Get Fit and Healthy with Your Fitness Journey Tracker Pack

If you prefer a visual demonstration, here’s a video tutorial.

After purchasing the Google Sheets ‘Your Fitness Journey Tracker’, you’ll be redirected to a view only Google Sheets template.

In order to start using your tracker, click File in the top menu bar and choose make a copy.

Name your spreadsheet and you’re ready to get started.

After you make your own copy of the fitness-tracking spreadsheet, it’s time to add your fitness goals.

Activity Levels

In the ‘Activity Levels’ tab, add your ideal number of steps per day and how many minutes you’d like to do cardio, strength training, and stretching per day.

For example, you might want to aim for 10,000 steps, 30 minutes of cardio, 15 minutes of strength training, and 10 minutes of stretching.

The minutes of exercise/day cell is automatically filled with the sum of the time for those 3 types of exercises.

In the Notes column, add any notes you have about your activity levels for that day.

Diet Tab

In the Diet tab, you can add your goals for Total Calories, Protein (grams and percentage), Carbs (grams and percentage), Fat (grams and percentage), Fiber (grams), and Sodium (milligrams).

If you’re not sure how many macros (i.e., protein, carbs, fat) you should aim for, Mike Matthews offers some excellent information about it as well as a handy macronutrient calculator, so be sure to check that out.

Measurements Tab

Finally, in the ‘Measurements’ tab, be sure to add your age and height (in inches) so that your BMI can be automatically calculated.

Activity Levels Tab

In the Activity Levels tab, record your daily number of steps at the end of each day. The easiest way to do that is to use a step-tracking wearable like Fitbit or any of the other popular fitness trackers on the market. There are plenty of other apps you can use, too,such as Samsung Health.

Also, add how many minutes you did cardio, strength training, and stretched in the adjacent columns.

The Total Minutes of Exercise column will be automatically calculated and filled in for you.

Exercise Tab

The Exercise tab is where you will track your workouts, including what was your focus, all the exercises you did, how you were feeling that day, …etc.

Fill in the Date, Week, Day columns, and in the Type column click the arrow and choose an exercise type from the drop-down menu. In the Health, choose how you were feeling that day from the drop-down menu, as well.

In the Focus column, add your focus for the day, e.g., arms, legs, core,…etc.

Next, add the exercises you’ve done along with whether it was a push or pull exercise, the amount of weight lifted if you’re weight lifting, also the number of reps, sets and total minutes of exercise.

Diet Tab

The Total Calories column will take the values from the Meal Tracker tab, so you don’t have to worry about it.

In the other columns, enter how much protein you ate throughout the day (in grams and what percentage of your total diet that was) and so on for the rest of the columns.

It’s best to record your daily calories and macros in an app like MyFitnessPal and transfer the values to the spreadsheet at the end of the day.

MyFitnessPal has an extensive database for foods, and the free version provides you with your macro breakdowns, as well. Just click on “Nutrition” at the bottom and choose “Macros”. Then you can just transfer those numbers into your spreadsheet.

Of course, there are other apps that do the same thing. Cronometer is a popular one that provides calories and macro information as well, but it also gives more details about individual nutrients than the free version of MyFitnessPal.

Meal Tracker Tab

In the Meal Tracker tab, add the foods you ate in the corresponding cells and how many calories those foods amounted to.

The calories from this tab will be summed in the Diet tab under Total Calories.

If you have a lot of foods to enter and you’re already entering them in an app like MyFitnessPal, you don’t have to write everything you ate here.
Just write the main foods so you have a reminder. You can always go into the app and see the rest of the foods and the intricate details.

What’s important here is to enter your daily calories because these values will be used in the Diet tab.

Measurements Tab

Every week, enter your weight and body fat percentage as well as the measurements of your arms, waist, and legs and watch the numbers go down.

If you have a scale that also measures body fat, you can use that to enter your body fat percentages. If not, there are quality, affordable, handheld body-fat analyzers. There are other ways, as well, like the skin-caliper method.

Supplements Tab

In this tab, you can track the supplements you are using and when you took them.

You can also add any additional notes, like positive and negative effects or how they helped or didn’t help (think “energy level, mood, my acne cleared up in 4 days, etc.).