I keep a food diary and an exercise log.
I really, really wish I'd put down all my different measures - with photos - right from the beginning so that I could see how far I've progressed. I only took bust, 'waist', hips and a thigh measurement and no pictures
As to what I include - in my food diary I write down everything I eat and the calories. I also just put the total of the calories I have burned through exercise. I also forward plan my meals so that I'm getting enough protein on days when I do weight training and enough carbs on days when I'm doing extra cardio. At the back of the book I've got a list of dishes that I've enjoyed and the calorie content and, if necessary, the recipe book/page or website that I got it from - makes meal planning very easy.
My exercise log is more complicated - its a binder. At the front I have a chart saying what cardio exercise I have done / will do each day of the week (walking, swimming, aerobics, bike riding).
The rest is divided in to three sections: shoulders & chest / arms & back / lower body - and I have a sheet printed out for each showing a list of the exercises I intend to do and the sets / reps / weights I lifted the last time I did those exercises. I still give myself Body For Life ratings - so that I can (hopefully) see some progress. I got the layout for the sheet from the Body for Life website.
One thing that I have found useful is to keep a very short note (just a couple of words) about how I'm feeling physically and mentally that day. I've found that even though I've had a hysterectomy and don't have TOM any more it is still possible for me to preduct which days I'll be capable of a VERY strenuous workout and also the days when I'll be feeling 'delicate' (so I can plan to just do the minimum).
Exercise log/ journal...
