Nz Ifbmui This section prompts you to record important health information so you are reminded of: • Your medical history and particulars; • Precautions concerning your physical health and any limitations; and • The measurements you are attempting to maintain or change.
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This tool, which you can periodically update, provides prompts for various aspects relating to your health and physical condition. At a glance you will see whether your measurements have altered as the weeks pass. Standard measurements: • Weight (kg / lbs) • Body Mass Index (see below) • Circumferences (cm / in) including neck, bust, upper arm, hips, buttocks
About Me Medical measurements • Resting heart rate • Blood pressure • Blood test levels including cholesterol, glucose, iron and others you may wish to monitor Other considerations • Sleep pattern and amount per 24 hours • Skin condition • Hair condition • Other aspects you may wish to monitor Physical activity Àtness measures for varied activities • Distance • Duration • Weight resistance (kg / lbs) • Repetitions Body Mass Index It is widely accepted that being overweight or underweight presents health risks and a proneness to developing certain diseases, deÀciencies or injuries. Body Mass Index (BMI) can be used as a general guide to estimate your total amount of body fat and whether your weight is in a healthy range for your height. To calculate your BMI divide your weight in kilograms by your height in metres squared, ie kg / m2. If you choose to calculate your BMI, present the result to your health care professional for interpretation and advice speciÀc to you.
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Phone:
Address: Mobile: Email:
Nz Qbsujdvmbst Date of birth:
Other:
Age: Height:
Fnfshfodz Dpoubdut Name:
Phone:
Relationship: Address:
Mobile:
Gbnjmz ' Tvqqpsu Ofuxpslt Name:
Relationship:
Phone:
Name:
Relationship:
Phone:
Name:
Relationship:
Phone:
Name:
Relationship:
Phone:
Name:
Relationship:
Phone:
Name:
Relationship:
Phone:
Name:
Relationship:
Phone:
Name:
Relationship:
Phone:
About Me
Nfejdbm Jogpsnbujpo Blood type: Known allergies:
Nfejdbm Ijtupsz Medical condition
Date of diagnosis
Treatment
Injuries / other
Date of incident
Treatment & precautions
Family history yes/no
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(eg health insurance)
Provider:
No.:
Provider:
No.:
Provider:
No.:
Provider:
No.:
Nz Ifbmui . Qiztjdbm Dpoejujpo Usbdlfs Now Standard Measurements Weight BMI (Body Mass Index) Circumferences: Neck Bust Upper arm Hips Buttocks
Medical Measurements Resting heart rate Blood pressure Blood test levels: Cholesterol Glucose Iron Other Other
Other Considerations Sleep pattern & hrs per 24 Skin condition Hair condition Other Other
Progress Tracker (after 3 weeks)
Progress Tracker (after 6 weeks)
Progress Tracker (after 12 weeks)
Progress Tracker (after 15 weeks)
Progress Tracker (after 18 weeks)
About Me
Progress Tracker (after 9 weeks)
Nz Ifbmui . Qiztjdbm Dpoejujpo Usbdlfs Now
Progress Tracker (after 3 weeks)
Progress Tracker (after 6 weeks)
Physical Activity (Type of activity – distance / duration / weight / repetition / etc) Eg: 8Ç‘Í?̢͙OH
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Î?͸ Í™OȲɚ
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Progress Tracker (after 12 weeks)
Progress Tracker (after 15 weeks)
Progress Tracker (after 18 weeks)
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About Me
Progress Tracker (after 9 weeks)
Xfmmoftt Xbudi Given the relevance of capturing your physical condition details in this journal, a Wellness Watch tool is provided. Minor ailments (eg common cold, muscular strains, sports injuries etc) may lead you to seek treatment and/or advice from a health care professional. As symptoms appear, it may help to record noticeable changes so you can speak to your health care professional with certainty about the order and rate at which symptoms appear and disappear. (Naturally, this tool does not apply to emergencies or obvious sudden illnesses for which you would seek immediate medical attention.)
Concerning symptoms
Date & time Àrst noticed Treatment & care
Condition changes & notes
About Me
Xfmmoftt Xbudi
Concerning symptoms
Date & time Àrst noticed Treatment & care
Condition changes & notes
Xfmmoftt Xbudi
Concerning symptoms
Date & time Àrst noticed Treatment & care
Condition changes & notes
About Me
Xfmmoftt Xbudi
Concerning symptoms
Date & time Àrst noticed Treatment & care
Condition changes & notes
Xfmmoftt Xbudi
Concerning symptoms
Date & time Àrst noticed Treatment & care
Condition changes & notes
About Me
Xfmmoftt Xbudi
Nz Hpbmt You’ve written down ‘where’ you want to be, ie what your well-being journey is about and your physical condition as it is now. But what do you speciÀcally want to achieve? And what measures do you need to monitor so you’ll know whether you’ve succeeded in achieving your ideal state of well-being? You need to deÀne your goal/s. Measurable and speciÀc – not vague, that is the key here! Goals must be achievable and realistic, but the main thing to ensure is that you can look at your goal and objectively assess your progress. Remember the saying “numbers don’t lie”. When you describe how you are going to review your progress, use statements with numbers wherever possible. For example: write - “I want my weight to be in the range of X kg/lbs to Y kg/lbs” rather than – “I want to lose weight” My Goals will help you break down your ideals into simple, achievable statements. Prompted statements are provided to give you a kick-start and help streamline your aspirations into measurable tracking devices. You want to be able to categorically know “Yes, I achieved XYZ”, or “No, I need to keep working.” Applying a speciÀc completion date is essential so you can check how far you’ve ‘journeyed’ within an allotted timeframe. Six My Goals pages are provided; use one or all of them. Your priorities might change and as time passes you may want to set new goals.
About Me
Nz Hpbmt Goal (What do I want to achieve?)
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Timeframe (By when will I achieve it?)
%É‚ČŞÍĽČ‘ČŞS Actions (How will I achieve it?) Healthy eating: Relaxation: Sleep: Other:
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Physical activity:
Performance Measures (How will I know I’ve achieved it?) Want to Àt clothing size Weight range to be Body parts -
to
kg/lbs to
to measure
My own speciÀc measurements: •
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cm/in
kg/lbs to cm/in
Nz Hpbmt Goal (What do I want to achieve?)
Timeframe (By when will I achieve it?) Actions (How will I achieve it?) Healthy eating: Physical activity: Relaxation: Sleep: Other:
Performance Measures (How will I know I’ve achieved it?) Want to Àt clothing size
to
Weight range to be Body parts -
kg/lbs to to measure
My own speciÀc measurements:
kg/lbs cm/in
to cm/in
About Me
Nz Hpbmt Goal (What do I want to achieve?)
Timeframe (By when will I achieve it?) Actions (How will I achieve it?) Healthy eating: Physical activity: Relaxation: Sleep: Other:
Performance Measures (How will I know I’ve achieved it?) Want to Àt clothing size
to
Weight range to be Body parts -
kg/lbs to to measure
My own speciÀc measurements:
kg/lbs cm/in
to cm/in
Nz Hpbmt Goal (What do I want to achieve?)
Timeframe (By when will I achieve it?) Actions (How will I achieve it?) Healthy eating: Physical activity: Relaxation: Sleep: Other:
Performance Measures (How will I know I’ve achieved it?) Want to Àt clothing size
to
Weight range to be Body parts -
kg/lbs to to measure
My own speciÀc measurements:
kg/lbs cm/in
to cm/in
About Me
Nz Hpbmt Goal (What do I want to achieve?)
Timeframe (By when will I achieve it?) Actions (How will I achieve it?) Healthy eating: Physical activity: Relaxation: Sleep: Other:
Performance Measures (How will I know I’ve achieved it?) Want to Àt clothing size
to
Weight range to be Body parts -
kg/lbs to to measure
My own speciÀc measurements:
kg/lbs cm/in
to cm/in
Nz Hpbmt Goal (What do I want to achieve?)
Timeframe (By when will I achieve it?) Actions (How will I achieve it?) Healthy eating: Physical activity: Relaxation: Sleep: Other:
Performance Measures (How will I know I’ve achieved it?) Want to Àt clothing size
to
Weight range to be Body parts -
kg/lbs to to measure
My own speciÀc measurements:
kg/lbs cm/in
to cm/in
About Me
Nz Hpbmt Goal (What do I want to achieve?)
Timeframe (By when will I achieve it?) Actions (How will I achieve it?) Healthy eating: Physical activity: Relaxation: Sleep: Other:
Performance Measures (How will I know I’ve achieved it?) Want to Àt clothing size
to
Weight range to be Body parts -
kg/lbs to to measure
My own speciÀc measurements:
kg/lbs cm/in
to cm/in
Npujwbujoh Joàvfodft Commonly, people are inspired and driven at the outset of any new venture only to Ànd their enthusiasm and diligence wanes. It is widely accepted that forming a new habit requires repeating the behaviour many times. The number of repetitions and length of time this takes differs for each of us. Your biggest challenge for long term behaviour change may therefore be the early days of your new well-being regime. Here’s a simple tool for pre-empting apathy or a change of heart, just in case this happens to you. It may be overkill for the highly disciplined. Even so, it’s recommended that you Àll this out now. After all, forewarned is forearmed! If a symptom of apathy appears, Áip to this tool to remind yourself how you can overcome indifference and eliminate excuses that may hinder your progress towards better well-being. Be Àrm with yourself at this point and you may Ànd strength from your own words later on.
Excuses I may use (that hinder my well-being)
Motivators & actions to eliminate excuses
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Habits I may have (that hinder my well-being)
Motivators & actions to overcome habits
&H * FÇ‘Ó‚ Ó…ÍŠĚ™FÇ‘Í?UIZ ˪ǚґӂ ˪ΕPČ ËŞÎ?S Í?Ó…ODĚ› ČœÓ…Ň…Ě˘OĚ‘ ͧZ ÓŹÎ?SÍ› EBZ
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About Me
Npujwbujoh JoĂ vfodft
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My Well-Being
This journal does not recommend any particular method or program for steering you toward a better state of well-being. Your needs are individual and speci c. You might be following a structured program from week to week or prefer to live more spontaneously. Whatever your situation, this section allows you to monitor the following factors as a general indication of your state of well-being: ‡ 3K\VLFDO FRQGLWLRQ DQG KHDOWK PHDVXUHV ‡ 6OHHS SDWWHrns ‡ +HDOWK\ HDWLQJ ‡ 3K\VLFDO DFWLYLW\ ‡ 5HOD[DWLRQ DQG OLIH EDODQFH
This tool helps you plan and monitor your behaviours across the well-being aspects de ned above.
General Health A generalisation of how you rate your health on a daily basis, eg good, DYHUDJH H[FHOOHQW SRRr.
Sleep Pattern and/or Hours 6OHHS LV DQ LQWHJUDO SDUW RI ZHOO EHLQJ 5HFRrd your sleeping patterns, eg restless, sound; and the number of hours, if you wish.
Healthy Eating When embarking on a new well-being regime you may choose to watch your dietary habits closely and alter them. A revised eating plan may compliment a new physical activity program and help achieve goals such as body toning, improved medical test results or losing/gaining/ maintaining weight.
Physical Activity Provided you are active within your body’s limitations, your health and well-being will bene t from regular physical activity. There is a vast array of exercise, sport and recreation pursuits from which to choose. Whatever your physical activity involves – be it weights training, walking or running kilometres, swimming, playing team sports – this tool uses the measure of active time as a tracking device.
Relaxation & Balance It may seem contradictory to track relaxation. However, for many of us the demands of modern life mean we have to consciously make time for ourselves and prioritise ‘time-out’. Use the Weekly Well-Being Tracker to prompt yourself that time for you is important to overall well-being. Record your moments of ‘me-time’ and what you did. At a glance you can monitor whether you are getting enough relaxation and balance.
A Progress Tracker is included every three weeks. Use this page to re ect upon your achievements for the previous period. Use the tracker to assess your progress and whether you’re getting the most from your efforts and chosen programs. Think of it as your conscience giving you a little nudge to be sure you’re being true to yourself. Write as little or as much as you need. This may also be the time to re-visit your medical practitioner, dietitian or other health professional. If necessary, make changes to your healthy eating, physical activity or other well-being program inclusions to ensure maximum progress towards your goals.
My Well-Being
Because there is a vast array of published healthy eating plans available, this tool merely provides the place to capture your food intake and applicable calculations or summaries. This tool works on the premise that you will gather all the information you want or need, to learn about: ZKDW \RXU VSHFL c needs are for healthy eating; JHQHUDO JXLGHOLQHV IRU KHDOWK\ HDWLQJ LQFOXGLQJ VHUYLQJ VL]HV DQG QXWULWLRQ KRZ LQWDNH IURP WKH IRRG Jroups will affect your health; and PDNLQJ GHFLVLRQV UHJDrding eating programs that best suit you. It is particularly recommended that your healthy eating plan be decided with advice from a medical professional and/or dietitian.
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Appointments
Month
Sun
Mon
Tues
Wed
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Tick
Lists & Information
Qty/ No.
Qty/ No.
Checklist Name:
Tick
Managing your health, accessing a range of services and engaging in pursuits for the bene t of your well-being can feel like a constant outlay of monies. To assist with your budgeting, track expenses here. With regard to medical fees, this tool will help you also keep notes on any private or government rebates to which you are entitled. A space at top allows you to label and categorise separate lists.
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Re: Date Paid/ Due
Details
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Enquiry Date:
Activity & Organisation: P:
Address: Email: Website: Notes:
Enquiry Date:
Activity & Organisation: P:
Address: Email: Website: Notes:
Enquiry Date: Address: Email: Website: Notes:
Activity & Organisation: P:
The Internet is a fabulous resource with thousands of websites devoted to all kinds of well-being topics. The more you search and subscribe to different sites, the more dif cult it is to keep track of the passwords and usernames you’ve registered. Use the tool below to record relevant details of websites you wish to re-visit.
WEBSITE: Username: Password: Email address used: Subscription: Free
Paid
Renewal Date:
Paid
Renewal Date:
Paid
Renewal Date:
WEBSITE: Username: Password: Email address used: Subscription: Free WEBSITE: Username: Password: Email address used: Subscription: Free
WEBSITE: Username: Password: Email address used: Subscription: Free
Paid
Renewal Date:
Paid
Renewal Date:
Paid
Renewal Date:
Paid
Renewal Date:
Paid
Renewal Date:
WEBSITE: Username: Password: Email address used: Subscription: Free WEBSITE: Username: Password:
Subscription: Free WEBSITE: Username: Password: Email address used: Subscription: Free WEBSITE: Username: Password: Email address used: Subscription: Free
Lists & Information
Email address used:
WEBSITE: Username: Password: Email address used: Subscription: Free
Paid
Renewal Date:
Paid
Renewal Date:
Paid
Renewal Date:
Paid
Renewal Date:
Paid
Renewal Date:
WEBSITE: Username: Password: Email address used: Subscription: Free WEBSITE: Username: Password: Email address used: Subscription: Free WEBSITE: Username: Password: Email address used: Subscription: Free WEBSITE: Username: Password: Email address used: Subscription: Free
WEBSITE: Username: Password: Email address used: Subscription: Free
Paid
Renewal Date:
Paid
Renewal Date:
Paid
Renewal Date:
Paid
Renewal Date:
Paid
Renewal Date:
WEBSITE: Username: Password: Email address used: Subscription: Free WEBSITE: Username: Password:
Subscription: Free WEBSITE: Username: Password: Email address used: Subscription: Free WEBSITE: Username: Password: Email address used: Subscription: Free
Lists & Information
Email address used:
If you need to borrow property from others, eg exercise equipment, books, clothing etc, the table below is designed to enable you to keep track of who has lent you what and whether it needs to be returned. Further down the track you may also nd yourself in a position of lending your own health, tness and well-being goods to others and wish to keep a record of these items as well.
Item
Borrowed From Loaned To
Date
To be
Borrowed
returned
/ Loaned
Yes/No
Date Returned
Borrowed From Loaned To
Date
To be
Borrowed
returned
/ Loaned
Yes/No
Date Returned
Lists & Information
Item
Item
Borrowed From Loaned To
Date
To be
Borrowed
returned
/ Loaned
Yes/No
Date Returned
Borrowed From Loaned To
Date
To be
Borrowed
returned
/ Loaned
Yes/No
Date Returned
Lists & Information
Item
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Contacts
The contacts tables have been separated for your convenience into: Professional - for your health and medical practitioners, personal training providers, and other goods and services suppliers relating to well-being. )DPLO\ )ULHQGV – for your personal contacts +HDOWK :HOO %HLQJ *URXSV – for people in your team tness, sport or recreation groups, healthy eating programs or other acquaintances you’d prefer to list together
Profession: Name:
P:
Address:
F: M:
Other: Profession: Name:
P:
Address:
F: M:
Other:
Profession: Name: Address:
P: F: M:
Other: Profession: Name:
P:
Address:
F: M:
Other: Profession: Name:
P:
Address:
F: M:
Other: Profession: Name:
P:
Address:
F: M:
Other:
Name:
P:
Address:
F: M:
Other:
Contacts
Profession:
Profession: Name: Address:
P: F: M:
Other: Profession: Name:
P:
Address:
F: M:
Other: Profession: Name:
P:
Address:
F: M:
Other: Profession: Name:
P:
Address:
F: M:
Other: Profession: Name:
P:
Address:
F: M:
Other:
Name:
Birthday:
Address:
P:
Email:
M:
Child/ren:
Birthday/s:
Name:
Birthday:
F:
Address:
P: F:
Email:
M:
Child/ren:
Birthday/s:
Name:
Birthday:
Address:
P: F:
Email:
M:
Child/ren:
Birthday/s:
Group Name: Day Of The Week: Time: Meeting Place:
Name: Address:
Birthday: P: F:
Email:
M:
Other / Notes:
Name: Address:
Birthday: P: F:
Email:
M:
Other / Notes:
Name: Address:
Birthday: P: F:
Email: Other / Notes:
M:
Name:
Birthday:
Address:
P: F:
Email:
M:
Other / Notes:
Name: Address:
Birthday: P: F:
Email:
M:
Other / Notes:
Name: Address:
Birthday: P: F:
Email:
M:
Other / Notes:
Name: Address:
Birthday: P: F:
Other / Notes:
M:
Contacts
Email: