FINAL GRATITUDE JOURNAL 08-13-18

The Daily 

Gratitude and Exercise 

Journals 

(Focusing on Wellness for the Mind, Body and Spirit) 

Just as the body becomes stronger through exercise, 

the mind and spirit gain strength through gratitude.

Introduction 

My two Journals (Gratitude and Exercise) were created as tools to use in dealing with an unforeseen illness that came 

upon me, Parkinson’s disease. With a deep commitment to faith and the determination to stay ahead of the symptoms 

of this disease, I set out to find a way to manage this disease by getting my mind and spirit in the right state. After a 

great deal of research, I concluded that a Daily Gratitude Journal could be the tool that would set me on the right path. 

However, I realized that something was still missing. This is where I recognized that my body needed a disciplined 

and structured approach (such as a journal) to provide an appreciable level of Health and Wellness. The Daily Exercise 

Journal was thus created. Together, these two Journals have proved to be the right tools needed in my 18-year battle 

with Parkinson’s. 

A Health and Wellness Agenda 

Since the Journals were helping me, I believed that others could also benefit. Therefore, the Journals became the 

foundation for my Health and Wellness Agenda that I could also share with others. Whether healing comes through 

faith in God, a cure is found for your respective condition, or just maintaining a healthy lifestyle, there must be 

discipline and structure to our agenda. 

As the body becomes stronger through exercise, the mind and spirit gain strength through gratitude. Using these two 

Journals on a daily basis requires commitment and in the long run it will be well worth the time and dedication. 

Because all of us are tripartite beings, with mind, body and spirit, when any part of our being is ill, the other parts are 

also affected. The ultimate goal is to reach a state of Health and Wellness where the mind, body and spirit (with or 

without a physical illness) functions harmoniously. Achieving that state of Health and Wellness can be like a puzzle. 

Putting the pieces together, the puzzle becomes a clear picture when there is commitment to a healthy lifestyle, as the 

graphic below illustrates. 

The Circle of Health and Wellness 

Page 1

The Gratitude Journal 

The gratitude journal brings a perspective that allows you to step back from the busyness of life (for a few minutes 

each day) and appreciate the incredible blessings, people and things that you already have. 

The daily practice of being grateful and thankful to God creates a connection to God that brings harmony to the mind 

and spirit. By praising God daily, you will find that your mind is transforming more and more into the mind of Christ 

and your commitment gets stronger in fulfilling the will of God. Accordingly, you’ll discover that negative thinking 

will begin to have less of a hold upon your spirit. 

How to Use the Gratitude Journal 

The Gratitude Journal is designed to have 2 

journal entry times during each day. The 

Morning Journal Entry is best when done 

right after you awake. A Song of Praise has 

been linked to stir up your spirit. See the 

diagram to the right. 

The first step is to create a folder for your 

journals. Label that folder Gratitude 

Journals or any other name of your choosing 

and save all journals to it. All fill-in areas 

are highlighted. Once you have finished the 

morning journal save the file to the folder 

and proceed to your daily routine. We have 

prepared an Exercise Journal to help you 

sustain and/or improve your health. By 

clicking the icon labelled Exercise Journal 

at the bottom of the page you can record and 

keep track of workout progress. 

The evening journal entries should start just 

prior to bedtime. To prepare your mind and 

body to enter into a peaceful night’s sleep, 

turn to the Audio Bible and listen to the 

Word of God. Both the morning and the 

evening entries should be only 5 min. each. 

Clicking the hyperlink at the top of each journal page starts the day off with a song of praise. This 

lifts the spirit to worship and focus on the goodness of God. As you practice using the journal daily, you’ll 

discover that negative thinking will begin to have less of a hold upon your spirit. In continuing to move 

away from negative thinking, your mind, body and spirit will begin to experience “…the peace of God which 

passeth all understanding.” 

Start your evening worship by listening to the Word of God. Just click the hyperlink 

of the journal page. 

in the middle 

Page 2

The Exercise Journal 

Using a daily Exercise Journal brings discipline and structure to your workout routine. As you have heard repeatedly 

from those in the medical field, exercising is one of the keys to staying healthy and restoring health. Almost everyone 

gets busy and at times fail to give their bodies the exercise it needs. The Exercise Journal is an excellent way to ensure 

that you not only get the daily exercise in, but also, keep track of the progress. From the snapshot of the journal below, 

you see that there are many exercises that you can choose from. Choose one or several to develop your own exercise 

program. A structured exercise program will change your life and reshape your body. Check out this video, The 

Brain-Changing Benefits of Exercise by Wendi Suzuki. 

This body is all you have, so why not get the most out of it by exercising daily and becoming the best that you can be. 

As an unknown author wrote, “Every day is another chance to get stronger, to eat better, to live healthier, and to be the 

best version of you.” Try this Exercise Journal and began to live a more rewarding life with your focus on getting and 

staying healthy. 

How to use the Exercise Journal 

The Exercise Journal is designed to assist you 

in becoming disciplined in maintaining a 

structured exercising program. Your goal 

setting out is to do those things that will bring 

about positive change to your health and body. 

There is no better way than to chart your 

progress daily that will lead you to your goal. 

Click on this object before you start 

your routine and listen to music as you 

exercise. The sounds will soothe your spirit 

and clear your mind. 

As you’re getting organize and deciding which 

exercise activities best fit your objectives, 

create a folder for your journals. Label that 

folder Exercise Journals or any other name of 

your choosing and save all journals to it. The 

Exercise Journal has 3 columns which require 

your input. The headers for each column read 

as the ☐ (check box), Target, and Actual. 

The check box will be used to mark the 

exercise activity that you have chosen. The 

Target is your goal for that activity where you 

will put the number and unit type in. The 

Actual column is for numbers only and 

becomes what you reached in trying to meet 

the target. The Cumulative is automatically 

generated from what you put in as your actual. The chart to the right is there to give you a visual image of the 

exercises you can choose from. 

At the bottom of each page is an inspirational quote concerning exercising. Enjoy them and be encouraged to start and 

pursue health, healing and happiness. The journal runs for 31 days. At which time you start all over again. 

Page 3

Page 4

Date: _________/ _________/ _________ 

Day 1 

Day 1 

"O sing unto the Lord a new song:" 

(click) 

Today I thank God for… 

1. 

2. 

3. 

Song of Praise Starts The Day 

What can I do today to make it great? 

1. 

2. 

3. 

Daily affirmations I am… 

1. 

2. 

(click) 

Amazing things happened to me today and they are… 

1. 

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3. 

What could I have done to make today better? 

1. 

2. 

(click) 

Page 5

Date: _________/ _________/ _________ 

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Page 35

Play Video - "The Brain-Changing Benefits of Exercise" 

Page 36

9. Push-ups 

Date: _________/ _________/ _________ 

Day 1 

✓ 

Daily Routine Target Actual Cumulative 

Exercise Selections 

(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises) 

Pedometer 

Smart Watch 

Walk (w/o device) 

Jogging 

Bike/Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Pushups 

Hip Bridge 

Planks 

Water Aerobics 

Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 

Quote of the day: 

"Your body keeps an accurate journal regardless of what you 

write down." Unknown 

Hip 

Bridge 

Page 37

9. Push-ups 

Date: _________/ _________/ _________ 

Day 2 

✓ 

Daily Routine Target Actual Cumulative Exercise Selections 


Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"Your mind will quit a thousand times before your body will. Feel the fear 

and do it anyway." ‐ Unknown 

Hip 

Bridge 

Page 38

9. Push-ups 

Date: _________/ _________/ _________ 

Day 3 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"The difference between your body this week and next week is what you 

do for the next 7 days to achieve your goals." ‐ Unknown 

Hip 

Bridge 

Page 39

9. Push-ups 

Date: _________/ _________/ _________ 

Day 4 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"One of the greatest pleasures in life is realizing that two weeks ago you 

couldn't do what you just did." ‐ Mike Kremling 

Hip 

Bridge 

Page 40

9. Push-ups 

Date: _________/ _________/ _________ 

Day 5 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"It's easier to wake up early and work out than it is to look in the mirror 

each day and not like what you see." ‐ Unknown 

Hip 

Bridge 

Page 41

9. Push-ups 

Date: _________/ _________/ _________ 

Day 6 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"It's a lifestyle. Train like there's no finish line." ‐ Unknown 

Hip 

Bridge 

Page 42

9. Push-ups 

Date: _________/ _________/ _________ 

Day 7 

✓ 



Pedometer 

Smart Watch 

Walk w/o device 

Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"Every day is another chance to get stronger, to eat better, to live 

healthier, and to be the best version of you." ‐ Unknown 

Hip 

Bridge 

Page 43

9. Push-ups 

Date: _________/ _________/ _________ 

Day 8 

✓ 



Pedometer 

Smart Watch 

Walk w/o device 

Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"You're only one workout away from a good mood." ‐ Unknown 

Hip 

Bridge 

Page 44

9. Push-ups 

Date: _________/ _________/ _________ 

Day 9 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 

Quote of the Day: 

"No matter how slow you go, you are still lapping everybody on the couch." ‐ Unknown 

Hip 

Bridge 

Page 45

9. Push-ups 

Date: _________/ _________/ _________ 

Day 10 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"The reason I exercise is for the quality of life I enjoy." Unknown 

Hip 

Bridge 

Page 46

9. Push-ups 

Date: _________/ _________/ _________ 

Day 11 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"Patients should have rest, food, fresh air, and exercise-the 

quadrangle of health" Unknown 

Hip 

Bridge 

Page 47

9. Push-ups 

Date: _________/ _________/ _________ 

Day 12 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"Getting fit is about mind over matter, I don't mind and it doesn't 

matter." Adam Hargreaves 

Hip 

Bridge 

Page 48

9. Push-ups 

Date: _________/ _________/ _________ 


✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"To enjoy the glow of health, you must exercise." Unknown 

Hip 

Bridge 

Page 49

9. Push-ups 

Date: _________/ _________/ _________ 

Day 14 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"The human body was designed to walk, run or stop, it wasn't 

built for coasting." Unknown 

Hip 

Bridge 

Page 50

9. Push-ups 

Date: _________/ _________/ _________ 

Day 15 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"Those who do not find time for exercise will find time for illness." Edward 

Hip 

Stanley 

Bridge 

Page 51

9. Push-ups 

Date: _________/ _________/ _________ 

Day 16 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"It's going to be a journey. It's not a sprint to get in shape." Unknown 

Hip 

Bridge 

Page 52

9. Push-ups 

Date: _________/ _________/ _________ 

Day 17 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"Everyone is an athlete. The only difference is that some of us 

are in training, and some are not." Unknown 

Hip 

Bridge 

Page 53

9. Push-ups 

Date: _________/ _________/ _________ 


✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"Forget about being skinny. Eat well and exercise. The weight 

will take care of itself." Unknown 

Hip 

Bridge 

Page 54

9. Push-ups 

Date: _________/ _________/ _________ 

Day 19 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"Success is the sum of small efforts repeated day in and day out." Unknown 

Hip 

Bridge 

Page 55

9. Push-ups 

Date: _________/ _________/ _________ 

Day 20 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"The difference between your body this week and the next week 

is what you do for the next 7 days to achieve your goals." Unknown 

Hip 

Bridge 

Page 56

9. Push-ups 

Date: _________/ _________/ _________ 

Day 21 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"There are 1,440 minutes in a day. Use 20 of them to work out." Unknown 

Hip 

Bridge 

Page 57

9. Push-ups 

Date: _________/ _________/ _________ 

Day 22 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"We do not stop exercising because we grow old - we grow old 

because we stop exercising." Kenneth Cooper 

Hip 

Bridge 

Page 58

9. Push-ups 

Date: _________/ _________/ _________ 

Day 23 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

ush-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"You won't get very far if you only work out on the days you 

feel good." Unknown 

Hip 

Bridge 

Page 59

9. Push-ups 

Date: _________/ _________/ _________ 

Day 24 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"Think about how far you gotten, and not about how far you still 

have to go." Unknown 

Hip 

Bridge 

Page 60

9. Push-ups 

Date: _________/ _________/ _________ 

Day 25 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Sqats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"You're only one workout away from a good mood." Unknown 

Hip 

Bridge 

Page 61

9. Push-ups 

Date: _________/ _________/ _________ 

Day 26 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"Take care of your body, it's the only place you have to live." Jim Rohn 

Hip 

Bridge 

Page 62

9. Push-ups 

Date: _________/ _________/ _________ 

Day 27 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"Exercise should be regarded as tribute to the heart." Gene Tunney 

Hip 

Bridge 

Page 63

9. Push-ups 

Date: _________/ _________/ _________ 

Day 28 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"Walking: the most ancient exercise and still the best modern 

exercise." Unknown 

Hip 

Bridge 

Page 64

9. Push-ups 

Date: _________/ _________/ _________ 

Day 29 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"Exercise - I never regret it when I do it, but I always regret it 

when I don't." Unknown 

Hip 

Bridge 

Page 65

9. Push-ups 

Date: _________/ _________/ _________ 

Day 30 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"Strength doesn't come from what you can do, it comes from 

overcoming what you once couldn't." Unknown 

Hip 

Bridge 

Page 66

9. Push-ups 

Date: _________/ _________/ _________ 

Day 31 

✓ 



Pedometer 

Smart Watch 


Jogging 


Lunges 

Squats 

Wall Sit 

Sit-ups 

Leg Lifts 

Push-ups 

Hip Bridge 

Planks 


Water Intake 

Pedometer 

Smart Watch 

Jogging 

Stat Bike 

Treadmill 

Lunges 

Squats 

WallSit 

Situps 

Leg Lifts 

Hip Bridge 

Pushups 

Water 

Aerobics 

Planks 


"Your body can do anything. It's just your brain you have to 

convince." Unknown 

Hip 

Bridge 

Page 67

FINAL GRATITUDE JOURNAL 08-13-18

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