10 Sep Personal Wellness Plan Name: Date:

Personal Wellness Plan

Name:

Date:

Goals (3 Points)

Make sure you are creating SMART goals (Specific, Measurable, attainable, Realistic, Time-bound). Where (House, gym, grocery store, etc)? When (time of day)? How?

1.

2.

3.

Motivators (3 points)

What is going to keep me focuses every day? List three motivators as to why you want to make a change in your wellness? (EX. Going on vacation, Fit into clothes to save money, Set a good example for my family, Sleep better, Have more energy). Make sure to explain why or how that item or process will motivate you.

1.

2.

3.

Challenges or Barriers (3 points)

What do I need to overcome? List three challenges that you foresee as possible reasons why you would not be able to reach your goals (Time, schedules, lack of equipment, etc.)

1.

2.

3.

Solutions (3 Points)

How can I get past my challenges? List three ideas and explain each item.

1.

2.

3.

Nutrition (5 points)

Healthy on the go snacks

Snacks should be something YOU will make and help YOU accomplish your goals. Look at the sugar content, fat content, processing, carbohydrates, and protein.

Healthy Snack you can make

1. Snack:

a. Ingredients:

b. How to make it:

2. Snack:

a. Ingredients:

b. How to make it:

3. Snack:

a. Ingredients:

b. How to make it:

4. Snack:

a. Ingredients:

b. How to make it:

5. Snack:

a. Ingredients:

b. How to make it:

Affirmations (3 points)

We all have a little voice within ourselves that constantly tells us when we can or cannot do something and most often that little voice is giving us a million why we cannot. Positive affirmations are a great tool to rewire our subconscious mind and therefore train our little voice from being in a state of negative thinking to a positive one.

· Affirmation Examples

· Happiness is a choice, today I choose to be happy no matter what

· I open to the flow of great abundance in all areas of my life

· I do not have to be perfect; I just have to be me

· As I love myself, I allow others to love me too

· Today, I open my mind to the endless opportunities surrounding me

· My Affirmations (Create your own affirmations)

·

·

·

Workouts (10 points- 5 points for a Body weight workout and 5 points for Full Body)

Each workout should include at least five different exercises with descriptions of how to do the exercise. See sample workout below.

Sample workout below. Use this template if you want.

Exercise	Description	Wt.	Set/Rep
4 Lunge Jump, 4 Jumping Jacks	4 Jumping lunges making sure you get your knees to 90 degrees and then 4 jumping jacks	BW	3×20
1/2 Burpee	Start standing tall and come down into push-up position. Jump up and jump.	BW	3×15
Push-Up Row Triceps Kickback	Start in push-up position with the weights by your chest. Perform a push-up, then one arm single arm row with a triceps kickback. Switch arms and perform again.	10 lbs.	3×15 Each Arm
Run 5 minutes
Over the Head MB	Kneeling throw the MD over your head. Keep core tight	10 lbs.	3×15
Lunge with Twist	Step forward with one foot, front leg bent at 90, chest it up tall, knee behind toe, Walk forward and twist weight wt. side to side	10 lbs.	3×10 Each Leg
Push-Up on MB	One hand on MB perform a pushup and alternate to the opposite arm.	BW	3×16
2 minutes of Cardio- 30 Sec of each Jumping Jacks, Burpees, High Knees, Hockey Jumps (Lateral Jumps)

 

Body Weight Workout (5 points):

Exercise	Description	Wt.	Set/Rep

Full Body Workout (Use two pieces of equipment, 5 points)

Exercise	Description	Wt.	Set/Rep