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Daily Wellness Log
publication date: Jan 30, 2010
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author/source: Tristan Loo
 Type: Log
Category: Physical Success
Purpose:
To help you record and track your diet, water intake, cardio and resistance exercise and relaxation. This form also has additional space for journaling your day.
Instructions
- Download and print the form by clicking on the download button above. The file is in Adobe PDF format. Note that this is a 2 page form that is designed to be printed front and back. The back side (daily wellness journal) is optional, so do not have to print the back side if you don't want to.
- It is recommended that you print as many forms as you will need during the course of your training. This insures that you will always have a form ready when you need it.
- The diet log at the top is designed for you to keep track of the meals that you eat during the course of your training. If you work with a personal trainer or other qualified health practitioner, you can use this log to provide them specific information regarding your diet. The diet log is also designed to make you more aware of what you are putting into your body and at what times you are eating.
- Although calorie-counting is a poor form of diet management, we have included a calorie section on the diet log primarily to make you more aware of how many calories you are roughly consuming and the approximate caloric value of the meals that you eat regularly. Our goal with this is to make you proficient in "eye-balling" the caloric value of the foods that you consume so that you can adjust accordingly throughout the day instead of blindly consuming what ever is available.
- Water is crucial to a healthy, peak-performing body, so we have included a water intake tracker on this form. Simply cross off one of the cup icons each time you have a glass of plain water. Remember that you require half your body weight in ounces of water each day.
- Cardio or aerobic exercise is a component of many exercise regimes and you have a way to record your cardio workout on this form. We've included key metrics that are applicable to most general-level cardio workouts.
- The strength training log records your resistance training workouts. You have space to record the exercise and the weight & reps used during each set. You have space for up to 3 sets.
- Finally, the space at the bottom is for you to record your relaxation activities. Relaxation is often a missed component to any wellness plan because most people focus on changing their exercise and eating habits. Relaxation is needed to help your body and your mind re-charge. Dedicate some time each day to relax and just "be." Some common forms of relaxation are: meditation, yoga, walking, watching television, talking to a good friend, etc. Make time for yourself each day.
- The second page (Daily Wellness Journal) is designed to be printed on the reverse side of the first page. The daily wellness journal has no official guidelines as to its use, but most people use it to record daily thoughts or to journal about their fitness progress each day. It can also be used for notetaking by yourself or by your personal trainer.
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