FINAL GRATITUDE JOURNAL 08-13-18
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The Daily<br />
Gratitude and Exercise<br />
Journals<br />
(Focusing on Wellness for the Mind, Body and Spirit)<br />
Just as the body becomes stronger through exercise,<br />
the mind and spirit gain strength through gratitude.
Introduction<br />
My two Journals (Gratitude and Exercise) were created as tools to use in dealing with an unforeseen illness that came<br />
upon me, Parkinson’s disease. With a deep commitment to faith and the determination to stay ahead of the symptoms<br />
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<br />
great deal of research, I concluded that a Daily Gratitude Journal could be the tool that would set me on the right path.<br />
However, I realized that something was still missing. This is where I recognized that my body needed a disciplined<br />
and structured approach (such as a journal) to provide an appreciable level of Health and Wellness. The Daily Exercise<br />
Journal was thus created. Together, these two Journals have proved to be the right tools needed in my <strong>18</strong>-year battle<br />
with Parkinson’s.<br />
A Health and Wellness Agenda<br />
Since the Journals were helping me, I believed that others could also benefit. Therefore, the Journals became the<br />
foundation for my Health and Wellness Agenda that I could also share with others. Whether healing comes through<br />
faith in God, a cure is found for your respective condition, or just maintaining a healthy lifestyle, there must be<br />
discipline and structure to our agenda.<br />
As the body becomes stronger through exercise, the mind and spirit gain strength through gratitude. Using these two<br />
Journals on a daily basis requires commitment and in the long run it will be well worth the time and dedication.<br />
Because all of us are tripartite beings, with mind, body and spirit, when any part of our being is ill, the other parts are<br />
also affected. The ultimate goal is to reach a state of Health and Wellness where the mind, body and spirit (with or<br />
without a physical illness) functions harmoniously. Achieving that state of Health and Wellness can be like a puzzle.<br />
Putting the pieces together, the puzzle becomes a clear picture when there is commitment to a healthy lifestyle, as the<br />
graphic below illustrates.<br />
The Circle of Health and Wellness<br />
Page 1
The Gratitude Journal<br />
The gratitude journal brings a perspective that allows you to step back from the busyness of life (for a few minutes<br />
each day) and appreciate the incredible blessings, people and things that you already have.<br />
The daily practice of being grateful and thankful to God creates a connection to God that brings harmony to the mind<br />
and spirit. By praising God daily, you will find that your mind is transforming more and more into the mind of Christ<br />
and your commitment gets stronger in fulfilling the will of God. Accordingly, you’ll discover that negative thinking<br />
will begin to have less of a hold upon your spirit.<br />
How to Use the Gratitude Journal<br />
The Gratitude Journal is designed to have 2<br />
journal entry times during each day. The<br />
Morning Journal Entry is best when done<br />
right after you awake. A Song of Praise has<br />
been linked to stir up your spirit. See the<br />
diagram to the right.<br />
The first step is to create a folder for your<br />
journals. Label that folder Gratitude<br />
Journals or any other name of your choosing<br />
and save all journals to it. All fill-in areas<br />
are highlighted. Once you have finished the<br />
morning journal save the file to the folder<br />
and proceed to your daily routine. We have<br />
prepared an Exercise Journal to help you<br />
sustain and/or improve your health. By<br />
clicking the icon labelled Exercise Journal<br />
at the bottom of the page you can record and<br />
keep track of workout progress.<br />
The evening journal entries should start just<br />
prior to bedtime. To prepare your mind and<br />
body to enter into a peaceful night’s sleep,<br />
turn to the Audio Bible and listen to the<br />
Word of God. Both the morning and the<br />
evening entries should be only 5 min. each.<br />
Clicking the hyperlink at the top of each journal page starts the day off with a song of praise. This<br />
lifts the spirit to worship and focus on the goodness of God. As you practice using the journal daily, you’ll<br />
discover that negative thinking will begin to have less of a hold upon your spirit. In continuing to move<br />
away from negative thinking, your mind, body and spirit will begin to experience “…the peace of God which<br />
passeth all understanding.”<br />
Start your evening worship by listening to the Word of God. Just click the hyperlink<br />
of the journal page.<br />
in the middle<br />
Page 2
The Exercise Journal<br />
Using a daily Exercise Journal brings discipline and structure to your workout routine. As you have heard repeatedly<br />
from those in the medical field, exercising is one of the keys to staying healthy and restoring health. Almost everyone<br />
gets busy and at times fail to give their bodies the exercise it needs. The Exercise Journal is an excellent way to ensure<br />
that you not only get the daily exercise in, but also, keep track of the progress. From the snapshot of the journal below,<br />
you see that there are many exercises that you can choose from. Choose one or several to develop your own exercise<br />
program. A structured exercise program will change your life and reshape your body. Check out this video, The<br />
Brain-Changing Benefits of Exercise by Wendi Suzuki.<br />
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.<br />
As an unknown author wrote, “Every day is another chance to get stronger, to eat better, to live healthier, and to be the<br />
best version of you.” Try this Exercise Journal and began to live a more rewarding life with your focus on getting and<br />
staying healthy.<br />
How to use the Exercise Journal<br />
The Exercise Journal is designed to assist you<br />
in becoming disciplined in maintaining a<br />
structured exercising program. Your goal<br />
setting out is to do those things that will bring<br />
about positive change to your health and body.<br />
There is no better way than to chart your<br />
progress daily that will lead you to your goal.<br />
Click on this object before you start<br />
your routine and listen to music as you<br />
exercise. The sounds will soothe your spirit<br />
and clear your mind.<br />
As you’re getting organize and deciding which<br />
exercise activities best fit your objectives,<br />
create a folder for your journals. Label that<br />
folder Exercise Journals or any other name of<br />
your choosing and save all journals to it. The<br />
Exercise Journal has 3 columns which require<br />
your input. The headers for each column read<br />
as the ☐ (check box), Target, and Actual.<br />
The check box will be used to mark the<br />
exercise activity that you have chosen. The<br />
Target is your goal for that activity where you<br />
will put the number and unit type in. The<br />
Actual column is for numbers only and<br />
becomes what you reached in trying to meet<br />
the target. The Cumulative is automatically<br />
generated from what you put in as your actual. The chart to the right is there to give you a visual image of the<br />
exercises you can choose from.<br />
At the bottom of each page is an inspirational quote concerning exercising. Enjoy them and be encouraged to start and<br />
pursue health, healing and happiness. The journal runs for 31 days. At which time you start all over again.<br />
Page 3
Page 4
Date: _________/ _________/ _________<br />
Day 1<br />
Day 1<br />
"O sing unto the Lord a new song:"<br />
(click)<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
Song of Praise Starts The Day<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 5
Date: _________/ _________/ _________<br />
Day 2<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
(click)<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 6
Date: _________/ _________/ _________<br />
Day 3<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 7
Date: _________/ _________/ _________<br />
Day 4<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 8
Date: _________/ _________/ _________<br />
Day 5<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 9
Date: _________/ _________/ _________<br />
Day 6<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 10
Date: _________/ _________/ _________<br />
Day 7<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 11
Date: _________/ _________/ _________<br />
Day 8<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 12
Date: _________/ _________/ _________<br />
Day 9<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page <strong>13</strong>
Date: _________/ _________/ _________<br />
Day 10<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 14
Date: _________/ _________/ _________<br />
Day 11<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 15
Date: _________/ _________/ _________<br />
Day 12<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 16
Date: _________/ _________/ _________<br />
Day <strong>13</strong><br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 17
Date: _________/ _________/ _________<br />
Day 14<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page <strong>18</strong>
Date: _________/ _________/ _________<br />
Day 15<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 19
Date: _________/ _________/ _________<br />
Day 16<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 20
Date: _________/ _________/ _________<br />
Day 17<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 21
Date: _________/ _________/ _________<br />
Day <strong>18</strong><br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 22
Date: _________/ _________/ _________<br />
Day 19<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 23
Date: _________/ _________/ _________<br />
Day 20<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 24
Date: _________/ _________/ _________<br />
Day 21<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 25
Date: _________/ _________/ _________<br />
Day 22<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 26
Date: _________/ _________/ _________<br />
Day 23<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 27
Date: _________/ _________/ _________<br />
Day 24<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 28
Date: _________/ _________/ _________<br />
Day 25<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 29
Date: _________/ _________/ _________<br />
Day 26<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 30
Date: _________/ _________/ _________<br />
Day 27<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 31
Date: _________/ _________/ _________<br />
Day 28<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 32
Date: _________/ _________/ _________<br />
Day 29<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 33
Date: _________/ _________/ _________<br />
Day 30<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 34
Date: _________/ _________/ _________<br />
Day 31<br />
(click)<br />
"O sing unto the Lord a new song:"<br />
Today I thank God for…<br />
1.<br />
2.<br />
3.<br />
What can I do today to make it great?<br />
1.<br />
2.<br />
3.<br />
Daily affirmations. I am…<br />
1.<br />
2.<br />
(click)<br />
Amazing things happened to me today and they are…<br />
1.<br />
2.<br />
3.<br />
What could I have done to make today better?<br />
1.<br />
2.<br />
(click)<br />
Page 35
Play Video - "The Brain-Changing Benefits of Exercise"<br />
Page 36
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 1<br />
✓<br />
Daily Routine Target Actual Cumulative<br />
Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Pushups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Your body keeps an accurate journal regardless of what you<br />
write down." Unknown<br />
Hip<br />
Bridge<br />
Page 37
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 2<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Your mind will quit a thousand times before your body will. Feel the fear<br />
and do it anyway." ‐ Unknown<br />
Hip<br />
Bridge<br />
Page 38
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 3<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"The difference between your body this week and next week is what you<br />
do for the next 7 days to achieve your goals." ‐ Unknown<br />
Hip<br />
Bridge<br />
Page 39
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 4<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"One of the greatest pleasures in life is realizing that two weeks ago you<br />
couldn't do what you just did." ‐ Mike Kremling<br />
Hip<br />
Bridge<br />
Page 40
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 5<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"It's easier to wake up early and work out than it is to look in the mirror<br />
each day and not like what you see." ‐ Unknown<br />
Hip<br />
Bridge<br />
Page 41
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 6<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"It's a lifestyle. Train like there's no finish line." ‐ Unknown<br />
Hip<br />
Bridge<br />
Page 42
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 7<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk w/o device<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Every day is another chance to get stronger, to eat better, to live<br />
healthier, and to be the best version of you." ‐ Unknown<br />
Hip<br />
Bridge<br />
Page 43
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 8<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk w/o device<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"You're only one workout away from a good mood." ‐ Unknown<br />
Hip<br />
Bridge<br />
Page 44
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 9<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the Day:<br />
"No matter how slow you go, you are still lapping everybody on the couch." ‐ Unknown<br />
Hip<br />
Bridge<br />
Page 45
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 10<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"The reason I exercise is for the quality of life I enjoy." Unknown<br />
Hip<br />
Bridge<br />
Page 46
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 11<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Patients should have rest, food, fresh air, and exercise-the<br />
quadrangle of health" Unknown<br />
Hip<br />
Bridge<br />
Page 47
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 12<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Getting fit is about mind over matter, I don't mind and it doesn't<br />
matter." Adam Hargreaves<br />
Hip<br />
Bridge<br />
Page 48
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day <strong>13</strong><br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"To enjoy the glow of health, you must exercise." Unknown<br />
Hip<br />
Bridge<br />
Page 49
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 14<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"The human body was designed to walk, run or stop, it wasn't<br />
built for coasting." Unknown<br />
Hip<br />
Bridge<br />
Page 50
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 15<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Those who do not find time for exercise will find time for illness." Edward<br />
Hip<br />
Stanley<br />
Bridge<br />
Page 51
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 16<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"It's going to be a journey. It's not a sprint to get in shape." Unknown<br />
Hip<br />
Bridge<br />
Page 52
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 17<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Everyone is an athlete. The only difference is that some of us<br />
are in training, and some are not." Unknown<br />
Hip<br />
Bridge<br />
Page 53
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day <strong>18</strong><br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Forget about being skinny. Eat well and exercise. The weight<br />
will take care of itself." Unknown<br />
Hip<br />
Bridge<br />
Page 54
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 19<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Success is the sum of small efforts repeated day in and day out." Unknown<br />
Hip<br />
Bridge<br />
Page 55
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 20<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"The difference between your body this week and the next week<br />
is what you do for the next 7 days to achieve your goals." Unknown<br />
Hip<br />
Bridge<br />
Page 56
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 21<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"There are 1,440 minutes in a day. Use 20 of them to work out." Unknown<br />
Hip<br />
Bridge<br />
Page 57
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 22<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"We do not stop exercising because we grow old - we grow old<br />
because we stop exercising." Kenneth Cooper<br />
Hip<br />
Bridge<br />
Page 58
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 23<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
ush-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"You won't get very far if you only work out on the days you<br />
feel good." Unknown<br />
Hip<br />
Bridge<br />
Page 59
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 24<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Think about how far you gotten, and not about how far you still<br />
have to go." Unknown<br />
Hip<br />
Bridge<br />
Page 60
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 25<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Sqats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"You're only one workout away from a good mood." Unknown<br />
Hip<br />
Bridge<br />
Page 61
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 26<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Take care of your body, it's the only place you have to live." Jim Rohn<br />
Hip<br />
Bridge<br />
Page 62
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 27<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Exercise should be regarded as tribute to the heart." Gene Tunney<br />
Hip<br />
Bridge<br />
Page 63
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 28<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Walking: the most ancient exercise and still the best modern<br />
exercise." Unknown<br />
Hip<br />
Bridge<br />
Page 64
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 29<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Exercise - I never regret it when I do it, but I always regret it<br />
when I don't." Unknown<br />
Hip<br />
Bridge<br />
Page 65
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 30<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Strength doesn't come from what you can do, it comes from<br />
overcoming what you once couldn't." Unknown<br />
Hip<br />
Bridge<br />
Page 66
9. Push-ups<br />
Date: _________/ _________/ _________<br />
Day 31<br />
✓<br />
Daily Routine Target Actual Cumulative Exercise Selections<br />
(Select one or more) (Ex:10,000 Steps) (Numbers Only) (Auto Generates) (Illustrations of Selected Exercises)<br />
Pedometer<br />
Smart Watch<br />
Walk (w/o device)<br />
Jogging<br />
Bike/Treadmill<br />
Lunges<br />
Squats<br />
Wall Sit<br />
Sit-ups<br />
Leg Lifts<br />
Push-ups<br />
Hip Bridge<br />
Planks<br />
Water Aerobics<br />
Water Intake<br />
Pedometer<br />
Smart Watch<br />
Jogging<br />
Stat Bike<br />
Treadmill<br />
Lunges<br />
Squats<br />
WallSit<br />
Situps<br />
Leg Lifts<br />
Hip Bridge<br />
Pushups<br />
Water<br />
Aerobics<br />
Planks<br />
Quote of the day:<br />
"Your body can do anything. It's just your brain you have to<br />
convince." Unknown<br />
Hip<br />
Bridge<br />
Page 67