A weekly wellness tracker can help you SEE WHAT YOUR HABITS ARE and BETTER UNDERSTAND what is helping and what is not to GIVE YOU the ENERGY you need to FLOW, FEEL, and BE WELL.

It is often only when we take the time to detail and compare what we would like to be doing with what we are, in fact doing, we can then reflect, make adjustment and close the gap between the 'I would like to be doing...' and 'I am doing...'.

*Personally, I try to use this template once every few months for a few consecutive weeks. This helps to bring me back down to reality and reset what my baseline nutrition, exercise, focus areas and rest patterns should be/ could be (via test and tweak). It really helps me to be honest with what habits may have crept into my day to day, which may be doing me a dis-service vs. habits that are helping my cause. For which habits, I can then work to transform into routines and rituals that actually serve me and are sustainable.

How to Use:

• PREPARE: At the start of the week input your ‘FOCUS’, ‘TARGETS’ and ‘EXAMPLES’. Then, choose (by highlighting in your favourite colour) FOUR meals which are ANYTHING meals, this to be shared with family, friends or solo, allowing you to be totally FREE - NO RULES 😊
• PLAY: During the week focus on FOOD that is FRESH, in season, full of various COLOURS, and that bring you JOY! Avoid/limit processed foods where possible. TIP: Always have sliced cucumbers/ salad available to pair with meals.
• EXPLORE: Find MOVEMENT that’s FUN and puts a SMILE or giggle on your face!
• REFLECT & RESET: At the end of the week review what happened, what was helpful, what was not and how it made you feel. Remember this is an inside game to help you find your flow, feel and be well.

NOTE: This template is general in nature and it is really important that you do your own research and/or engage a qualified medical/ diet expert to assist you in deciding what your focus areas and targets should be, and what steps you take to achieve them. There is a lot of general information available on the internet regarding diet, exercise and wellness. There are also experts in this field who you can work with to understand your personal circumstances and customize strategies specific to you. So use this tool to aid in your curiosity and journey towards enhancing wellness as well as seeking out help where you feel you need it. You're worth it!

Added Tips:

• Work with WHAT YOU GOT...or less! Less is often more, so you may need to remove some activities to make space for the inputs you need to get the output you desire.
• Make the FAVOURABLE EASIER to access and the UNFAVOURABLE MORE DIFFICULT to reach.
• Make SMALL TWEAKS, incremental adjustments rather than large, disruptive overhauls to help bring you closer to your targets.
• Try to use a regular timeslot EVERYDAY for ‘SELF-CARE’. Suggestion to include a combination of weight training, HIIT/walk/bike, and yoga/pilates. Note: Yoga/pilates and moving meditations are great ‘self-care’ ideas for rest days. Listen to your body.
• Measure your MILK! Be mindful of the amount of MILK you drink. Too much milk can cause digestive issues, a nutrient imbalance & increase the risk of heart disease.
• REDUCE JUICE if possible OR substitute for low sugar fruits (i.e. lime juice; strawberries, oranges, avocado, tomato etc.) Juice can contribute to weight gain, increase the risk of type 2 diabetes, heart disease, and dental problems.
• BREAK IT DOWN: It is a great idea to detail food & drinks in nutritional value categories (i.e. protein, carbohydrates and sugars). Always read the back of food/drink labels or look up what the nutritional value is for the food/drinks you are consuming. You might surprise yourself!
• When in use, you may like to insert into your daily/weekly planner and fill it out at the same time (to save time).