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When you join the Y as a new member, you will get a Passport to Wellness during your orientation.
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ymcahouston.org
WELLNESSTO
WELLNESSTO
ORIENTATION:
Date: ________________ Time: ________________ Wellness Staff: ________________
ACTIVITY PLAN:
Activity: __________________________ M T W T F S S Time: ________________
Activity: __________________________ M T W T F S S Time: ________________
Activity: __________________________ M T W T F S S Time: ________________
IMPORTANT INFORMATION:
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
YMcA Phone Number: ________________________________________
www.ymcahouston.org/_____________________________________________________
OTHER important information
In order to help you be successful in reaching your goals, you must first know
what those goals are. Goals become more tangible when they are written down
in the SMART format.
Examples of SMART Goals:
1. I will increase water intake from 16 ounces per day to 32 ounces per day at
least 5 days per week.
2. I will increase my activity by walking for 20 minutes at least 3 times per week.
MY SMART GOALS:
1. ____________________________________________________________________
_______________________________________________________________________
2. ____________________________________________________________________
_______________________________________________________________________
3. ____________________________________________________________________
_______________________________________________________________________
MY REWARDS:
Examples: buy a new workout outfit, take 30 minutes of “ME” time, read a good
book, buy a new pair of jeans, etc.
1. ____________________________________________________________________
2. ____________________________________________________________________
3. ____________________________________________________________________
Signature:______________________________ Date: __________________________
SpecificMeasurableAttainableRealisticTimely
MY SMART GOALS
WELLNESSTO
Pray for self, family, friends, country, etc.
Go to bed earlyand wake up
30 minutes earlier.
Schedule quality time
with your family members
(individually when you can).
If available, include the steam, sauna or jacuzzi in
your workout.
Visit your house of worship.
Start a personal journal.
Have a small piece of dark chocolate.
Volunteer with a charitable
organization.
Read a book on personal health.
Perform an anonymous act
of kindness.
call an old friend or relative.
Give three compliments today.
SPIRIT MIND Activities&
WELLNESS
TO
WELLNESS
TO
Donate money to a good cause.
Schedule “goof-off” time.
Read a book of faith.
Get up early and watch the sun rise.
Write out a life goal and discuss
with someone close to you.
Write a “thank you” note
to someone.
Get a massage.
Plan a picnic with your family or
someone special in your life.
Do your least favorite activity early in the day.
Tell someone you love them.
Prepare lunches, clothes, etc the night before to
avoid the morning rush.
Smile even if you don’t feel like it!
SPIRIT MIND Activities
WELLNESS
TO
Attend a Group Exercise class.
If available, attend a cardio type dance
class - Zumba, Latin Dance or Line Dancing.
Eat 3 “square” or 5 “small” meals.
Eat frozen grapes, blueberries or
strawberries for a refreshing snack.
Attend a Water Exercise class.
Pack veggies and fruit
as a snack.
Take advantage of your FREE Fitness
Orientation.
Drink 8 glasses of water per day.
Try a new cardio machine (bike, elliptical, stair climber, etc.)
Visit with a trainer and learn how
to spice up your wokout.
Bring a guest with you to try the
YMcA.
chew sugar-free cinnamon gum to
curb your cravings.
B o d y A c t i v i t i e s
WELLNESSTO
WELLNESS
TO
Try Ultimate Frisbee, hiking, martial arts, tennis, swimming,
volleyball, or rock climbing.
If available, try Yoga, Pilates,
or a stretch class.
Walk or run on the treadmill for at least
15 minutes.
Park in the farthest space from
the front door.
Eat a low cholesterol meal
that includes baked/grilled fish.
Workout for 20 minutes
using Strength Equipment.
Add dark leafy vegetables to
your diet.
Prepare a main dish using
dried beans.
Try high fiber cereal.
Eat 3 or more servings
of vegetables.
Try Jell-O for a low calorie treat.
Attend an Ab class or spend
15 minutes doing abdominal
exercises.
B o d y A c t i v i t i e s
WELLNESSTO
B o d y A c t i v i t i e sMY NEW FRIENDS AT THE Y...
Try to collect at least 5 names of members or staff. Feel free to share your email or phone number if you want someone to keep in touch with.
