Measurement & Movement Printable Journal (A4 8.3 x 11.7 in)

THIS Journal BELONGS TO AN Awesome GOAL ACHIEVER

Promise DATE: SMTWT F S Consider your promise a contract with yourself and taking your word seriously, it’ll give you incredible focus and clarity. Before making the promise, be certain you have the skill- sets and mind-set needed to fulfil the goals set. MY WHY 4 Reasons why I want to start this journey 1. 2. 3. 4. MY INSPIRATION & MOTIVATION 4 Reasons who or what inspired this journey 1. 2. 3. 4. A PROMISE TO MYSELF I, promise to do the very best I can, with the tools and abilities I have accessible to me, I promise to be kind to myself and my body. Signed

Treat DATE: SMTWT F S Treat yourself with something that brings joy, keeps you motivated, feeling happier and boosts your energy. Think of a reward big or small that will help with personal moral. e.g. Go to the Theater or for a walk in your favourite park. MY GOALS MY REWARDS 5 Goals I wish to complete 5 Rewards I wish to receive 1. 1. 2. 2. 3. 3. 4. 4. 5. 5. MY PROMISE TO MYSELF I, commit to treating myself, without guilt or shame, I promise to be kind to myself, my mind and my body. I deeply and completely love and accept myself. Signed

Action Plan SM T NOTES

WT YEAR: J FMAM J J A SOND FS

Movement DATE: SMTWT F S WORKOUT TIME FINISH TIME HOURS / MINS WORKOUT FEELINGS START TIME HOW DID YOU FEEL YOUR WORK OUT WENT? CARDIO TIME DISTANCE CALORIES INTENSITY EXERCISE BURNED HIGH MED LOW WARM UP STRETCH COOL DOWN TOTAL WORKOUT TIME: EXERCISE SET 1 SET 2 SET 3 INTENSITY WEIGHT REPS WEIGHT REPS WEIGHT REPS HIGH MED LOW TOTAL WORKOUT TIME:

POST WORKOUT HOW DO YOU FEEL YOUR WORKOUT WENT? AWFUL UNSURE AMAZING 15 10 2 34 6 7 89 WORKOUT DAY REST DAY STEPS ENERGY ENERGY HOW MANY STEPS ACHIEVED TODAY? MOTIVATION MOTIVATION MUSCLE GROUP MIND-BODY EXERCISE WHAT MUSCLES DID YOU WORK ON DURING YOUR WORKOUT? OTHER ABS BICEPS CHEST QUADS GLUTES BACK TRICEPS NOTES DO YOU NEED TO ADD / REMOVE ANYTHING FROM YOUR MOVEMENT PLAN?

Body DATE: SMTWT F S Measurements BODY MEASUREMENTS Weight Neck Chest Waist Hips RIGHT LEFT Thigh Calf Arm HOW I FEEL ABOUT MYSELF MARK ON A SCALE OF 1-10, HOW DO YOU FEEL ABOUT YOURSELF IN EACH AREA 1 = Negative 5 = Neutral 10 = Positive HOW DO YOU FEEL ABOUT YOUR PHYSICAL APPEARANCE? DOES YOUR PHYSICAL APPREANCE CAUSE YOU STRESS? HOW DO YOU FEEL IN YOUR BODY CURRENTLY?

Review DATE: BODY MEASUREMENTS SMTWT F S BEFORE AFTER Weight Neck Chest Waist Hips LEFT RIGHT LEFT RIGHT Thigh Calf Arm HOW I FEEL ABOUT MYSELF ON A SCALE OF 1-10, HOW DO YOU FEEL ABOUT YOURSELF IN EACH AREA 1 = Negative 5 = Neutral 10 = Positive HOW DO YOU FEEL ABOUT YOUR PHYSICAL APPEARANCE? DOES YOUR PHYSICAL APPREANCE CAUSE YOU STRESS? HOW DO YOU FEEL IN YOUR BODY CURRENTLY?

Before & After Picture DATE: DATE: SMTWT F S SMTWT F S FRONT FRONT BACK BACK

Progress DATE: Picture SMTWT F S FRONT LEFT SIDE RIGHT SIDE BACK

10k Step DATE: SMTWT F S Challenge 30 DAY 10K STEP CHALLENGE DAILY GOAL 10,000 STEPS 1 234 5 6 7 DAY 8 16 10 9 30 11 12 13 29 14 28 15 27 25 20 21 22 23 26 19 18 24 17 WINS CHALLENGE FEELINGS WHAT WENT WELL ON YOUR CHALLENGE? HOW DID YOU FEEL AFTER THE CHALLENGE? STRUGGLES WHAT REQUIRED MORE ENERGY THAN USUAL?

Cut & Paste YOU NEED: Scissors Glue

Cut & Paste The following icons are provide for easy planning, you can cut them out and stick them into your calendar.