PERSONAL JOURNAL
FOR THE SOUL
Journaling is a great way to help increase your Mental Wellness. The beauty of reflective journaling is no one can tell you what is right or wrong- it is yours. You make the rules.
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While journaling keep in mind that the more honest and real you are, the more you will get from this metal exercise. You are total control of what you write- if you feel you are going off on something that doesn't matter- see where it takes you.
WHO ARE YOU
1. The words I live by are..Â
2. I feel like my truest self when..
3. My biggest mistake was.. I learned..
4. My most painful experience was.. it taught me..
5. The words I need to hear are..
WHAT DO YOU WANT
1. I am happiest when..Â
2. Love is..
3. The nicest thing someone could do for me is..
4. I know when someone has succeeded by..
5. My "dream life" has changed from... to..
WHAT DO YOU KNOW/THINK YOU KNOW/WANT TO KNOW
1. I need more..
2. Something that is holding me back is..
3. I want to improve..
4. A sign that I am growing is..
5. Since I was a chid, I have learned..
WHAT IS YOUR UNIQUE PURPOSE
1. The most important things to me are..
2. My biggest goal in life is..
3. My strongest talent is..
4. I am most excited about in life is..
5. I am different than others because..
READING MATERIAL
FOR THE MIND
WORKOUTS
FOR THE BODY
UPPER BODY
Jump Rope (pretend) 30 seconds
10 Pushups
30 Jumping Jacks
5 Arm Circles
10 Bicep Curls w/ cans or something weighted
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15 second Rest
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Repeat 3 times total
FULL BODY
Jumping Jacks 30 seconds
15 Curl Ups/Sit Ups
15 Bicycle Crunches
30 seconds High Knees
15 Squats
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15 second Rest
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Repeat 3 times total
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LOWER BODY
High Knees 30 seconds
10 Forward Lunges (each leg)
10 Side Lunges (each leg)
20 seconds Butt Kicks
10 Wide Squats
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15 second Rest
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Repeat 3 times total
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HEALTHY RECIPES
FOR THE BODY
Under $5
BUFFALO CAULIFLOWER
Makes about 4 servings
1. Microwave 3 cups of Cauliflower in a bowl for 2 minutes
2. Heat up 2 tbsp of Butter/Oil (Olive Oil would be best) in a large pan on stove
3. Add Cauliflower, Hot Sauce, and seasoning of your choice to pan (I like garlic)
4. Stir for 5 minutes
5. Turn off heat and let cool
EAT UP
SMOOTHIE
Makes 1 Large Smoothie
1. Freeze the following fruits over night
Banana (1)
Strawberries (4)
2. In a blender put:
- 3 scoops of yogurt (Greek has the most protein)
** you can also use milk or water
- a squeeze of honey
- frozen fruits
3. Put top on blender and blend
4. Pour in a glass
DRINK UP
SWEET POTATO FRIES
Makes about 3 servings
1. Preheat oven to 425°
2. Put 2 Sweet Potatoes in microwave for 2 minutes on a plate
3. Once Sweet Potatoes has cooled, cut into fry-like slices (you choose what you want them to look like)
4. Lay out on a cookie sheet
5. Put 2 tbsp of oil (olive oil is best) and season (everyone is different on what they like- try new things)
6. Cook for 7 minutes- flip fries so other side can get crisp- 7 more minutes
7. Let cool
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EAT UP