Evernote for Fitness
Today I´m going to show you how to use Evernote for fitness, as your digital training diary. But first, give me a few minutes to explain why a training journal is important on your fitness journey.
Things you should write down
Date and time of workout.
Your long-term, mid-term, and session goals.
- My goal is to lose 30 kgs of fat this year. That´s a long-term goal pretty specific. How I plan to do that?
- I´m going to lose 8 kgs in 12 weeks. Affordable mid-term goal.
- Week 1, Day 1: In this session, I will be focused on my squatting technique.
- Squats. 100kg. 5 sets of 12 reps. 90 seconds rest.
- Extensions. 60kg. 5 sets of 12 reps. 90 seconds rest.
- Hamstring curl. 60kg. 5 sets of 12 reps. 90 seconds rest.
What you actually did in the session
- Squats. 70kg. 5 sets of 12 reps. 90 seconds rest.
- Extensions. 40kg. 5 sets of 12 reps. 90 seconds rest.
- Hamstring curl. 40kg. 5 sets of 12 reps. 90 seconds rest.
- Squats. Note: I can´t keep the bar balanced, it goes left. My dominant leg seems to be the right one. I need to work on my balance and don´t focus only on the weight. Work on perfecting the form with lightweight.
- Extensions. Note: It burns much more than I thought.
- Hamstring curl. Note: I can barely walk after the last set. I did my best and should be proud!
Weight and body perimeters.
Benefits of a well-structured training diary
- Identify effective vs not effective training methods
- Notice your personal adaptation to certain training loads + Planning of the future training loads
- Individual needs for recovery
- Allows you to check if you are meeting each short, mid, and long-term goals
- Notice patterns
- Rises motivation and self-confidence
Let me introduce you Evernote for fitness
Use the Evernote Web Clipper
Thanks to the Evernote Web Clipper you will be able to collect anything from the web.
- The page as it is (“Article”)
- A simplified version (“Simplified Article”).
- The “Full Page” option, stores the whole web page on your Evernote account.
- The “Bookmark” option saves the URL along with a pic and a short description.
- The “screenshot” option can be handy. Take a screenshot using the extension and use its rich set of annotating tools.
Organizing your workouts
- Create multiple notebooks for different topics: Exercises, Recipes, Tips, Motivation, My workout, etc.
- Create a single notebook to store all your fitness notes. Instead of placing a note into a specific notebook, create a tag and assign that tag to the note. For example, instead of a notebook called “My workouts” create a tag and assign it to all your workouts. The advantage is that you can add other tags as well, like “Weightloss”, “Hypertrophy”, etc. so you´ll know what´s the goal of each workout.
- A mix of notebooks and tags.
- Notebooks are limited to 250 per personal account, but you can have up to 100,000 tags per account.
- A note can only exist in one Notebook at a time, but a note may have multiple tags.
- Notebooks can be stacked but not nested. In essence, this means you can only create a hierarchy that is one level deep: a stack with a group of notebooks. On the other hand, tags can be nested into multiple hierarchies.
The possibilities are limitless and this article is meant to be an introduction and spark to explore Evernote and see how you can make Evernote your own custom fitness app. Next time I´ll show you how to sync your fitness trackers/other fitness apps to your Evernote.