Health Care
Workout Log and Wellness Journal # ____
Name: ___________________________________ Date___________________
Week starting Monday (mm/dd/yr)__________ and ending Sunday (mm/dd/yr)___________
Weekly Journals are due by Sunday at 11:59pm of each week. Journals should include the following information for the week. Your journal can reflect your answers for the entire week. You can use any format that works for you. Be sure to write in the journal EVERY day. Check your syllabus for required number of workouts each week.
Physical Fitness Program:
Include workout log. You can create a separate template to attach or type in your workout here.
Food choices:
List any positive choices you made today regarding what you ate. List any negative choices. What could you do to change some of the negative choices to positive choices next week? What were some of your challenges to healthy eating today?
| DAY | POSITIVE CHOICES | NEGATIVE CHOICES |
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MONDAY
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TUESDAY
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WEDNESDAY
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THURSDAY
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FRIDAY
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SATURDAY
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What could you do to change some of the negative choices to positive choices next week?
What were some of your challenges to healthy eating this week?
Behavior Modification Plan:
At the beginning of the semester, you identified on behavior that you will try to modify. How did it go?
| DAY | HOW DID IT GO? |
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MONDAY
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TUESDAY
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WEDNESDAY
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THURSDAY
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FRIDAY
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SATURDAY
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SUNDAY
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What were the challenges you faced today in modifying the behavior?
Extra Physical Activity:
Did you participate in any extra physical activity beyond your workout program? Did you take an opportunity to add more activity than usual?( Take the stairs, park further out, play with the kids, walk the dog, go dancing, gardening, mow the lawn, anything that gets your body moving would be included here.)
| DAY | What did you do? |
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MONDAY
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TUESDAY
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WEDNESDAY
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THURSDAY
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FRIDAY
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SUNDAY
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Additional Comments:
ANSWER
Workout Log and Wellness Journal # ____
Name: ___________________________________ Date___________________
Week starting Monday (mm/dd/yr)__________ and ending Sunday (mm/dd/yr)___________
Weekly Journals are due by Sunday at 11:59pm of each week. Journals should include the following information for the week. Your journal can reflect your answers for the entire week. You can use any format that works for you. Be sure to write in the journal EVERY day. Check your syllabus for required number of workouts each week.
Physical Fitness Program:
DAY |
WORK OUT |
MONDAY |
Go to the gymRun in the morning |
TUESDAY |
Skip the rope at homeHome work out program |
WEDNESDAY |
Go to the gym and follow the workout routineRun for 20 minutes |
THURSDAY |
30 push-ups40 mountain climbers |
FRIDAY |
Go hiking after work20 sit-ups before sleeping |
SATURDAY |
Ride the bicycle around by blockWalk to the park |
SUNDAY |
Do a home workout routine. |
Food choices:
List any positive choices you made today regarding what you ate. List any negative choices. What could you do to change some of the negative choices to positive choices next week? What were some of your challenges to healthy eating today?
| DAY | POSITIVE CHOICES | NEGATIVE CHOICES |
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MONDAY
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I did not take coffee on Monday morning
I also started the day with a heavy breakfast. |
I snacked in the middle of the day instead of waiting for a proper lunch. |
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TUESDAY
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I drank a smoothie
I drank four glasses of water as recommended |
Drunk a diet coke
I drank coffee in the evening |
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WEDNESDAY
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Ate a healthy lunch comprising of salads | I ordered a pizza for dinner |
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THURSDAY
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I took a full breakfast.
My dinner was served early and mainly comprised fruits and vegetables |
I replaced a proper lunch with chips and guacamole |
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FRIDAY
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I ate broccoli and fish for lunch | I drank a few beers with friends after work |
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SATURDAY
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I snuck kale into my morning smoothie | I ate ice cream with friends |
What could you do to change some of the negative choices to positive choices next week?
I should avoid the ice cream and the chips. Self-control is the key to achieving better health.
What were some of your challenges to healthy eating this week?
It was hard saying no to burgers and fries. It took a lot of will not to indulge in unhealthy eating.
Behavior Modification Plan:
At the beginning of the semester, you identified one behavior that you will try to modify. How did it go?
| DAY | HOW DID IT GO? |
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MONDAY
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I love how it is going. It was excellent |
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TUESDAY
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So far, so good |
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WEDNESDAY
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It was good |
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THURSDAY
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It was great |
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FRIDAY
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It was excellent |
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SATURDAY
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A little relapse but getting there |
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SUNDAY
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It was excellent. |
What were the challenges you faced today in modifying the behavior?
It is hard to change something that one is used to doing in their daily life, but I think with time, I am getting used to my new lifestyle and the changes I am making.
Extra Physical Activity:
Did you participate in any extra physical activity beyond your workout program? Did you take an opportunity to add more activity than usual? ( Take the stairs, park further out, play with the kids, walk the dog, go dancing, gardening, mow the lawn, anything that gets your body moving would be included here.)
| DAY | What did you do? |
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MONDAY
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I rode my bicycle to work. |
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TUESDAY
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I attended dance classes after work. |
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WEDNESDAY
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I took the stairs, and I was carrying a bag full of groceries. |
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THURSDAY
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I walked the dog in the morning before work. |
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FRIDAY
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I went dancing with a few of my friends. |
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SATURDAY
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I played with the kids. We played soccer. |
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SUNDAY
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I walked around the block. |
Additional Comments: it feels good to be finally taking charge of my life and making positive changes. I am happy with the progress I am making.
