NEVER HOPE FOR IT MORE THAN YOU WORK FOR IT
this is YOUR life, live it like you mean it!
c 2015 Dana Bowman | funCTIONAL, LLC | www.funmeetsfunction.com
f
t
emos
for irst &
thank you!
Thanks for letting me be a part of your world and for letting me share a little bit of mine, with you. Thank you for trusting me to help you navigate, chase, and conquer the aspirations you have for your life! Because...why not?!
You picked this planner because you’re ready for change! Like you, I was harboring my dreams & ambitions and needed a way to get them out, organized and in a plan to make them a reality. I knew I needed a PLANNER to get started! I wanted one that was fun but still had a functional structure to help me keep everything
together AND in ONE place. I couldn’t find a planner with all of these qualities so I made one! Turns out more people I knew were looking for the same thing. So, the planner was born! A planner that gives you color and structure to dream big and achieve! On my journey to discovering and living a life based on my definitions of success and freedom, I came across a combination of key elements needed for this type of life. This planner is a collection of those key elements, all working in tandem to help you achieve your goals, live to your potential, and live out what YOU want for your life! Go all-in and dream big, my friend! I’m STOKED for the adventures coming your way! Your fellow adventurer, Dana Bowman chief encourager dana@funmeetsfunction.com www.funmeetsfunction.com
it’s get about t pers o onal ! BELONGS TO:
You’re writing YOUR NAME here because you’re taking OWNERSHIP of the vision you have for your life! No more excuses, wishing, or ‘if only’s’. Time to direct your amazing and creative ENERGY towards positive changes that will bring value to your life!
Keep in mind that if you’re looking for a quick fix, this is not the planner for you. Changing your life and chasing your dreams requires much more stamina than what’s needed for quick fixes. This time is about defining what you want for your life while gaining the courage to go get it! Don’t let doubt be stronger than your drive to live the life you’ve always imagined! As Marie Forleo so encouragingly says: The world needs that special gift that only you have. I believe that 100% and it didn’t come easy. I also believe this for you! I believe the world needs more people to come alive and living passionately, striving for a life they love. That includes you! It’ll take lots of hard work but you can do this! I want to hear about your victories, challenges, conquerings, and also any questions you
have throughout your journey, after all, we ARE adventuring together! Send an email my way and let me know how you’re doing, dana@funmeetsfunction.com! Time to crush it!
HOW TO USE YOUR
PLANNER
YAY! I’m so excited for you to start your journey! You’ll go through a series of steps that
will help set you up for success, big and small. Requirements: get ready for adventure, see ‘failures’ as learning experiments & opportunities, and dream so big it scares you!
1
FIRST, you will find your VISION and define your WHY(s) Accomplishing your dreams requires a crystal clear vision! That’s where you’ll start! You’re whys come next as they both will push you when you feel like giving up and remind you of why and what you’re working towards.
2
AFTER that, you’ll start getting your GOALS for your VISION in writing You’ll make a goal game plan including: writing goal statements, determining the action steps for each goal, and prioritizing them to be dominated in monthly increments over a span of 3 months.
3
NEXT, you will identify your motivating and distracting HABITS You’ll decide which ones to keep, change, or adopt that will help you become the person you need to be to reach your goals. You’ll create a daily routine of those habits to keep you accountable. Combined with your planner section, your habits will help you focus on the most important behaviors and tasks that will move you closer to your dreams each day.
4
USE your PLANNER for general life activites PLUS your new changes Time to start structuring your life around your goals and not the other way around. You’ll integrate new changes into your daily life. Focuses also include: gratitude, your biggest tasks (frogs), your to-do list, and how you take care of yourself E.V.E.R.Y day. Did I mention success is in what you do daily?!
5
CONCURRENTLY, you’ll be focusing on your HEALTH & WELLNESS Make your health a priority, no excuses. This focus isn’t about becoming a super-model athlete, it’s about taking steps EVERY DAY to improve your
health and become the best version of yourself. You don’t have to have it nailed and figured out, you just have to start! www.funmeetsfunction.com
NELSON MANDELA
VISION & WHYS
THERE IS NO passion TO BE FOUND IN settling FOR A LIFE THAT IS LESS THAN THE ONE YOU ARE capable OF LIVING.
CRYSTALIZE YOUR VISION & WHYS To understand where you want to go and how to get there, you must first know what your VISION is and WHY it matters to you. “If you want to be great at anything, you’ve got to have a clear vision of exactly what you want, why you want it, and when you want it to happen” - Lewis Howes Be SPECIFIC. Dig deep and REALLY get to the heart of what it is that ignites your fire to embark on this adventure. “All of the hows will be meaningless until your whys are powerful enough.” - Darren Hardy. As for when those days come that you feel like a failure, get discouraged, or feel like
giving up, remind yourself of your vision and why you started in the first place. You’ll have
hard days, that’s to be expected, but you have a choice. It’s always ONLY your choice. You may not choose everything that happens to you but you always choose how you will respond. Respond with positivity and greatness!
[We] aren't called to lives where we never have to face discouragement. We must not expect our lives to be so well watered with thoughts of peace, purpose, and power that our souls will never feel dry. Instead, it requires finding a source of strength that runs deeper than circumstances and is not cut off by surges of discouragement. - Steven Furtick After you crystalize your VISION and define your WHYs, share with a friend! Find someone, whether it’s a significant other, family member, or friend and ask them to join you! Hold each other accountable & encourage one another in your pursuits! You have big dreams to accomplish and goals to reach, hold tight to your VISION! If you need some help, no problem! Check out funmeetsfunction.com/resources for more! Vision without action is a dream. Action without vision is a nightmare. -Japanese proverb
YOUR
vision : IS WHERE THE ADVENTURE BEGINS
To live your life with purpose and to your highest potential, you have to discover what it is you want for you life, your vision. “Never underestimate the power of dreams and the influence of the human spirit. We are all the same in this notion: The potential for greatness lives within each of us.” - Wilma Rudolph As Lewis Howes states in his book, The School of Greatness, “Your job is to create a vision that makes you want to jump out of bed in the morning. If it doesn’t, go back to bed until you have a bigger dream.” On the following page we’ll answer the questions he asks, to help you define a vision that makes you want to jump out of bed in the morning!
1
WHO are you / WHAT do you stand for? “Having a real vision isn’t just about clarifying what you want; it’s about defining what and who you want to be.” -Lewis Howes Start with knowing who you are & what you stand for, identifying the type of person you will be even in the face of your toughest moments.
2
YOUR PERFECT day On the road to discovering your vision, a piece of the puzzle is deciding what your perfect day looks like. You’ll answer these questions to help you find out: How do I want every day to look? How do I want to feel every single day? What am I creating daily? Whom am I spending my time with? What places am I exposing myself to? What passions am I fulfilling?
3
What is YOUR vision “It should be something hard to achieve. It must be something that terrifies you when you say it out loud to someone you respect. At the same time, it should be something that is possible to achieve in the allotted time frame provided you put in the work.” -Lewis Howes I couldn’t say it better myeslf! Your vision and whys may evolve throughout your journey, that’s ok , just keep going! www.funmeetsfunction.com
YOUR
vision : PEEL AWAY LAYERS TO BUILD
“WE CAN THINK AND PLAN AND HOPE AND WISH, BUT UNTIL WE DO SOMETHING ABOUT OUR VISION, IT WILL ONLY EVER BE JUST A DREAM. - LEWIS HOWES WHO AM I / WHAT DO I STAND FOR? : WHAT YOU WILL LIVE BY NO MATTER WHAT
MY PERFECT DAY!
WHAT IS MY VISION FOR MYSELF, MY FAMILY, AND THE WORLD?
“Again, your vision won’t come to life without your assuming some risk or taking some action. Mistakes will happen no matter what. It’s part of the game; it’s part of life!” - Lewis Howes
DEFINE YOUR
whys : BECAUSE THEY’RE A BIG DEAL
TIME FOR YOUR WHYS! WRITE DOWN EVERY WHY YOU CAN THINK OF FOR PURSUING THE VISION YOU’VE DESIGNED
Get to the roots of your pursuit and let them (+ your vision) be your driving force! www.funmeetsfunction.com
C.S. LEWIS
GOALS
YOU ARE never TOO OLD TO SET another GOAL OR TO DREAM ANOTHER dream
CREATING A
goal game plan : HOW IT WORKS
Get your goals in writing! There are tons of ways to approach this process so I’m giving you a format that allows you to make this your own and do what works best for you! You’ll choose up to 10 goals you want to accomplish in the next year and we’ll tackle them 3 months at a time. Some will be bigger & take longer and others will change over the course of the year. Embrace the process & give yourself some wiggle room to learn!
It’s important to make sure you’re selecting and setting goals that keep your life balanced. Life-balance areas we’ll focus on include: personal growth
family
leisure & restoration
financial
career/business
health
spiritual growth
relationships
Use the corresponding letters in the top left corner throughout this section to guide you:
a
b
Write each goal as a goal statement As: present tense, specific, measureable, and by when. EX: I am enjoying 1 date night a week with my spouse every week by June 25th. Do a Brainstorm Blueprint for what you’ll need, to accomplish your goals This gives you freedom with your thoughts, just start writing! You can add more along the way.
c
Write & break down each goal statement into small daily action steps Some goals need habits in order to be achieved, you’ll identify if that’s the case on each goal sheet. Follow the remaining stepping blocks on these pages to achieve your goals!
d
Determine what action steps you will accomplish from month to month: You do NOT have to complete all action items for every goal in each month, that’s why we’re planning! Be patient with yourself and this process, remember, no quick fixes! EXAMPLE MONTH:
6thTrip
Details Ironed out
12th
3
MONTH ______
june
Finish 1-2 books - Book title - Book title
30th
Get Certified!
This might seem overwhelming but go through each of the steps one by one and you’ll get it!
a CREATING A
goal game plan : GOAL STATEMENTS
WRITE 1-10 GOAL STATEMENTS: PRESENT TENSE, SPECIFIC, MEASURABLE, & BY WHEN THESE CAN BE IMPROVED, CHANGED, OR MODIFIED DURING YOUR PROCESS! 1
2
3
4
5
6
7
8
9
10
STILL NEED HELP FIGURING OUT WHAT GOALS YOU WANT? A LIST OF RESOURCES THAT HELPED ME DECIDE ARE AT FUNMEETSFUNCTION.COM/RESOURCES www.funmeetsfunction.com
b CREATING A
goal game plan : BRAINSTORM BLUEPRINT
BRAINSTORM WHAT YOU’LL NEED TO ACCOMPLISH YOUR GOALS. THIS FORMAT GIVES YOU FREEDOM FOR YOUR THOUGHTS, WE’LL ORGANIZE THEM NEXT!
c CREATING A
goal game plan : ACTION STEPS
GOAL STATEMENT: PRESENT TENSE, SPECIFIC, MEASUREABLE, BY-WHEN
IDENTIFY 3 MAIN ACTION STEPS THAT WILL ACCOMPLISH THIS GOAL
BREAK DOWN YOUR MAIN 3 TO EVEN SMALLER DAILY ACHIEVABLE ACTION STEPS
POTENTIAL BARRIERS:
HOW YOU WILL ANNIHILATE ANY BARRIERS:
ACCOUNTABILITY:
I TOLD
ABOUT THIS GOAL!
HABIT IF NEEDED: www.funmeetsfunction.com
c CREATING A
goal game plan : ACTION STEPS
GOAL STATEMENT: PRESENT TENSE, SPECIFIC, MEASUREABLE, BY-WHEN
IDENTIFY 3 MAIN ACTION STEPS THAT WILL ACCOMPLISH THIS GOAL
BREAK DOWN YOUR MAIN 3 TO EVEN SMALLER DAILY ACHIEVABLE ACTION STEPS
POTENTIAL BARRIERS:
HOW YOU WILL ANNIHILATE ANY BARRIERS:
ACCOUNTABILITY: HABIT IF NEEDED:
I TOLD
ABOUT THIS GOAL!
c CREATING A
goal game plan : ACTION STEPS
GOAL STATEMENT: PRESENT TENSE, SPECIFIC, MEASUREABLE, BY-WHEN
IDENTIFY 3 MAIN ACTION STEPS THAT WILL ACCOMPLISH THIS GOAL
BREAK DOWN YOUR MAIN 3 TO EVEN SMALLER DAILY ACHIEVABLE ACTION STEPS
POTENTIAL BARRIERS:
HOW YOU WILL ANNIHILATE ANY BARRIERS:
ACCOUNTABILITY:
I TOLD
ABOUT THIS GOAL!
HABIT IF NEEDED: www.funmeetsfunction.com
d CREATING A
goal game plan : MONTHLY INCREMENTS
REALISTICALLY CHOOSE WHICH ACTION STEPS YOU’LL ACCOMPLISH PER MONTH THAT WILL MOVE YOU CLOSER TO YOUR GOALS
MONTH # _____
MONTH # _____
MONTH # _____
NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE
www.funmeetsfunction.com
DARREN HARDY
HABITS
SUPERSMALL seemingly INCONSEQUENTIAL ADJUSTMENTS CAN AND will REVOLUTIONIZE everything
YOUR HABITS MAKE OR BREAK YOUR SUCCESS You brush your teeth, grab coffee or drive on auto pilot because it’s a habit. It requires minimal energy and effort to do these things because they’re a part of your routine. Your current routine of habits will either make or break your success. If you have positive habits that add value, keep doing them. If some don’t, it’s time to swap them out
for some that will! This will be uncomfortable but don’t let it scare you, let it EXCITE you! At the SAME time, tell your ‘instant gratification’ mindset to kick rocks! Remember, you’re working for more substantial long-term results, not quick fixes. So, you found your vision, defined your whys, figured out your goals, and identified what you have to do to reach them. Time to face the reality of your habits, yay! A daily routine built on good habits is the difference that separates the most successful amongst us from everyone else. - Darren Hardy Pick just a few habits at a time to improve or create and upgrade to others once you’ve
mastered those, it takes time. Put in the effort & be patient with yourself. Get excited!
Utilizing Darren Hardy’s “Rhythm Register” idea from his book, The Compound Effect, Here is How your Habit Sheets shakes loose: (a) identify approx 3 habits (at a time) to improve or create & set a goal for the week (b) track how many times you “achieved” each habit (c) tally if you met your goals at the end of the week (d) evaluate: what went well, what didn’t work, & what you’ll do moving forward
(you’ll see (d) on the following pages)
Just a few examples: New Habit or Behavior Aciton
(a) Drink 60-80oz of H2O 30 minutes of physical activity Date Night with my Dude
MON
TUE
WED
x
x
x
x
x
(b)
THU
FRI
SAT
x x x
(c)
SUN
Achieved
Goal
x
5
5
3
4
1
1
Net
-1
GET STARTED BECOMING HABITUALLY AWARE We’re starting here! There’ll probably be more habits that you need to either keep doing, adopt, or get rid of in order to meet your goals but we’ll just start with three for each. Your habit routine needs to align with your goals and priorities. What kind of person do you need to become? Which habits do you need to continue, acquire, and/or chuck? For more information on how to change your habits and the impact of doing so, go to funmeetsfunction.com/resources 3 OF MY BEST HABITS - to continue
3 OF MY WORSE HABITS - to chuck
1.
1.
2.
2.
3.
3.
3 NEW HABITS I NEED - to acquire to crush it*
WHAT MOTIVATES ME TO CHANGE - these habits
1.
1.
2.
2.
3.
3.
*What you add to your HABITS sheet
“The key is staying aware. If you really want to maintain a good habit, make sure you pay attention to it at least once a day, and you’re far more likely to succeed.” - Darren Hardy www.funmeetsfunction.com
BETTER HABITS FOR A BETTER YOU YEAR MONTH: ____________________ New Habit or Behavior Aciton
WEEK OF: _____________________________ YEAR: ____________ MON
TUE
WED
THU
FRI
SAT
SUN
Achieved
Goal
Net
“Commitment is doing the thing you said you were going to do long after the mood you said it in has left you.” Darren Hardy
WHAT WENT WELL
!! WHAT DIDN’T WORK
? MOVING FORWARD
BETTER HABITS FOR A BETTER YOU YEAR MONTH: ____________________ New Habit or Behavior Aciton
WEEK OF: _____________________________ YEAR: ____________ MON
TUE
WED
THU
FRI
SAT
SUN
Achieved
Goal
Net
“Commitment is doing the thing you said you were going to do long after the mood you said it in has left you.” Darren Hardy
WHAT WENT WELL
!! WHAT DIDN’T WORK
? MOVING FORWARD
www.funmeetsfunction.com
BETTER HABITS FOR A BETTER YOU YEAR MONTH: ____________________ New Habit or Behavior Aciton
WEEK OF: _____________________________ YEAR: ____________ MON
TUE
WED
THU
FRI
SAT
SUN
Achieved
Goal
Net
“Commitment is doing the thing you said you were going to do long after the mood you said it in has left you.” Darren Hardy
WHAT WENT WELL
!! WHAT DIDN’T WORK
? MOVING FORWARD
NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE
www.funmeetsfunction.com
JOHN C. MAXWELL
PLANNER
TO CHANGE YOUR life, YOU NEED TO change YOUR PRIORITIES
DREAMS DON’T JUST START IN JANUARY It’s a great start to get your goals defined and in writing but not quite enough to make them come to life, it’s time to IMPLEMENT!
This is where you become intentional with your time. You’ll fill in the dates for this whole section and I know that may seem tedious but hear me out. My point is that your dreams and the goals you want to achieve don’t JUST start at the beginning of a new calendar year. This format gives you the freedom to jump in, RIGHT where you are! You’ll have a MONTH view along with WEEKLY SHEETS that are used to set your focus on: gratitude, your biggest tasks (aka your frogs), being a better person, what’s swarming through your mind and how you’re going to take care of yourself. Hands down, it’s in your daily actions that you make your dreams happen! When developing a new habit and/or new routine, keep in mind that you’ll continually be revising until you find a rhythm that works for you. Your first attempt may not be very successful but that’s ok and it’s normal. The important thing is to keep trying!
You want to find a rhythm that is sustainable or you could overwhelm yourself before you
even get started. Begin with a few changes and take what you learn each day about those attempts to the next day, improving every time. Because if you don’t get into something you can maintain, you won’t do it at all. - Darren Hardy Remember, there are NO quick fixes here. Expect challenges and ‘failures’ and expect for all of them to impact you in positive ways! There’s always something to learn from an experience, even if it’s to NEVER do that something again. AND all of it gets you one step closer to finding what does work. Not much of a planner by nature? That’s ok, you can still do this! Swing by our page at funmeetsfunction.com/resources for planning tips & suggestions!
HOW TO MAKE THE MOST OF YOUR WEEKS! TUESDAY _____
WEDNESDAY _____
1
1
1
2
2
2
3
3
3
X:
X:
DUMP & DELEGATE
PD
FROGS
GF
MONDAY _____
ate
GRATEFUL FOR
Start each day with gratitude! You are where you are in this moment for a reason. Even if it’s just for a short amount of time, there is still a lot you can gain. Smile wide and be grateful for the space you’re in right now. Focus on what you can be learning during this time that will keep you moving forward towards your goals.
FROGS
“Eat that Frog” by Brian Tracy says to start your day with the biggest, hardest, and most important tasks to complete, aka your frogs! “If you have to eat two frogs, eat the ugliest one first.” This helps you focus on the bigger tasks that move you closer to your goals more quickly than focusing on the smaller tasks on your to-do list that otherwise wouldn’t. Find your frogs!
PERSONAL DEVELOP
Personal development is a vital part of your success. There is a vast amount of information at your finger tips to help you with ANYTHING you want to tackle. Whether it’s improving or developing a new skill, listening to podcasts, or reading inspirational books etc, make time each day even if only for 15 minutes to improve yourself as a person. Trust me, it’s worth it!
DUMP & DELEGATE
WEEK SH E EXAMPL ET E
If you’re like me you wake up in the morning with a swarm of things going through your mind. Dump it all in this section! *IMPORTANT* After you do the dump (haha) see what you can delegate to someone else - significant other, siblings, parents etc. or even take off your list. Don’t do it all by yourself. Take the relief and freedom that comes with someone helping!
HEALTH TRACKING
X:
day d
This section invites you to start/continue keeping your health your top priority. Making sure your body is hydrated and that you are getting the exercise & rest it needs to function optimally each day is another vital step in this process of success. Adding these to your daily routine will help you remember and plan to make it happen. X: EXERCISE : WATER
GO AFTER YOUR DREAMS GO AFTER YOUR DREAMS GO AFTER YOUR DREAMS GO AFTER YOUR
HOLDING YOURSELF together THROUGH ALL THE PHASES OF CREATION IS WHERE THE REAL work LIES ELIZABETH GILBERT
month
SUNDAY
year
MONDAY
MY VISION
MY WHYS
NOTES
MONTHLY GOALS
www.funmeetsfunction.com
TUESDAY
RIGHT NOW IS YOUR TIME, TURN YOUR VISION INTO REALITY, IT’S WELL WORTH THE EFFORT!
WEDNESDAY
THURSDAY
FRI-YAY
SATURDAY
IMAGINE ALL THE wonderful THINGS THAT WILL NEVER happen IF YOU DO NOTdo THEM UNKNOWN
MONTH:
MY FUNCTIONAL WEEK MY FUNCTIONAL WEEK MY FUNCTIO
TUESDAY _____
WEDNESDAY _____
1
1
1
2
2
2
3
3
3
DUMP & DELEGATE
PD
FROGS
GF
MONDAY _____
X:
X:
notes/reminders
www.funmeetsfunction.com
X:
NAL WEEK MY FUNCTIONAL WEEK MY FUNCTIONAL WEEK MY FUNCTIONAL WEEK MY FUNC
FRI-YAY _____
SATURDAY _____
1
1
1
2
2
2
3
3
3
DUMP & DELEGATE
DUMP & DELEGATE
PD
FROGS
GF
THURSDAY _____
X:
GF
SUNDAY _____
2 3
PD
FROGS
1
this week I rocked / learned
X: DUMP & DELEGATE
X:
X:
MONTH:
MY FUNCTIONAL WEEK MY FUNCTIONAL WEEK MY FUNCTIO
TUESDAY _____
WEDNESDAY _____
1
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2
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DUMP & DELEGATE
PD
FROGS
GF
MONDAY _____
X:
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notes/reminders
www.funmeetsfunction.com
X:
NAL WEEK MY FUNCTIONAL WEEK MY FUNCTIONAL WEEK MY FUNCTIONAL WEEK MY FUNC
FRI-YAY _____
SATURDAY _____
1
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DUMP & DELEGATE
DUMP & DELEGATE
PD
FROGS
GF
THURSDAY _____
X:
GF
SUNDAY _____
2 3
PD
FROGS
1
this week I rocked / learned
X: DUMP & DELEGATE
X:
X:
MONTH:
MY FUNCTIONAL WEEK MY FUNCTIONAL WEEK MY FUNCTIO
TUESDAY _____
WEDNESDAY _____
1
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DUMP & DELEGATE
PD
FROGS
GF
MONDAY _____
X:
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notes/reminders
www.funmeetsfunction.com
X:
NAL WEEK MY FUNCTIONAL WEEK MY FUNCTIONAL WEEK MY FUNCTIONAL WEEK MY FUNC
FRI-YAY _____
SATURDAY _____
1
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DUMP & DELEGATE
DUMP & DELEGATE
PD
FROGS
GF
THURSDAY _____
X:
GF
SUNDAY _____
2 3
PD
FROGS
1
this week I rocked / learned
X: DUMP & DELEGATE
X:
X:
MONTH:
MY FUNCTIONAL WEEK MY FUNCTIONAL WEEK MY FUNCTIO
TUESDAY _____
WEDNESDAY _____
1
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DUMP & DELEGATE
PD
FROGS
GF
MONDAY _____
X:
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notes/reminders
www.funmeetsfunction.com
X:
NAL WEEK MY FUNCTIONAL WEEK MY FUNCTIONAL WEEK MY FUNCTIONAL WEEK MY FUNC
FRI-YAY _____
SATURDAY _____
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DUMP & DELEGATE
DUMP & DELEGATE
PD
FROGS
GF
THURSDAY _____
X:
GF
SUNDAY _____
2 3
PD
FROGS
1
this week I rocked / learned
X: DUMP & DELEGATE
X:
X:
MONTH:
MY FUNCTIONAL WEEK MY FUNCTIONAL WEEK MY FUNCTIO
TUESDAY _____
WEDNESDAY _____
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notes/reminders
www.funmeetsfunction.com
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NAL WEEK MY FUNCTIONAL WEEK MY FUNCTIONAL WEEK MY FUNCTIONAL WEEK MY FUNC
FRI-YAY _____
SATURDAY _____
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DUMP & DELEGATE
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THURSDAY _____
X:
GF
SUNDAY _____
2 3
PD
FROGS
1
this week I rocked / learned
X: DUMP & DELEGATE
X:
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GO AFTER YOUR DREAMS GO AFTER YOUR DREAMS GO AFTER YOUR DREAMS GO AFTER YOUR
NEVER DELUDE YOURSELF INTO BELIEVING THAT YOU REQUIRE SOMEONE ELSE’S blessing IN ORDER TO MAKE YOUR OWN creative WORK ELIZABETH GILBERT
www.funmeetsfunction.com
IT MAY NOT BE easy BUT IT WILL BE worth IT UNKNOWN
HEALTH
YOUR HEALTH & FITNESS ARE IMPORTANT In this section I invite you to work toward the discipline of tracking your health. This includes your physical health, intake of food and beverages while being attentive to how you’re feeling and what NON-SCALE VICTORIES (’NSVs’) you accomplish each week! (NSV ex: passing up on cupcakes at work when you would have otherwise had 3!) I don’t have you focusing 100% on your “scale” weight changes each week because your progress and victories are not all measured by that number. You are MORE than that number and it does not define you! Whether your goal is to lose 10lbs, climb a mountain or climb a flight of stairs, tracking your behavior and progress will help you reach that goal.
a
Take before PHOTOS and MEASUREMENTS Another way to track your NSV’s - photos and measurements don’t always match the scale # - Follow the page suggestions for how to take both - Track and take both in 4-week increments
b
MEAL PREP like a Boss
c
Track your ACTUAL INTAKE
- Choose what meals you want to have for that week - Designate which day you will have them - Remind yourself of your health goals and how you want to feel
- This may still vary from what you planned - it’s up to you to be honest - Helps you see where you can improve from week to week
The goal of this whole section is to record and remember where you started so you can see YOUR progress! Everyone at one time was a beginner, EVERYONE. You CAN do this, you WILL do this, you ARE doing this! Are you feeling like you don’t even know where to start? Well, starting is 1/2 the battle so you’re 1/2 way there! If you need more help or direction, check out our page at funmeetsfunction.com/resources for some extra guidance! Cheers to jumping in!
HOW TO PLAN FOR MEAL PREP SUCCESS Prepping takes time AND saves you time! It might feel like a long day to get everything prepped and divided for the week but you will thank yourself during the week. You won’t expend energy thinking about what to make after a long day at work when you’d rather get take-out instead and you’re more likely to stick to a healthier eating routine. Here’s how this goes:
2
Decide WHEN you want to eat what you’re planning. This keeps you (1) from making bad choices on the go, (2) actually consuming the nutrients you need, and (3) from wasting food you bought because you ate candy instead.
THU
WED
LUNCH
SUN
SIDES
SAT
FRI
DINNER SNACKS
2
TUE
1
MON
Decide WHAT you want to eat for the week that compliments your health and fitness goals ( healthy recipies don’t have to be boring, just better )
BREAKFAST
1
This is another something that takes time to master but you can do it. The earlier you start the more quickly you will be able to find a rhythm. It’s like learning a new language, you’ll eventually get to a point where this is second nature and you won’t have to spend as much energy trying to figure it out. Be patient with the process, you can do it! www.funmeetsfunction.com
a HEALTH AND FITNESS : DATE: / / STARTING
TAKING PHOTOS
progress tracker MEASUREMENTS WAIST
L. ARM
HIPS
BACK
R. ARM
L. THIGH
TWIST
CHEST
R. THIGH
SIDE
/
/
MEASUREMENTS
FRONT
LOSS/GAIN
WEIGHT
4 WEEKS
BACK VIEW
R. ARM
BACK VIEW
CHEST WAIST
TWIST VIEW
HIPS L. THIGH
SIDE VIEW
R. THIGH / SIDE VIEW
LOSS/GAIN
R. ARM
BACK VIEW
CHEST WAIST
TWIST VIEW
HIPS
chest
L. THIGH
SIDE VIEW
R. THIGH
thigh
/
/
WEIGHT
hips
L. ARM 12 WEEKS
waist
R. ARM CHEST WAIST HIPS L. THIGH R. THIGH
PHOTOS TAKEN FRONT VIEW
L. ARM
TAKING MEASUREMENTS
amrs
MEASUREMENTS
WEIGHT
8 WEEKS
KNEE BEND TWIST HIPS
/
PHOTOS TAKEN FRONT VIEW
L. ARM FRONT VIEW
PHOTOS TAKEN
WEIGHT
MEASUREMENTS
LOSS/GAIN
PHOTOS TAKEN FRONT VIEW BACK VIEW TWIST VIEW SIDE VIEW
b HEALTH AND FITNESS : MONTH: _________________
meal prep like a boss
WEEK: ______________________ YEAR: _____________
FITNESS
SUN
SIDES
SNACKS
SAT
FRI
DINNER
THU
LUNCH
WED
TUE
BREAKFAST
MON
If you fail to plan, you plan to fail. DESIGNATE THIS TIME TO BE SUCCESSFUL WITH YOUR NUTRITION
REMINDERS OF YOUR HEALTH GOALS FOR THE WEEK
NUTRITION
WHAT/HOW DO YOU WANT TO FEEL?
www.funmeetsfunction.com
c HEALTH AND FITNESS :
actual intake
If you bite it, write it! BR: Breakfast | LU: Lunch | DN: Dinner | SN: Snack | X: Exercise | DR: Drinks LU
DN
SN x2
X
DR
MON
BR
TUE
oz
WED
oz
THU
oz
FRI
oz
SAT
oz
SUN
oz
oz
b HEALTH AND FITNESS : MONTH: _________________
meal prep like a boss
WEEK: ______________________ YEAR: _____________
FITNESS
SUN
SIDES
SNACKS
SAT
FRI
DINNER
THU
LUNCH
WED
TUE
BREAKFAST
MON
If you fail to plan, you plan to fail. DESIGNATE THIS TIME TO BE SUCCESSFUL WITH YOUR NUTRITION
REMINDERS OF YOUR HEALTH GOALS FOR THE WEEK
NUTRITION
WHAT/HOW DO YOU WANT TO FEEL?
www.funmeetsfunction.com
c HEALTH AND FITNESS :
actual intake
If you bite it, write it! BR: Breakfast | LU: Lunch | DN: Dinner | SN: Snack | X: Exercise | DR: Drinks LU
DN
SN x2
X
DR
MON
BR
TUE
oz
WED
oz
THU
oz
FRI
oz
SAT
oz
SUN
oz
oz
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www.funmeetsfunction.com
NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE
NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE
www.funmeetsfunction.com
NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE NOTE
k n u a o th y
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