the 12-week exercise habit journal ExerciseBliss.com The Brilaki Organization LLC
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1 the 12-week exercise habit journal ExerciseBliss.com The Brilaki Organization LLC
2 week beginning / / What if you could just wake up in the morning and... Do your daily exercise without having to drag yourself to do it but actually seeing exercise as your daily ritual? Guess what: you can! You can get healthy. You can get in shape without feeling like you have to drag yourself off the couch, or whip yourself. No matter how many times you ve started and stopped exercise in the past. No matter how busy you are. No matter your motivation level. And if you ve been having trouble staying on the exercise wagon... Making exercise a habit will change your life forever. Pg. 2 The Brilaki Organization LLC ExerciseBliss.com
3 put a check on it Did you exercise today? If yes, check the left box. Write your notes on the box on the right. Hi, I m Maria Brilaki, creator of Exercise Bliss. This Journal will be your companion in this journey. Feel free to use it for all 12 weeks, then use a new copy for the next 12 weeks, etc. Journaling will help you FOCUS. It ll help you identify what works for you individually, for your schedule, and your needs. It ll help you plan for good and bad weeks. It ll help you take control of your exercise habit, so that your new habit won t depend on the coming being a good week. You ll be able to exercise regardless. Now let s set the foundation for what is to come. ExerciseBliss.com The Brilaki Organization LLC Pg. 3
4 getting clear about your vision why do you want to exercise? Get toned? Lose 10 pounds? Keep up with your kids? List everything below. create your vision From the above list pick the one-two reasons that are both inspiring and non-threatening. What speaks to your heart? what do you get if you remain as you are? If you decide to keep not exercising, what will you gain? List all possible advantages below. what s more important to you? Compare your vision with all the advantages you listed above. What s more important to you? Why? Pg. 4 The Brilaki Organization LLC ExerciseBliss.com
5 put a check on it CREATE YOUR minimum EXERCISE HABIT RECIPE Did you exercise today? If yes, check the left box. Write your notes on the box on the right. Step 1: Pick your Anchor What habits do you do every day, without fail, around the same time? List them here. Step 2: Pick your Victory dance What s your natural reaction when you WIN, or when you instantly feel proud of yourself? Step 3: Pick your ridiculously small step This is the minimum exercise you ll be doing, esp. handy when life gets in the way and you re about to skip a workout! Example: 2 push-ups Step 4: Pick your preparatory step This is a connecting step between your anchor and your exercise. E.g., After I eat breakfast, I ll put on my training shoes, and [exercise]. Other prep steps: log into Exercise Bliss, get dressed, switch off my smartphone. Step 5: create your minimum exercise habit recipe After I [anchor], I ll [prep step], and do [rid small step]. Then I ll [victory dance] ExerciseBliss.com The Brilaki Organization LLC Pg. 5
6 now let week beginning / / Pg. 6 The Brilaki Organization LLC ExerciseBliss.com
7 put a check on it Did you exercise today? If yes, check the left box. Write your notes on the box on the right. s do it! ExerciseBliss.com The Brilaki Organization LLC Pg. 7
8 sample example intention for the week What do you plan to do? When? Use the Habit Recipe to be SPECIFIC. I plan to work out twice this week, doing one 10-min workout each time. After I eat breakfast on Monday morning, I ll put the dishes in the sink, and then do the first bliss workout. I ll then hold my power stance. I ll do the second one on Wednesday. After I come home from dinner with Josh s parents, I ll get into my workout clothes, log in to ExerciseBliss from my mobile, and just do it. I ll fold the power stance again to give myself those thumbs up! what obstacles may come up? How will you overcome them? Is there a plan B? On Monday I may wake up late. If that should happen, I ll do my workout on Monday evening after work. I ll get home, hang my coat, wash my hands, then do the workout in my work clothes, then put everything in the laundry basket and go shower. About the second workout - we may run late, and there s a chance I might eat a lot (I love that restaurant!). If this happens, I ll do the workout on Thursday morning, after breakfast. end of the week review How did you actually do? What went wrong? What went well? Great! I planned to work out 2 times, and I didn t just get 2 workouts in, I also did a 30-min walk with Sally. What went well: Monday s workout went as planned. Yay! Also, I did go for a walk with Sally on Sun. I really enjoyed it. Weather-permitting I could do more of those. What went wrong: Wendesday s workout did not happen (I ate waaaaay too much to even think about exercise!). The problem was that I didn t sleep well on Wednesday night, and woke up on Thursday feeling like cr*p. Even though doing a 10-min workout is not a big deal, I really didn t feel like doing it. So I postponed it. I did do the workout on Saturday though. I thought I d not do it at all, but on Sat evening I just thought I clearly had no good reason not to do 10 minutes of exercise, plus I KNEW I d just feel so much better if I actually did it. So after I came home from a friend s party, I put in my workout clothes and...done! end of the week wisdom nugget What did you learn this week? It s really not a big deal. I do enjoy exercise. It s a hassle having to plan it, but I know I ll only have to do that for a little while until it becomes a habit. Also - I have no excuse for not doing it. It s not about time. It s about organization. And I feel GREAT when I do it! Pg. 8 The Brilaki Organization LLC ExerciseBliss.com
9 put a check on it week beginning 8 / 31 / 15 Did you exercise today? If yes, check the left box, right below each day. Write your notes on the box on the right. monday Did it as planned! tuesday I hadn t planned any workout for today, but I could have definitely done one in the evening after I put the kids to bed. Note to self: after kids bedtime could be a good time to work out. wednesday Was supposed to do it after dinner with Josh s parents. Bonus points to myself for predicitng this and having a back-up plan to do it on Thursday. thursday Postponed to today, alas I didn t do it. I do feel kind of disappointed :( friday saturday sunday Did my second workout today! Whee! Went for a 30-min walk with Sally. Had a great time. Does this count? I ll have to put a check on it! workouts completed this week 2 out of 3? 4 out of 3? 0 out of 2? 3 out of 2 ExerciseBliss.com The Brilaki Organization LLC Pg. 9
10 week beginning / / intention for the week What do you plan to do? What s the hypothesis? When? Use the Habit Recipe to be SPECIFIC. what obstacles may come up? How will you overcome them? Is there a plan B? results review To complete at the end of the week: How did you actually do? What went wrong? What went well? wisdom nugget To complete at the end of the week: What did you learn this week? Pg. 10 The Brilaki Organization LLC ExerciseBliss.com
11 put a check on it Did you exercise today? If yes, check the left box. Write your notes on the box on the right. monday tuesday wednesday thursday friday saturday sunday workouts completed this week 2 out of 3? 4 out of 3? 0 out of 2? out of ExerciseBliss.com The Brilaki Organization LLC Pg. 11
12 week beginning / / intention for the week What do you plan to do? What s the hypothesis? When? Use the Habit Recipe to be SPECIFIC. what obstacles may come up? How will you overcome them? Is there a plan B? results review To complete at the end of the week: How did you actually do? What went wrong? What went well? wisdom nugget To complete at the end of the week: What did you learn this week? Pg. 12 The Brilaki Organization LLC ExerciseBliss.com
13 put a check on it Did you exercise today? If yes, check the left box. Write your notes on the box on the right. monday tuesday wednesday thursday friday saturday sunday workouts completed this week 2 out of 3? 4 out of 3? 0 out of 2? out of ExerciseBliss.com The Brilaki Organization LLC Pg. 13
14 week beginning / / intention for the week What do you plan to do? What s the hypothesis? When? Use the Habit Recipe to be SPECIFIC. what obstacles may come up? How will you overcome them? Is there a plan B? results review To complete at the end of the week: How did you actually do? What went wrong? What went well? wisdom nugget To complete at the end of the week: What did you learn this week? Pg. 14 The Brilaki Organization LLC ExerciseBliss.com
15 put a check on it Did you exercise today? If yes, check the left box. Write your notes on the box on the right. monday tuesday wednesday thursday friday saturday sunday workouts completed this week 2 out of 3? 4 out of 3? 0 out of 2? out of ExerciseBliss.com The Brilaki Organization LLC Pg. 15
16 week beginning / / intention for the week What do you plan to do? What s the hypothesis? When? Use the Habit Recipe to be SPECIFIC. what obstacles may come up? How will you overcome them? Is there a plan B? results review To complete at the end of the week: How did you actually do? What went wrong? What went well? wisdom nugget To complete at the end of the week: What did you learn this week? Pg. 16 The Brilaki Organization LLC ExerciseBliss.com
17 put a check on it Did you exercise today? If yes, check the left box. Write your notes on the box on the right. monday tuesday wednesday thursday friday saturday sunday workouts completed this week 2 out of 3? 4 out of 3? 0 out of 2? out of ExerciseBliss.com The Brilaki Organization LLC Pg. 17
18 cong first 4 wee remember: not everyone
19 rats! ks? check! is doing it, but you are!
20 week beginning / / intention for the week What do you plan to do? What s the hypothesis? When? Use the Habit Recipe to be SPECIFIC. what obstacles may come up? How will you overcome them? Is there a plan B? results review To complete at the end of the week: How did you actually do? What went wrong? What went well? wisdom nugget To complete at the end of the week: What did you learn this week? Pg. 20 The Brilaki Organization LLC ExerciseBliss.com
21 put a check on it Did you exercise today? If yes, check the left box. Write your notes on the box on the right. monday tuesday wednesday thursday friday saturday sunday workouts completed this week 2 out of 3? 4 out of 3? 0 out of 2? out of ExerciseBliss.com The Brilaki Organization LLC Pg. 21
22 week beginning / / intention for the week What do you plan to do? What s the hypothesis? When? Use the Habit Recipe to be SPECIFIC. what obstacles may come up? How will you overcome them? Is there a plan B? results review To complete at the end of the week: How did you actually do? What went wrong? What went well? wisdom nugget To complete at the end of the week: What did you learn this week? Pg. 22 The Brilaki Organization LLC ExerciseBliss.com
23 put a check on it Did you exercise today? If yes, check the left box. Write your notes on the box on the right. monday tuesday wednesday thursday friday saturday sunday workouts completed this week 2 out of 3? 4 out of 3? 0 out of 2? out of ExerciseBliss.com The Brilaki Organization LLC Pg. 23
24 week beginning / / intention for the week What do you plan to do? What s the hypothesis? When? Use the Habit Recipe to be SPECIFIC. what obstacles may come up? How will you overcome them? Is there a plan B? results review To complete at the end of the week: How did you actually do? What went wrong? What went well? wisdom nugget To complete at the end of the week: What did you learn this week? Pg. 24 The Brilaki Organization LLC ExerciseBliss.com
25 put a check on it Did you exercise today? If yes, check the left box. Write your notes on the box on the right. monday tuesday wednesday thursday friday saturday sunday workouts completed this week 2 out of 3? 4 out of 3? 0 out of 2? out of ExerciseBliss.com The Brilaki Organization LLC Pg. 25
26 week beginning / / intention for the week What do you plan to do? What s the hypothesis? When? Use the Habit Recipe to be SPECIFIC. what obstacles may come up? How will you overcome them? Is there a plan B? results review To complete at the end of the week: How did you actually do? What went wrong? What went well? wisdom nugget To complete at the end of the week: What did you learn this week? Pg. 26 The Brilaki Organization LLC ExerciseBliss.com
27 put a check on it Did you exercise today? If yes, check the left box. Write your notes on the box on the right. monday tuesday wednesday thursday friday saturday sunday workouts completed this week 2 out of 3? 4 out of 3? 0 out of 2? out of ExerciseBliss.com The Brilaki Organization LLC Pg. 27
28 cong you re alread it s totally normal to just s
29 rats! y 8 weeks in! feel stronger + fitter. ayin.
30 week beginning / / intention for the week What do you plan to do? What s the hypothesis? When? Use the Habit Recipe to be SPECIFIC. what obstacles may come up? How will you overcome them? Is there a plan B? results review To complete at the end of the week: How did you actually do? What went wrong? What went well? wisdom nugget To complete at the end of the week: What did you learn this week? Pg. 30 The Brilaki Organization LLC ExerciseBliss.com
31 put a check on it Did you exercise today? If yes, check the left box. Write your notes on the box on the right. monday tuesday wednesday thursday friday saturday sunday workouts completed this week 2 out of 3? 4 out of 3? 0 out of 2? out of ExerciseBliss.com The Brilaki Organization LLC Pg. 31
32 week beginning / / intention for the week What do you plan to do? What s the hypothesis? When? Use the Habit Recipe to be SPECIFIC. what obstacles may come up? How will you overcome them? Is there a plan B? results review To complete at the end of the week: How did you actually do? What went wrong? What went well? wisdom nugget To complete at the end of the week: What did you learn this week? Pg. 32 The Brilaki Organization LLC ExerciseBliss.com
33 put a check on it Did you exercise today? If yes, check the left box. Write your notes on the box on the right. monday tuesday wednesday thursday friday saturday sunday workouts completed this week 2 out of 3? 4 out of 3? 0 out of 2? out of ExerciseBliss.com The Brilaki Organization LLC Pg. 33
34 week beginning / / intention for the week What do you plan to do? What s the hypothesis? When? Use the Habit Recipe to be SPECIFIC. what obstacles may come up? How will you overcome them? Is there a plan B? results review To complete at the end of the week: How did you actually do? What went wrong? What went well? wisdom nugget To complete at the end of the week: What did you learn this week? Pg. 34 The Brilaki Organization LLC ExerciseBliss.com
35 put a check on it Did you exercise today? If yes, check the left box. Write your notes on the box on the right. monday tuesday wednesday thursday friday saturday sunday workouts completed this week 2 out of 3? 4 out of 3? 0 out of 2? out of ExerciseBliss.com The Brilaki Organization LLC Pg. 35
36 week beginning / / intention for the week What do you plan to do? What s the hypothesis? When? Use the Habit Recipe to be SPECIFIC. what obstacles may come up? How will you overcome them? Is there a plan B? results review To complete at the end of the week: How did you actually do? What went wrong? What went well? wisdom nugget To complete at the end of the week: What did you learn this week? Pg. 36 The Brilaki Organization LLC ExerciseBliss.com
37 put a check on it Did you exercise today? If yes, check the left box. Write your notes on the box on the right. monday tuesday wednesday thursday friday saturday sunday workouts completed this week 2 out of 3? 4 out of 3? 0 out of 2? out of ExerciseBliss.com The Brilaki Organization LLC Pg. 37
38 you are amazing Taking care of your body is one of the best things you can do for yourself.
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