My Fitness Journal Template

Section 1: Personal Fitness Interests

Cardiovascular Activities
List three activities that make your heart race and energize you:

Strength Activities
List three activities that help build your muscle power:

Flexibility Activities
List three activities that improve your stretch and mobility:

Section 2: My SMART Fitness Goal for This Week

Write one fitness goal using SMART criteria:
S (Specific): _______________________________
M (Measurable): ____________________________
A (Achievable): ____________________________
R (Relevant): _______________________________
T (Time-bound): _____________________________

Section 3: Week-Long Workout Plan

Complete your balanced plan for each day. Be sure to mix cardio, strength, and flexibility!

Section 4: Nutrition Pairing Planner

List 2–3 healthy meals or snacks to fuel your workouts. Include major food groups and timing.

1. _____________________________
   
   
2. _____________________________
   
   
3. _____________________________
   
   

Section 5: Reflection & Next Steps

At the end of the week, think about your journey:
What went well? _______________________________



What was challenging? __________________________



How will I adjust my plan next week? _____________

Plan Pitch Peer Feedback

Overview and Objectives

In Session 2, students will present their personalized week-long workout plan and nutrition pairings to peers. Classmates will practice constructive feedback skills by focusing on positive highlights, asking clarifying questions, and offering suggestions for improvement.

By the end of this discussion, students will be able to:

• Communicate their fitness goals and nutrition choices clearly
• Listen actively to peer presentations
• Provide specific, constructive feedback

Presentation Guidelines (5 minutes)

1. Gather in small groups of 3–4.
2. Each student takes 2 minutes to “pitch” their plan from their journal:
   • Briefly explain one day’s workout and corresponding meal/snack from your Nutrition Pairing Planner.
   • Highlight your SMART fitness goal and why you chose your activities.
3. Listeners take notes using the Feedback Form (below).

Teacher Tip: Model a 1-minute example pitch before students begin.

Feedback Form (Use during peers’ presentations)

Feedback Prompts & Follow-Up (10 minutes)

After everyone has presented once, reconvene as a full class. Invite volunteers to share feedback highlights:

1. What stood out about someone’s workout plan or nutrition pairing?
   E.g., “I liked how Maria chose a colorful snack after Monday’s run.”
2. What question would you still like to ask?
   E.g., “How will you track your progress on Wednesday’s strength session?”
3. What suggestion could help a peer reach their SMART goal more easily?
   E.g., “You might swap Tuesday’s heavy lift for a lighter circuit if you feel sore.”

Follow-Up Discussion:

• How can feedback help you adjust your plan before you begin?
• Was there a nutrition tip you’d like to adopt in your own plan?

Reflection & Next Steps (5 minutes)

On a blank page in your My Fitness Journal Template, respond to:

1. My strongest takeaway from today’s feedback is:

2. One adjustment I will make to my plan is:

3. How I will hold myself accountable this week:

Collect reflections to inform your action plan and set yourself up for success!

Nutrition Pairing Planner

Use this planner to map out the meals, snacks, and hydration that will fuel and recover your workouts. Refer back to your My Fitness Journal Template as you complete these sections.

Section 1: Pre-Workout Fueling

List 2–3 meals or snacks you will eat before your workout. Include main food groups and timing relative to exercise.

1. _________________________________
   
   
2. _________________________________
   
   
3. _________________________________
   
   
   

Section 2: Post-Workout Recovery

List 2–3 meals or snacks you will eat after your workout for recovery. Include protein sources and timing.

1. _________________________________
   
   
2. _________________________________
   
   
3. _________________________________
   
   
   

Section 3: Hydration Strategy

Outline how you will stay hydrated before, during, and after exercise.

• Before workout: _________________________________
  
  
• During workout: _________________________________
  
  
• After workout: _________________________________
  
  
  

Section 4: Weekly Nutrition–Workout Pairing

Use this table to pair each day’s planned workout with your pre- and post-workout nutrition.

Section 5: Reflection

What nutrition pairing do you think will have the biggest impact on your workout performance?
_______________________________