Post on 13-Oct-2020
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Journaling is a powerful tool in any transformation experience. It is an opportunity to reflect on what’s working, where you might need to pivot, and of course, a place for you to celebrate your many successes as you revisit.
Setting goals is very important--and it is proven that you will experience more success in accomplishing them when you WRITE THEM DOWN.
THIS JOURNAL BELONGS TO:
DATE:
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When devising goals, think SMART
SPECIFICMEASURABLEATTAINABLEREALISTICTIME-SENSITIVE
FitnessThink about the principles of FITT—
Frequency: How often do you work out?
Intensity: At what intensity level?
Time: How long is each session?
Type: What format(s)? Yoga? Boxing?
How many days a week are you exercising?
How much time are you devoting/session?
Do you have a blend of cardio, strength, and flexibility exercises in your weekly routine?
Aim for 60 minutes of movement (preferably sustained exercise) each day.
Body
Spend some time reflecting on the following to be aware of your habits and routines as you embark upon your transformation experience. There is no judgement, simply an act of mindfulness to help you on your journey.
An example of a well-defined SMART goal is:
Over the next 12 weeks, I will run 3 miles 4x/week and increase one mile each week to prepare for my 1/2 marathon.
What is healthier choice you can make beginning today?
Are your emotions stabilized or up and down?
Is there a self-talk “phrase” or image that needs rewiring?
What are 2-3 major stressors in your life? What ways do you cope with them?
What was the last risk you took? What was the outcome?
MindWhat are your spiritual practices?
How often do you pray/meditate?
Do you read scripture or a devotional daily?
Spirit
DietWhat is your breakdown of macronutrient consumption (carbs, protein, fat)?
How much and how frequently are you drinking alcohol?
How often and what portions are you eating throughout the day?
How many meals are real, whole foods? Self-careHow much sleep do you average? How much water are you drinking daily? When was your last day off? Vacation? How active are you throughout the day?
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REFLECT AND RESPOND TO THIS WEEK’S GOALS:
TODAY’S DATE:
THIS WEEK, I WILL ACCOMPLISH:
Mind:
Body: This week I am celebrating:
One thing I will do to be more successful next week is:
One area I need more support/knowledge/understanding is:
A GOAL WITHOUT A PLAN IS JUST A WISH. -Antoine de Saint-Exuperys
Spirit:
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DATE:
TODAY’S MESSAGE BEGIN DIFFICULT THINGS WHILE THEY ARE EASY.-LAO TZU
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
6
DATE:
TODAY’S MESSAGE EVERY DAY IS A CHANCE TO CHANGE YOUR LIFE.
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
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DATE:
TODAY’S MESSAGE YOU HAVE TO DO THE RIGHT THING. YOU MAY NEVER KNOW WHAT RESULTS COME FROM YOUR ACTION. BUT IF YOU DO NOTHING, THERE WILL BE NO RESULT.-MAHATMA GANDHI
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
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DATE:
TODAY’S MESSAGE LIFE ISN’T ABOUT FINDING YOURSELF, IT IS ABOUT CREATING YOURSELF.-GEORGE BERNARD SHAW
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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DATE:
TODAY’S MESSAGE WHEN THERE IS NO ENEMY WITHIN, THE ENEMIES OUTSIDE CANNOT HURT YOU.-AFRICAN PROVERB
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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DATE:
TODAY’S MESSAGE YOU ARE NOT CHASING THE GOAL ITSELF, YOU ARE ACTUALLY CHASING A FEELING.-DANIELLE LaPORTE
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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DATE:
TODAY’S MESSAGE YOU CAN ANALYZE THE PAST BUT YOU HAVE TO DESIGN THE FUTURE.-EDWARED DE BONO
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
12
REFLECT AND RESPOND TO THIS WEEK’S GOALS:
TODAY’S DATE:
THIS WEEK, I WILL ACCOMPLISH:
Mind:
Body: This week I am celebrating:
One thing I will do to be more successful next week is:
One area I need more support/knowledge/understanding is:
Spirit:
SHE TURNED HER CAN’TS INTO CANS AND HER DREAMS INTO PLANS.
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DATE:
TODAY’S MESSAGE DON’T BE AFRAID OF NEW IDEAS. BE AFRAID OF OLD IDEAS. THEY KEEP YOU WHERE YOU ARE AND STOP YOU FROM GROWING AND MOVING FORWARD. CONCENTRATE ON WHERE YOU WANT TO GO NOT ON WHAT YOU FEAR.-ANTHONY ROBBINS
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
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DATE:
TODAY’S MESSAGE THE WORST LONELINESS IS NOT TO BE COMFORTABLE WITH YOURSELF.-MARK TWAIN
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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DATE:
TODAY’S MESSAGE DON’T LOOK FOR MIRACLES. YOU YOURSELF ARE THE MIRACLE.-HENRY MILLER
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
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DATE:
TODAY’S MESSAGE UNTIL YOU MAKE PEACE WITH WHO YOU ARE, YOU’LL NEVER BE CONTENT WITH WHAT YOU HAVE.-DORIS MORTMAN
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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DATE:
TODAY’S MESSAGE EVERY MAN IS THE BUILDER OF A TEMPLE CALLED HIS BODY.-HENRY THOREAU
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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DATE:
TODAY’S MESSAGE I WILL GO ANYWHERE SO LONG AS IT IS FORWARD. -DAVID LIVINGSTON
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
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DATE:
TODAY’S MESSAGE HE CAN, WHO BELIEVES HE CAN.PROVERB
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
20
REFLECT AND RESPOND TO THIS WEEK’S GOALS:
TODAY’S DATE:
THIS WEEK, I WILL ACCOMPLISH:
Mind:
Body: This week I am celebrating:
One thing I will do to be more successful next week is:
One area I need more support/knowledge/understanding is:
Spirit:
IMAGINE WITH ALL YOUR MIND, BELIEVE WITH ALL YOUR HEART, ACHIEVE WITH ALL YOUR MIGHT.
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DATE:
TODAY’S MESSAGE WHO LOOKS OUTSIDE, DREAMS. WHO LOOKS INSIDE, AWAKENS. -CARL JUNG
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
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DATE:
TODAY’S MESSAGE NOT EVERYTHING IS FACE CAN BE CHANGED. BUT NOTHING CAN BE CHANGED UNTIL IT IS FACED. -JAMES BALDWIN
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
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DATE:
TODAY’S MESSAGE THE MORE YOU PRAISE AND CELEBRATE YOUR LIFE THE MORE THERE IS IN LIFE TO CELEBRATE.-OPRAH WINFREY
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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DATE:
TODAY’S MESSAGE I MAY NOT BE THERE YET, BUT I AM CLOSER THAN I WAS YESTERDAY.
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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DATE:
TODAY’S MESSAGE WE ARE WHAT WE REPEATEDLY DO.-ARISTOTLE
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
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TIME:
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26
DATE:
TODAY’S MESSAGE LIFE’S CHALLENGES ARE NOT SUPPOSED TO PARALYZE YOU, THEY’RE SUPPOSED TO HELP YOU DISCOVER WHO YOU ARE.-BERNICE JOHNSON REAGAN
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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DATE:
TODAY’S MESSAGE WHETHER YOU THINK YOU WILL SUCCEED OR NOT—YOU’RE RIGHT.-HENRY FORD
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
28
REFLECT AND RESPOND TO THIS WEEK’S GOALS:
TODAY’S DATE:
THIS WEEK, I WILL ACCOMPLISH:
Mind:
Body: This week I am celebrating:
One thing I will do to be more successful next week is:
One area I need more support/knowledge/understanding is:
Spirit:
PEOPLE WITH GOALS SUCCEED BECAUSE THEY KNOW WHERE THEY ARE GOING. –Earl Nightingale
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DATE:
TODAY’S MESSAGE THINKING IS SEEING.-HONORE DE BALZAC
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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DATE:
TODAY’S MESSAGE “I PRESS ONWARD TOWARD THE PRIZE OF WHICH I’VE BEEN CALLED …” -PHIL 3:14
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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31
DATE:
TODAY’S MESSAGE “DO NOT WORRY ABOUT YOUR LIFE…CAN ANY ONE OF YOU BY WORRYING ADD A SINGLE HOUR TO YOUR LIFE?” -MATT 6:25-27
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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DATE:
TODAY’S MESSAGE EVERY DAY IS A SECOND CHANCE.
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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DATE:
TODAY’S MESSAGE EVERYTHING THAT HAPPENS TO YOU IS YOUR TEACHER. THE SECRET IS TO SIT AT THE FEET OF YOUR OWN LIFE AND BE TAUGHT BY IT.-MAHATMA GANHDI
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
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DATE:
TODAY’S MESSAGE WE DON’T SEE THINGS THE WAY THEY ARE, WE SEE THEM AS WE ARE.-ANAIS NIN
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
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DATE:
TODAY’S MESSAGE THEY CAN CONQUER WHO BELIEVE THEY CAN.-JOHN DRYDEN
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
36
REFLECT AND RESPOND TO THIS WEEK’S GOALS:
TODAY’S DATE:
THIS WEEK, I WILL ACCOMPLISH:
Mind:
Body: This week I am celebrating:
One thing I will do to be more successful next week is:
One area I need more support/knowledge/understanding is:
Spirit:
YOU’VE COME THIS FAR. DON’T GIVE UP NOW. –The Notebook
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DATE:
TODAY’S MESSAGE IN THE END, WE ONLY REGRET THE OPPORTUNITIES WE DIDN’T TAKE.
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
38
DATE:
TODAY’S MESSAGE YOU’RE ALIVE…THAT MEANS YOU HAVE INFINITE POTENTIAL. -NEIL GAIMAN
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
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DATE:
TODAY’S MESSAGE BE POSITIVE, PATIENT, PERSISTENT.
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
40
DATE:
TODAY’S MESSAGE THERE IS NO ELEVATOR TO SUCCESS. YOU MUST TAKE THE STAIRS.
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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41
DATE:
TODAY’S MESSAGE YOU’VE GOT 86,400 SECONDS TODAY. HOW ARE YOU USING THEM?
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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42
DATE:
TODAY’S MESSAGE WHAT DEFINES US IS HOW WE RISE AFTER WE FALL.
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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DATE:
TODAY’S MESSAGE I AM NOT AFRAID OF STORMS FOR I AM LEARNING TO SAIL MY SHIP. -LOUISA MAY ALCOTT
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
44
REFLECT AND RESPOND TO THIS WEEK’S GOALS:
TODAY’S DATE:
THIS WEEK, I WILL ACCOMPLISH:
Mind:
Body: This week I am celebrating:
One thing I will do to be more successful next week is:
One area I need more support/knowledge/understanding is:
Spirit:
ALWAYS BE PERSISTENT IN YOUR PURSUITS. CONSISTENCY SHOWS VALUE IN WHATEVER YOU ARE AFTER.
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DATE:
TODAY’S MESSAGE A RIVER CUTS THROUGH A ROCK NOT BECAUSE OF ITS POWER BUT BECAUSE OF ITS PERSISTENCE.
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
MINUTES
46
DATE:
TODAY’S MESSAGE STORMS MAKE TREES TAKE DEEPER ROOTS. -DOLLY PARTON
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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DATE:
TODAY’S MESSAGE WHEN YOU THINK ABOUT QUITTING THINK ABOUT WHY YOU STARTED.
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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48
DATE:
TODAY’S MESSAGE I NEVER DREAMED ABOUT SUCCESS, I WORKED FOR IT. -ESTEE LAUDER
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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49
DATE:
TODAY’S MESSAGE IT ALWAYS SEEMS IMPOSSIBLE UNTIL IT IS DONE. -NELSON MANDELA
TODAY I AM GRATEFUL FOR:
ACTIVITY/EXERCISE:
FOOD/PORTION:WHY I ATE AND/OR HOW I FELT?
SLEEP
PRAYER/MEDITATIONWATER
MINUTES
TIME:
HOURS
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