This is the perfect planner for helping you get on track with your fitness and nutrition goals.

PLEASE NOTE: This is a digital product, NO physical product will be sent. You MUST open the file in Adobe Acrobat Reader on a laptop or desktop computer (not a mobile device) for proper formatting.

This listing is for a ZIP FOLDER containing the following:

+ Instructions for creating your Custom Planner

+ A Sample Fitness + Nutrition planner (I’ve filled one out so you can see how it works)

+ Fitness + Nutrition Planner letter size (PDF file of all pages put together)

+ Fitness + Nutrition Planner letter size (PDF file of all pages put together) with fillable form fields

+ FOLDER of individual pages (both form and non-form) so you can create your own custom planner using the pages you want

+ FOLDER of Sunday start files indicated above (instead of Monday start)

You will need to download and unzip the folder to access all of your files.

One size is included:

+ 8.5” x 11” letter

+ To fit in perfectly in a 7” x 9” planner, print pages at 82% page size in the print settings.

The files you receive will have no watermarks on them. The design of the planner can NOT be edited, however the planner pages marked FORM have fillable form fields that you can fill out electronically before printing using Adobe Reader.

I suggest using a binder to keep all pages organized after printing them. A folder will also work in a pinch. Tabbed divider pockets are also be useful to easily find each section in your planner. I love these: https://amzn.to/2MgICFU or these: https://amzn.to/3dqUeC1

Digital downloads are not eligible for refunds. Please read the description carefully so you know the product specifications or ask me any questions prior to purchase.

F O L L O W M E

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I’d love to see your final product! Please share on Instagram using #seeleyLANEdesign, or tag me @seeleylanedesign

This planner is for PERSONAL use only. Permission is given to print the digital item as many times as you want FOR YOUR OWN USE. You may not use any part of the file to make items to re-sell. You may not share this digital file with others, or distribute printed copies. Please contact me for LIMITED COMMERCIAL licenses.

Fitness + Nutrition Planner

$10.00

+ These files are available as an INSTANT DOWNLOAD.

+ You will receive a link to download the file(s) after checkout, along with an emailed link that will last for 30 days.

+ Be sure you are using a desktop or laptop computer and unzip the ZIP folder to access the PDF files. Save a copy of the file you'd like to use to your desktop.

+ Open Adobe Acrobat Reader (download is free here: https://get.adobe.com/reader/) and locate the file you saved to your desktop.

+ Fill in the highlighted text fields as shown in the photos.

+ Print on your home printer (I recommend this matte photo paper for the cover: https://amzn.to/3gtgo85), or upload file to an online printer like Office Depot or FedEx.
+ You MUST edit in the latest version of Adobe Acrobat Reader ONLY

+ Refer to the highlighted fields shown in the listing images above to indicate text fields that can be edited. Only the wording of the highlighted fields can be edited. The position of the editable fields and graphic elements cannot be changed or moved.

+ All fonts are embedded in the file. All you need to do is click in the highlighted areas and type.

+ Colors may vary between monitors & printers.

+ Do not edit or view your printable on a mobile device or tablet.
FRONT COVER

Simple, easy-on-the-printer design. Slide it into the front of a 3-ring binder.

PLAN OF ACTION

State your motivation for your changes. Make smart personal, fitness and nutrition goals and state how you will reward yourself for meeting your goals.

STARTING POINT

Record your starting and goal measurements and weight. Don't rely on just the scale - it likes to lie! ;) Use the picture as a guide for where to take your measurements.

WHAT TO EAT (Monday + Sunday start)

There are 3 options for meal planning:

1) Plan for 4 weeks of dinners. This is a great option if you don't like repeating meals often. This will allow you to see the full month all in one page.

2) Plan for 1 week of breakfast, lunch, dinner and snacks.

3) Plan for 1 week of dinners, then add in some breakfast, lunch and snack ideas for the week. You can also use the source field to record where you can find the recipes you are using.

WHAT TO BUY

There are 2 options for shopping lists:

A pre-made version with suggested items to select and some room to add in your own.

A blank version (only categories are specified) to type or write in your entire list.

You can fill either of these out before you print them, or you print copies and handwrite items in. You can also save paper and just use the lists electronically by pulling up the file on your phone or tablet while you're at the store! You can check or un-check items off as you go.

WHAT TO DO (Monday + Sunday start)

Plan for 12 weeks of workouts. Use space to describe workout plan and there is also a place to check it off if you've completed it.

WHAT I ATE (Monday + Sunday start)

There are 2 options for recording your food/water intake:

An option to record food in the 21-day fix plan by checking off boxes in the 6 categories they use (veggies, fruits, protein, grains, fats and oils). You can also check off servings of water. For me, 1 serving = 8 ounces = 1 droplet on the chart. Aim to drink half your weight in ounces each day (i.e., a 150-pound person should try to drink 75 ounces/day)!

An option to record everything you ate for breakfast, lunch, dinner and snacks by writing it out. You can also check off servings of water as well.

WHAT I DID (Monday + Sunday start)

Record what you did for cardio (activity, distance, time + intensity) and/or strength (action, sets, reps, weight) workouts. You can also keep track of how you did/how it felt.

CHECKING IN

Check in each month to see the progress you're making with the goals you set in the beginning. Determine what things you need to focus on the following month (i.e., increase water intake, do a better job getting workouts in, etc)

HOW I DID

Record weight each week for the month and then take measurements at the end of each month as well. See how you're progressing with your goals, determine 3 successes you accomplished that month and what you'd like to focus on for the following month.

ENDING POINT

Did you reach your goals? Compare your starting and ending measurements and weight. Determine where you were most successful, what you'd like to keep up with, and how you rewarded yourself for reaching your goal(s).

OTHER NOTES

Use this page for all other notes you’d like to keep in your planner.

Fitness + Nutrition Planner

How It Works

Important Info

Contents

seeleylanedesign@gmail.com