| Selected Value: 3 (1 min / 5 max) | Yes | Yes | No | No | Tried to do all these but with 3 kids and work it’s not always possible | At the moment the worst iv felt in a very long time | Excercie
Good
Me time |
| Selected Value: 1 (1 min / 5 max) | Yes | Yes | No | Yes | N/a | Not good | Increase water and steps |
| Selected Value: 4 (1 min / 5 max) | Yes | Yes | Yes | Yes | Helps me stay on track | ok, feel like im looking a bit better than last week | Try not to go over my cals so much at the weekend, find it hard with eating out.
Get my steps every day |
| Selected Value: 4 (1 min / 5 max) | Yes | Yes | No | Yes | I feel more prepared for the day | Average | Sleep
Stress
Mental health |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | Yes | Helps get out of the house in morning, more prepared where possible. | Ok | Hit Protein Target
Plan weekend better
Read |
| Selected Value: 4 (1 min / 5 max) | Yes | Yes | Yes | No | Was better at this midweek but not to focus on being consistent at this for the weekends especially. | Meh, don’t feel any change physically. | Track over the weekend and plan ahead.
Hitting all my gym sessions.
Increase water. |
| Selected Value: 4 (1 min / 5 max) | Yes | Yes | Yes | No | Didn’t plan my food because I found when I did plan it the night before the next day I wasn’t in the mood for whatever I had planned | Good | Make sure I hit my protein target
Hit my calorie target
Keep walking everyday
Start new book |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | No | Liking my routine and showing up for myself. | Good | 1) More sleep 2) Less Instagram 3) More steps |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | Yes | It helps me stay on track and be in a good routine and form good habits. | Awful | Avoid body checking. Stay within cals when eating out this week. Don’t say no to doing things because of dieting. |
| Selected Value: 5 (1 min / 5 max) | No | Yes | No | No | Morning routines don't work with small kids 🤣
I work til late soem evenings so don't have time to plan the next day | Not great but feel better knowing I'm doing something | Try get 4 sessions in and walks on the mornings after school runs |
| Selected Value: 2 (1 min / 5 max) | Yes | Yes | Yes | Yes | helps me keep in my calories | better than last week | Stick to my cals
Get more walks - couldnt this week due to the frost
Happy to get one run this week will try for 2 next week |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | No | No | I have not been in the habit of prepping clothes / food for the next day | It’s okay. Could be better as I haven’t exercised in a while. | -> Train 2 days this week
-> Go to sleep earlier
-> Drink more water |
| Selected Value: 2 (1 min / 5 max) | No | Yes | Yes | No | My morning routine can be rushed. If I’m not having breakfast before work I don’t have much else to do. | Meh | Stay within cals over the weekend. |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | Yes | I know i feel way more content when i control what I can. I don't like how I feel in my body right now nd i know through focusing on the every day habits i will make my way towards my goal of not being fixated on my body image. | I felt ok - i dont want to focus on the weight i need to lose. Its hard when its the first week into it. I know consistency will get me to my goal. | -track my weekend and plan it
- continue to have less alcohol (I'm not a big drinker but i want to be more intentional with my choices . eg - wine at dinner . nice 1-2 cocktails and not binge drink.
-get fresh air daily
- long walks on weekends to ensure i get steps in. |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | Yes | Having some sort of routine helps us get our of the house quicker in the morning & it feeld like the morning runs a little smoother.
Made bed every morning because its so nice a night getting into a fresh made bed.
I left both my sons and my clothes on radiator at night - do nice to put on warm clothes on the cold mornings.
"ALL" no but where I can yes, some meals I wasn't making and didn't want to say to dinner with family. | OK | Food - Follow TikTok SazC tip - plan meals
Find more ways to up protein intake
Progress in training sessions at home |
| Selected Value: 1 (1 min / 5 max) | Yes | Yes | No | Yes | Laziness | Not good | Steps
Protein
Gym
Less wine |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | Yes | I always like the term that I am organised so I can be lazy, I'm just trying to make life easier for myself and feel good. | ok, I have put on a few kg in the last few months so I'm trying not to be too hard on myself about that and just accept that thats life and all I can do now is make healthier choices. | I need to get more sleep.
Make easier cooking choices,
Not let myself get too hungry between meals. |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | No | I like a good morning routine! | I feel good, though a little tired as I have my P. | 1) Less screen time - still working on getting that down, 2) Productivity - be less distracted, 3) Even though I walked every day, will aim for higher steps next week. |
| Selected Value: 2 (1 min / 5 max) | Yes | Yes | Yes | Yes | I’m very motivated at the minute to make changes and commit to them. I’ve been in a routine which makes it easier form these habits but also I’ve told other people what my resolutions are so I have to stick by them! | I feel good | Read each night.
Think of 3 positive things I’m looking forward to when I wake up each morning.
Plan my meals better for the weekend |
| Selected Value: 4 (1 min / 5 max) | No | Yes | No | No | 1st week | Awful | Keeping my protein intake up and doing all e workouts |
| Selected Value: 4 (1 min / 5 max) | Yes | Yes | Yes | No | I followed a morning routine to feel more prepared and less messy for the day.
Making my bed made me feel more ready for the day.
I left my clothes out each night to make sure I didn’t just stay in my pjs all morning and feel lazy.
I didn’t plan my food each night because I just genuinely forgot to. | I’m starting to feel good | 1. Stretch after working out
2. More baths
3. Short walk in the morning even just 5/10 minutes |
| Selected Value: 4 (1 min / 5 max) | Yes | Yes | Yes | No | Having a morning routine and a little prep help get out of the house a bit quicker in the morning.
Food planning - need to get back at it and it was a case of using what was in the house this week. | ok | Food Shop
Food Prep - Plan for protein goal
Get Outside |
| Selected Value: 1 (1 min / 5 max) | No | Yes | No | No | Clothes. Bad habit. Need to try
Food . Plan daily | Not good | Water. Steps |
| Selected Value: 4 (1 min / 5 max) | Yes | Yes | Yes | No | Didn’t have as much of a food shop to keep me going for the following day. | Ok | 1. Tracking more accurately now that I have a scales
2. Reaching my 1900kcal target each day. I have never been on such high calories so I’m a bit apprehensive on hitting it each day.
3. Taking time to relax |
| Selected Value: 4 (1 min / 5 max) | No | Yes | Yes | Yes | I didn’t have a morning routine as I had friends staying down a few nights so it made it difficult to have a routine | Not good | More structured morning routine
Get my steps up more
Read more |
| Selected Value: 3 (1 min / 5 max) | Yes | Yes | Yes | No | A morning routine sets me up well for the day, and I am not tracking calories. | I feel good usually, but tired this week as due my P. | Sleep - I had a cold which disrupted my sleep
Journal - I am back journalling now
Me time - want to swap phone time for reading and audio books/podcasts |
| Selected Value: 1 (1 min / 5 max) | No | Yes | No | No | Sick/ Christmas break no routine | Ok. I see changes and know I’ve gained fat but amnt hard on my self for it. | Get back to tracking food and steps.
Go to the gym x3
Go for 2 long walks
Continue to journal. |
| Selected Value: 1 (1 min / 5 max) | No | Yes | No | No | Felt I was still on holidays | Not great | Food shop and meals planned
Workouts planned
Calorie’s put in for tomorrow |
| Selected Value: 1 (1 min / 5 max) | Yes | Yes | No | No | First check in | Not goid | week one Start. Aim 2L per day . |
| Selected Value: 3 (1 min / 5 max) | No | Yes | No | No | Holiday yolo & possibly slipping into old habits | So so- ok | Plan my meals to make sure achieving goals - food shop
Walks on the days I can
3/3 workouts |
