WIXLIB

30DayJ O U R N A L

WelcomeThe following is a weight loss journal you can print offand use to help guide you through your journey whileundertaking The DASH Diet.We encourage you to use it to help keep you on track, andto record your progress and achievements. You don’t haveto fill out every page, only those that are applicable to youthat will help keep you on track.Many of our users have found it to be incredibly helpful torecord their weight over the course of the diet, and to plantheir meals ahead. Hopefully, it will help you too.Once again, we want to congratulate you on taking thefirst step towards a new you. You’ll be thanking yourself in30 days and we can’t wait to see your transformation.Good luck, you’ve got this!THE TEAM AT THE DASH DIET

I CAN.I WILL.watch me!

WATER CHALLENGEDAY 1DAY 16DAY 2DAY 17DAY 3DAY 18DAY 4DAY 19DAY 5DAY 20DAY 6DAY 21DAY 7DAY 22DAY 8DAY 23DAY 9DAY 24DAY 10DAY 25DAY 11DAY 26DAY 12DAY 27DAY 13DAY 28DAY 14DAY 29DAY 15DAY 30

WORKOUTTRACKER01020304050607080910K EY:CA RDIO111213141516171819202122232425STREN G T HTRA I N INGYO GA2627282930REST DAY

HABITTRACKERNO 242526272829305 FRUITS OR 2324252627282930

AP I C T U R ET H A TMOTIVATES ME

DO SOMETHINGTODAYFUTURETHANK YOUTHAT YOURSELF WILLFOR

REASONS I WANT TOLOSE WEIGHTREASON 1REASON 2REASON 3REASON 4

T'Neronlgi tianetopODYORUNOW

MEASUREMENTSTRACKERBEFOREAFTER

MEASUREMENTSTRACKERBEFOREAFTER

WEIGHT LOSSTRACKER

WEIGHT LOSSTRACKERPOUNDS TO LOSEPOUNDS LOST

mindA N E G AT IVEWILL NEVER GIVE YOU Apositivelife

MY GOALSThings I am going to do to get where I want to beGOAL 1GOAL 2GOAL 3GOAL 4GOAL 5GOAL 6GOAL 7GOAL 8GOAL 9

DON'TSTOPUNTILYOU’REPROUD

LovemyselfTHINGS IABOUT

StayDetermined

WEEK1

AT FIRST THEY ’LL ASKwhy you’redoing it,how youdid it.LATER THEY ’LL ASK

MENU NDAY

SSSS

DATE: / /

GreatthingscomfortzonesNEVER CAME FROM

WEEK2

DISCIPLINEis choosingbetweenwhat youwant nowand whatyou wantmost. Abraham Lincoln

MENU NDAY

SSSS

DATE: / /

KEEPgoing,comeBECAUSE YOU DID’NT COMET H I S FA R TO O N LYTHIS FAR.

WEEK3

FAILY O UO N L YSTOPW H E NY O UTRYING

MENU NDAY

SSSS

DATE: / /

Do whatyou haveto do untilyou can dowhat youwant to do. Oprah Winfrey

WEEK4

BEStrongerexcusesTHAN YOUR

MENU NDAY

SSSS

DATE: / /

MASSIVECONGRATSDID IT!YOU

the team at the dash diet. i can. i will. watch me! water challenge day 1 day 5 day 20 day 10 day 25 day 3 day 18 day 7 day 22 day 12 day 27 day 14 day 29 day 16 day 2 day 6 day 21 day 11 d