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Personal Planner Sheets for Wellness

The document provides instructions and templates for a personal planner from Tritofly, including meal planning, workout planning, exercise and food logging, positive affirmations and gratitude, goal setting, monthly project planning, and daily quotes. The planner is designed to help with weight loss goals and maintaining a positive mindset through organization and tracking of meals, exercise, thoughts, and goals.

Uploaded by

Musey
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
323 views13 pages

Personal Planner Sheets for Wellness

The document provides instructions and templates for a personal planner from Tritofly, including meal planning, workout planning, exercise and food logging, positive affirmations and gratitude, goal setting, monthly project planning, and daily quotes. The planner is designed to help with weight loss goals and maintaining a positive mindset through organization and tracking of meals, exercise, thoughts, and goals.

Uploaded by

Musey
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Instructions for Personal Planner: Provides guidance on how to effectively use the personal planner for meal planning, exercise logging, and goal setting.
  • Daily Meal Planning: Layout for planning meals daily, intended to structure eating plans throughout the week.
  • Daily Food Log: Provides a template for logging daily food intake to track nutrition and diet adherence.
  • Daily Workout Planner: Template for organizing daily workout routines, focusing on planning exercises in advance.
  • Daily Workout Log: Space to log specific workout details including activity type, duration, and repetitions.
  • Daily Affirmations & Gratitude: Section dedicated to positive affirmations and expressing gratitude, encouraging daily reflection.
  • Go For The Goal: Encourages the user to set daily and long-term goals to stay motivated and directed.
  • G.L.A.D. Technique: Daily practice guideline focusing on gratitude, learning, accomplishments, and delights to foster positivity.
  • The Big Picture Goal & Project Sheet: Overview for setting and tracking long-term goals and projects on a 12-month timeline.
  • Quote A Day Journal: Journal pages for logging daily thoughts or reflections, each page beginning with an inspirational quote.

TRITOFLY

Personal Planner
Thousands of candles can be lighted from a single candle, and the life of the candle will not
be shortened. Happiness Never Decreases by being shared.- Buddha

INSTRUCTIONS FOR PERSONAL PLANNER SHEETS

*MEAL PLANNER- MEAL PLANNING IS A GREAT WAY TO ASSIST YOUR


WEIGHT LOSS GOALS. PLANNING AHEAD PREVENTS YOU FROM EATING FAST
FOOD AND OTHER NUTRITIONALLY LACKING OPTIONS.
*WORKOUT PLANNER- STAY ON TOP OF YOUR FITNESS & PLAN YOUR
WORKOUTS AHEAD OF TIME.
*EXERCISE LOG- KEEP TRACK OF YOUR ACTIVITIES. WRITE DOWN EVERY
EXERCISE, INCLUDING SETS, REPS, DURATION, SPEED, DISTANCE,
PERCEIVED EXERTION, UPPER, LOWER, CORE.
*FOOD LOG- IF YOU HAVE TRIED EVERYTHING AND CANNOT LOSE WEIGHT,
START USING A FOOD LOG TO KEEP TRACK OF EVERYTHING YOU EAT. LET'S
SAY THAT EVERY NIGHT YOU ENJOY SNACKING ON A COUPLE THINGS YOU
THINK ARE HEALTHY. WRITE DOWN EVERY MEAL, SNACK, AND DRINK. EVEN
HARD CANDY AND GUM. WRITE IT ALL DOWN. NEXT, TAKE THE TIME TO
FIGURE OUT THE CALORIC VALUE OF EVERYTHING YOU CONSUMED. ARE
YOU SURPRISED BY THE HIGH NUMBER? WE DON'T OFTEN REALIZE HOW
MUCH THE SNACKING EQUATES TO. WE CERTAINLY DIDN'T REALIZE THE
PACKAGE OF REDVINES I JUST ATE EQUATED TO OVER 1000 CALORIES!
THAT IS ALMOST MY TOTAL AMOUNT OF CALORIES NEEDED FOR THE
ENTIRE DAY! NOW THAT YOU ARE ARMED WITH THIS NEW KNOWLEDGE, PUT
IT TO WORK FOR YOU AND REMOVE NIGHTTIME SNACKING. ALTERNATE
INTERVALS WITH NORMAL CARDIO, REMOVE SNACKING AND EXTRA
PORTIONS, AND WATCH YOUR WEIGHT MELT OFF.
*POSITIVE AFFIRMATIONS AND GRATITUDE LOG- KEEP POSITIVE AND
GRATEFUL WITH THIS LOG. SCIENCE HAS PROVEN THAT BOTH CAN CHANGE
YOUR OUTLOOK, REWIRE YOUR BRAIN AND KEEP THE GOOD THOUGHTS
CLOSE.
*GOAL SHEET- KEEP YOUR GOALS IN SIGHT.
*12 MONTH PROJECT SHEET- KEEP YOUR MONTHLY GOALS CLOSE AND ON
MIND. OR USE THIS SHEET TO KEEP TRACK OF YOUR MONTHLY PROJECTS.
*G.L.A.D. TECHNIQUE- I LOVE THIS SHEET. KEEP IT SIMPLE BUT FILL IT OUT
EVERY SINGLE DAY TO START BRINGING POSITIVE THOUGHTS TO THE
FOREFRONT OF YOUR MIND. DOING THIS TYPE OF ACTIVITY OVER AND
OVER WILL HELP TO REWIRE YOUR BRAIN TO FOCUS ON THE GOOD THINGS
AND RECOGNIZE THEM FREQUENTLY, AND IN TIME... FIRST.
IF PRINTING: IF YOU ARE PRINTING THESE SHEETS TO USE, KEEP IN MIND
THAT YOU NEED TO PRINT ENOUGH FOR THE ENTIRE MONTH.FOR EXAMPLE,
PRINT 4 MEAL PLANNERS, 4 WORKOUT PLANNERS, YOU WILL NEED TO PRINT
THE GLAD SHEET DAILY. ETC.
TRITOFLY
Daily meal planning
“By choosing healthy over skinny you are choosing self-love over self-
judgement.” ~Steve Maraboli

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY
TRITOFLY
Daily Food Log
"The food you eat can be either the safest and most powerful form of medicine or the
slowest form of poison." -Ann Wigmore

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY
TRITOFLY
Daily workout Planner
True enjoyment comes from activity of the mind and exercise of the body. the two are ever
connected. - Wilhelm Von Humboldt

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY
TRITOFLY
Daily workout Log
When it hurts-observe. life is trying to teach you something. - anita krizzan

activity-
Duration-
Speed-
Perceived Exertion-
MONDAY Upper/Lower/Core-
Exercises performed-
Reps & Sets-

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY
TRITOFLY
Daily Affirmations & Gratitude
“Strength does not come from the physical capacity. It comes from an indomitable will.” – Ghandi

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

Example; I am worthy of good things - I am grateful to have another


day to blog.
TRITOFLY
Go For The Goal
There's nothing to writing. all you do is sit down at a typewriter and bleed. - Ernest hemingway

GOAL 1

GOAL 2

GOAL 3

GOAL 4

GOAL 5

BIG GOAL
TRITOFLY
G. L. A. D. Technique
Keep answers simple. For example: G- grateful for the energy to work on my blog. L- i learned
several workouts that require zero equipment. A- I finished 2 posts! D- I am delighted I got my To
Do List done! The little things count too!
LIST ONE THING YOU ARE GRATEFUL FOR TODAY.

LIST ONE THING YOU LEARNED TODAY.

LIST ONE THING YOU ACHIEVED TODAY.

LIST ONE THING THAT DELIGHTED YOU

D
TRITOFLY
The Big Picture Goal &
Project Sheet
12-MONTH TIMELINE

JANUARY FEBRUARY MARCH

APRIL MAY JUNE

JULY AUGUST SEPTEMBER

OCTOBER NOVEMBER DECEMBER


TRITOFLY
Quote A Day Journal
Infuse your life with action. Don't wait for it to happen, make it happen. Make your own future. Make your own
hope, Make your own love, and whatever your beliefs, honor your creator, Not by passively waiting for grace to
come down from up high but by doing what you can to make grace happen. your self right now right down here on
earth. - Bradley Witford

DATE:
TRITOFLY
Quote A Day Journal
We can only be said to be alive in those moments when our hearts are conscious of our treasures.” – Thornton
Wilder

DATE:
TRITOFLY
Quote A Day Journal
To know yourself as the Being underneath the thinker, the stillness underneath the mental noise, the love and joy
underneath the pain, is freedom, salvation, enlightenment.- Eckhart Tolle

DATE:
TRITOFLY
Quote A Day Journal
Choosing to be positive and having a grateful attitude is going to determine how are going to live your life. -
Joel olsteen

DATE:

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