Below you can find my weekly checklist, things that work for me and keeps me healthy, happy and fit. We all deviate from our plan and that is ok. Is you have a great baseline with a bunch of good habits, losing track every now and again will not set you back on your health or your fitness goals. If you think long term this is nothing in the grand scheme of things.You can print it out and at the end of the week mark all the things you’ve accomplished.
What are some good habits you have for yourself?
My Weekly Health Checklist
MOVE!
0 Walking – 10 minutes everydayor0 Walking – 30 minutes several days a weekTimes I walked this week 0 0 0 0 0 0 00 Less than 45 minutes of consecutive sitting0 Taking the stairs everyday0 Taking the bicycle instead of the car
Highly Recommended extras:
0 High Intensity Training – 3 times a week 0 0 00 Stretching – 5 minutes every evening 0 0 0
RELAX!
0 Sleep – 7+ hours a night including naps 0 0 0 0 0 0 00 Breathing – Some form of conscience breathing 0 0 0 0 0 0 00 Outside – Minutes spent outside: Mo___Tue___Wed___Thu___Fri___Sat___Sun___0 Reducing blue light in the evening0 Dimming the lights in the evening/special lamps/candles0 No screen watching 1 hour before bedtime0 No telephone 1 hour before bedtime
SHARE IT!
0 Eating with someone else:This week I ate breakfast/lunch/dinner, with ______________________________0 Times I ate by myself this week 0 0 0 0 0 0 00 Saw friends or family this week0 Did something with my children/family together 0 0 0 0 0 0 0
Weekly Food Checklist
0 0 0 0 0 0 0 Daily 2-4 tablespoons of extra virgin olive oil, coconut oil or grass-fed butter
0 0 0 0 0 0 0 Daily a handful of nutsLike, almonds, macadamia, cashews, pecan, etc
0 0 0 0 0 0 0 Daily 500-800 grams of vegetablesLike, spinach, broccoli, zucchini, fennel, onion, sweet potato, avocado
0 0 0 0 0 3-5 servings of fruit per weekPreferably low fructose fruit like, blueberries, apples, strawberries0 0 Not more than twice a week things like pineapple, mango, pear
0 0 0 3 times a week fat fishLike, mackerel, salmon, sardines, herring
0 0 0 3 times a week a good quality meatLike, beef, pork, chicken, wild game (don’t forget organ meat)
0 At least 10 eggs a weekThis week i had ____ eggs
0 0 0 0 0 If you can handle dairy, full fat yoghurt and any good quality cheese3-5 times a week
For pure enjoyment but to too bad for you either
0 0 2-3 times a piece of dark chocolate, 75% cacao or higher, preferably raw0 0 0 0 3-5 glasses of red wine (if doing daily, not more than 1 glass)0 0 A fine quality bread from your local bakery, preferably sourdough1-2 times a weekMy Health Checklist
Below you can find my weekly checklist, things that work for me and keeps me healthy, happy and fit. We all deviate from our plan and that is ok. Is you have a great baseline with a bunch of good habits, losing track every now and again will not set you back on your health or your fitness goals. If you think long term this is nothing in the grand scheme of things.You can print it out and at the end of the week mark all the things you’ve accomplished.
What are some good habits you have for yourself?
My Weekly Health Checklist
MOVE!
0 Walking – 10 minutes everydayor0 Walking – 30 minutes several days a weekTimes I walked this week 0 0 0 0 0 0 00 Less than 45 minutes of consecutive sitting0 Taking the stairs everyday0 Taking the bicycle instead of the car
Highly Recommended extras:
0 High Intensity Training – 3 times a week 0 0 00 Stretching – 5 minutes every evening 0 0 0
RELAX!
0 Sleep – 7+ hours a night including naps 0 0 0 0 0 0 00 Breathing – Some form of conscience breathing 0 0 0 0 0 0 00 Outside – Minutes spent outside: Mo___Tue___Wed___Thu___Fri___Sat___Sun___0 Reducing blue light in the evening0 Dimming the lights in the evening/special lamps/candles0 No screen watching 1 hour before bedtime0 No telephone 1 hour before bedtime
SHARE IT!
0 Eating with someone else:This week I ate breakfast/lunch/dinner, with ______________________________0 Times I ate by myself this week 0 0 0 0 0 0 00 Saw friends or family this week0 Did something with my children/family together 0 0 0 0 0 0 0
Weekly Food Checklist
0 0 0 0 0 0 0 Daily 2-4 tablespoons of extra virgin olive oil, coconut oil or grass-fed butter
0 0 0 0 0 0 0 Daily a handful of nutsLike, almonds, macadamia, cashews, pecan, etc
0 0 0 0 0 0 0 Daily 500-800 grams of vegetablesLike, spinach, broccoli, zucchini, fennel, onion, sweet potato, avocado
0 0 0 0 0 3-5 servings of fruit per weekPreferably low fructose fruit like, blueberries, apples, strawberries0 0 Not more than twice a week things like pineapple, mango, pear
0 0 0 3 times a week fat fishLike, mackerel, salmon, sardines, herring
0 0 0 3 times a week a good quality meatLike, beef, pork, chicken, wild game (don’t forget organ meat)
0 At least 10 eggs a weekThis week i had ____ eggs
0 0 0 0 0 If you can handle dairy, full fat yoghurt and any good quality cheese3-5 times a week
For pure enjoyment but to too bad for you either
0 0 2-3 times a piece of dark chocolate, 75% cacao or higher, preferably raw0 0 0 0 3-5 glasses of red wine (if doing daily, not more than 1 glass)0 0 A fine quality bread from your local bakery, preferably sourdough1-2 times a week
