One page a day for twelve weeks. Your workout, your food, your water, your sleep and your mood, with a little room for what's on your mind. Undated, so you start when you're ready. And you're right on time.
Not a workout log with a mood box bolted on. Every day covers the whole picture, because the whole picture is what keeps you going.
Six rows for your moves, three sets each, with an effort scale so you know when to add weight and when to leave it.
Four meals and a protein tick, eight circles for water. No calorie math, no rules about what you're allowed.
Five-word scales for mood, energy and stress, hours slept, one good thing, and something you did for you.
Each week opens with a plan and a habit grid and closes with a Sunday look-back. Twelve of them.
One small question a day. Some are about training. Most are about you.
After week four and week eight you write to the woman finishing week twelve. She reads them at the end.
“you don't need a perfect week. you need one honest page, most days, for twelve weeks.”
Inside the journal there's a code that opens the free SCULPTiv quiz. Three minutes gives you your calories, protein and a starting program to write into the pages. The journal stands on its own, but it's better with a plan.
No. The journal works with any program, or no program. The code inside opens the free quiz if you want a plan to write in; nothing is locked behind membership.
No. There's a protein tick and four meal lines so you notice patterns, and eight circles for water. That's it.
No. Day one is whenever you open it. If you miss a week, the next page is still there.
The three spreads above are straight from the interior file. Amazon's "look inside" shows more once the listing is live.