Food Log date

food/drinks time Calories

Breakfast

Snack

Lunch

Snack

Dinner

Snack

total Calories

Calorie goal for the day ________________

(Men: 2,000/women: 1,500)

Free-calorie balance +/-________________

(The balance of free calories from previous day)

Total calories consumed - ________________

Free calories remaining (+ or -) = ________________

Workout and Wellness Log
Todays weight: _________________ Did you work out today? Y __ N __

workout time

training Notes

How did you feel before?

How did you feel after?

Any challenges?

t h e r e s u lt s t r a c k e r

Sleep quality (circle one) Work Productivit y

Ability to work without stopping
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 to take unscheduled breaks.
worst best
1 | 2 | 3 | 4 | 5 | 6 | 7
worst best
Mood
Your ability to stick to your routine
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 or plan (your to-do list) for the day.
worst best
1 | 2 | 3 | 4 | 5 | 6 | 7
worst best
Energy Your overall job performance
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 1 | 2 | 3 | 4 | 5 | 6 | 7
worst best worst best

R e c o r d , r at e , a n d t r a c k a n y h e a lt h a i l m e n t s

a
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10
least severe most severe

b
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10
least severe most severe