Nourish Nutrition Wellness Journal: Lose weight, have more energy

I recently had the pleasure of collaborating with lovely Gaylene from Compass Rose Nutrition And Wellness. Together we have created a wellness journal to help you lose weight, have more energy and feel strong, healthy and vibrant. Packed with meal planners, habit trackers and tips for improving nutrition and sleep, the Nourish Nutrition Wellness Journal has everything you need to reach your goals and create healthy lifelong habits.

Nourish your body with the four pillars of health

At Compass Rose Nutrition, Gaylene helps women have more energy and lose unwanted weight by nourishing their body with the power of food, simple lifestyle changes and choices so they can feel strong, healthy, sexy and vibrant.

Using holistic approaches she works with her clients in prioritizing their four pillars of health: Nutrition, Exercise, Sleep and Mindset so they can create balance and feel supported by a strong foundation.

By working through the Nourish Nutrition And Wellness Journal, you will begin to learn how to nourish your body with the four pillars of health. Each section covers one of the four pillars and you will find tips, trackers and journal prompts to help you make nutrition, exercise, sleep and mindset a priority in your life.

Plan and achieve your wellness goals!

When you begin working through the journal, there is space to record your start date, weight and body measurements. Plus you can set your wellness goals for nutrition, exercise, sleep and mindset to give you direction and keep you motivated.

When goal setting, choose goals that are realistic and achievable but require you to step out of your comfort zone. Making sure they are SMART goals will help you succeed. Consider the following SMART guidelines when choosing your wellness goals.

S.M.A.R.T goal setting guidelines:

  • Be Specific. Describe your goal in detail.
  • Make it Measurable. How will you know when the goal is completed?
  • Your goal should be Achievable. What steps can you take?
  • Be Realistic. Do you have the right commitment and resources?
  • Set a Timely goal, with a start and finish date, to stay motivated.
Set a wellness goal for each of the four pillars of health: nutrition, exercise, sleep and mindset

Pillar 1 Nutrition: plan healthy meals and keep track of your eating habits

Nourishing your body and mind by eating a balanced diet is an essential part of feeling great and having more energy. With the Nourish Nutrition Wellness Journal you will always have a list of your go-to healthy foods on hand. When you plan healthy meals in advance using the Meal Planners you’ll save time and money, reduce stress and gain greater control over what you eat. Keep track of your daily eating habits and water intake with the Food Log. Plus, each week there is a handy nutrition tip to keep you on track!

Keep track of your daily eating habits with the food log.

Pillar 2 Exercise: move your body daily and make fitness fun!

Moving your body as often as possible helps to increase energy, reduce stress, boost moods and improve sleep. Remember, all exercise counts, even if you’re not in the gym or playing sport. Weekend hikes, walking to the store and doing household chores also count towards your weekly exercise goal. Do what you enjoy and have fun!

Nourish Nutrition And Wellness Journal: improve exercise habits and boost wellbeing!

Inside the Nourish Nutrition And Wellness Journal you’ll be able to keep track of your exercise and movement over a 90 day period. Use the exercise tracker daily to record the type of activity, duration and how you felt before, during and after each session.

Use the exercise log to keep track of activity and how you feel before, during and after.

Pillar 3 Sleep: learn to relax and unwind for a good night’s rest

Getting the right amount of sleep is essential for feeling good, functioning at your best and living a life you love.

Nourish Nutrition Wellness Journal: improve sleep and have more energy.

Making small changes to your evening routine, such as turning off devices earlier, dimming the lights or enjoying a calming herbal tea, can improve the quality of your sleep. Use the sleep section of the Nourish Nutrition And Wellness Journal to plan your evening routine and keep track of your sleeping habits. Each week there is a new tip to help you improve your sleep. You’ll be waking up with more energy and focus in no time!

Keep track of your sleep and wellbeing over a 90 day period.

Pillar 4 Mindset: boost happiness and reach your goals with a positive mindset

Your mindset, or the way you view life, can affect how well you achieve goals, cope with life’s ups and downs and learn new skills. In the Nourish Nutrition And Wellness Journal you will be able to set yourself up for a good day by planning a positive, nourishing morning routine.

Establish healthier habits and boost happiness with a daily gratitude practice.

Make more time for the things you love by exploring your passions on the pages provided. Plus, learn to focus on the good in your life with a daily gratitude practice. Establish new healthy habits using the habit trackers and use the positive affirmations to lift your mood when feeling low.

Nourish Wellness Journal: choose from six different cover designs!

Using the Nourish Nutrition And Wellness Journal to plan healthy meals, and keep track of exercise, food, sleep and wellbeing is not only helpful for weight loss. It can also help you build awareness around specific health symptoms, food intolerances and sleep cycles. With this organized journal of trackers you’ll be able to easily identify patterns and relationships between food, exercise, sleep and your level of wellbeing. When you nourish your body with the four pillars of health you can enjoy more energy, lose unwanted weight, and feel strong, healthy and vibrant.

Nutrition Coaching at Compass Rose Nutrition And Wellness

To really understand how to nourish body, mind and soul with the four pillars of health: nutrition, exercise, sleep and mindset, and get the most from your journal, visit nutrition and wellness website, Compass Rose Nutrition.

You’ll discover tons of free resources to help kickstart your wellness journey, from healthy recipes and nutrition tips to meal plans, weight loss programmes, and a supportive community of women choosing to make health a priority, like you!

Join the Compass Rose Facebook Community!

90 day food, exercise, sleep and wellbeing tracker.

Choose your favorite journal design!

The Nourish Nutrition And Wellness Journal comes in six gorgeous cover designs. Choose the design you love most! All of our journals are available from Amazon.

Each Nourish Nutrition Wellness Journal includes:

  • 120 pages
  • Sturdy paperback cover
  • Wellness goal setting
  • Favorite Healthy Foods list
  • Meal Planners
  • 13 Weekly Exercise Trackers
  • 13 Weekly Food Trackers
  • 13 Weekly Sleep and Wellbeing Trackers
  • Nutrition and Sleep Tips
  • Morning and Evening Routine Planner
  • 3 Monthly Habit and Gratitude Trackers
  • Passion Prioritzing
  • Positive Affirmations
  • 90 day check-in/Summary
  • Inspiring quotes

Give the gift of good health to a loved one, or treat yourself to this beautiful inspiring journal!

Shop Nourish Wellness Journals

Reader Interactions


    • Tracey Collins says

      Thank you Gaylene! It was such a pleasure to work with you. I really love what you do at Compass Rose Nutrition and I’m so happy to hear that your clients are loving the journals xx

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