Free printable self care and wellness trackers

Hi again everyone,

So I’m not sure about you, but every so often I get in a real rut with life. I go from being super hyped and excited to chase goals and feeling amazing, to struggling to get out of bed and refusing to leave the house because my confidence is so low, all within the same week. It’s at times like these were I usually get frustrated with myself – I feel like I’ve hit a wall either with my mental or physical health, and I want to PLAN TO CHANGE.

The only problem with my usual plans is I usually come up with ways to track progress that requires way too much effort, and then feel worse afterwards for giving up after a week. Everyone is tracking everything these days – calories, macros, steps, weight, measurements, moods – with hundreds of different apps to juggle. So I thought I’d do it the old fashioned way and make some printable self care and wellness trackers, where everything is all in one place and moods are easily comparable to daily activities or foods consumed.

Here’s what is included:

Page one: Self care planner

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Here you can write down ways of self care that you would like to practice daily, weekly and monthly. For example, I’d like to get into the habit of meditating daily and drinking 2 litres of water daily. I’d like to have a face mask and exfoliate once a week, and once a month have a hair cut or get my nails done. This is for YOU to plan your treats and make sure you’re getting the self care you deserve!

Page two: Daily self care tracker

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I’m looking forward to using this one – I think it’ll be a great tool to develop healthy habits. Some of my goals will be things like ‘morning run’, ‘waking up before 6.30am’, ‘meditation’, ‘no tech day’, ‘read for 1 hour’ and so on. Of course some things will prioritise over others, and the idea isn’t to do as many things as possible – but rather a good way to build on healthy habits and become more aware of how your activities influence your mood. Speaking of…

Page three: Health & mood tracker

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For me personally, I’ll be tracking things like anxiety and bloating, low moods and PMS type symptoms. But anything you struggle with, write it down. You may find you see a positive change once you improve your nutrition and fitness, and be able to link good mood days to certain self care activities, foods or workouts.

Page four: Food & fitness tracker

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Food and fitness is an important part of my life. I’m an active person and I’m generally healthy with my food. But again, this is for you to develop healthy habits. I’ll be tracking things like yoga practice, raw and whole food consumption, ‘treat’ food consumption, sugar consumption, training, stretching and so on.

PLEASE do not fall into the trap of feeling guilty if you begin to notice negative patterns in your trackers.

These are here to help you and make you more aware in a quick and easy way. If you start to feel guilt for breaking a 4 day yoga or healthy eating streak, you’re in it for the wrong reasons. It is to help and motivate you to develop and grow, and practice acts of self love and care. You cannot grow through self hate, so maybe have that as a goal – to start working on that negative voice in your head.

You don’t have to use them all of course – you may find that one is enough and you want to focus on one aspect of your well-being.

Regardless of how you use your trackers, I hope you find them useful and I’ve given you some inspiration. If you have any questions or suggestions for future resources, let me know. I’m considering coming up for one for IBS/food intolerance tracking. What do you guys think?

Don’t forget, if you print these out and use them don’t forget to share them on instagram and tag me so I can see: @mind_body_millie !

Download your free self care and wellness trackers here

Enjoy!

Millie

Adventures

The past couple of days have been great – Simon and I went rock climbing and then to a nearby forest for a walk. I love getting into nature and really just taking a step back from things. It’s been beautiful weather too, I love love love summer!

It was Simon’s first time bouldering. I love doing things like that with him, we always end up laughing so much, usually at each other…

I was a little more confident this time too so I feel like I enjoyed it more. My hands did not thank me afterwards though!

Here’s some snaps of the forest. That picture of Simon and me makes me cringe – we look like such an old couple, what even is that pose!?! Hahaha!

Also I just thought I’d like to report that I discovered a weird rash-like bruising after working out:

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Which freaked me out at first as it didn’t disappear under pressure so I was low-key panicking like HOLY CRAP I’VE GOT MENINGITIS but the placing was too particular and almost the same on either side my chest/arm area. So after doing some trusty googling I discovered it’s called Petechiae. It’s actually fairly common and is basically bleeding under the skin, which can be caused by a variety of things such as sepsis, injuries or sunburns, and also by prolonged straining such as childbirth, or in my case, weight lifting. These, along with the seat belt mark on my neck, did make me look a bit bruised and broken for a couple of days but it didn’t hurt at all apart from just the normal muscle aches I’d have felt anyway.

I brought myself a new diary yesterday to track my food and bloating and hopefully figure out what it is that bloats me. I was even thinking of going vegan for a week or two to give my body a break from whatever it is that’s making me swell up. Don’t get me wrong I don’t feel bloated all the time, but it’s enough to make me feel self conscious or worried about how unpredictable it is! Some days I wake up feeling super lean and by the time I go to bed my stomach has expanded a good 3 or 4 inches! It’s ridiculous!

ANYWHO. Does anyone have any usual intolerances that I might be unaware of? Or bloating home-remedies?

 

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90 days of (super duper) mind, body and me

A couple of summers ago, I decided I needed a bit of a lifestyle change. I decided that instead of trying to mindlessly follow some new diet or ‘fad’, I would learn all I could about what it meant to be healthy, and make as much a physical change I could, in 80 days. I didn’t look at the scales. I would only measure my progress by photos, and by my attitude towards myself (levels of self love). This led to a really positive change in my attitude towards life and what it meant to be healthy. Rather than restricting myself and then feeling temped with all the things I couldn’t do or eat, I’d look at all food I COULD eat and get excited about the idea of how healthy and good for me it was. Instead of seeing treats as a bad thing, I stuck to about an 80%/20% rule, and just decided that for the most part, I didn’t want to eat unhealthily anymore, and that a healthy change needed to come from self love and self respect, not from self hate.

Namaste

As motivation and inspiration (or life) has it’s ups and downs, sometimes it’s impossible to stick to such a positive mentality for a super long period of time (especially with anxiety or any other mental health problems you may be facing). Since that summer, I have pretty much stuck to my 80% 20% rule of good vs ‘bad’ food, and worked out on and off – sometimes for 4 days a week for a few weeks at a time, and then go through phases of maybe one workout once or twice a month.

But I am a personal growth junkie. I like to think I’m quite healthy now, and I’ve been making improvements with becoming more mindful and trying to reduce my day-to-day anxiety.

After some thought over the past couple of days, I’ve decided that since the first one worked so well, I’ll do a similar challenge to before – a 90 day mind, body and soul challenge. So instead of just looking to improve my body image (that will just be a great added bonus) I want to become aware of my mind and the noise it creates, and become skilled in how I manage myself. I want to feel myself grow within myself – to become more mindful, effectively manage my anxiety, and develop skills to become more self-disciplined.

Some ways I’ll do this, are:

  • Exercise 4 days a week. I find exercise, especially weight training, really helps me relieve stress. Because I work at a desk for the most part of my day, I hold a lot of tension in my hips and shoulders.
  • Yoga.
  • Reading – reading about mindfulness, emotions, and just reading for pleasure
  • Creativity – prioritising painting, writing and reading over technology (and sticking with it even though I may feel impatient with myself for ‘not being creative enough’)
  • Tech-tox …spending little to no time online apart from at work and to write my blog (and the occasional Instagram post (follow me if you like! I use Insta mainly for watching other yogi’s flows or workouts for inspiration and posting about health/fitness/mindfulness)
  • Slowly move towards a largely plant based diet and experiment with more plant based foods and recipes ( I always suffer with bloating which really impacts my self confidence and makes me look about 4 months pregnant, so it will be nice to see the difference I feel by learning more about and sorting out my nutrition!)
  • Meditation

90 days from now is the 3rd June. I’m excited to track my progress – physically and mentally!

Has anyone else done anything similar to this? What do you do to unwind and focus on your well being?

Thanks for reading, till next time….xxxx