Daily Health Journal 30 Pages

For Beginners
Welcome!
Thank you for
participating in the
30 Day Yoga Challenge.
This booklet was designed with your
success in mind. Please use it to the
fullest extent, for it is only through its
use, will you reap the benefits of its
existence...
There have been many studies
conducted that indicate journaling
and group involvement can lead a
person to adhering to their goals,
and ultimately, to attaining them.
We wish you the greatest success in
reaching your goals, both in health/
fitness and in all other areas of your
life.
Blessings to you on your journey~
This program is created to give you a clearly
organized system to follow each day for 30 days to
improve your overall health in the following areas:
Mind: Control Your Mind/Control Your Life
• Daily meditation/affirmations
• Overcome addictions/attachments, distractions,
blockages
• Release judgment, comparison, & negative self talk
Body: Lose Weight, Increase Flexibility, Reverse

Aging Process, Tone Muscles
• Physical fitness/cardiovascular exercise regimen
• 4 week detox/energy diet program
• Yoga practices to help you become stronger, more
flexible, more balanced, lose body fat, gain lean/tone
muscle mass, sleep better, and feel lighter in your body.
Spirit: Access the Wisdom and Support of the Supreme

Source
• Feel more peaceful and connected
• Re-discover your divine nature
• Trust & faith that you will be provided for, nourished
and guided
• 
Emotions: Energy in Motion must MOVE and Be
Released
• Embrace all emotional patterns as they arise and then
let them go
• Learn to invoke the feelings of joy, love, peace,
compassion and grace on demand
• Become the captain of your ship, navigating the waters
of emotions instead of being wrecked against the
shores of life
You will receive the following in the
30-Day Yoga Challenge Program:
1 Full length Pranashama Yoga DVD
30 Day Health Journal
Journey to Joyful- Transform Your Life with Yoga book
3 Stage Energy Diet Program with Recipe & Grocery List
Access to password protected pages on
www.30dayyogachallenge.com
30 days of free YouTube yoga videos emailed to you daily
for motivation
People have been following this system for years and getting
results. That is the reason I am finally offering it out to the public
in such an accessible format. Initially it was only being offering to
my private clients in Boca Raton, FL and they were getting great
results. Then I began to offer it out to the world through the
Internet on youtube.com and people all around the world were
getting amazing results (please read the testimonials at the end
of each chapter for success stories). Then some of these
participants began telling me they couldn’t access the online
videos being hosted through youtube.com since it was banned in
their country (China and Russia I believe?) and also some work
environments were not allowing their employees to access the
videos or check their personal email at work, thus leading to the
inception & birth of this program!
It is my sincere desire to help you achieve your goals and
aspirations, to live a happier and healthier lifestyle and feel
great in your body each day upon rising from bed, and each
night when you lay down to rest.
Stay connected to the pulse of the community and don’t hesitate
to reach out to other participants as you feel the need for a little
boost of inspiration, energy or encouragement. Every one goes
through these same emotions at one point or another. It is your
choice whether to forge ahead in life, attempting to navigate the
turbulent waters alone, or to alleviate some of the workload, by
turning to the support system around you to help you on your
path.
Allow us to be that support system. Turn to the community and in
turn, when you feel stronger, more capable with an abundance of
energy you may just be the one people are turning to for
inspiration! And you will be glad to offer it out when that time
comes, believe me. There is no greater gift than giving to others
that which you have abundance to give. Giving is the gift that
keeps on giving, as generosity is always rewarded with even
more abundance when offered with an open heart and pure
intentions.
Let’s Begin!
Where are you RIGHT NOW?
In my experience, you cannot determine where you are going
until you first assess where you are right now. This is a
fundamental law of the universe. And in this program, we will
continually come back to this law. Self-assessment is
paramount in the setting and in the realization of your goals.
There’s one rule you must always obey:
BE HONEST WITH YOURSELF.
(Self-Assessment: I created this form for my clients and the
participants of the 30DYC for this initial stage to help you see
where you are right now)
Self Assessment Form

Name______________________________________________
Birthdate_________________________________
Height__________ Weight______________
Do you have any physical constraints/limitations? Please list:

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Previous surgeries? Please list:
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Medications? Please list:
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Currently taking any supplements? Please list:
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Previous experience with yoga? y/n
If yes, when? How long ago? What style? Please explain:
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What are your current goals? (please circle) Weight loss?
Improve flexibility? Reduce stress? Relaxation? Meditation?
Emotional balance? Create mind/body/spirit/emotional balance?
Other? Please explain.
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Please describe your attitude in the following in 3 words or less:
Mental Clarity ______________________________________
Physical Health _____________________________________
Spiritual Connectedness ______________________________
Emotions __________________________________________
Take the following Chakra Personality Test
(write Y or N to the left of the number):
I generally feel in harmony with the universe.
My intuition is quite well-developed.
I express myself well in words.
I feel emotionally connected with other people.
I follow my gut instincts.
I am full of vitality and joie de vivre.
I love to be in movement and feel my own body.
It is easy for me to meditate and find inner peace.
I have good concentration.
I feel socially confident.
I am deeply afraid of loneliness.
Eating is one of the great pleasures of life.
I know how to enjoy life.
I almost never worry.
I find it difficult to take the world seriously.
I often think about the world and life.
I can easily put my thoughts into words.
Love is the most important thing in the world.
I am at peace within myself and not easily thrown off center.
I am a very passionate person.
I feel a deep connection with nature.
My soul’s home does not lie in this world.
I have intense, color-filled dreams.
I have many different interests.
I have the desire to express myself artistically.
I experience feelings mostly in my body.
Sex is very important to me.
I have a lot of confidence in life and the future.
Key to this chakra quiz:
Once you have indicated the various fields that correspond to
the statements that apply to you, you have a good picture of the
condition of your seven chakras.
Based upon the number and the distribution of the fields you
have marked, you can clearly recognize which chakras
currently have the greatest influence in your life and which are
underdeveloped (the ones you leave blank or don’t have an
answer for) and hinder the unfolding of your full potential.
To obtain an even better picture go back over these statements
once again. For those to which you answered no, mark the
fields in the chakra chart with a black circle.
You will find that just because you did not say yes to some
statements does not mean that you have to say no to them.
Those questions to which you can unequivocally answer no
indicate energy blockages in the corresponding chakra.
Repeat the chakra test at the end of the 30 DYC and see
how they have changed for you.
General Guidelines
  To enter the 30 Day Yoga Challenge: Simply

complete and submit the evaluation form, register
online & select which level you’d like to participate.
  http://www.30dayyogachallenge.com
  You will be joining a global community of support to
keep you motivated & inspired.
  Feel free to pair up with an accountability partner to
ensure success.
  Watch & follow along with the instructional videos
daily
  Follow the Diet Program as closely as possible
  Journal each day, both your food intake and
exercise activities.
“We are what we repeatedly do. Excellence then, is

not an act, but a habit.” Aristotle
Goal Setting...
The 30 Day Yoga Challenge is not only about doing
yoga each day... it's primary purpose is to assist
you and encourage you in the pursuit of all of your
health and happiness goals.
Setting realistic goals is an essential aspect to the
creation of your new lifestyle of health and
happiness.
In a study conducted about Harvard graduates, there
were 2 groups of people observed over a 20 year
period after their college graduation. After 10 years,
3% of the class were earning more than the
incomes of the other 97% of the graduates
combined. After 20 years the 3% group income
was more than double that of the other 97%. What
made the difference in these 2 groups? They all
had the same education and came from similar
socioeconomic backgrounds.. The 3% group had
set specific, detailed goals; had written them down,
and worked diligently toward achieving them.
Moral of the story: If you really want something, set a
goal to achieve it. Do what it takes to work toward it
daily. Then you will reap the rewards of your efforts.
It is important to put the dates that you wish to reach
the goal, to give yourself a time frame. Otherwise it
leaves it open to take any amount of time, which
could result in the goal never being reached.
Personal Goals...
Write Your Goal + Date you will accomplish this by:
Ideal weight: (+/- 5 lbs)_________________________
Ideal clothing size (top)________(bottom)__________
Resting heart rate _____________________________
Cholesterol level ______________________________
Blood pressure _______________________________
Body fat % ___________________________________
Asanas (yoga poses) to Master:
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Strength (any goals you have)
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Flexibility (any goals you have)
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Endurance (cardio; ex.: walk a mile under 8 minutes)
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Relaxation (ex. Meditate 10 minutes daily)
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Diet (ex. Eliminate processed sugars or #calories/day)
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Other: ______________________________________
Create your schedule now, making effort to include the activities they will bring you
closer to your ideal vision of your life. Include relaxation, exercise, learning new
hobbies, taking classes, spending time with friends and loved ones, meditation or
inner reflection, journaling, reading, etc.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

8am-
9am –
10am-
11am-
Noon-
1pm –
2pm-
3pm-
4pm-
5pm –
6pm-
7pm –
8pm –
9pm-
10pm-
11pm –
Be sure to leave some blocks of time open for spontaneous events and
opportunities that may arise! This should be fun and will help you feel more in
control and organized with your time. Remember that it is your life that you are
sculpting, and the clay is malleable, not set in stone. This schedule can change
and fluctuate just as your life does.
Daily Health Journal Day/Date_______________
Tip of the day: To reach your weight loss goals
safely, plan to lose 1-2 lbs weekly by consuming
approximately 300-500 fewer calories than usual
each day.
Food/beverages: Time/ food/drink/ quantity

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“To err is human. Admit your faults, make amends,
forgive yourself and learn from your mistakes.”
FREE FLOW- WRITE YOUR THOUGHTS
WHAT ARE YOU GRATEFUL FOR TODAY?
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Tip of the day: The American Cancer Society has
found that people who regularly use artificial
sweeteners tend to gain, not lose, weight.
These substances may increase the appetite
and slow down the digestive process.
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“Be strong so that nothing can disturb your peace
of mind.”
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Tip of the day: Certain forms of fiber seem to absorb
or otherwise “grab hold” of cholesterol and fat
and usher them out of the body before they can
cause trouble. Fiber can bind up bile acids in the
intestine and carry them out before they can
return to the liver and be recycled into cholesterol.

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“There is nothing either good or bad, but thinking
makes it so.” Shakespeare
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Tip of the day: A person whose body has a high ratio
of muscle to fat will have a higher metabolic rate
than a person of the same weight with a lower
muscle-to-fat ratio, and therefore will require more
calories, because it takes more calories to
maintain muscle tissue than fat tissue.

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“Make all of your friends feel that they are
special.”
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Tip of the day: Carbohydrate addicts respond to
carbs in a way that can be compared to the way
alcoholics respond to alcohol. When they
consume carbs, it results in a release of insulin
that is even greater than is needed, which in turn
leads to even less feeling of satisfaction, so the
urge to eat sets in again.

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“Look at the sunny side of everything and make
your optimism come true.”
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Tip of the day: Smoking has a detrimental effect
on nutrition. Smokers break down vitamin C
about twice as fast as non-smokers. This can
deprive the body of adequate amounts of one
of the most powerful and versatile
antioxidants at our disposal. Other
antioxidants are depleted as well.

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“Be just as enthusiastic about the success of
others as you are about your own.”
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Tip of the day: Aerobic or endurance exercise
improves the body's capacity to use fuel and
oxygen. Swimming, bicycle riding, jogging, and
power walking are examples of this type of
exercise. The body's cardiovascular system
benefits through increased blood supply to the
muscles and enhanced oxygen delivery
throughout the body.

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“Wear a cheerful countenance at all times and give
every living creature you meet a smile.’
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Tip of the day: Exercise should not be looked at as a
chore. Try to select activities that you enjoy and
look forward to doing. Whatever you choose, start
out slowly, listen to your body, and gradually
increase the intensity and duration of your
workout.

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“Some students drink deeply at the fountain of
knowledge. Others take little sips.”
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Tip of the day: Meditation, which has been practised
for thousands of years, is an effective means of
treating stress and managing pain. It is an activity
that calms the mind and keeps it focused on the
present. In the meditative state, the mind is not
cluttered with thoughts or memories of the past,
nor is it concerned with future events.

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“A heavy snowfall disappears into the sea.

What silence!”
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Tip of the day: Yoga is not new; it was developed in
India more than 5000 years ago, and was used to
unite the body, mind, and spirit. Often, people
think of yoga as a physical exercise. However, the
progress of learning to still the mind and unify
consciousness is also important in yoga
exercises.

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“Out of clutter, find simplicity.”
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Tip of the day: Meditation, tends to produce what is
now called an “altered state of consciousness.”
Although not advocated, alcohol and/or drugs are
known to produce a similar response. In this state,
there is a shift in the thinking style of cognitive
processes. The mind is open to suggestion,
receptive to new ideas, and able to observe
without judgement.

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“The more you know, the less you understand.”
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Tip of the day: Make this your affirmation for the day:
“I have found perfect health, a new state of
existence, and a feeling of purity and happiness!

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“It is only with the heart that one can see rightly;
what is essential is invisible to the eye.”
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Tip of the day: A low calorie diet is best for

maintaining good health as you age. Eat only
when you are hungry, and consume foods that are
fresh and cooked in a fashion that maintains their
nutritional content.

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“Its a mistake to think that the more a man eats,

the stronger he will become.”
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Tip of the day: Improve your blood's oxygenation and

circulation with deep breathing exercises. Try
holding your breath for 30 seconds every half
hour. Inhale and hold for 30 seconds, then place
your tongue on the roof of your mouth where your
teeth meet your gums and release the air slowly.
Repeat this exercise daily.

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“A wise man should consider that health is the

greatest of blessings!”
Socrates, father of medicine, 400 B.C.
40
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Tip of the day: Keep the colon clean. This is crucial

for warding off degenerative diseases and slowing
the aging process. Eat a high fiber diet and use a
cleanse regularly. Consider retention enemas, a
potent way to assure that your body will assimilate
and use needed nutrients.

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“Destiny is not a matter of chance; it is a matter of
choice. It is not a thing to be waited for, it is a
thing to be achieved.”
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Tip of the day: Eat dark-skinned fruits such as red

apples and nectarines, which are good sources of
bioflavonoids. The skin retains the bioflavonoids,
so leave it on. Red Delicious and McIntosh apples
have the most in the skin, the Northern Spy has
the most in its flesh. Fuji apples have the highest
overall.

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“God sends the food. Man, by refining and

processing the food, destroys its nutritional
value. Eat only God's natural food.”
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Tip of the day: One common cause of sleep

difficulties is the consumption of sugar after
dinner. Complex carbohydrates have a relaxing
effect. A good night time snack is popcorn, or nut
butter and crackers. Protein, however, promotes
alertness, so it should be consumed earlier in the
day.

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“Health is not quoted in the markets

because it is priceless.”
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Tip of the day: Coenzyme Q10 protects the heart,

increases tissue oxygenation, and is vital for
many bodily functions. The liver and heart muscle
have the highest level of CoQ10 of any tissue.
Since the liver is the main detoxifying organ of the
body, optimal liver function is vital for minimizing
damage to all the body's tissues.

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“The human body has one ability not possessed

by any machine – the ability to repair itself.”
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Tip of the day: Melatonin is a natural hormone that

acts as an antioxidant. Early in life, the body
produces an abundant supply, but as we age,
production steadily declines. It may also prevent
cancer, counteract insomnia, and boost immunity.

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“Only I can change my life.
No one else can do it for me.”
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Tip of the day: Do not worry as much about the
number of calories you consume as about
eating the proper foods. Be sure to eat a
variety of foods. Eat meals that consist of a
balance of proteins, complex carbs, and some
unsaturated fats.
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“Hypertension and fat accumulation in the body
are generally the consequences of chronically
occurring dehydration, amount other causes.”
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Tip of the day: If you enjoy the taste of salt on food,
it's healthiest to come from a plant source. Avoid
table salt, sea salt, soy sauce, etc, which are all in-
organic and difficult for your body to absorb
properly.

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“You are what you eat, drink,
breathe, think, say and do!”
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Tip of the day: Eat foods raw if possible. If foods
are heated, they should be baked, broiled,
steamed, or broiled. Never consume fried or
greasy foods..
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“The USA leads the world in heart disease,
strokes, cancer and diabetes! Why? It's our
fast junk foods, high sugars, fats, milk and
processed foods diet.”
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Tip of the day: Spirulina (blue green algae) aids in
fighting obesity. Take it 30 minutes before meals
to decrease appetite. It also sustains energy, aids
in detoxification, and aids in maintaining proper
bowel function.

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“If just half of the $billions spent on cancer
research were spent on educating the public
how to avoid disease- millions of lives would
be saved from cancer.” Dr. Joel Fuhrman
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Tip of the day: Do not consume sweets such as soda,
pastries, pies, cakes, doughnuts, or candy. Omit
all forms of refined sugar (including white sugar,
brown sugar, and corn sweetener) from the diet.
Sugar triggers the release of insulin, which then
activates enzymes that promote the passage of fat
from the bloodstream into the fat cells.

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“Wisdom does not show itself so much in precept

as in life- a firmness of mind and mastery of
the appetite.”
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Tip of the day: Use wheat grass to calm the appetite.
This is a very nutritious fuel from whole food that
assists metabolic functions. The seasons Kelp is
also beneficial, and great as a salt substitute.

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“Govern well the appetite, lest Sin surprise thee,
and her black attendant, Death.”
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Tip of the day: If you get the urge to eat, put on a
tight belt. This will make you uncomfortable and
remind you that you want to lose that excess fat.

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“Our prayers should be for a sound mind in a
healthy body.”
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Tip of the day: Always eat breakfast. It jump-starts
the metabolism at the beginning of the day. Eat
small but nutrient-dense meals every 3-4 hours
throughout the day to keep your metabolism
stable, to maintain a full feeling, and to avoid wide
swings in blood sugar.

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Lunch___________________________________
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“Health is a blessing that money cannot buy.”
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Tip of the day: Don't skip meals. This only intensifies
hunger and food cravings. Make your main meal
lunch, not dinner. At meals, put less food on your
plate. Chew slowly. Stop eating as soon as you are
no longer hungry- don't wait until you feel full.

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“I saw few die of hunger –
of eating, a hundred thousand.” Ben Franklin
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Tip of the day: Learn to ride out your food cravings.
They peak and subside like ocean waves. When
you get an urge to eat, tell yourself that you can
satisfy the craving if you really want to.. Then wait
10 minutes, to ensure your eating is conscious,
not impulsive.

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“The first requisite of a good life
is to be a healthy person.”
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Tip of the day: Find out what causes your cravings. A
craving for salt, chocolate, or sugar may actually
be an indication of an underlying condition such
as a mineral deficiency, food allergy,
hypoglycaemia, or hypothyroidism.

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“The natural healing force within us is the greatest
force in getting well.” Hippocrates, Father of
Medicine, 400 B.C.
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Tip of the day: The best way to lose weight- and
virtually the only way to maintain weight loss- is to
adopt a healthier, more active lifestyle.

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“Every good thing flows from the attitude of
respect. For this reason, the most important
action you can perform is to welcome yourself
and others with respect and love.”
Swami Muktananda
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30 Day Yoga Challenge Evaluation Form
Thank you for participating in this lifestyle enhancing

30 Day Yoga Challenge.
If you practiced even a few of the useful health tips and
suggestions that we provided for you over the last
month, I am certain you are on your way to a
healthier, stronger, more youthful and radiant
version of yourself!
Please take a few moments to complete this evaluation
form, so that we can get an idea of how our service
can be improved and which aspects of it we should
continue to provide just as we are.
What do you feel were the most valuable aspects of
the fitness challenge?
  Journal
  Online Community Support
  Convenient Web Based Instructional Videos
  Helpful Email Support Staff
  Weekly Newsletters
  4 Stage Diet Program with Recipes
  Success Stories from Past Participants
  Goal Setting Guidance
  Other (please specify)
___________________________________
In what way(s) do you feel you have benefited most
 
from this experience?

Weight Loss
 
Stress Reduction
 
Lowered Cholesterol or Blood Pressure

 
Body Fat Loss

 
Inches Lost
 
Increased Natural Energy

 
Cardiovascular Improvements
 
Flexibility Improvements
 
*Sleeping Improved
 
Relationships Improved
 
Feel Stronger
 
Sense of Accomplishment
 
Overcame Addictive Habits

 
Dietary Mindfulness
 
Daily Meditation Practice

 
Other:________________________
 
“Bliss can not be disturbed by gain or loss.”

Paste Your Photos Below..
Before: (date) _____________
After: (date)___________________

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For Beginners

Body: Lose Weight, Increase Flexibility, Reverse

Spirit: Access the Wisdom and Support of the Supreme

Self Assessment Form

Do you have any physical constraints/limitations? Please list:

 To enter the 30 Day Yoga Challenge: Simply

“We are what we repeatedly do. Excellence then, is

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Food/beverages: Time/ food/drink/ quantity

Food/beverages: Time/ food/drink/ quantity

Food/beverages: Time/ food/drink/ quantity

Food/beverages: Time/ food/drink/ quantity

Food/beverages: Time/ food/drink/ quantity

Food/beverages: Time/ food/drink/ quantity

Food/beverages: Time/ food/drink/ quantity

Food/beverages: Time/ food/drink/ quantity

“A heavy snowfall disappears into the sea.

Food/beverages: Time/ food/drink/ quantity

Exercise/Meditation/ Self Care

Food/beverages: Time/ food/drink/ quantity

Food/beverages: Time/ food/drink/ quantity

Tip of the day: A low calorie diet is best for

Food/beverages: Time/ food/drink/ quantity

“Its a mistake to think that the more a man eats,

Tip of the day: Improve your blood's oxygenation and

Food/beverages: Time/ food/drink/ quantity

“A wise man should consider that health is the

Tip of the day: Keep the colon clean. This is crucial

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Exercise/Meditation/ Self Care

Tip of the day: Eat dark-skinned fruits such as red

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“God sends the food. Man, by refining and

Tip of the day: One common cause of sleep

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“Health is not quoted in the markets

Tip of the day: Coenzyme Q10 protects the heart,

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“The human body has one ability not possessed

Tip of the day: Melatonin is a natural hormone that

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Exercise/Meditation/ Self Care

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“Wisdom does not show itself so much in precept

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Thank you for participating in this lifestyle enhancing

from this experience?

Lowered Cholesterol or Blood Pressure

Body Fat Loss

Increased Natural Energy

Overcame Addictive Habits

Daily Meditation Practice

“Bliss can not be disturbed by gain or loss.”

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  To enter the 30 Day Yoga Challenge: Simply