Daily Journal Template
Daily Journal
Section titled “Daily Journal”“What gets measured, gets managed.” — Peter Drucker
Use this page to record your daily progress as you move through your 28-day challenge. Refer to the field guide below.
Field Guide
Section titled “Field Guide”- Sleep / Weight / #ApolloGoal — Track these daily so you can monitor your progress and motivate yourself going forward.
- Mood & Energy — Gauge how you feel so you can adjust your food and sleep habits.
- MORNING — Track Smart Coffee and BCAAs. Set 1–3 intentions for the day.
- FITNESS — If this is a training day, note which workout you completed; otherwise mark recovery or core-only.
- MID-DAY — Track your first meal time and content, plus any additional food or XPG shake.
- EVENING — Track dinner details, last food time, and total protein.
- Accomplishments — Reflect on performance and achievements; set the stage for tomorrow.
- Water — Aim for 128oz/day (4 × 32oz bottles).
- ON/OFF — Circle ON on compliant days; X it out if OFF.
Day 1 Example (Monday)
Section titled “Day 1 Example (Monday)”| Field | Entry |
|---|---|
| Date | |
| Sleep (hrs) | |
| Weight | |
| #ApolloGoal | |
| Mood / Energy (AM) |
Morning
Section titled “Morning”- Smart Coffee
- BCAAs (5g)
- Intentions: 1) ___ 2) ___ 3) ___
Fitness
Section titled “Fitness”- Training Day [ ] Recovery Day [ ] Core Only
Week #: ___ Day #: ___ Time: ___
Mid-Day
Section titled “Mid-Day”- Lunch: Apollo Power Salad — Protein: ___ g
- First Food: ___ PM
- Additional Food: ___ — Protein: ___ g
- XPG Shake (38g protein)
Evening
Section titled “Evening”- Dinner: Meat + Vegetables — Protein: ___ g
- Last Food: ___ PM
- Total Protein: ___ g
Quality Flags
Section titled “Quality Flags”- Sugar Free!
- Grain Free!
- Dairy Free!
- Fresh + Organic!
Activity & Steps
Section titled “Activity & Steps”- Low [ ] Average [ ] High
Steps: ___
Accomplishments
Section titled “Accomplishments”Today I did…
- 32oz - [ ] 64oz - [ ] 96oz - [ ] 128oz
Daily Result
Section titled “Daily Result”- ON