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FREE Printable Fitness Tracker!

Stick to your health and fitness goals with a free printable fitness tracker! Keep track of your daily exercise, meals, and water intake all in one place!

Free printable fitness tracker

I recently took a survey over on my Instagram stories asking what the #1 habit was that people were currently working to build. (Or what habit they wished the were currently working to build! ;)) By far, the top two answers I received were…

  1. Getting into a consistent exercise routine
  2. Eating healthier food

I can’t say I was all that surprised. Over the last year or so, these have been the habits I’ve been working to build too!

My Fitness Story

I have always liked fitness, but I had been pretty sporadic about working out my entire adult life. I would go a month or two where I was really consistent about it. And then life would get busy and I would go several months where I didn’t work out at all.

Occasionally I would even get motivated enough to do a certain program. But again, once the program was over, I would get out of the habit of working out. This would result in me putting on some extra pounds and feeling more tired, lethargic, and just kind of all around “blah.”

Then a few years ago I had a surgery that was necessary, but one of the side effects was that it put me at a higher risk for osteoporosis and heart disease. To combat this risk, I KNEW I needed to be doing both strength training and cardiovascular exercise. I just needed to find a way to be more consistent about it long term!

Making a Change

One tried and true strategy I’ve found to help me be more consistent with any habit– but especially with healthy eating and exercise– is tracking my progress.

Yes, it’s an extra step. But writing down my workouts and tracking my eating has been absolutely essential to helping me stick to my health and fitness goals long-term. By tracking my workouts and getting into a consistent exercise habit, I ended up working out for 515 days in a row. (Don’t worry– at least one day/week was light yoga or stretching.)

I finally ended up breaking the streak on purpose because I had accomplished what I had set out to accomplish. Exercise is now a habit for me.

Yoga mat with medicine ball and 5 pound weights

I also know that when I’m in the habit of writing down my food, I do a much better job at making healthy choices because my food log holds me accountable. (I once read a study where participants who logged their food lost twice as much weight as those who didn’t. That seems like a pretty convincing statistic to me!)

When I have healthy habits, I feel much better and have so much more energy. AND I now have more peace of mind about the health of my bones and my heart as well!

Free Printable Health and Fitness Tracker

If you’ve been around this blog for long, you know that any time I need to get organized or make a change in my life, I make a printable. It’s just what I do!

So of course when I started thinking about the best way to help people track their health goals, I created a pretty printable fitness tracker to do just that.

Free printable health and fitness tracker clipped into an organized binder

It’s pretty simple. Each day there is space to write down what type of workout we’re doing and how long we spend exercising. There’s room to write down what we ate for each meal, and even a little spot to track our water intake.

Having a record of what we’ve done each day keeps us accountable, and it’s great to be able to look back and see everything that we’ve accomplished!

Of course I’m not just keeping the fitness tracker printable all to myself– I’m sharing it with you as well! You can snag your free fitness tracker below!

Love this free printable fitness tracker for helping me keep track of my workouts and healthy eating! Click through to the post to get the pretty printable! | JustAGirlAndHerBlog.com

[And you can see all 65+ free printables that we offer on the blog in our organizing printables library!]

If you’re working to build healthier habits when it comes to eating and working out, I hope this fitness tracker will be helpful for you! It’s pretty amazing what a simple tool like this one can do for our motivation and consistency. You’ve got this!

Health and Fitness Tracker: Frequently Asked Questions

For me, getting into an exercise habit started with having a very specific plan. I printed out a monthly calendar and wrote down the workout I was going to complete each day for the next three months.

This eliminated decisions for me. I didn’t have to wake up and wonder, “Hm, which workout should I do today?” I just had to look at my calendar and follow the plan, which made me more likely to follow through.

Any time we track our behavior– whether it’s how we spend our time, where our money is going, or how often we’re exercising– we become more aware of what we’re actually accomplishing.

This awareness helps us to make positive changes and break bad habits, replacing them with new, healthy habits instead.

The amount of water one needs per day will vary by person, with factors like weight, health conditions, and activity level affecting the recommended number. Get more details in this article.

If you’d like to save this post so you can print the fitness tracker later, be sure to pin the image below!

Free Printable Fitness Tracker

What helps you stick to your health and fitness goals? I’d love to hear your best tips in the comments below!

Have a happy, healthy week, friends!


  1. Congrads,on what you do!!I really like it.I have started a home binder and now need to tackle clutter.One thing at a time.

    Happy holidays.

  2. Kristimartin909@yahoo.com says:

    I can’t wait to try this!

  3. cameronsmommy says:

    I’m a new follower, but I’ve got to say that I just love your content. Thank you for the free printable! I look forward to getting healthy and being even more organized in 2016 with your help. God Bless!

    P.S. Yes, my five year old is utterly OBSESSED with Legos this year too, so my last couple of days have been spent just like yours lol.

  4. Hi Abby! Thank you for the printable. I am so glad I found your site awhile ago! I am one of your old camp buddies from SB2W and then GCC 🙂 I also have been making exercise and healthy eating a priority after having a baby 7 months ago. My husband and I work out together using http://www.fitnessblender.com. It’s the best fitness program we’ve ever found and it’s free – check it out! Happy New Year 🙂

    1. justagirlabby says:

      Lindsey! So great to “see” you again! How ARE you?! It’s been too long! Thank you so much for the Fitness Blender suggestion– I will have to check it out. Hope you guys are doing well!

      ~Abby =)

  5. Thank you for the printable. I am not a morning person, I prefer to do my work out before bed. I do my workout, then shower. It is kind of my wind down routine.
    I am hoping to be more active with my exercising. I start spring semester in a couple weeks…so I need to get organized and ready to go now. 🙂

  6. nice and informative article thanks a lot for sharing it

    1. justagirlabby says:

      So glad it was helpful! Have a great day!

      ~Abby =)

  7. Thank You for the printable. It is much appreciated.

    1. justagirlabby says:

      So glad it will be helpful for you, Roxanne!

      ~Abby =)

  8. Hello Ms. Abbey! I was wondering where you get those cup shapes in the printable! Thanks!

    1. justagirlabby says:

      Hi, Leah! To make the cup shape, I used the “trapezoid” shape in Microsoft Word, flipped it upside down, and then made an oval at the top of it for the rim of the “cup.” I hope this helps! Have a great week!

      ~Abby =)

  9. Congrats on losing 10 pounds! That is no easy task. Love the CUTE printable.

    1. justagirlabby says:

      Thanks so much, Ashley! Hope you’re having a great week! <3

      ~Abby =)

  10. Woohoo!! Energy level increase and weight decrease- that’s 2 big wins!! Thanks for the printable!!

    1. justagirlabby says:

      Thanks so much, Becca! Hope it will be helpful for you! <3

      ~Abby =)

  11. Hi Abby, Another fabulous printable – thank you! I just wanted to let you know that my daughter and I are such fans of your video. She is six years old and every Saturday we watch your newest video together. She loves you! Just curious if you have plans to share a budgeting organizational video anytime in the new year?

    1. justagirlabby says:

      Oh, this is just made my whole week! That is SO sweet! I’m so glad that she enjoys them! I’m not quite sure yet if we will no a budgeting video this year. If we do, it will likely be toward the end of the year. Have you checked out our budget binder? Maybe it will help until then! 🙂 You can find it here: https://justagirlandherblog.com/how-to-save-more-money-this-year/. I hope 2018 is off to a fabulous start for you all! <3

      ~Abby =)

  12. I’m a new follower, but I’ve got to say that I just love your content. Thank you for the free printable! I look forward to getting healthy and being even more organized in 2016 with your help. God Bless.

    1. Abby Lawson says:

      So glad it was helpful for you! Have a great week!

      ~Abby =)

  13. Carol Anne says:

    Thank you so much, Abby! – your free printables are so appreciated and they are so helpful and inspiring!! You have increased my productivity, motivation and creativity because of your FUN, colorful, and extremely helpful offerings – and while I feel I can’t afford financially to do what I’d like, I am so grateful to you for your generosity of spirit, talent, and inspiration – YOU. ARE. AWESOME!!! Thank you!!

    1. Abby Lawson says:

      Thank you so much for your sweet words, Carol Anne! That really means a lot! I’m glad you are enjoying the printables!

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