NAME: Elif KIR TOTAL "DONE" 0 TOTAL "LAZY" 0

9-Aug Mon 10-Aug Tue 11-Aug Wed 12-Aug Thu 13-Aug Fri 14-Aug Sat 15-Aug Sun
Nos. Tasks Status Nos. Tasks Status Nos. Tasks Status Nos. Tasks Status Nos. Tasks Status Nos. Tasks Status Nos. Tasks Status
WEEK 01

1 Wake up at 5:30/ Dance - Roller 30 Min 1 Wake up at 5:30/ Yoga - Meditation 1 Wake up at 5:30/ Dance - Roller 30 Min 1 Wake up at 5:30/ Yoga - Meditation 1 Wake up Before 10 am 1 Wake up Before 10 am 1 Wake up at 5:30/ Dance - Roller 40 Min

2 Decrease Coffee amount from 6 to 3 2 Decrease Coffee amount from 6 to 3 2 Decrease Coffee amount from 6 to 3 2 Only one Coffee 2 Drink Shake or Detox Mix for first 2 Only two Coffee - 1 black 1 with milk 2 3 glass coffee 1 is dark

3 Don’t eat any junk food 3 Don’t eat any junk food 3 Take a walk with asena / Indoor or outdoor 3 Complete activity circle for 350 cal 3 Make Plan with your friends 3 Take a walk with asena / Indoor or outdoor 3 Take a walk with asena / Indoor or outdoor
No any beverages / Only green tea or herbal
4 Eat only one ice cream 4 Eat only one ice cream 4 Complete activity circle for 350 cal 4 4 Drink at Least 12 glass of water 4 Drink at Least 12 glass of water 4 Complete activity circle for 350 cal
tea
No any beverages / Only green tea or herbal
5 Only one Diet Coke 5 tea 5 Only one Diet Coke 5 Sleep before 2 am 5 Sleep before 2 am 5 No alcohol 5 Only one Diet Coke

6 Drink at Least 12 glass of water 6 Drink at Least 12 glass of water 6 Drink at Least 12 glass of water 6 Drink at Least 12 glass of water 6 Only one Coffee 6 Complete activity circle for 350 cal 6 Drink at Least 12 glass of water
Only one Diet Coke / 2 glass of gin tonic / 2 Only one Diet Coke / 2 glass of gin tonic / 2
Done 7 Complete activity circle for 350 cal 7 Complete activity circle for 350 cal 7 Complete activity circle for 350 cal 7 glass of rose wine 7 glass of rose wine 7 7 Don’t eat any junk food

0 8 8 8 8 8 Complete activity circle for 350 cal 8 8 Eat only one ice cream

Lazy 9 9 9 9 9 9 9 Only one Diet Coke

0 10 10 10 10 10 10 10

16-Aug Mon 17-Aug Tue 18-Aug Wed 19-Aug Thu 20-Aug Fri 21-Aug Sat 22-Aug Sun
Nos. Tasks Status Nos. Tasks Status Nos. Tasks Status Nos. Tasks Status Nos. Tasks Status Nos. Tasks Status Nos. Tasks Status
WEEK 02

1 Wake up at 5:30/ Yoga - Meditation 1 Wake up at 5:30/ Dance - Roller 40 Min 1 Wake up at 5:30/ Yoga - Meditation 1 Wake up at 5:30/ Dance - Roller 40 Min 1 Wake up Before 10 am 1 Wake up Before 10 am 1 Wake up at 5:30/ Dance - Roller 40 Min

2 Drink at Least 13 glass of water 2 Drink at Least 13 glass of water 2 Drink at Least 13 glass of water 2 Drink at Least 13 glass of water 2 Drink Shake or Detox Mix for first 2 Only two Coffee - 1 black 1 with milk 2 2 glass coffee one black 1 with milk

3 3 glass coffee 1 is dark 3 3 glass coffee 1 is dark 3 3 glass coffee 1 is dark 3 3 glass coffee 1 is dark 3 Make Plan with your friends 3 Take a walk with asena / Indoor or outdoor 3 Take a walk with asena / Indoor or outdoor

4 Take a walk with asena / Indoor or outdoor 4 Complete activity circle for 400 cal 4 Take a walk with asena / Indoor or outdoor 4 Complete activity circle for 400 cal 4 Drink at Least 13 glass of water 4 Drink at Least 13 glass of water 4 Complete activity circle for 450 cal

5 Complete activity circle for 400 cal 5 5 Complete activity circle for 400 cal 5 5 Sleep before 2 am 5 No alcohol 5 Only one Diet Coke

6 6 6 6 6 Only one Coffee 6 Complete activity circle for 400 cal 6 Drink at Least 15glass of water

Only one Diet Coke / 2 glass of gin tonic / 2

Done 7 7 7 7 7 glass of rose wine 7 7 Don’t eat any junk food

0 8 8 8 8 8 Complete activity circle for 400 cal 8 8 Eat only one ice cream

Lazy 9 9 9 9 9 9 9 Only one Diet Coke

0 10 10 10 10 10 10 10

23-Aug Mon 24-Aug Tue 25-Aug Wed 26-Aug Thu 27-Aug Fri 28-Aug Sat 29-Aug Sun
Nos. Tasks Status Nos. Tasks Status Nos. Tasks Status Nos. Tasks Status Nos. Tasks Status Nos. Tasks Status Nos. Tasks Status

1 Wake up at 5:30/ Yoga - Meditation 1 Wake up at 5:30/ Dance - Roller 40 Min 1 Wake up at 5:30/ Yoga - Meditation 1 Wake up at 5:30/ Dance - Roller 40 Min 1 Wake up at 5:30/ Dance - Roller 40 Min 1 Wake up at 5:30/ Dance - Roller 40 Min 1 Wake up at 5:30/ Dance - Roller 40 Min
WEEK 03

2 Drink at Least 15glass of water 2 2 glass coffee one black 1 with milk 2 Drink at Least 15glass of water 2 2 glass coffee one black 1 with milk 2 Drink at Least 13 glass of water 2 Drink at Least 13 glass of water 2 2 glass coffee no milk

3 2 glass coffee one black 1 with milk 3 Take a walk with asena / Indoor or outdoor 3 2 glass coffee one black 1 with milk 3 Take a walk with asena / Indoor or outdoor 3 3 glass coffee 1 is dark 3 3 glass coffee 1 is dark 3 Take a walk with asena / Indoor or outdoor

4 Complete activity circle for 400 cal 4 Complete activity circle for 450 cal 4 Complete activity circle for 400 cal 4 Complete activity circle for 450 cal 4 Complete activity circle for 400 cal 4 Complete activity circle for 400 cal 4 Complete activity circle for 450 cal

5 5 Only one Diet Coke 5 5 Only one Diet Coke 5 Make some activity Plan 5 5 Only one Diet Coke

6 6 Drink at Least 15glass of water 6 6 Drink at Least 15glass of water 6 6 6 Drink at Least 15glass of water

Done 7 7 Don’t eat any junk food 7 7 Don’t eat any junk food 7 7 7 Don’t eat any junk food

0 8 8 Eat only one ice cream 8 8 Eat only one ice cream 8 8 8

Lazy 9 9 Only one Diet Coke 9 9 Only one Diet Coke 9 9 9

0 10 10 10 10 10 10 10

30-Aug Mon 31-Aug Tue

Nos. Tasks Status Nos. Tasks Status
WEEK 04

1 Wake up at 5:30/ Yoga - Meditation 1 Wake up at 5:30/ Dance - Roller 40 Min Week 01

2 2 glass coffee no milk 2 2 glass coffee no milk Week 02

3 Take a walk with asena / Indoor or outdoor 3 Take a walk with asena / Indoor or outdoor Week 03

4 Complete activity circle for 450 cal 4 Complete activity circle for 450 cal Week 04

5 No diet coke 5 No diet coke

6 Drink at Least 15glass of water 6 Drink at Least 15glass of water

Done 7 Don’t eat any junk food 7 Don’t eat any junk food

0 8 8

Lazy 9 9

0 10 10

KOSULLAR:
1- Hergun yapman gereken aktiviteleri yazmalisin
2- yapilmasi gerekenler yazildiktan sonra gunluk olarak guncelleyip gruba gondermelisin.
3- Task basariyla tamamlandiysa "Done" tamamlanmadiysa "Lazy" yazmalisin.
4- Her hafta performans degerlendirmesi yapacagiz.
5- 1 ay sonunda en az "Lazy" giris yapana BUYUK ODUL!!!!

Classification: Internal
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lazy