What's inside

202 pages, 84 dated days, 12 reviews and 13 bonus pages. The images below are the real pages of the journal — not mock-ups.

The daily spread
84 times
On the left: the date you write yourself, the quote of the day, your tasks to tick off, the goals you're working towards and your Fitness Time block — cardio, weights, rest, other. On the right: your reflection, three things you're grateful for, your affirmation.
The review and the TIPS
12 times
At the end of every week, three questions: what you did towards your goals, your new goals, what you enjoyed. Then the bonus page — a high-protein recipe, a training tip, an account to follow.
The programme, from page 4
At the start
What the journal promises and how to use it. Then a starting page: how you feel, why you bought this book, and the goal you're aiming at in three months. You'll read it again at the end.
The closing page
At the end
After twelve weeks: did you reach your goals? Did this journal help? Two questions, and the answer is in your own handwriting eighty-four days later.

The rhythm

What the journal actually asks of you, every day.

Morning5 minutes: You read the quote, set your tasks, note the goals you're working towards and the session you've planned. You close the book and you know what to do.
Evening5 minutes: What held, your reflection on the day, three things you're grateful for, your affirmation. The page is filled in or it isn't.
Every week10 minutes: Three questions on the week that's gone, then the bonus page: a recipe, a workout, an account to follow. Twelve times in twelve weeks.