Here starts your journal for your ten-week programme to getting healthier. However, you choose to do the exercise, whether it be running, weight training, swimming, cycling, rowing, walking or a mixture of all, this journal will track your progress and let you clearly see your progress. 
Start off by taking all your measurements so you can track them weekly and see your results. Set goals to achieve as you progress each week and form new habits over the ten-week period. 
Then you move to the weekly plan and after each of these are your seven-day plans noting diet, positive affirmations, motivational quotes and a chart to track specifically the exercise you do.