By Therese Iknoian

One of the advantages of a fitness program is your ability to step back and assess progress. And, heck, who isn’t motivated when they can see how much easier a workout is, if their heart rate is lower, if they cover more distance, lift more weight, do more repetitions, or cover the same distance faster. But to see the progress, you’ll want to start jotting down all these numbers in a workout journal.

Next to the black-and-white numbers, you’ll also want to note a few key feelings, because they’ll help you tune in to your body, put some perspective on the numbers, and put the finishing touches on your picture of progress.

Your workout log will become your own personal coach -- telling you when to go harder, take it easy, or add a day off.

Before you chart anything, however, you need to make sure you fulfill two promises to yourself:

1. Honesty — Be honest about your own ability, energy level and fitness needs. Avoid using friends, colleagues, or past sports participation as measuring sticks.

2. Diligence - Progress only happens if you don't give up. It will take 6-8 weeks to see physical changes, but you'll feel the improvement in 2-4 weeks. Plus, changes happen continually.

What do you want to note:

• Goals: what you planned to do measured by distance, time, amount, or even level of perceived exertion (for example, hard, moderate or easy).

• Environment: where you were (outdoors, indoors, health club, backyard, in crowds, or alone). Any of those variables can affect a workout. Log weather and the time of day, since those can help you notice when your workouts go well so you can take advantage of the best conditions.

• Pre-workout personal notes: feelings such as fatigue, stress from job or family, anger, low energy or even boredom. Rate feelings on a 1-5 scale for better day-to-day comparisons. Also note that day's resting or pre-workout heart rate.

• Accomplishment: What did you complete? Did that meet, fall below or exceed your goals? Notes times, distance and heart rate.

• Post-workout personal notes: Did the workout change your mood or self-confidence? Do you feel energized or exhausted, high or glum? Track how different accomplishments affect your feelings. Use the same 1-5 rating scale as before.

• Miscellaneous: Did you do a warm-up? Did you cool-down? Did you stretch properly? Did you do your abdominal and back exercises? Did you do any other stretches or strengtheners that are important for your own comfort and injury prevention? Checking a box for each of these helps to remind you to do them. Also, was there anything that bugged you like thinking about work, people that got in your way, or funny smells in the air?

Once you get into the habit of jotting a few notes after a workout, no workout will seem complete without it! Try keeping the notebook in your car, in your briefcase, or on the nightstand — wherever you won’t forget to write it down.

At the end of each week or month, assess the workouts and how you can change them to be even more successful.

Your log -- your personal coach -- can also be your own personal conscience.