PLANNER

n
NO LO LLAMES UN SU
call it a plan
"A dream written down with a date
becomes a goal. A goal broken down into
steps becomes a plan. A plan backed by
action makes your dreams come true."
GREG REID
RUEDA DE LA VIDA
NIVEL 10 DE VIDA
MI META
Mi mayor objetivo es...
Establecer las metas más pequeñas:

Dividir su gran meta en varias más pequeña
Mini meta #1 Mini meta #2 Mini meta #3
Haga un plan de acción para sus metas:

¡Qué cosas necesitas para alcanzar tus metas?:
Checklist #1 Checklist #2 Checklist #3

MY GOAL
My biggest goal is....
Set smaller goals:
Divide your big goal into several smaller ones
Mini goal #1 Mini goal #2 Mini goal #3
Make an action plan for your goals:
What things do you need to achieve your goals:
Checklist #1 Checklist #2 Checklist #3

emotional overeating AÑO EN PIXELES
E F M A M J J A S O N D
1
5
100% comiendo
"limpio"
6
8
80% comiendo
9 "limpio"
10
comida trampa
11
12
13
14
comida en exceso
15
emocional
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
Año:
mood
AÑO EN PIXELES
J F M A M J J A S O N D
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
AÑO: 30
31
EPISODIO DE ALIMENTACIÓN
EMOCIONAL
Día:
¿Qué estaba sucediendo antes del episodio ¿Donde estabas en ese momento (ubicación)?
de la comida emocional?
¿Con quién estabas?
¿Qué comiste?
¿Intentaste evitar comer demasiado? ¿Cómo te sentías antes de comer mucho?

si es así, ¿Cómo?
¿Cómo te sentiste después de comer mucho?
¿Sabes qué emoción te hizo comer mucho?

EPISODE OF EMOTIONAL
OVEREATING
Day:
What was happening before the Where were you at the time (location)?
episode of emotional overeating?
Who were you with?
What did you eat?
Did you try to stop yourself from How did you feel before overeating?
overeating? If so, how?
How did you feel after overeating?
Do you know WHAT caused you to overeat emotionally?

OVEREATING
Day:
Who were you with?
What did you eat?

OVEREATING
Day:
Who were you with?
What did you eat?

TRACKING
ENE FEB MAR ABR MAY JUNIO

Habitos: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
HABITS
JULIO AGO SEP OCT NOV DIC

16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 Habitos:
PLAN
MES:
LUNES MARTES MIÉRCOLES JUEVES

MENSUAL
VIERNES SÁBADO DOMINGO
Notas:
30 DAYS OF WEIGHT
MONITORING
Peso inicial: Peso ideal:
Meta #1:
Meta #2:
Meta #3:
Meta #4:
Meta #1
Meta #3 Meta #2
Meta #4
MEDIDAS MENSUALES
MES:
PARTE MÁS ANCHA PARTE MÁS ESTRECHA

DEL PECHO: DEL PECHO:
I Semana: I Semana:
I Semana: I Semana:
PARTE MÁS ANCHA BRAZOS / BICEPS
DEL PECHO I I Semana: I I Semana:
Iv Semana: Iv Semana:
PARTE MÁS ANGOSTA
DEL PECHO
CINTURA LEFT ARM: RIGHT ARM:
BARRIGA
I Semana: I Semana:
I Semana: I Semana:
CADERAS
MUSLO
I I Semana: I I Semana:
WAIST: HIPS:
GEMELOS I Semana: I Semana:
I Semana: I Semana:
I I Semana: I I Semana:
CALFS: STOMACH:
I Semana:
LEFT THIGH: RIGHT THIGH:
I Semana:
I Semana: I Semana: I Semana: I Semana:
I I Semana: I I Semana: I Semana: I Semana:
Iv Semana: Iv Semana: I I Semana: I I Semana:

PLAN SEMANAL
SEMANA:
Peso: LUNES
Calorias:
Macronutrientes:
Metas para esta semana: MARTES
1.
2.
MIÉRCOLES
3.
4.
5.
JUEVES
LISTA DE QUEHACERES:
VIERNES
SÁBADO
DOMINGO
Motivación para esta semana: 1 2 3 4 5 6 7 8 9 10

PLAN DIARIO
Lunes:
"Un viaje de mil kilometros comienza con un solo paso"
Desayuno: Agua:
Calorias: Proteína: Grasa: Carbos:

Pasos::
Almuerzo:
k:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+
Calorias: Proteina: Grasa: Carbos:
Merienda: Entrenamiento:
Comida emocional: SI NO
Pensamientos y emociones:
Cena:
Snack 1:
Total Doručak:
daily intake:

Calorias: Porteina: Grasa: Carbos:
DAILY PLAN
Tuesday::
"Three months from now, you will thank yourself"
Doručak:
Breakfast: Water:
Calories: Protein: Fat: Carbs:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
Emotuonal overeating:
YES NO
Thoughts and emotions:

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

Calories: Portein: Fat: Carbs:
DAILY PLAN
Wednesday::
"When you lose all your excuses, you'll find results."
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Thursday::
"Your only limit is your mind"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Friday::
"Eat like you love yourself!"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Saturday::
"Ït's a slow process, but quitting won't speed it up"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Sunday::
"Fall in love with taking care of yourself"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

REVISIÓN SEMANAL
Los mejores momentos de

esta semana:
Luché con: Ingesta media de calorias

Estoy orguloso de:
para esta semana:
Promedio diario de pasos

para esta semana:
Del 1-10, ¿Cómo fué

esta semana?
WEEKLY PLAN
WEEK:
Weight: MONDAY
Calories:
Macronutrients:
Goals for this week: TUESDAY
1.
2.
WEDNESDAY
3.
4.
THURSDAY
5.
TO DO LIST:
FRIDAY
SATURDAY
SUNDAY
Motivation for this week:

1 2 3 4 5 6 7 8 9 10
DAILY PLAN
Monday::
"Never give up on a dream because of the time
it will take to accomplish!"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Tuesday::
"Allow yourself to be a beginner. No one starts at the top"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Wednesday::
"It won't be easy, but it will be worth it!"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Thursday::
"The only way you will see results is if you stay consistent"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Friday
"It won't be easy, but it will be worth it!"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Saturday
"Your body hears everything your mind says.
Stay positive!"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Sunday
"Stop beating yourself up. You are work in progress;
which means you get there a little at a time, not all at once"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

WEEKLY REVIEW
The best moments in
previous week:
Average calorie intake

I'm proud of: I struggled with:
for this week:
Average daily steps
for this week:
From 1-10, how
was your week?

WEEKLY PLAN
WEEK:
Weight: MONDAY
Calories:
Macronutrients:
1.
2.
WEDNESDAY
3.
4.
THURSDAY
5.
TO DO LIST:
FRIDAY
SATURDAY
SUNDAY

1 2 3 4 5 6 7 8 9 10
DAILY PLAN
Monday:
"You didn't come this far to only come this far"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Tuesday::
"Focus on how far you have progressed
not how far you still have to go"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Wednesday:
"Once you control your mind you can conquere your body"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Thursday::
"You can do it anything, you put your mind to"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Friday:
"We don't grow when things are easy.
We grow when we face challenges!"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Saturday::
"Just because you're struggling, doesn't mean you are failing. Every great success
needs some kind of struggle to get there!"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Sunday:
"The day you plant the seed is not the day you eat the fruit"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

WEEKLY REVIEW
The best moments in
previous week:

for this week:
Average daily steps
for this week:
From 1-10, how
was your week?

WEEKLY PLAN
WEEK:
Weight: MONDAY
Calories:
Macronutrients:
1.
2.
WEDNESDAY
3.
4.
THURSDAY
5.
TO DO LIST:
FRIDAY
SATURDAY
SUNDAY

1 2 3 4 5 6 7 8 9 10
DAILY PLAN
Monday::
"Someday you will look back on all the progress you made and be so glad
you didn't give up when you felt that was your only option"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Tuesday:
"Progress looks different on everyone"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Wednesday::
"Don't wait until you've reached your goal to be proud of yourself. Be proud
of every step you take toward reaching your goal"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Thursday:
"If you get tired, learn to rest, not quit!"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Friday::
"Fall in love with the process of becoming the very best
version of yourself"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Saturday:
"Never give up, because great things take time"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

DAILY PLAN
Sunday::
"When you start taking care of yourself, you start feeling better, you start looking
better and you start to attract better. It all starts within you"
Doručak:
Breakfast: Water:

Steps::
Doručak:
Lunch:
1K 2K 3K 4K
5K 6K 7K 8K
9K 10K 11K 12K+

Doručak:
Dinner:: Workout:
YES NO

Doručak:
Snack 1:
Doručak:
Snack 2:
Total Doručak:
daily intake:

WEEKLY REVIEW
The best moments in
previous week:

for this week:
Average daily steps
for this week:
From 1-10, how
was your week?

Lista de compras:
Carne y pescado: Productos diarios y huevos: Panes/ granos:
Comida enlatada:
Comida congelada: Aceite/manteca:
Condimentos:
Frutas y vegetales:
Nueces y semillas:
Otros:
grocery list
Meat and fish: Dairy products and eggs: Bread/grains:
Canned foods:
Frozen food: Oil/butter:
Condiments:
Fruits and veggies:
Nuts and seeds:
Other:
MI RECETARIO:
NOMBRE DE LA RECETA: Tiempo de la preparación:
RATING:
Porciones:
INGREDIENTeS: PREPARACIÓN:
my new recipe
Preparation time:: RECIPE NAME:
RATING::
Servings:
PREPARATION: INGREDIENTS:
my new recipe
RECIPE NAME: Preparation time:
RATING:
Servings:
INGREDIENTS: PREPARATION:
my new recipe
Preparation time:: RECIPE NAME:
RATING::
Servings:
PREPARATION: INGREDIENTS:
my new recipe
RECIPE NAME: Preparation time:
RATING:
Servings:
INGREDIENTS: PREPARATION:
RECIPES
WILL I MAKE THAT
RECIPES: RATING: RECIPE AGAIN?
YES / NO
YES / NO
YES / NO
YES / NO
YES / NO
YES / NO
YES / NO
WILL I MAKE THAT
RECIPES RATING: RECIPE AGAIN?
YES / NO
YES / NO
YES / NO
YES / NO
YES / NO
YES / NO
YES / NO

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PLANNER

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n

becomes a goal. A goal broken down into

steps becomes a plan. A plan backed by

action makes your dreams come true."

Mi mayor objetivo es...

Establecer las metas más pequeñas:

Mini meta #1 Mini meta #2 Mini meta #3

Haga un plan de acción para sus metas:

Checklist #1 Checklist #2 Checklist #3

My biggest goal is....

Set smaller goals:

Divide your big goal into several smaller ones

Mini goal #1 Mini goal #2 Mini goal #3

Make an action plan for your goals:

What things do you need to achieve your goals:

Checklist #1 Checklist #2 Checklist #3

¿Con quién estabas?

¿Intentaste evitar comer demasiado? ¿Cómo te sentías antes de comer mucho?

¿Cómo te sentiste después de comer mucho?

¿Sabes qué emoción te hizo comer mucho?

episode of emotional overeating?

Who were you with?

What did you eat?

overeating? If so, how?

How did you feel after overeating?

Do you know WHAT caused you to overeat emotionally?

episode of emotional overeating?

Who were you with?

What did you eat?

overeating? If so, how?

How did you feel after overeating?

Do you know WHAT caused you to overeat emotionally?

episode of emotional overeating?

Who were you with?

What did you eat?

overeating? If so, how?

How did you feel after overeating?

Do you know WHAT caused you to overeat emotionally?

ENE FEB MAR ABR MAY JUNIO

JULIO AGO SEP OCT NOV DIC

LUNES MARTES MIÉRCOLES JUEVES

VIERNES SÁBADO DOMINGO

Peso inicial: Peso ideal:

PARTE MÁS ANCHA PARTE MÁS ESTRECHA

I Semana: I Semana: I Semana: I Semana:

I I Semana: I I Semana: I Semana: I Semana:

Iv Semana: Iv Semana: I I Semana: I I Semana:

Metas para esta semana: MARTES

Motivación para esta semana: 1 2 3 4 5 6 7 8 9 10

Calorias: Proteína: Grasa: Carbos:

9K 10K 11K 12K+

Calorias: Proteina: Grasa: Carbos:

Calorias: Proteina: Grasa: Carbos:

Calorias: Proteina: Grasa: Carbos:

Calorias: Proteina: Grasa: Carbos:

"Three months from now, you will thank yourself"

Calories: Protein: Fat: Carbs:

9K 10K 11K 12K+