The Balanced Life with Robin Long - The Balanced Life · 1/1/2018 · what needs to be improved in your self-care routine. And scattered throughout, you’ll find a series of “Balanced

Progress Journal

Copyright 2018, The Balanced Life, LLC, www.thebalancedlifeonline.com

Welcome to The Balanced Life Reset! I’m so glad you signed up. I recognize that there are thousands of other exercise programs out there to choose from so the fact that you are here in The Balanced Life community brings me such joy. You are in the right place. I created this program with women like you in mind; women who are busy, over- committed, and striving to do the best thing for themselves in this crazy season of life. The Balanced Life Reset program will give you a clear, concise plan to care for yourself in the weeks to come. It’s practical and manageable, yet very intentional. I’ve created the blueprint, you just have to follow along and give it your best. The Balanced Life Reset Progress Journal is designed to keep you on-track, focused, and motivated as you work through the weekly workouts. I can’t wait for you to dive in and reap the benefits! See you on the mat, Robin

How To Use This JournalI know you have a lot on your plate. This journal is designed to simplify and streamline your exercise and self-care routine.

Each day you'll find...

Checklists to ensure that you’re taking care of your body’s basic needs: water, fresh produce, and exercise. These are 3 seemingly simple things, but they are often the first to be forgotten when life gets busy.

This journal will take you through the entire 3 weeks of the program and will be an integral tool in your success. I encourage you to create a daily journaling ritual so that the journal doesn’t get lost in a pile of papers on your desk.

Space to reflect on the day’s workout. Here you’ll want to make note of things that are going well and things you want to work on. This will be helpful to look back on at the end of the program to see how you’ve progressed.

A prompt to get you thinking about what’s working for you right now and what needs to be improved in your self-care routine.

And scattered throughout, you’ll find a series of “Balanced Living Tips" to help you care for your health when life gets busy and quotes to keep you motivated and inspired.

Print out your journal and add it to your Balanced Life Reset Binder. Keep it on your desk or your bedside table. Just find a routine that works for you and make sure to fill it out EVERY day - even if you only have time for a quick scribble.

Enjoy the 3-week journey to a healthier, stronger, more balanced version of the wonderful woman you are!

Track Your ProgressBefore you step on the scale, I want you think long and hard about whether or not tracking your weight is a healthy thing for you to do. Some people have a healthy relationship with numbers and the scale, and others do not. If the number on the scale easily affects you, I encourage you NOT to track your weight and measurements during this program. Instead, use the journal to keep track of how you feel, how your body responds, and the physical progress you notice during your workouts. If you are able to use the scale as an indicator of progress in a healthy manner, then feel free to use this page to make notes of where you start and where you finish so you can see how the healthy changes you’re about to make affect your weight and measurements.

Starting Weight:

Starting Measurements:

Bust: Waist: Hips: Upper Thigh:

Ending Weight:

Ending Measurements:

Bust: Waist: Hips: Upper Thigh:

Day 1

Water : each box represent s 8 oz . o f water .

Fru i t s & Vegg ies : each box represent s 1 /2 cup . 1 se rv ing o f f ru i t = 1 /2 cup , 1 se rv ing o f vegg ies = 1 cup , a im for more vegg ies than f ru i t !

Exerc i se

Workout re f l ec t i ons :

What worked we l l today :

One th ing I 'd l i ke to be bet te r about tomorrow:

Balanced L iv ing T ip:Meal prep can make a big di f ference in your abi l i ty to make healthychoices when you're short on t ime, stressed, or have your hands ful l .Keep containers or pre-cut vegetables in your refr igerator for quick andhealthy snacks!

Day 2



Exerc i se


What i s ONE th ing you want to focus on th i s week to he lp you fee l your bes t?

"A healthy outside starts from the inside." -- Robert Urich

Day 3



Exerc i se


L i s t the th ings you d id today that made you fee l GOOD:

“To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” --William Londen

Lis t the th ings you d id today that made you fee l no t so good :

Day 4



Exerc i se


What i s the ma in obs tac le that keeps you f rom s t i ck ing to your exerc i se rout ine?

What are some ways you can e l im inate that obs tac le?

Balanced L iv ing T ip:Don't have t ime to f i t in a 30 minute workout? Spl i t i t up into two, 15-minute chunks!

Day 5



Exerc i se


Weekends can be a cha l l enge when i t comes to mak ing hea l thy cho i ces . Cons ider your schedu le and wr i te out a p lan to en joy the weekend wi th a hea l thy sense o f ba lance . When wi l l you indu lge? How wi l l you take care o f yourse l f? How do you want to fee l as you c l imb in to bed on Sunday even ing?

“Health is a relationship between you and your body.” -- Terri Guillemets

Day 6



Exerc i se


"He who has health has hope and he who has hope has everything." -- Arabian Proverb

Day 7

Exerc i seWorkout re f l ec t i ons :



Day 8



Exerc i se


One goa l fo r the week :

P rac t i ca l s teps to ensure I meet that goa l :

Balanced L iv ing T ip: Lay your exerc ise c lothes out the night before. That way you don’ t haveto waste t ime pick ing out an outf i t . Better yet , s leep in your exerc iseclothes! Rol l out of bed and you’re ready to go!

Day 9



Exerc i se


When you fee l s t res sed th i s week , what i s one s t ra tegy you wi l l use to ca lm down and re turn to a p lace o f peace?

"The human body has been designed to resist an infinite number of changes and attacks brought about by its environment. The secret of good health lies in successful

adjustment to changing stresses on the body." -- Harry J. Johnson

Day 10



Exerc i se


What i s one par t o f your body you ’d l i ke to s t rengthen?

“Physical fitness can neither be achieved by wishful thinking nor outright purchase.” -- Joseph Pilates

What i s one par t o f your body you ’d to make peace wi th?

Day 11



Exerc i se


How are you do ing wi th the goa l you se t th i s week?

Need to make any changes to get back on t rack?

Balanced L iv ing T ip:

Try to f ind l i t t l e pocke t s o f t ime for movement - squats when you ' re brush ing your tee th , push-ups dur ing bath t ime , o r ca l f ra i ses wh i l e cook ing d inner .

Day 12



Exerc i se


What i s one th ing you have learned about yourse l f dur ing th i s program so far?

“The mind, when housed within a healthful body, possesses a glorious sense of power.” -- Joseph Pilates

Day 13



Exerc i se


“Don’t let what you can’t do interfere with what you can.” -- John Wooden

Day 14




Day 15



Exerc i se


Wr i te a pos i t ive a f f i rmat ion that you can repeat to yourse l f th i s week when you ’ re fee l ing negat ive or d i s couraged…


Have greens that are about to go bad? Blend them with a l i t t le b i t ofwater and freeze them in an ice cube tray. Add a few cubes to your nextsmoothie for an easy ant ioxidant boost !

Day 16



Exerc i se


Do you have your workouts schedu led for the week?

“The acquirement and enjoyment of physical well-being, mental calm and spiritual peace are priceless to their possessors...” -- Joseph Pilates

Write the days that you wi l l comple te your P i la tes workouts th i s week…

Day 17



Exerc i se


How do you fee l about the ba lance o f d i s c ip l ine and indu lgence in your l i f e r ight now?

“I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They'd be happier.”

-- Joseph Pilates

Day 18



Exerc i se


Wr i te a s ta tement about yourse l f upon comple t ion o f the program. Wr i te in f i r s t person and in the present tense . Wr i te about how you fee l , what you do and what you have accompl i shed .

“When all your muscles are properly developed, you will, as a matter of course, perform your work with minimum effort and maximum pleasure.” -- Joseph Pilates

Day 19



Exerc i se


On a sca le o f 1 - 10 how are you do ing wi th your water in take each day?


Set a reminder on your phone or computer to get up every hour andmove. Focus on breathing and stretch your legs and arms. I t wi l l dowonders for your physical and mental health.

On a sca le o f 1 - 10 how are you do ing wi th your produce in take each day?

On a sca le o f 1 - 10 how are you do ing wi th comple t ing P i la tes 4x per week?

Day 20



Exerc i se


Day 21




Congratulations! You’ve officially completed The Balanced Life Reset!

You did it! I am so impressed by your hard work and dedication. If you chose to track your measurements, fill in your final physical stats and measurements. Don't get too caught up in the numbers. The scale doesn’t measure the improvements you’ve made to your health, the progress you have made mentally, or the way you’ve cared for your body through sleep, breathing, positive self-talk, and reflection. Take a look back at your first few days of The Balanced Life Reset and reflect on where you were emotionally and where you are now. If you stuck with the program (even partially), you are healthier now than you were 3 weeks ago and that is worth celebrating! Congratulations, again - I encourage you to treat yourself today to acknowledge your hard work; get a pedicure, treat yourself to workout wear, or book a massage. You certainly deserve it! Keep up the great work and don’t stop here. This is only the beginning for you. xo, Robin

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The Balanced Life with Robin Long - The Balanced Life · 1/1/2018 · what needs to be improved in your self-care routine. And scattered throughout, you’ll find a series of “Balanced