Running out of ideas to inspire your fitness group? Our free printable food journal might be the kick in the pants they need!

A food journal can reveal the ugly truth about our eating habits. Are your watching TV or playing video games when you eat? Probably not a good idea. It’s easy to overeat when you’re not focused on what’s going into your mouth.

Give your gym members or yoga class our free food journal template to record what they eat, their mood and surroundings. It takes just a few minutes!

Printable food journal by Totally Promotional

printable food journal pdf

More ways to motivate your team

Kristy Long of Innergy Fitness in Coldwater, Ohio, said she and co-owner Deanna Davis motivate their members by texting them weekly workouts and creating new programs and challenges.

“We love doing short-term challenges on our new THRESHOLD system. Short-term goals help keep people on track and motivated while they work toward a long-term goal,” Long said.

Each spring Innergy Fitness offers a popular 5K training program. Long and Davis also sponsor weight loss and transformation challenges throughout the year to keep members from getting bored with their routines.

Other motivational ideas from fitness experts:

  • Discounts for new classes/programs. Jumping into a new fitness trend such as boxing can be intimidating. If the cost is too high, your gym members may not give it a second thought. A 30 percent introductory discount could be the spark you need to get clients on board.
  • Contests. Most people respond better to fitness challenges when there’s a reward in sight. Set a practical contest deadline of 90 days or so. Privately measure participants’ weight or fitness level at the beginning of the contest and at specific times throughout. Prize ideas: Running shoes, T-shirts, gym bags and water bottles printed with the gym’s name to boost your branding.
  • One-on-one encouragement. Group workouts are effective but some people need extra instruction or a personal boost. If you notice anyone struggling a bit, privately ask if they have any questions or would like a few tips. Don’t forget to acknowledge the progress they’ve made; it could be the motivation they needed to keep going.
  • Nutrition ideas. Each week share healthy recipes on your website or social media sites. The most popular recipes are high protein, low-calorie dishes that are quick to prepare. Don’t forget to periodically provide recipes for those who are diabetic, vegans, lactose- and gluten-free.

customized shaker bottle

Protein shakes are a nutritional snack or light meal when you’re in a hurry. Simply fill a shaker bottle with water or milk, ice, vanilla extract, honey or other flavorings and a scoop of protein powder. Blend and go!

Try this refreshing, protein-packed smoothie by Tori Schmitt, a Registered Dietitian Nutritionist and founder of Yes! Nutrition, LLC:

blueberry cream smoothie

Blueberry Cream Smoothie


  • 1 cup of unsweetened vanilla almond milk
  • 1 scoop of Vega Protein & Greens – Vanilla
  • 1 teaspoon of Organic Kale Powder (or use one handful fresh kale)
  • 1 cup of frozen blueberries and strawberries
  • 1 pitted date
  • 3 cauliflower florets (optional)
  • 1 teaspoon chia seeds


  • In a high-speed blender, add almond milk, protein powder, kale powder, date and frozen mixed berries. Add cauliflower for an extra nutritional boost!
  • Blend 2-4 minutes or until thoroughly mixed.
  • Add ice to reach desired consistency.
  • Pour into a glass and top with chia seeds. Enjoy!
You’ll also want to encourage your team to drink adequate amounts of water, especially when they’re working up a sweat! Give them tips on how to stay properly hydrated to get the most out of their workouts.
Your wellness group is counting on you to help them get fit. It’s a big responsibility! Use our printable food journal and other tips to make your job easier and motivate your team to a healthy, happy life!

Shelley Grieshop is a former newspaper journalist who earned more than a dozen Associated Press awards for her in-depth research and writing skills. In May 2016, she joined Totally Promotional as a creative writer. She currently writes company blogs about branding, marketing, logos, wedding planning and much more. One of her life goals is to teach people when to use hyphens and apostrophes.


  1. When I click to download the chart I get a 404 error. The link must be broken. Will you be fixing this?

    thank you!!

    • Jana, so sorry about this! The issue has been fixed. I hope you enjoy the printable food journal. If you have the time, please let us know how you used the journal. We love those stories!


      Shelley Grieshop
      Totally Promotional

    • Thanks for contacting me, Amber! I will be reaching out to you soon to discuss this subject further.

      Shelley Grieshop
      Totally Promotional

    • Thanks so much for commenting on our blog! I’m so happy you love the idea to motivate your team or group with a free printable food journal. It’s usually easier to reach a goal when the path to success is tracked in some way.

      Thanks for visiting our Totally Inspired blog!

      Shelley Grieshop
      Creative Writer
      Totally Promotional

  2. I just found this chart on Pinterest, and I am just tickled pink! I host a diabetes group on Facebook, and I am always looking for things to increase group participation, and to keep them interested in creating a healthier life. Thank you so much for sharing this. The group is “Diabetics for Life”, and if you ever want to visit, you will be very welcome. I will of course credit you with this chart.

    • Thanks Elaine! I’m so glad our chart could help your Diabetics for Life group. We often work with health-oriented organizations for various promotional needs. We know how important their work is to so many people.

      Thanks for visiting our site and we wish you the best!

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