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?

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?

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.)

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:

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?

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

It is challenging being around sweet treats. I need to clean out my fridge of all the unhealthy foods. I also need to exercise more self-control in my eating habits. I need to realize that my health comes first and stick to healthy eating habits. I also need to drink more water

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

The biggest challenge is holding myself from cheating on the program.

Having people around the house eating sweet treats is a challenge as it increases the temptation.

It is also hard to say no to sweet gifts such as chocolates from friends and suitors.

Behavior Modification Plan:

At the beginning of the semester, you identified on behavior that you will try to modify. How did it go?

What were the challenges you faced today in modifying the behavior?

It is hard to make some behavioral changes because change is never attractive and the human part of us is reluctant especially when it comes to change. However I struggle less and less daily.

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.)

Additional Comments: The journey to achieving a healthy body is not easy but it is one that has many advantages. It is also interesting and educative as it instils resilience and self-control.