How to create a Fitness Calendar: 15 rules.

October 1, 2012

I have used an Fitness Calendar for over ten years. There are poster boards rolled up in my closet dating back to my college years. Having a large wall calendar was very useful because it kept me accountable (since no one usually checked in on me) and made me re-focus on long term goals each day. Having an Fitness Calendar was particularly helpful during the winter months when life became incredibly busy with festivities and holidays.

How to Make an Action Plan: 15 rules.

  1. Print out 3 copies of the Blank Calendar (download button below)
  2. Fill in the dates, add the month on top and include special dates (holidays/birthdays).
  3. Paste/Tape it to your wall/poster board
  4. Place it in an area you see every day
  5. Put your GOALS next to your Action Plan
  6. Write 6 things you will focus on in the next 3 months
  7. Each day write down what you trained
  8. Put a big ‘x’ on your rest days
  9. Utilize the calendar to track how much you weighed each week, when you had your ‘cheat’ meals/days, or when you started your period (for women obviously. You will see patterns around this time of the month)
  10. Use highlighters or colored pens to make the calendar more visual. For example, when I run, I highlight in green (favorite color), when I have rest days I highlight in red. I can already see several feet away when I’m not on track.
  11. Only write down what you trained AFTER you did it. Don’t pre-schedule (on the calendar at least.)
  12. Add inspirational/motivation words, people, phrases on the poster.
  13. Encourage a friend to also create an Action plan to hold each other accountable.
  14. Don’t go beyond 3 days not updating your calendar. You will forget what you did.
  15. Always remember that it only works if you use and review it weekly. You must reflect why you aren’t hitting training goals or even the times when you are successfully hitting them… Is it when you’re busy/not busy? Are you too sore? Are you aiming too high? Are you aiming too low? Reflection and understanding your internal challenges is true success in this fitness process. When you can figure out you – the physical you will take form naturally.

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Download the monthly calendar by clicking HERE: FITNESS CALENDAR

I love to add flowers to my calendar – sometimes I get festive and add pumpkins and Christmas trees. You need to really personalize your calendar so you become more engaged with it. This is an old calendar that I taped a new set of months over an old, already used, set.


  • Reply Monica October 4, 2012 at 5:10 pm

    Hi Maria! Thank you so much for all of your posts and giving such good advice on fitness and nutrition. I just printed my 3 calendars, 3 months before 2013, 5 months after the birth of my first girl (I also have 3 boys). I have been a life long fitness and nutrition addict but now with being a mommy of four (2006, 2008, 2011 & 2012) pre-planning, planning, and organization has taken the best of all of my intentions to get back in shape. I am so glad I found you on FB and now follow your blog for motivation, ideas, and inspiration! I WILL REACH MY GOAL OF HEALTH AND FITNESS BEFORE 2013! Thank you again! You have no idea how much it means to me that I found you (pages, etc)!

    • Reply Monica October 4, 2012 at 5:11 pm

      ***Lack of pre-planning, planning and organization 😉

  • Reply stephanie December 31, 2012 at 7:36 pm

    Thanks for writing this all out! I’ve printed everything out and while we plan our year’s financial & personal goals tonight, we’ll also plan our fitness goals. 🙂

  • Reply Laurie D October 11, 2013 at 5:49 pm

    I saw this just in time! I have a wedding to go in december so this 3 month plan will work!

  • Reply Susan burke October 18, 2013 at 1:40 pm

    Awesome. Your right let’s stop tiptoeing around and get down to business. Anything for us gals over 55years old? I wish that I would have stuck with my workouts when I was younger but let’s just start again and get on it. Keep up the good work and the inspiration!

  • Reply Latoya Smith October 23, 2013 at 2:48 pm

    Over the years I’ve ordered dozens of calendars that were printed with less than expected quality. Last year my company printed some calendars with PCA Delta in Pompano Beach FL, and they were great. I’ve been printing with them ever since. If you need calendars printed go to I strongly recommend them.

    • Reply Darlene Taylor May 27, 2015 at 1:43 pm

      How very spammy of you.

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