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
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY

 

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?
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

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?
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY

 

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 11:59 pm 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.

DAY	WORKOUT
Monday	20 sit-ups Ten squats Child’s pose
Tuesday	30 seconds jumping jacks 18 mountain climbers 40 seconds butt bridge
Wednesday	30 seconds plank 14 bicycle crunches 12 lying down bicycle crunches
Thursday	20 leg lifts 40 seconds plank 20 sit-ups
Friday	20 bicycle crunches 18 mountain climbers 20 seconds child pose
Saturday	15 leg lifts 1-minute plank 30 seconds cobra stretch
Sunday	Running Skipping rope Squats 1-minute plank

 

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
MONDAY	I drank a liter of water. I took a full, healthy breakfast.	I snacked on chips on my way from work.
TUESDAY	Salmon and salads for lunch Fruits and salads for dinner Morning smoothie for breakfast	I ate a late-night snack (chocolate)
WEDNESDAY	Breakfast smoothie I ate fish and vegetables for dinner	Fries and milkshakes for lunch.
THURSDAY	Drunk the recommended amount of water Full, healthy lunch of broccoli and mashed potatoes I ate lasagna for dinner	No bad choices
FRIDAY	Breakfast smoothies Rice and salmon for lunch Salads and chicken for dinner	A beer
SATURDAY	Full breakfast with a lot of proteins Fruits and salads for lunch Vegetables and corn for dinner	Chips and popcorns during the movies

 

What could you do to change some of the negative choices to positive choices next week?

My bad choice impulses have reduced, but I can try and throw away the chocolate and chips in my fridge.

What were some of your challenges to healthy eating this week?

I did not have many challenges, except sometimes I find cooking tiring and expensive and am tempted to order take out.

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?
MONDAY	excellent
TUESDAY	Good
WEDNESDAY	Fair
THURSDAY	Very good
FRIDAY	Good
SATURDAY	Fair
SUNDAY   SUNDAY	Fairly well

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?
MONDAY	I walked to the gym
TUESDAY	I walked the dog in the evening.
WEDNESDAY	I walked from the market.
THURSDAY	I took the stairs after grocery shopping.
FRIDAY	I joined the kids as they rode their bicycles in the evening.
SATURDAY	We went for a hike
SUNDAY	I went swimming with friends.

 

Additional Comments:

I love the progress I am making. I make fewer bad choices as the weeks progress. I am starting to inspire people around me to live healthily, and I am exhilarated I can inspire a healthy lifestyle.

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 11:59 pm 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.

DAY	WORKOUT
Monday	20 sit-ups Ten squats Child’s pose
Tuesday	30 seconds jumping jacks 18 mountain climbers 40 seconds butt bridge
Wednesday	30 seconds plank 14 bicycle crunches 12 lying down bicycle crunches
Thursday	20 leg lifts 40 seconds plank 20 sit-ups
Friday	20 bicycle crunches 18 mountain climbers 20 seconds child pose
Saturday	15 leg lifts 1-minute plank 30 seconds cobra stretch
Sunday	Running Skipping rope Squats 1-minute plank

 

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
MONDAY	I drank a liter of water. I took a full, healthy breakfast.	I snacked on chips on my way from work.
TUESDAY	Salmon and salads for lunch Fruits and salads for dinner Morning smoothie for breakfast	I ate a late-night snack (chocolate)
WEDNESDAY	Breakfast smoothie I ate fish and vegetables for dinner	Fries and milkshakes for lunch.
THURSDAY	Drunk the recommended amount of water Full, healthy lunch of broccoli and mashed potatoes I ate lasagna for dinner	No bad choices
FRIDAY	Breakfast smoothies Rice and salmon for lunch Salads and chicken for dinner	A beer
SATURDAY	Full breakfast with a lot of proteins Fruits and salads for lunch Vegetables and corn for dinner	Chips and popcorns during the movies

 

What could you do to change some of the negative choices to positive choices next week?

My bad choice impulses have reduced, but I can try and throw away the chocolate and chips in my fridge.

What were some of your challenges to healthy eating this week?

I did not have many challenges, except sometimes I find cooking tiring and expensive and am tempted to order take out.

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?
MONDAY	excellent
TUESDAY	Good
WEDNESDAY	Fair
THURSDAY	Very good
FRIDAY	Good
SATURDAY	Fair
SUNDAY   SUNDAY	Fairly well

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?
MONDAY	I walked to the gym
TUESDAY	I walked the dog in the evening.
WEDNESDAY	I walked from the market.
THURSDAY	I took the stairs after grocery shopping.
FRIDAY	I joined the kids as they rode their bicycles in the evening.
SATURDAY	We went for a hike
SUNDAY	I went swimming with friends.

 

Additional Comments:

I love the progress I am making. I make fewer bad choices as the weeks progress. I am starting to inspire people around me to live healthily, and I am exhilarated I can inspire a healthy lifestyle.