Fit4Life Journal.compressed

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

WEEKLY REFLECTION

It's time to reflect on you week, revisit your weekly goals and set new goals for next week!

5 HEALTHY HABITS WEEKLY TOTAL

Nutrition Exercise Water Sleep Mindset

______pts ______pts ______pts ______pts ______pts

TOTAL WEEKLY SCORE _______PTS

My biggest accomplishments this week were (make note of all things positive
this week; healthy meals, workouts, etc.) We want to celebrate!

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________

My biggest struggles this week were (make note of anything that you
struggled with and want to improve on; missed workouts or meals, cheat
meals, lack of motivation, food prep, ets.)

____________________________________________
____________________________________________
____________________________________________
____________________________________________

WEEKLY CHECK-IN

Starting Current Goal
Weight Weight Weight

lbs__________ lbs__________ lbs__________

How was your mindset overall this week (were you in a positive state or
negative state this week)?
____________________________________________
____________________________________________
____________________________________________
____________________________________________

How did you feel before and after your weigh in this week (what emotions
did you have and why)?
____________________________________________
____________________________________________
____________________________________________
____________________________________________

My 2 goals that I will focus on next week are...

1_.___________________________________________
____________________________________________
_2.___________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER