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I figured I'd take a break from the norm this week and share with you a great tool that I use with clients; I'm thinking about including fitness tools like this every once in a while.  I've found that if exercisers have a way to keep themselves accountable on paper, there's a lot better chance that they'll stay consistent and committed to reaching their goals.

So what's this table exactly?  I've structured this table to include the major components to a successful fitness program: resistance training, cardio training, proper nutrition, personal training, nutrition products like multivitamins, and stretching.  To use this table properly, in the Goal row, write down how many days per week you'll commit to working on each component.  Under each day, check off each component that you accomplished, then total the numbers and see if you hit your goals.

On the left-hand side, under each week, you'll see another Goal section, as well as Results, and Notes.  Whatever your goal is, lose a pound a week, run a faster 5K, gain a pound of muscle every two weeks, etc., write down your goal and the actual result (lost 2 lbs., etc.) for the week.  If there are any observations, afterthoughts, etc., write these down under the Notes section; you can use these to improve upon for the next week.  Hopefully you can use this as another tool to stay fit; I would love to hear some feedback on whether or not you would like more of these types of tools.

Dan Falkenberg is the co-founder of Your Live Trainers. He can be reached at DanFalkenberg.com.

Tags: cardiovascular exercise, goal setting, motivation, nutrition, program design