2018 SS Daily Progress Journal - The Balanced Life · 2018. 5. 12. · that are going well and things you want to work on. This will be helpful to look back on at the end of the program

SUMMER SCULPT DAILY PROGRESS JOURNAL

Copyright 2018, The Balanced Life, LLC, www.thebalancedlifeonline.com

SUMMER SCULPT DAILY PROGRESS JOURNAL

Welcome to Summer Sculpt!

I’m so glad you signed up. I recognize that there are thousands of other exercise programs out there to choose from, so the fact that you are here in The Balanced Life community brings me such joy.

You are in the right place.

I created this program with women like you in mind; women who are busy, over- committed, and striving to do the best thing for themselves in this crazy season of life.

The Summer Sculpt program will give you a clear, concise plan to care for yourself in the weeks to come.

It’s practical and manageable, yet very intentional.

I’ve created the blueprint, you just have to follow along and give it your best.

The Summer Sculpt Daily Progress Journal is designed to keep you on-track, focused, and motivated as you work through the weekly workouts.

I can’t wait for you to dive in and reap the benefits! See you on the mat,

Robin

How To Use This JournalI know you have a lot on your plate. This journal is designed to simplify and streamline your exercise and self-care routine.

Each day you'll find...

Checklists to ensure that you’re taking care of your body’s basic needs: water, balanced nutrition, and exercise. These are 3 seemingly simple things, but they are often the first to be forgotten when life gets busy.

This journal will take you through the entire 4 weeks of the program and will be an integral tool in your success. I encourage you to create a daily journaling ritual so the journal doesn’t get lost in a pile of papers on your desk.

Space to reflect on the day’s workout. Here you’ll want to make note of things that are going well and things you want to work on. This will be helpful to look back on at the end of the program to see how you’ve progressed..

A prompt to get you thinking about what’s working for you right now and what needs to be improved in your self-care routine.

A quote to keep you motivated and inspired.

And scattered throughout you’ll find a series of “healthy hacks” to help you care for your health when life gets busy. Think of these as shortcuts to a healthy, balanced life.

Print out your journal and add it to your Summer Sculpt Binder. Keep it on your desk or your bedside table. Just find a routine that works for you and make sure to fill it out EVERY day - even if you only have time for a quick scribble.

Enjoy the 4-week journey to a healthier, stronger, more balanced version of the wonderful woman you are!

Progress TrackerBefore you step on the scale I want you think long and hard about whether or not tracking your weight is a healthy thing for you to do this summer.

Some people have a healthy relationship with numbers and the scale, and others do not. If the number on the scale easily affects you, I encourage you NOT to track your weight and measurements during this program. Instead, use the journal to keep track of how you feel, how your body responds, and the physical progress you notice during your workouts.

If you are able to use the scale as an indicator of progress in a healthy manner, then feel free to use this page to make notes of where you start and where you finish so you can see how the healthy changes you’re about to make affect your weight and measurements.

Starting Weight:

Starting Measurements:

Bust:

Waist:

Hips:

Upper Thigh:

Ending Weight:

Ending Measurements:

Bust:

Waist:

Hips:

Upper Thigh:

DAY 1

Water : each box represent s 8 oz . o f water .

Summer Scu lpt Approved : each box represent s your da i ly mea l s (3) and snacks (2) , check them of f when your mea l s are summer scu lp t approved !

Exerc i se

Workout re f l ec t i ons :

What worked we l l today :

One th ing I 'd l i ke to be bet te r about tomorrow:

Hea l thy Hack :When you know you have a busy week , spend a l i t t l e ex t ra on pre -cut , pre - washed vegg ies . Hav ing them on-hand and ready to eat wi l l he lp you snack on rea l food ra ther than reach ing for packaged food .

“In 10 sessions you'll feel the difference, in 20 sessions you'll see the difference, and in 30 sessions you'll have a whole new body.” – Joseph Pilates

DAY 2


Exerc i se


What i s ONE th ing you want to focus on th i s week to he lp you fee l your bes t?

"My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style." - Maya Angelou


DAY 3


Exerc i se


L i s t the th ings you d id today that made you fee l GOOD:

“When life is sweet, say thank you and celebrate. And when life is bitter, say thank you and grow.” - Shauna Niequist

Lis t the th ings you d id today that made you fee l no t so good :


DAY 4


Exerc i se


What i s the ma in obs tac le that keeps you f rom s t i ck ing to your exerc i se rout ine?

What are some ways you can e l im inate that obs tac le?

Hea l thy Hack :I f your morn ings are rushed , prepare breakfas t the n ight before . Have oatmea l in a bowl and ready to heat , tos s your smooth ie ingred ient s in a f reezer bag so a l l you have to do i s dump i t in a b lender and add l iqu id , mix Greek yogur t and f resh f ru i t in a mason jar so that when you open the f r idge i t ’ s ready to eat ! P lann ing ahead wi l l save t ime and s t res s .

“Failing to prepare is preparing to fail.” –John Wooden


DAY 5


Exerc i se


Weekends can be a cha l l enge when i t comes to mak ing hea l thy cho i ces . Cons ider your schedu le and wr i te out a p lan to en joy the weekend wi th a hea l thy sense o f ba lance . When wi l l you indu lge? How wi l l you take care o f yourse l f? How do you want to fee l as you c l imb in to bed on Sunday even ing?

Attitude is the difference between an ordeal and an adventure. - Unknown


DAY 6


Exerc i se


Shame is the most powerful, master emotion. It's the fear that we're not good enough. - Brené Brown

DAY 7

Exerc i seWorkout re f l ec t i ons :




DAY 8


Exerc i se


One goa l fo r the week :

P rac t i ca l s teps to ensure I meet that goa l :

Hea l thy Hack :Lay your exerc i se c lo thes out the n ight before . That way you don ’ t have to wastet ime p i ck ing out an out f i t . Be t te r ye t , s l eep in your exerc i se c lo thes ! Ro l l out o f bed and you ’ re ready to go !

“Rule your mind or it will rule you.” - Horace


DAY 9


Exerc i se


When you fee l s t res sed th i s week , what i s one s t ra tegy you wi l l use to ca lm down and re turn to a p lace o f peace?

The greatest weapon against stress is our ability to choose one thought over another." - William James


DAY 10


Exerc i se


What i s one par t o f your body you ’d l i ke to s t rengthen th i s summer?

“Love yourself first, and everything else falls in line. You really have to love yourself to get anything done in this world.” – Lucille Ball

What i s one par t o f your body you ’d l i ke to make peace wi th th i s summer?


DAY 1 1


Exerc i se


How are you do ing wi th the goa l you se t th i s week?

Need to make any changes to get back on t rack?

Hea l thy Hack :Going for a run? The Jog .FM app wi l l p rov ide a p lay l i s t based on your pace . Saves t ime and keeps you mov ing !

"If you don't like something, change it. If you can't change it, change your attitude." - Maya Angelou


DAY 12


Exerc i se


What i s one th ing you have learned about yourse l f dur ing th i s program so far?

"Never give up, great things take time." - Unknown


DAY 13


Exerc i se


“Don’t let what you can’t do interfere with what you can.” - John Wooden

DAY 14





DAY 15


Exerc i se


Wr i te a pos i t ive a f f i rmat ion that you can repeat to yourse l f th i s week when you ’ re fee l ing negat ive or d i s couraged…

Hea l thy Hack :Have greens that are about to go bad? B lend them wi th a l i t t l e b i t o f water and f reeze them in an i ce cube t ray . Add a few cubes to your nex t smooth ie fo r an easy ant iox idant boos t !

“There’s no amount of external validation that can undo the constant drone of internal criticism.” – Seth Godin


DAY 16


Exerc i se


Do you have your workouts schedu led for the week?

"Either you run the day, or the day runs you." - Jim Rhon

Write the days that you wi l l comple te your P i la tes workouts th i s week…


DAY 17


Exerc i se


How do you fee l about the ba lance o f d i s c ip l ine and indu lgence in your l i f e r ight now?

Hea l thy Hack :Don ’ t have t ime to comple te a fu l l P i la tes v ideo? Break i t in to sma l l chunks… ha l f in the morn ing and ha l f a t n ight or 10 minutes a t a t ime throughout the day .

“The greatest mistake in life is to be continually fearing you will make one.” – Elbert Hubbard


DAY 18


Exerc i se


Wr i te a s ta tement about yourse l f upon comple t ion o f the program. Wr i te in f i r s t person and in the present tense . Imag in ing yourse l f upon comple t ion , wr i te about how you fee l , what you do and what you have accompl i shed .

"We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty." - Maya Angelou


DAY 19


Exerc i se


On a sca le o f 1 - 10 how are you do ing wi th your water in take each day?

Hea l thy Hack :Toss a few ch i cken breas t s in the s low cooker wi th a box o f bro th and cook on low for 7 hours . When you get home f rom work you ’ l l have ready to eat ch i ckenthat can be used for sa lads , wraps , tacos , e t c . !

“The fruits of your labors may be reaped two generations from now. Trust, even when you don’t see the results.” - Henri Nouwen

On a sca le o f 1 - 10 how are you do ing wi th your produce in take each day?

On a sca le o f 1 - 10 how are you do ing wi th comple t ing P i la tes 4x per week?


DAY 20


Exerc i se


“Most people need love and acceptance a lot more than they need advice.” - Bob Goff

DAY 21





DAY 22


Exerc i se


Let ’ s make s l eep a pr io r i ty th i s week . How many hours o f s l eep wou ld you l i ke to get per n ight?

What can you do to make sure you reach that number?

Hea l thy Hack :When you don ’ t have ex t ra t ime for movement in your day , add i t in sma l l doses . Do squats wh i l e you brush your tee th , push-ups dur ing your k id ’ s bath , t r i cep d ips wh i l e you wai t fo r the water to bo i l . Every l i t t l e b i t counts !

“Sleep is the best meditation.” – Dalai Lama


DAY 23


Exerc i se


What l i e s do you be l i eve about yourse l f and your re la t ionsh ip wi th d ie t and exerc i se?

“I did then what I knew how to do. Now that I know better, I do better.” – Maya Angelou


DAY 24


Exerc i se


What i s one pos i t ive change you ’ re not i c ing th i s week?

What i s one th ing you ’d l i ke to improve?

Hea l thy Hack :Set a reminder to pop up on your computer or phone to remind you to get up , move , breathe , and s t re t ch . S i t t ing for too long i s de t r imenta l to your hea l th . L i t t l e breaks can make a b ig d i f fe rence in how you fee l a t the end o f the day .

"We don't have to do all of it alone. We were never meant to." - Brené Brown


DAY 25


Exerc i se


Make o f a l i s t o f reasons you exerc i se that DO NOT have to do wi th lo s ing we ight . What mot ivates you o ther than the s i ze o f your c lo thes?

“When you recover or discover something that nourishes your soul and brings joy, care enough about yourself to make room for it in your life.” – Jean Shinoda Bolen


DAY 26


Exerc i se


How of ten do you th ink about your breath dur ing your workouts?

“Find a place where you are alone. Train yourself in the following way: When you breathe in, experience breathing in. When you breathe out, be fully conscious that you

are breathing out. If you cherish and practice this, it will bear great fruit. Whatever you are doing and wherever you are, you will find steadiness, calm, and concentration

if you become conscious of your breathing.” – Majjhima Nikaya

How can you incorporate more deep breath ing in to your da i ly l i f e?


DAY 27


Exerc i se


"She turned her can'ts into cans and her dreams into plans." - Kobi Yamada

DAY 28





Congratulations! You’ve officially completed Summer Sculpt!

I am so impressed by your dedication and perseverance. You should be really proud of your hard work.

If you chose to keep physical stats along the way, remember to go back and fill in your final measurements. Don’t get too caught up in the numbers. A number is just that...a number. The scale doesn’t measure the improvements you’ve made to your health, the progress you have made mentally, or the way you’ve cared for your body through sleep, breathing, positive self-talk, and reflection.

If you stuck with the program (even partially), you are healthier now than you were 4 weeks ago and that is worth celebrating!

Do something kind for yourself today to acknowledge your hard work: get a pedicure, treat yourself to workout wear, or book a massage. You certainly deserve it! Keep up the great work and don’t stop here. This is only the beginning for you. You know you can always find me over at www.thebalancedlifeonline.com and I will continue to provide fun, new ways to keep you motivated and moving forward.

Have a wonderful summer!

xo, Robin

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Documents

2018 SS Daily Progress Journal - The Balanced Life · 2018. 5. 12. · that are going well and things you want to work on. This will be helpful to look back on at the end of the program