This is a 63 page journal with an Insanity meal plan and schedule. The journal records measurements before/after and the Fit Tests that are taken during the workout program. In addition to the meal plan there are motivational quotes each day to keep you on track. The section on motivation also includes a journal where you can write down your thoughts. You can remind yourself WHY you are doing the program (you can think of a new reason every day or just remind yourself each day why you are doing the workout program). You can also write down tips to keep you on track or how you will cope when you feel like you want to cheat (for example, read a book, take a bubble bath, go for a walk or a swim, etc). When you need extra motivation then read the motivation section from the days that you have completed.