Health Care
Complete the file listed as weekly journal 2 listed below fill in the spaces
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:
Include workout log. You can create a separate template to attach or type in your workout here.
| DAY | WORKOUT |
| MONDAY | Morning run
Go to the gym |
| TUESDAY | Home work out
Morning power walk |
| WEDNESDAY | Walk to the gym
Add extra minutes to the work out |
| THURSDAY | Go to the gym
Evening jog |
| FRIDAY | Evening jog
Night workout |
| SATURDAY | Take a long walk
Join the children in a swimming competition |
| SUNDAY | Go to the gym
Morning power walk |
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 took a stroll to the farmer’s market and bought healthy food. | I was tempted into eating a burger, and I gave in. |
|
TUESDAY
|
I walked my daughter to school. | I ate a bag of chips. I got hungry before mealtime. |
|
WEDNESDAY
|
I went for an early morning run. | I drank coffee |
|
THURSDAY
|
I walked back home from work instead of taking a bus.
|
I stopped for ice cream after work. |
|
FRIDAY
|
I rode a bicycle to work. | I ordered takeout instead of cooking the healthy food I bought. |
|
SATURDAY
|
I ran around my block after work. | I did not wake up to go to the gym. |
What could you do to change some of the negative choices to positive choices next week?
I will try not to be tempted and stick to my diet. I will also take a heavier breakfast to avoid snacking before mealtime. It is also reasonable that I avoid fast-food restaurants.
What were some of your challenges to healthy eating this week?
Keeping up with healthy food, especially when one is used to unhealthy food, is very challenging. It is, however, good that I am trying. I only ordered takeout once, and that is progress.
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
|
It was excellent. I felt good about my progress. |
|
TUESDAY
|
Very good |
|
WEDNESDAY
|
Excellent |
|
THURSDAY
|
Good |
|
FRIDAY
|
I almost gave up, but I did not. It is going as I planned. |
|
SATURDAY
|
Fairly well |
|
SUNDAY
|
Fairly well. I feel I am getting better at self-control. |
What were the challenges you faced today in modifying the behavior?
Self-control, especially when everybody else is not watching their bodies, is hard. There are days I want to give up and go back to my sloppy eating habits. It is not easy, but I keep pushing because I have decided to take charge of my body.
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
|
To add to my daily gym routine, I walked to the farmer’s market. |
|
TUESDAY
|
I walked the dogs. I also joined the kids in the evening as they went out to ride their bicycles. |
|
WEDNESDAY
|
I stayed in the gym for an extra twenty minutes and added to my list of exercises. |
|
THURSDAY
|
In the evening, I went for an evening run, and that night I did some night exercises before going to bed. |
|
FRIDAY
|
I rode a bicycle to work. I also added more minutes to my gym time. |
|
SATURDAY
|
I went for a walk with friends. We ended up jogging uphill. |
|
SUNDAY
|
I went to the gym. I usually skip Sundays, but this week, I went. |
Additional Comments: the journey to body wellness and healthcare is not easy, but every time I achieve something, I feel like I am on a journey to becoming a better person. It also feels like I am taking charge of my body.
