Have you ever started a healthy eating diet, only to be derailed by a night out, a wedding, a family vacation or some other event that takes you out of your routine? Getting back on track after falling out of routine is often the lynch pin of maintaining a healthy body, particularly with my clients who are busy moms or professionals with a heavy travel schedule. Here are a couple tools you can use to keep your body healthy. Below you'll find a food and activity journal, as well as a sample workout from The 40 Day Shape Up. I hope you enjoy them and get good use out of them!

Food Journal
Infrequent or too frequent eating, a lack of sleep, too little water, too little activity all play a role in turning our metabolism on or off. I created a food and activity journal for you to use if you're interested. You can download it here: Food Journal. 

You don't need to journal your food and activity each and every day, but maintaining a food journal one week a month can be really helpful in staying accountable to your fitness or diet goals. This journal will have you:

• Track WHEN you eat
• Track WHAT you eat
• Track WATER consumption
• Track ACTIVITY
• Track SLEEP
• Track MOOD/ENERGY

That's it! Print out a few copies, keep them in a folder or binder, and refer back to them often. If you have any questions, need advice or want to set up a fitness or healthy eating plan, contact me for a consultation. I'd love to work with you - and would be happy to support any of your effort!

Sample Workout
Having a good workout planned for your activity is incredibly helpful. Boring workouts, or not knowing what to do for exercise can lead to workout burnout, or an exercise plateau. No one wants that, and none of us are immune to it. Here is a workout from my 40 Day Shape Up that you might enjoy. There are three level (beginner, intermediate, advanced). Select the level that best suits you. You can download the workout here: F_Workout_6. 

Free Phone Consultation with Me!
You can also subscribe to the 40 Day Shape Up right here. Anyone who subscribes to the Shape Up via this post will also get a bonus phone consultation with me! The cost of the program is $79, less than $2 a day, and the results have been phenomenal. Include "referred by Traci" in the referral box for the program, and you will receive and email from me to set up the appointment. 

Traci is a nationally recognized health and fitness expert who has been featured on The TODAY Show and Dr. Oz. Traci is available for corporate speaking events and wellness coaching, as well as private training. Contact Traci here.