Cat Meffan

How I Track My Workouts & A Free Fitness Plan

This is probably one of the things I get asked about most, both by readers and as part of interview questions… How do I fit it all in? How do I plan my fitness? How do I track my fitness?

The good news is that it’s really VERY simple, thanks to a very basic excel print-out I made for myself and am now sharing with you too. Think of it as the most basic free fitness plan you’ve ever seen! 😉 You’ll find said print-out at the bottom of this email, you just need to download it, print it and fill it in.

DOWNLOAD HERE: Imperfect Matter Fitness Tracker

Cat Meffan AJ Odudu

How you use it and where you keep it might be different to me, but this is the method I have found to be best for me…

Every Sunday evening I look at my diary for the week and plot on my spreadsheet what workouts I’ll be doing when. I just pencil a tick in the relevant workout and day box and then tick over them in pen each time I complete a workout. Obviously sometimes things might change in terms of the actual workout I do, for example if it’s pouring with rain all day I might decide to go to the gym for a weights session rather run outside. Personally I keep my spreadsheet folded in my diary, as my time is spent between home, Hertfordshire and London, so I like to have it with me. You might chose to pin yours on your fridge or keep it in your desk draw.

adidas fitness model

As you’ll see the types of workout are pretty explanatory, but just in case, I’ve explained them all below:

Resistance – This is to be ticked for any circuit or weights training I do for over 15 minutes, including Kayla Itsines workouts, when I go to Barry’s Bootcamp or any other fitness classes.

Run/LISS – Running is obvious, but LISS stands for low intensity steady state cardio, so things like power walking or steady cycling for 35 minutes or more.

HIIT – I tick this for things like hill sprints, or any explosive mini workouts for 15 minutes or less.

Stretch – Sometimes (I should probably do more) I have a dedicated 30 minute session for stretching out and foam rolling.

Yoga – Exactly that.

Other – I usually write in the little box what it is that I’ve done, but for me it could be a gymnastics or dance class. For you it might be an obstacle race or rowing! Who knows 🙂

free fitness plan

I like to have 12 weeks on one planner, so that I can use it as a 3 month guide as such, seeing how my training may have changed over the weeks.

I hope you find this useful! Any questions, just ask. 

Love, Cat x

 DOWNLOAD HERE: Imperfect Matter Fitness Tracker