Fitness Handbook

5.00 out of 5
(9 customer reviews)


The Fitness Handbook is specifically tailored to help the new athlete learn the concepts of training, nutrition and movement.

150 pages | Personalized Cover | Flexible Spiral Bound | Wholesale Discounts available for 10+ handbooks

Personalize the Cover

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The Fitness Handbook is all about fitness basics.

Reorder Your Handbook

Sometimes we just want a little extra help, and this is what the Fitness handbook is all about. In it you will find visual and written cues for getting your mobility, nutrition and movement technique headed in the right direction.

We’ve broken down over 33 major movements with visual and descriptive cues, given you background info on the methodologies you’ll encounter in a group fitness environment and included tips on getting your nutrition primed for the most weight loss and/or strength gain. A perfect companion to one of the regular journals or primer for a person new to CrossFit.

This Fitness handbook is perfect for someone just beginning their CrossFit journey or for those who want to nail down the basics and rock out some new PRs.

Nutrition is one of the most important aspects of improving your fitness, body composition or overall health. We’ve included recipes, tips, guidelines and more for eating properly and priming your body for success.

After locking in your nutrition game its time to figure out all that movement stuff. That’s where our written cues and instructions on stance and execution blend perfectly with visual step by step images to help you ‘get’ the movement, whether you are a visual or contextual learner. We want you to move right!

Beyond nutrition and technique, we’ve filled these journals with a ton of other useful tidbits that will help you be a courteous and well-rounded athlete, with tools and information relevant to athletes of any caliber.

Get one of these Fitness Handbooks and take your fitness to the next level!

Please inquire for additional customization!

Wholesale Discounts:

1-9 $6.99
10-24 – $5.99
25-50 – $4.99
50-100 – $3.99
100+ – $2.99

Discounts apply in the cart.

Customization Options

Cover Personalization – Change the background and foreground color, add clipart, your own art, text and more.

Daily Page – Choose the perfect training page for you. Pages are tailored to specific activities and have different layouts available. 1x layouts have 1 entry per page, giving more writing space. 3x layouts have 3 entries per page, making the journal last longer

Contents – If you select “Only Daily Pages” the journal will only have the daily page you chose. If you select the “Standard journal” your journal will include pages for keeping track of goals, nutrition, personal records and activity specific information.

Build a Journal – The Build a journal lets you select any page from our library to perfectly tailor the journal to your goals. The total amount of pages is 150 and the amount of “daily pages” is dictated by the amount of “content” pages you select. Content pages are any pages from the Build-a-journal library.

Product Specifications

  • Inspirational quotes on the top of every daily page
  • Heavy duty plastic spiral bound journals that are the only true lay flat design available
  • Front & back protective custom printed cover is included for free
  • Highly durable synthetic cover paper to reduce tears and feel velvety smooth
  • Cover designs are always personalized and printed on demand
  • Product dimensions: 5.5 x 8.5 inches
  • Pages: 148 BW printed pages
  • Weight: 0.75 pounds

How Do I Order?

1.) Press the Personalize Your Cover button above & choose your cover options.

2.) Press the Choose Your Content button above & choose your page and content options.

3.) Once you’re happy with how everything looks, press Add to Cart and then proceed to checkout to order!

When Will My Order Arrive?

Please allow us 3 business days to create your order & ensure everything is perfect before we ship it out (we call this “Production”). If you requested a digital proof, please check your email for that, we will not print or ship until it is approved. Once shipped, your journal will arrive in 1-10 business days depending on the shipping speed you choose at checkout.

Do You Donate to Charities?

Yes! We love giving back & supporting our local fitness gyms. A portion of your order will be donated to a local youth fitness organization. You can also apply for a prize package if you are hosting a fitness competition.

Do You Offer Bulk Discounts?

Yes! We offer discounted pricing for orders of at least 10 journals & planners. All journals & planners are eligible for this bulk discount (so you can mix & match to get discount):



Bulk discounts are automatically applied at checkout (no discount codes needed). For orders over 50 journals, we can also customize the journal pages to better fit your needs.

Can I Return My Order?

Since each item is custom made to order, we do not offer refunds. However, rest assured if you are not satisfied with your order, our support team will go above & beyond help you resolve any order errors or issues. Please note if you want to make a change on an order after it’s placed, it will take extra time to process and approve the changes So please double check all of your personalization options & shipping info before placing your order.

Please email us if you have any other questions

Build a fitness journal on wood table with coffee cup and pencil

Personalize Your Cover

Your cover can be printed with your favorite colors, motivational quotes and clipart. Make your cover perfect for you and let it express your journey .

The Perfect Page for You

Our pages were designed to help you record your progress with your specific activity! With pages tailored to CrossFit, Weightlifting, Habits, Running and more...

Build a Journal writing pages for fitness and weightlifting
CrossFit journal with CrossFit Benchmarks

Content for Your Goals

You can choose from just daily pages for limitless daily tracking or select our standard journal to add some goal sheets, nutrition charts and personal record tables. If one of those doesn't work, choose our build a journal to customize your journal perfectly.

A Truly Unique Gift

You can't get more perfect than a journal customized for your friend or loved one's personal journey. Help enable their success!

Custom notebooks and personalized notebooks
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Showing 36 of 796 reviews (4 star). See all 796 reviews
  1. 4 out of 5

    Ryann (verified owner)

    Verified reviewVerified review - view originalExternal link

    Color is less bright than I had pictured but that’s fine! I had also asked to remove some text on the back cover (“Because you’ve never regretted a workout”), but that’s all right too. The actually journal itself is awesome!

  2. 4 out of 5

    Nickie Bourdage (verified owner)

    Verified reviewVerified review - view originalExternal link

    I think that the cover could be a bit thicker… would last longer… I also like the idea of being able to tear a perforated corner, that way I can easily find my place!

  3. 4 out of 5

    Travis (verified owner)

    Verified reviewVerified review - view originalExternal link

    Exactly what i wanted for a good work out journal
    Testimonial for red and grey spartan workout journal cover

  4. 4 out of 5

    Anonymous (verified owner)

    Verified reviewVerified review - view originalExternal link

    I like the journal. Next time I may get one with larger spaces to write in.

  5. 4 out of 5

    Mishka (verified owner)

    Verified reviewVerified review - view originalExternal link

    I love my journal! My only suggestion is that the space for workouts (reps/weights) be made bigger as sometimes I need to write notes about that particular exercise and it takes up more room
    I love my fitness journal!

  6. 4 out of 5

    Paula Wu (verified owner)

    Verified reviewVerified review - view originalExternal link

    Hi Evan – I love my journal! Everything is great but I have a small suggestion, if the front and back cover metirial could be thicker or use a different paper material then it would be perfect. It will deliver a higher quality feeling. Keep up the good work! I’ll def recommend this to my CrossFit buddies 🙂

    Paula's pink custom fitness journal Paula's custom fitness journal proof

  7. 4 out of 5

    Ed M.

    Good training book!
    Good training log

  8. 4 out of 5

    Michelle T.

    Really enjoy the journal. Finished my first tri last Sunday and appreciated all the space to record and celebrate my effort. I write in it every day. Excited to be able to look back over my training and peak for the next tri!

  9. 4 out of 5

    Mikaela D.

    The customer service by Erica while trying to get the perfect design for my cover was great! She was quick to reply to my emails to provide new proofs. Although, I probably would have played around with the design a little more if I could have done it myself on the website. It would be nice to be able to preview it as you make changes/ select new options for the cover.

    I LOVE the content of the journal. It’s personalized and contains everything I could need and more for my WOD tracking.

    The only CON with the journal is I wish the cover was made for heavy duty use. The cover seems flimsy, as if it could easily tear if kept in a gym bag or after a few weeks of use. Due to this I’m afraid to keep it in my gym bag with all my other gear. If the cover were laminated it would be worthy of 5 stars!

  10. 4 out of 5

    Brian C.

    This is my third journal but my first custom one. I love the way it looks and am overall happy with the added pages I chose. The only thing I would like to see is the Hero section with places for entries. My first journal was that way but the last two just list the Hero wods with no place to enter date/score. I’m sure I can ask for that next time and get it.

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