food health and happiness tracker pages 30 to 60 · movement how did it go? breathwork feeling...

FOOD, HEALTH AND HAPPINESS

TRACKER

BRUSSELS YOGA LOFT - 18 PLACE DU TOMBERG

1200 BRUSSELS - [email protected]

1: FOOD

WEEK 4 DAY 22

2: EXERCISE / BREATHING 3: DAILY GRATITUDE WORKSHEET

time How what where How

much I ate I was I felt

Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st

Movement How did it go?

Breathwork Feeling afterwards

3 things I am grateful for today / something I

did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 4 DAY 23




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 4 DAY 24




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 4 DAY 25




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 4 DAY 26




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 4 DAY 27




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 4 DAY 28




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 5 DAY 29




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 5 DAY 30




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 5 DAY 31




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 5 DAY 32




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 5 DAY 33




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 5 DAY 34




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 5 DAY 35




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 6 DAY 36




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 6 DAY 37




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 6 DAY 38




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 6 DAY 39




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 6 DAY 40




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 6 DAY 41




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 6 DAY 42




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



THE REINTERGRATION PHASE

Congratulations! You’ve made it to the wind-down phase of your 45-day challenge. Over the next few days you’ll spend a little time revisiting quizzes that you took at the start and assessing how far you’ve come. We like to call this the “great reveal” part of the challenge. Today, all we ask if you ip back to pages 3, 5 and 6 to complete the “after” portions of your Baseline Quiz, Flourishing Scale and BMI evaluation and then do something celebratory just for you. Perhaps it’s a hike with a friend, a glass of red wine or treat yourself to a dinner out. No matter what it is, you earned it, so enjoy it thoroughly!

Day 43

Day 44

Day 45

Today we want to encourage you to revisit your gratitude logs from the last 6 weeks. Warning: Reviewing all the blessings you took pause to notice and physically document in your journal can be a truly emotional and transformative step in the process to a more whole and re ective you. Find a cozy chair and settle in to review as many as you like. Take your time and digest each slowly, trying to remember the days you wrote them, what was happening on that day, how did you feel? How do you feel now in retrospect? If you like, write a few lines that recap your gratitude journey and what you feel this exercise has brought to your life:

Welcome to the very last day! You made it. We’re so proud of you and you should be too! There’s no homework today other than an invitation to take all that you’ve accomplished and the changes (physical, emotional, strength, willpower, freedom of attachment) you’ve embraced and enjoy it for the rest of your life.

We hope you've formed some healthy new habits that will remain with you for life!


TRACKER



1: FOOD

WEEK 7 DAY 43




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 7 DAY 44




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



1: FOOD

WEEK 7 DAY 3




Din

ner

Sn

ack

2

L

unch

Sn

ack

1

B

rea

kfa

st




did well ..

_______________________________

_______________________________

_______________________________


TRACKER



ADDITIONAL READING LISTEnjoy these additional resources for even more illuminating reading and learning throughout and beyond your 45-day challenge.

Reading List • The Power of Intention – Dr. Wayne Dyer • Start With Why – Simon Sinek • The Desire Map – Danielle Laporte • Tools of Titans – Tim Ferriss • The Alchemist - Paulo Coelho • Daring Greatly - Dr. Brené Brown • The 5 Love Languages -Gary Chapman • The Untethered Soul - Michael Singer • The Big Leap - Hendricks Gay • Eat That Frog – Brian Tracy • Think and Grow Rich - Napoleon Hill • Good To Great – Jim Collins • A Return to Love -Marianne Williamson • The Obstacle Is The Way – Ryan Holiday • The Life-Changing Magic of Tidying Up - Marie Kondo • The Motivation Manifesto – Brendon Burchard • The Monk Who Sold His Ferrari - Robin Sharma • The Way of the Peaceful Warrior - Dan Millman • Man's Search for Meaning Paperback – Viktor Frankl • The Power of Now: A Guide to Spiritual Enlightenment Paperback – Eckhart Tolle • Becoming a Supple Leopard – Dr. Kelly Starrett and Glen Cordoza • The Roll Model - Jill Miller and Dr. Kelly Starrett

Podcasts • Kwik Brain: Memory Improvement and Acceleration with Jim Kwik • TED Radio Hour by NPR • The Ultimate Health Podcast • The Next Level Podcast with Je Agostinelli • The Robin Sharma Master Sessions • The Tony Robbins Podcast • The Tim Ferriss Show • The School of Greatness with Lewis Howes • London Real • The Good Life Project • The Rich Roll Podcast • Ben Green eld Fitness: Diet, Fat Loss and Performance • The Marie Forleo Podcast

Apps • Insight Timer (for meditation) • Headspace (for meditation) • Spotify (great workout playlists) • Clue (women’s health tracker) • Evernote (for list making and notes) • Sleep cycle (for tracking sleep) • f.lux (adjusts your screen brightness/colour based on the time of day – computers only) • Noisli (sounds, white noise, and colours for productivity or relaxation) • The Mindfulness App (mindfulness made easy)

food health and happiness tracker pages 30 to 60 · movement how did it go? breathwork feeling...

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