This section prompts you to record important health information so you are reminded of:• Your medical history and particulars;• Precautions concerning your physical health and any limitations; and• The measurements you are attempting to maintain or change.

This tool, which you can periodically update, provides prompts for various aspects relating to your health and physical condition. At a glance you will see whether your measurements have altered as the weeks pass.Standard measurements:• Weight (kg / lbs)• Body Mass Index (see below)• Circumferences (cm / in) including neck, bust, upper arm, hips, buttocks

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Medical measurements• Resting heart rate• Blood pressure• Blood test levels including cholesterol, glucose, iron and others you may wish to monitor

Other considerations• Sleep pattern and amount per 24 hours• Skin condition• Hair condition• Other aspects you may wish to monitor

Physical activity tness measures for varied activities• Distance• Duration• Weight resistance (kg / lbs)• Repetitions

Body Mass IndexIt is widely accepted that being overweight or underweight presents health risks and a proneness to developing certain diseases, de ciencies or injuries. Body Mass Index (BMI) can be used as a general guide to estimate your total amount of body fat and whether your weight is in a healthy range for your height. To calculate your BMI divide your weight in kilograms by your height in metres squared, ie kg / m2.

If you choose to calculate your BMI, present the result to your health care professional for interpretation and advice speci c to you.

Name: Phone:

Address:

Mobile:

Email:

Date of birth: Other:

Age:

Height:

Name: Phone:

Relationship:

Address: Mobile:

Name: Relationship: Phone:

Name: Relationship: Phone:

Name: Relationship: Phone:

Name: Relationship: Phone:

Name: Relationship: Phone:

Name: Relationship: Phone:

Name: Relationship: Phone:

Name: Relationship: Phone:

Blood type:

Known allergies:

Medical condition Date ofdiagnosis

Treatment Family history yes/no

Injuries / other Date ofincident

Treatment & precautions

Provider: No.:

Provider: No.:

Provider: No.:

Provider: No.:

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(eg health insurance)

Now Progress Tracker(after 3 weeks)

Progress Tracker(after 6 weeks)

Standard Measurements

Weight

BMI (Body Mass Index)

Circumferences:

Neck

Bust

Upper arm

Hips

Buttocks

Medical Measurements

Resting heart rate

Blood pressure

Blood test levels:

Cholesterol

Glucose

Iron

Other

Other

Other Considerations

Sleep pattern & hrs per 24

Skin condition

Hair condition

Other

Other

Progress Tracker(after 9 weeks)

Progress Tracker(after 12 weeks)

Progress Tracker(after 15 weeks)

Progress Tracker(after 18 weeks) A

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ut

Me

Now Progress Tracker(after 3 weeks)

Progress Tracker(after 6 weeks)

Physical Activity (Type of activity – distance / duration / weight / repetition / etc)

Eg:

Eg:

Progress Tracker(after 9 weeks)

Progress Tracker(after 12 weeks)

Progress Tracker(after 15 weeks)

Progress Tracker(after 18 weeks) A

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Given the relevance of capturing your physical condition details in this journal, a Wellness Watch tool is provided.

Minor ailments (eg common cold, muscular strains, sports injuries etc) may lead you to seek treatment and/or advice from a health care professional.

As symptoms appear, it may help to record noticeable changes so you can speak to your health care professional with certainty about the order and rate at which symptoms appear and disappear. (Naturally, this tool does not apply to emergencies or obvious sudden illnesses for which you would seek immediate medical attention.)

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You’ve written down ‘where’ you want to be, ie what your well-being journey is about and your physical condition as it is now. But what do you speci cally want to achieve? And what measures do you need to monitor so you’ll know whether you’ve succeeded in achieving your ideal state of well-being?

You need to de ne your goal/s. Measurable and speci c – not vague, that is the key here! Goals must be achievable and realistic, but the main thing to ensure is that you can look at your goal and objectively assess your progress. Remember the saying “numbers don’t lie”. When you describe how you are going to review your progress, use statements with numbers wherever possible. For example:

write - “I want my weight to be in the range of X kg/lbs to Y kg/lbs”

rather than – “I want to lose weight”

My Goals will help you break down your ideals into simple, achievable statements. Prompted statements are provided to give you a kick-start and help streamline your aspirations into measurable tracking devices. You want to be able to categorically know “Yes, I achieved XYZ”, or “No, I need to keep working.”

Applying a speci c completion date is essential so you can check how far you’ve ‘journeyed’ within an allotted timeframe.

Six My Goals pages are provided; use one or all of them. Your priorities might change and as time passes you may want to set new goals.

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Sample

Goal (What do I want to achieve?)

Timeframe (By when will I achieve it?)

Actions (How will I achieve it?)

Healthy eating:

Physical activity:

Relaxation:

Sleep:

Other:

Performance Measures (How will I know I’ve achieved it?)

Want to t clothing size to

Weight range to be kg/lbs to kg/lbs

Body parts - to measure cm/in to cm/in

My own speci c measurements:

•

Goal (What do I want to achieve?)

Timeframe (By when will I achieve it?)

Actions (How will I achieve it?)

Healthy eating:

Physical activity:

Relaxation:

Sleep:

Other:

Performance Measures (How will I know I’ve achieved it?)

Want to t clothing size to

Weight range to be kg/lbs to kg/lbs

Body parts - to measure cm/in to cm/in

My own speci c measurements:

Goal (What do I want to achieve?)

Timeframe (By when will I achieve it?)

Actions (How will I achieve it?)

Healthy eating:

Physical activity:

Relaxation:

Sleep:

Other:

Performance Measures (How will I know I’ve achieved it?)

Want to t clothing size to

Weight range to be kg/lbs to kg/lbs

Body parts - to measure cm/in to cm/in

My own speci c measurements:

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Goal (What do I want to achieve?)

Timeframe (By when will I achieve it?)

Actions (How will I achieve it?)

Healthy eating:

Physical activity:

Relaxation:

Sleep:

Other:

Performance Measures (How will I know I’ve achieved it?)

Want to t clothing size to

Weight range to be kg/lbs to kg/lbs

Body parts - to measure cm/in to cm/in

My own speci c measurements:

Goal (What do I want to achieve?)

Timeframe (By when will I achieve it?)

Actions (How will I achieve it?)

Healthy eating:

Physical activity:

Relaxation:

Sleep:

Other:

Performance Measures (How will I know I’ve achieved it?)

Want to t clothing size to

Weight range to be kg/lbs to kg/lbs

Body parts - to measure cm/in to cm/in

My own speci c measurements:

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Goal (What do I want to achieve?)

Timeframe (By when will I achieve it?)

Actions (How will I achieve it?)

Healthy eating:

Physical activity:

Relaxation:

Sleep:

Other:

Performance Measures (How will I know I’ve achieved it?)

Want to t clothing size to

Weight range to be kg/lbs to kg/lbs

Body parts - to measure cm/in to cm/in

My own speci c measurements:

Goal (What do I want to achieve?)

Timeframe (By when will I achieve it?)

Actions (How will I achieve it?)

Healthy eating:

Physical activity:

Relaxation:

Sleep:

Other:

Performance Measures (How will I know I’ve achieved it?)

Want to t clothing size to

Weight range to be kg/lbs to kg/lbs

Body parts - to measure cm/in to cm/in

My own speci c measurements:

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Commonly, people are inspired and driven at the outset of any new venture only to nd their enthusiasm and diligence wanes. It is widely accepted that forming a new habit requires repeating the behaviour many times. The number of repetitions and length of time this takes differs for each of us. Your biggest challenge for long term behaviour change may therefore be the early days of your new well-being regime.

Here’s a simple tool for pre-empting apathy or a change of heart, just in case this happens to you. It may be overkill for the highly disciplined. Even so, it’s recommended that you ll this out now. After all, forewarned is forearmed!

If a symptom of apathy appears, ip to this tool to remind yourself how you can overcome indifference and eliminate excuses that may hinder your progress towards better well-being.

Be rm with yourself at this point and you may nd strength from your own words later on.

Excuses I may use (that hinder my well-being)

Motivators & actions toeliminate excuses

Habits I may have (that hinder my well-being)

Motivators & actions toovercome habits

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This journal does not recommend any particular method or program for steering you toward a better state of well-being. Your needs are individual and speci�c. You might be following a structured program from week to week or prefer to live more spontaneously. Whatever your situation, this section allows you to monitor the following factors as a general indication of your state of well-being:

rns

This tool helps you plan and monitor your behaviours across the well-being aspects de�ned above.

General HealthA generalisation of how you rate your health on a daily basis, eg good,

r.

Sleep Pattern and/or Hoursrd your sleeping patterns, eg

restless, sound; and the number of hours, if you wish.

Healthy EatingWhen embarking on a new well-being regime you may choose to watch your dietary habits closely and alter them. A revised eating plan may compliment a new physical activity program and help achieve goals such as body toning, improved medical test results or losing/gaining/maintaining weight.

Because there is a vast array of published healthy eating plans available, this tool merely provides the place to capture your food intake and applicable calculations or summaries. This tool works on the premise that you will gather all the information you want or need, to learn about:

�c needs are for healthy eating;

roups will affect your health; andrding eating programs that best suit you.

It is particularly recommended that your healthy eating plan be decided with advice from a medical professional and/or dietitian.

Physical ActivityProvided you are active within your body’s limitations, your health and well-being will bene�t from regular physical activity. There is a vast array of exercise, sport and recreation pursuits from which to choose. Whatever your physical activity involves – be it weights training, walking or running kilometres, swimming, playing team sports – this tool uses the measure of active time as a tracking device.

Relaxation & BalanceIt may seem contradictory to track relaxation. However, for many of us the demands of modern life mean we have to consciously make time for ourselves and prioritise ‘time-out’. Use the Weekly Well-Being Tracker to prompt yourself that time for you is important to overall well-being. Record your moments of ‘me-time’ and what you did. At a glance you can monitor whether you are getting enough relaxation and balance.

A Progress Tracker is included every three weeks. Use this page to re�ect upon your achievements for the previous period. Use the tracker to assess your progress and whether you’re getting the most from your efforts and chosen programs. Think of it as your conscience giving you a little nudge to be sure you’re being true to yourself. Write as little or as much as you need.This may also be the time to re-visit your medical practitioner, dietitian or other health professional. If necessary, make changes to your healthy eating, physical activity or other well-being program inclusions to ensure maximum progress towards your goals.

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Checklist Ideas

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Checklist Name: Tick

Managing your health, accessing a range of services and engaging in pursuits for the bene�t of your well-being can feel like a constant outlay of monies. To assist with your budgeting, track expenses here.

With regard to medical fees, this tool will help you also keep notes on any private or government rebates to which you are entitled.

A space at top allows you to label and categorise separate lists.

Expenses (list) Ideas:

�tness club memberships

r active recreational pursuits

Date Paid/Due

DetailsCash

Cheque Credit

AmountPrivate or

Government Rebates

Re:

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Date Paid/Due

DetailsCash

Cheque Credit

AmountPrivate or

Government Rebates

Re:

Enquiry Date: Activity & Organisation:

Address: P:

Email:

Website:

Notes:

Enquiry Date: Activity & Organisation:

Address: P:

Email:

Website:

Notes:

Enquiry Date: Activity & Organisation:

Address: P:

Email:

Website:

Notes:

The Internet is a fabulous resource with thousands of websites devoted to all kinds of well-being topics. The more you search and subscribe to different sites, the more dif�cult it is to keep track of the passwords and usernames you’ve registered. Use the tool below to record relevant details of websites you wish to re-visit.

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

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WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

WEBSITE:

Username:

Password:

Email address used:

Subscription: Free Paid Renewal Date:

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If you need to borrow property from others, eg exercise equipment, books, clothing etc, the table below is designed to enable you to keep track of who has lent you what and whether it needs to be returned.

Further down the track you may also �nd yourself in a position of lending your own health, �tness and well-being goods to others and wish to keep a record of these items as well.

ItemBorrowed From

Loaned To

Date Borrowed/ Loaned

To be returned Yes/No

Date Returned

ItemBorrowed From

Loaned To

Date Borrowed/ Loaned

To be returned Yes/No

Date Returned

Lists

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ItemBorrowed From

Loaned To

Date Borrowed/ Loaned

To be returned Yes/No

Date Returned

ItemBorrowed From

Loaned To

Date Borrowed/ Loaned

To be returned Yes/No

Date Returned

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The contacts tables have been separated for your convenience into:

Professional - for your health and medical practitioners, personal training providers, and other goods and services suppliers relating to well-being.

– for your personal contacts – for people in your team �tness,

sport or recreation groups, healthy eating programs or other acquaintances you’d prefer to list together

Profession:

:P:emaN

:F:sserddA

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Other:

Profession:

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Profession:

:P:emaN

:F:sserddA

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Profession:

:P:emaN

:F:sserddA

M:

Other:

Profession:

:P:emaN

:F:sserddA

M:

Other:

Profession:

:P:emaN

:F:sserddA

M:

Other:

Profession:

:P:emaN

:F:sserddA

M:

Other:

Profession:

:P:emaN

:F:sserddA

M:

Other:

Profession:

:P:emaN

:F:sserddA

M:

Other:

Profession:

:P:emaN

:F:sserddA

M:

Other:

Profession:

:P:emaN

:F:sserddA

M:

Other:

:yadhtriB:emaN

:P:sserddA

F:

:M:liamE

:s/yadhtriB:ner/dlihC

:yadhtriB:emaN

:P:sserddA

F:

:M:liamE

:s/yadhtriB:ner/dlihC

:yadhtriB:emaN

:P:sserddA

F:

:M:liamE

:s/yadhtriB:ner/dlihC

Group Name:

Day Of The Week:

Time:

Meeting Place:

:yadhtriB:emaN

:P:sserddA

F:

:M:liamE

Other / Notes:

:yadhtriB:emaN

:P:sserddA

F:

:M:liamE

Other / Notes:

:yadhtriB:emaN

:P:sserddA

F:

:M:liamE

Other / Notes:

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:yadhtriB:emaN

:P:sserddA

F:

:M:liamE

Other / Notes:

:yadhtriB:emaN

:P:sserddA

F:

:M:liamE

Other / Notes:

:yadhtriB:emaN

:P:sserddA

F:

:M:liamE

Other / Notes:

:yadhtriB:emaN

:P:sserddA

F:

:M:liamE

Other / Notes: