self. So I’ve decided to try to cut down my dairy intake a bit. I love my morning yogurt parfaits, but I shouldn’t have them every.single.day. I’m also going to refocus on my fruit and vegetable intake, decrease my sugar, increase my fiber, and double-check my calories as all this running has made me a bit rungry. I also ordered the RawJuvenate’s 2 Week Detox Kit through a Groupon (it includes that supergreens mix I loved from my Greatist box!). I’ll be having this for breakfast every day and am hoping it will help “reset” my system. My goal isn’t to lose weight, but be back to feeling myself.

Pumpkin, kale, and almond butter smoothie

This morning’s pumpkin, kale, & almond butter protein smoothie

  • My tennis elbow: The prednisone worked great for the first few days. I felt like a new woman! But then, even though I was still on it (two more days to go), I started feeling the tightness more and more. I’m not back to where I started, but it’s not near the result I was hoping for based on how I felt the first few days. I’m going to try some ART therapy tomorrow to see if I can loosen up the muscles before it comes back with a vengeance. If that doesn’t work, I’m going for a second opinion. I saw what life could be without the constant pain and tightness and I want that back!

On the Edge of Not Working

  • My current life pace: I feel like I’m right on the edge of being overwhelmed. I’ve been able to work everything in so far with taking class and having it fit into my life (that is, still being able to work out regularly, prepare fresh, healthy meals, keep up with the house, blog, and have a social life). But there are times when I feel like the balance could almost tip. In that case, I will need to assess what can go and what can stay because this path I’m on is important to me. Whatever is in the way of that will have to go, whether it’s changing up blogging to only twice a week, or giving up TV altogether.

That’s that for now. A bit of a mind dump, but I wanted to share what’s working for me in case there’s something there that could help you. I think it’s good to assess our day-to-day life to make sure we’re living a happy, healthy life. We only have this day, this moment, and we need to make the most of it.

Aim High graphic

Questions: What about you? What’s working for you lately? What’s not working?