The Ultimate Workout Log
An Exercise Diary For Everyone
By Suzanne Schlosberg
A Log Like No Other - Totally Revised!
The best-selling classic that launched thousands of people on the road to fitness, The Ultimate Workout Log: An Exercise Diary For Everyone, has now been expanded and completely revamped. The third edition includes designated space to record yoga, Pilates, and mind-body exercise, a bigger box for nutrition notes, more room for strength-training notes and a special "Daily Wrap-up" area to record overall feelings and impressions. The most significant change is that there's now an entire page for each day of the week.
Ah, but that page design isn't all that's new. The third edition is filled with intriguing nuggets of research, fitness trivia and quiz questions that you can toss around at your next Spinning class or group run. Any idea how the bikini got its name? Or the dumbbell? Guess who can run faster: a world-class sprinter or a kangaroo? Which has more calcium: a cup of yogurt or a cup of spinach? Buy the book and find out.
The third edition also features a fresh crop of inspirational quotes from world-class runners, cyclists, triathletes, soccer players and more. From marathoner Deena Kastor, a 2004 Olympic bronze medalist: "You have to dream a little. If you stay in your comfort zone, you're not going to do anything special."
Sample Log Pages
Here's a glance at the diary pages of The Ultimate Workout Log, Third Edition. The spiral-bound book — handy for taking to the gym — also features space to jot down your goals for the next six months, record personal records and motivation and assess whether you've met the weekly and longterm goals you've set.
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Excerpt From The Introduction
Why Keep a Log?
This log may look different from previous editions, but its purpose remains the same: to help you stay motivated, achieve your fitness goals, and feel a sense of accomplishment. Whether you're aiming to finish your first triathlon, set a personal bench-press record, or simply fit back into jeans you've outgrown, your log will help you get results. It will prod you to set concrete goals, devise strategies to reach them, and monitor your progress. It will reveal patterns in your training and help you discover how much exercise — and how much rest — is right for you.
How can a bunch of blank pages do all that? "The mere fact of writing something down makes you more committed to it," says sports psychologist Robert Weinberg, Ph.D., a professor at Miami University in Ohio, who has done extensive research on goal setting and athletic performance. When it comes to goal setting, Weinberg's motto is: "Ink it, don't think it!"
Many of the world's best athletes are diehard believers in recording their goals and tracking their workouts. "Keeping a training log is invaluable," says 2004 Olympic marathoner Alan Culpepper. "It is the best way to truly dissect and reflect on those things that worked well and those that did not. It also keeps you honest. You have to have some way to monitor your training to make sure you're not neglecting or over emphasizing one area." As Culpepper points out, it's so easy to forget what you did two weeks ago or even two days ago.
Of course, you needn't be a world-class athlete to learn from your log. In fact, newbies may even have the most to gain. Jayne Williams, author of Slow Fat Triathlete (and creator of the hilarious slowfattriathlete.com Web site), records not just her mileage but also her sleep quality, fatigue, soreness, stress level and overall well-being. "It makes me pay attention to what's going on in my life as a whole," Williams says. "If I've been up half the night watching cheesy movies, I shouldn't be surprised that I don't feel fresh for my run the next day."
Champion wheelchair racer Jean Driscoll considers her training journals to be nothing less than personal treasures. "They are a record of what I've done, where I've been, who I am, and where I can go," says Driscoll, a two-time Olympic silver medalist and eight-time Boston marathon winner. "They are as much a training partner to me as my teammates are."
Reviews Of The Ultimate Workout Log
The Ultimate Workout Log has received praise in newspapers and magazines nationwide. Below is a sampling. For comments from exercisers who regularly use the book, check out the more than 40 reviews on amazon.com.
SHAPE: Looking for the perfect fitness gift for yourself? Before you invest in the latest exercise shoes, a personal trainer or a piece of high-tech cardiovascular equipment, check out a simpler, more affordable solution: The Ultimate Workout Log. Whether your goal is to run a marathon or just make it through a step aerobics class, this new training log can help you get there. The six-month diary provides space to detail daily cardiovascular and strength-training workouts as well as weekly goals and accomplishments. There's also plenty of inspiration, with quotes from top athletes such as Monica Seles and Summer Sanders. And the book's sprinkled with fitness trivia. Did you know, for instance, that during the prudish 1880s, some people believed that the bicycle could promote immorality because women riders would inevitably hike up their skirts? Heavens.
MEN'S FITNESS: We recently came across two new books bound to help you stay on track, whether it's in the kitchen, on the road or in the gym. The Ultimate Workout Log, by Suzanne Schlosberg, has a lot going for it - such as a six-month exercise diary, primers on cardio and strength training, a heart-rate guide, even a list of accessible resources. Most of the diary's pages feature training tips and trivia tidbits, like "Barn-door lats: Well-developed upper-back muscles that seem to be as wide as a barn door."
LOS ANGELES DAILY NEWS: So, you have finally signed up for a fitness program? To help you keep track of your leg lifts, bench presses and bicep curls, check out The Ultimate Workout Log by Suzanne Schlosberg. The book has an easy-to-use diary format with tips on designing your own fitness program, plus a heavy dose of fascinating trivia. For instance, Schlosberg writes that stairclimbing dates back to prisons at the turn of the century, when inmates were forced to climb mechanical stairs for hours to generate the prison's electricity.
LOS ANGELES TIMES: If your resolution to work out regularly crumbled faster than a chocolate chip cookie, take a tip from the pros: Keep a fitness log. "It gets you started thinking about exercise," says Timothy J. Moore, an exercise physiologist at the National Hospital for Orthopaedics and Rehabilitation in Virginia and an exercise adherence expert. "Keeping a log can give you a baseline and allow you to see where you are going." Although some exercisers swear by a cheap, plain notebook to record their efforts, there are ready-made options. Among the recent offerings: The Ultimate Workout Log. Author Suzanne Schlosberg calls it a log with a sense of humor. Besides space to record six months of any kind of workout, it includes exercise trivia and jock vocabulary (biceps are "guns").
SPORTS ILLUSTRATED: The stairclimbing machine, that fixture of the '90s fitness center, is anything but a new invention. At the turn of the century, according to Suzanne Schlosberg, author of The Ultimate Workout Log, primitive stair machines were used for punishment in federal penitentiaries. The devices were hooked up to electric generators, and inmates were forced to climb for hours to help provide the prisons with electricity. Now we know why the darn things are so much fun.
PROVIDENCE JOURNAL: The cool thing about keeping a log, says Suzanne Schlosberg, is that is allows you to say you did something. Your accomplishments, whether they be a five-mile swim or a half-mile walk, are not lost when they're recorded in your personal ledger of mileage, repetitions, pounds, minutes and heartbeats. "It really guilts you into doing things," says Schlosberg. "You write down a goal and then you have to do it." "The Ultimate Workout Log" has six months' worth of space to record training goals, times and distances for cardiovascular exercise, weightlifting, sets and repetitions for weight training, notes on performance and daily ratings. What gives her log the light touch, the desired difference from the hard-core seat-and-painlogs, are bits and pieces of training tips and trivia. There are also things called "Sportspeak," insider terms used in various sports to keep outsiders feeling like outsiders. "Shark attack," for example, is an expression used to alert a swimmer with a hole in his swimsuit that his teammates are about to destroy the suit as a practical joke. Oh, those chlorine-soaked madcaps! "The Ultimate Workout Log" does make it a little more fun to record all those numbers that tell us where we've been and where we're going in the pursuit of a leaner, faster, harder us.
CHARLOTTE OBSERVER: This 24-week exercise journal inspires and reminds. Under each day's heading there are spaces for noting cardiovascular exercise, stretching and strength training. There's a chart showing how many calories are burned per hour by various activities and a page for listing your personal exercise records.