Wellness journal

Finding your “Why” and your motivation.
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Find your WHY
Ask yourself what being healthy and more energised would mean for you?
When we write this down, it can help us get there!
Create your health goals where you can get clear on what’s important to you and the steps you’ll need to take to make it happen!
Each time you make a healthy choice, visualise your “why” and it will be a whole lot easier to make the choice toward better wellness.
Time to create your
health goals
For example you might want to…
  • To have more energy to play with the kids and grandkids.
  • Manage your weight to feel better and happier.
  • Lower cholesterol.
  • Move more easily and without pain.
  • Find a better sense of well-being.
  • Feel more positive and emotionally balanced.
  • Increase the confidence you have in your body.
Many of you are familiar with the idea of keeping a food & exercise diary.

The Eat Well. Be Well ethos
enables us to focus on what we
have eaten or have done
toward improved health goals
(not what we haven’t)

You may find it useful to write down everything about your day, including the not-so-positive things. This is up to you!
Just remember to use the journal to celebrate positives, create healthy habit loops, and move forward in your wellness journey.
As you focus on the achievements and reward yourself with positive self-talk, you will feel empowered to keep up the good changes and create new healthy habits. You can do it!
Here are some ideas to get you started.
  • Write down everything you have eaten that is unprocesse: vegetables, fruits, oats, brown rice, quinoa, eggs, meat, nuts & seeds, lentils & beans.
    • Jot down when and how you exercised or moved in any way.
  • Jot down when and how you exercised or moved in any way.
  • Then, take a look back over the day and see where there are gaps in movement or vegetables.
    • Once you are clear on what could improve, write down simple, achievable addition to include the next day.
  • Aim for veggies to be include at least 4 times a day or at each meal
  • Aim for at least 30 mins exercise per day, plus breaks for short bursts of movement if you’re sitting for long period.
  • Include how and when you moved in relation to when you ate.
  • Find opportunities to move more and add a new habit: Park further from the car, running or walking on the spot, take the stairs.
    • Allow time to access, review and reflect with your journal in hand.
    The journal will help you see opportunities for adding nutrients & exercise. You’ll be able to spot partners which will help shape change in order to achieve health goals.
    Remember, focus on the positive and that gradual change in more sustainable.
    Here’s some example of how the journal can help…
    Perhaps you notice:
    What to do:
  • That you’re exercising early, having a huge breakfast later then are suddenly tired.
  • Try having a tiny kick-start breakfast before heading to work or the gym: Half an avocado, handful of dried fruit and nuts or a tablespoon of yoghurt. This will get the metabolism going, provide energy and send the message to the brain that it doesn’t need to panic about when the next meal is coming.
  • You’re not hungry during the day, then are really hungry in the evening, after your meal.
  • Add more healthy food during the day, so your body is satisfied with the nutrient intake and not craving more after dinner.
  • You’re hungry all the time and keep thinking about food.
  • Increase healthy foods and more food to satisfy. Write down ways to distract yourself with a walk or other activity if you feel that you have had sufficient food.
  • That your water intake is insufficient.
  • Drink more water, particularly throughout the morning. Place a glass of water in obvious place to remind you.
  • You’re having trouble sleeping and the food dairy increases awareness of caffeine intake in the afternoon and a heavy evening meal.
  • Eat more and during the day keep dinner light and protein rich. Add some stretches before bed. Head over to the Pilates section!
  • The journal highlighted 3 days which didn’t include any vegetables.
  • Add some veg! Frozen veggies are handy. You could place a pot of herbs on the counter, keep a bag of washed greens in the fridge. Have easy “grab & go” plant foods ready: Mandarins, blueberries, cheery tomatoes, mini peeled carrots.
    • Top Tips:
    • Jot down your achievements in your journal.
    • Focus on positive steps, not what you feel you haven’t achieved.
    • Visualized your cells becoming healthy.
    • The self-talk is super important. Say only kind things about
      your body, focus on what it does for you every day!
    • Re-train your testbeds to enjoy earthier, simple flavors.
    • Keep trying new foods and use positive language about the
      food you are eating. Enjoy the colors, flavors, and textures
      of fresh food.
    Celebrate every step forward,
    however small.
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