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Build healthy habits with Evernote

Nowadays, there is pretty much an app for everything you imagine.   Visit Google Play Store and then tell me if I´m wrong. But more doesn´t mean better, and a different app for tracking each one of our habits may result overwhelming or counterproductive.
Instead, using a single and versatile app, like Evernote to track your habits may be the right solution in many cases.
As you know (or should know), Evernote is a note-taking app. A digital diary, in a few words. You can use it as your journal, day planner, to keep things that inspire you (like articles, images and social media post) by using Web Clipper, as your to-do list or done list, to take class notes and help you with your homework, plan your travels or your wedding, write a novel, record meetings, save business cards and, as you have seen on this blog, record your workouts or keep your recipes collection.
Keeping everything organizing in the same place saves you lots o time and help you to be more productive. And when it comes to building a new habit the last thing you want is the need to get used to a new app because it doubles your work.
As each note is a blank canvas, you can create whatever you need. That´s why Evernote is great to build new healthy habits or get rid of unhealthy ones.
Let´s not forget that to make sure your goals are clear and reachable, each one should be:
Specific (simple, sensible, significant).
Measurable (meaningful, motivating).
Achievable (agreed, attainable).
Relevant (reasonable, realistic and resourced, results-based).
Time-bound (time-based, time-limited, time/cost limited, timely, time-sensitive).
For instance, the healthy habit #1 is drinking more water. You can easily keep track of your daily water intake with Evernote. How?
1 – Create a new notebook (Click on File -> New notebook) and name it My water intake. Click OK.
2 – Click on your new notebook and create a New Note (Ctrl + N) and name it Water intake. You will use this note as a template and this will save you a lot of time.water intake 1
Let´s say you don´t drink any water at all and you plan to drink 6 glasses of water every day. That´s a Specific, Measurable, Achievable, Relevant and Time-bound goal.
3 – Type numbers from 1 to 6 and then add a checkbox next to each number (Ctrl + Shift + C). Why would you put checkboxes? To mark them every time you drink a glass of water. This ensures you don’t miss a single one.water intake 2
4 – Duplicate this template as many times as you need (Right-click on the note -> Duplicate Note). water intake 3
I recommend you to rename each duplicated note with the date and keep the first one as your template. It will take you seconds to create and rename the notes you will use in a week.
water intake 4
Let´s go a step further and suppose you drink too many sodas or beers and you want to reduce the consumption of these drinks by replacing them with water.
Using the same notes, you can keep track of what you drink every day and be conscious if you´re going in the right direction.
Just repeat the step 3 for sodas and beers and voilá! You will be able to easily check the days you did right, the days you did wrong (and also write your comments/excuses why those days didn´t go well), and keep yourself accountable and focused on your goals.
water intake 5
Access your water intake notes on your mobile device by adding a shortcut. An icon will appear on the main screen of your device making your notes just a tap away.
With your note open on your phone or tablet, tap on the menu button (the column of three squares) and then select Create Shortcut.
water intake 6
Your shortcut will appear on the main screen of your mobile device.
water intake 7
You now have a completed and easily accessible habit tracker! Any updates made to a note are synced across all devices once saved.

These guys could help you in so many ways:

Evernote

Best Note Taking App. Focus on what matters most

Plazah

Fitness Marketplace. Quality Products from Top Brands

Viraltag

Schedule posts, pins at optimal times and keep your audience engaged.
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How I run an online business, blog regularly, keep learning and manage my life with Evernote

A short introduction

To understand why I do online training and why I decided to use Evernote, I have to tell you a little story. It all started when the economic crisis hit Europe a few years ago. Many friends and clients were forced to emigrate to find a new job. United States, Canada, Chile, UK, Australia and even Vietnam were some of their destinations. If everyone had gone to the same country, I would have gone with them, but that was not the case. As many of you already know, I live in a small Spanish coastal town that suddenly saw its population drop from 12,000 to just 8,000. You do not have to be very smart to realize that my traditional personal training business was going to sink. Fewer people, with lower purchasing power, would consider personal training as a luxury they could not afford.

So I had three options: look for another job, emigrate or reinvent my business. I chose the third option.

Emails and PDFs always seemed like a shabby way of sending training plans, so I started looking for other ways to network with my expatriate clients.

Each coach understands personal training in a different way. I approach each client as a project. They have a goal, which can change over time, they face difficulties during the process and they need a fluid, constant communication that can adapt to their new situations. So I tried different apps with them to manage projects like Asana, Basecamp or Trello. They all are great apps, but some way or another they didn´t fit all our needs.

Then, I found Evernote, and everything started to fit in a natural way.

Why Evernote

When you decide to exercise and start a training plan the very first thing you must do is keeping a training journal, period.

Every day write what you have done, how many series, how much weight you have used, how you feel after training and the next day, what you have eaten, how you have slept, etc. To verify how the training plan went, you should also write down your weight and body perimeters at the beginning and end of the training plan. This is called facing reality, has it worked or not? Then you can adjust according to the results.

I used to give each of my clients a paper notebook to do all these things. Today, with Evernote, I do this same thing and much more, digitally.

Even though I can not be with my clients in person, they have a link for each exercise where they can watch a video and read a description to do the exercise correctly. Also, they have a notebook with a lot of recipes, so they do not have to ask me what they can eat today. They have a long list of recipes to choose from at any time.

food

And of course, I’m available via workchat for anything you need, in addition to talking regularly about how their training is going. If they are not convinced that they are doing an exercise correctly, they simply send me a video doing it, and I will correct them, if necessary.

Evernote, the perfect environment for online training

One of my first goals for my business was to create an exercise library. An extensive one. Today I have exactly 1259 exercises stored in Evernote, organized by tags (muscle, equipment, and level) and I easily find what I need to create the perfect training for each client.

Exercise library

I created my own training templates and I just have to copy the exercise I want in the corresponding place. This saves me a lot of time.

fitness templates

Each client has their own exclusive notebooks and it is impossible to get training, recipes or notes that do not correspond to them. With Evernote, you decide what you share and with whom.

The best part of all this? Anyone can do it. Even if you´re not a trainer, you can create your own notebook and save any exercise or workout you want to do, that you find in a blog, YouTube or wherever, thanks to the Evernote Web Clipper.

In my opinion, Evernote is the perfect environment for personal online training and I still wonder why not many more coaches are using it.

More things Evernote has helped me with

Finding this perfect environment is far from starting an online business. You need a website, advertise on Google, create your accounts on different social platforms, such as Facebook, Twitter, etc. And I had no idea about all these things.

One of the first tips that anyone can find if they want to build an online business is to write a blog. Of course, I started blogging without having the slightest idea where to start, except I had to talk about fitness.

My first fitness posts got four or five likes. Now it’s no surprise, but then that was a disappointment. Blogging has many points in common with fitness, you have to start small, learn to do things correctly, a few tricks and progress at your own pace.

In both cases, consistency is the key. I could not find anything smaller to begin with than a daily quote. Making a simple comparison is like starting doing push-ups and chin-ups. Evernote helped me do this and almost effortlessly, I posted a daily quote for more than 500 consecutive days. How? I simply created a note, I titled it “quotes” and there I wrote down each quote that I liked. Then I just had to publish it on the blog and mark it as published, to not repeat it. I still have about 200 quotes that, maybe, I’ll publish someday.

Quotes

Instead of writing drafts in WordPress, I create a note for each new article and organize them by topics in different notebooks. For me, it is much easier to organize it so I do not have a list of drafts in WordPress.

I also keep in Evernote a lot of post fitness that I find on the internet, on different topics such as injuries, nutrition, new training methods and the latest studies. I keep them all in a notebook, organized by tags, so I find them easily when I need them.

But there is much more than fitness in my Evernote: marketing, web design, SEO, WordPress, Twitter and Facebook tips, and many other things are in another notebook, perfectly tagged. There are many things one must learn to build an online business and with Evernote, I have everything in the same place, organized and easy to find.

Managing my day to day

To organize my day to day, I created my own version of the Eisenhower matrix.

Eisenhower Matrix

I reduced the matrix to only three areas because I do not understand why I need the fourth quadrant if those things are neither urgent nor important and they need to be dumped. Why should I bother and waste my time on that? I apologize for showing you the blank note, but my daily schedule, my tasks, and ideas, are not of your concern:

my todo list

I also have a shortcut to this note on my cell phone, to access it at any time, anywhere.

todo today

When I complete a task I delete it, and every night I check and fill in the blanks for the next day with new tasks. I couldn´t find a way to be more productive, but I´m open to suggestions.

As you can see, there are many reasons to use Evernote, what is yours?
Do you need help to achieve your fitness goals? I still have some available spots.
Do you think any of your friends should read this? Please, share on your favorite social network.

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