I decided to make an exercise workbook to keep me “honest” with regard to exercising and eating. The workbook is made in Numbers and you are free to use it if you’d like. It is fresh and hasn’t got a database of foods yet. I will post an update after a month or so after the food database has grown considerably. In essence, it is a combination of some Numbers templates, some stuff taken off the web and some made on my own. Unfortunately, it can not be transferred to an Office version, since it doesn’t support plenty of stuff integrated (pop-up cells and similar). Sorry, windows users – I might work something out later, but didn’t do so yet.
You can get the file here: Dropbox
Here is a short explanation of the different sheets:
- Workout tracker – Day by day, this tracks the volume of your workouts. It also gives a summary and a chart of what you have done. In the “workouts” chart you can select from Weight training, running, swimming, cycling and biking. You can add your own sports if you know how to. I think of this as of a motivational slide to keep you going.
- Weight tracker – this will log your daily weight and body fat percentage. After you enter your personal information, it calculates your basal metabolic rate and your total energy expenditure. The “recommended intake” is for those who want to lose quite some weight. There are two graphs showing your progress and giving trend lines. In the chart where you enter daily stats, you can again chose from the same sports, this time with distance and time spent on them. This is used to calculate the calories you burnt, in case you don’t know already (with the help of a HRM or something else).
- Food intake – here, again, you enter your info and get some calculations and estimates. It also calculates how much proteins/carbs/fat you should have on a daily basis (by a 40-40-20 percent formula, you can alter this). In the daily calculation chart, select a food you have eaten (only two foods at this point – add your own or wait for an update with a larger database) and the sheet calculates everything. Finally, at the end of the day, put the sums in the yearly tracker to monitor your intakes.
- Running log – I added this one since I plan to start running more. Enter data in the running log and you will see your distance/pace by the day, as well as total distances. At the beginning of a month, you can set distance goals and see how far you are from them as the month progresses.
That explains most of the workbook – I hope it helps somebody! Wait for an update (or send a comment if you desperately need one) with a larger food database. I may also add a few fancy bits here and there just to make it look nicer.