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Vitality Voyage

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Lesson Plan

Voyage Itinerary

By the end of this session, students will create a personalized exercise plan, record nutrition choices, and reflect on mindset shifts to support holistic wellness.

This lesson empowers students to take ownership of their fitness journey by integrating physical activity, healthy nutrition, and positive mindset, fostering lifelong wellness habits.

Audience

8th Grade Students

Time

25 minutes

Approach

Self-guided planning with reflective prompts and digital support

Materials

Prep

Review and Prepare Materials

10 minutes

Step 1

Introduction and Warm-up

3 minutes

  • Greet students and introduce the Vitality Voyage theme.
  • Display Mind-Body Connection Slide Deck slides 1–2.
  • Highlight session objectives and emphasize the importance of holistic fitness.

Step 2

Personalized Exercise Planning

7 minutes

Step 3

Nutrition Reflection

7 minutes

Step 4

Mindset Journaling

5 minutes

Step 5

Closing and Next Steps

3 minutes

  • Invite a few volunteers to share insights.
  • Remind students to complete their trackers daily.
  • Encourage setting one small wellness goal before the next session.
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Slide Deck

Mind-Body Connection

Embark on your Vitality Voyage by exploring how your body and mind work together to build lifelong wellness.

Welcome students to the Mind-Body Connection slide deck. Introduce the gradient theme (pink to magenta) and explain that today we’ll explore how exercise, nutrition, and mindset work together. Keep energy high and inviting.

What Is Holistic Fitness?

• A balanced approach to health
• Physical exercise + nutritious eating + positive mindset
• Benefits: More energy, better focus, improved mood

Define holistic fitness in simple terms. Emphasize balance between physical activity, healthy eating, and positive mindset. Use examples relevant to 8th graders—sports, schoolwork focus, mood.

Planning Your Exercise Routine

  1. Specify your activities: sports, cardio, strength
  2. Set duration & frequency: e.g., 30 min × 3× per week
  3. Vary routines to stay motivated

Guide students through key principles of exercise planning: specificity, variety, and consistency. Encourage them to think about activities they enjoy and realistic durations. Reference slide 3–5 for detailed prompts during the activity.

Nutrition Logging

• Record what you eat & drink daily
• Note portions & meal balance: protein, carbs, fats
• Identify one meal to improve each day

Explain why tracking nutrition matters: awareness builds healthier choices. Show an example of a simple food log. Prepare to hand out the Nutrition & Activity Tracker Worksheet next.

Mindset Reflection

• How did you feel during exercise?
• What motivates you to stay active?
• One positive affirmation about your journey

Introduce mindset journaling and its power to reinforce positive habits. Read each prompt aloud and encourage honesty. Remind students this is private reflection.

Next Steps

• Complete your diary & tracker daily
• Set one small wellness goal
• Prepare to share progress next session

Wrap up by reminding students to use their Wellness Voyage Diary and Nutrition & Activity Tracker every day. Encourage setting one small, achievable wellness goal before the next session.

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Journal

Wellness Voyage Diary

Section 1: Weekly Exercise Plan

Describe your ideal exercise routine for the upcoming week. Include activity type, duration, and frequency.












Section 2: Nutrition Reflection

Log your meals and snacks from yesterday. How balanced was your nutrition? Identify one meal you could improve and how.












Section 3: Mindset Reflections

  1. How did you feel during your exercise session?



  1. What motivates you to stay active?



  1. Write one positive affirmation to support your wellness journey.






Section 4: Weekly Wellness Goal

Set one small, achievable wellness goal to work on before our next session.












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Worksheet

Nutrition & Activity Tracker

Part 1: Daily Nutrition Log

Date: _______________________

Breakfast

  • Food & Drink: __________________________
  • Portion Size: __________________________
  • Protein/Carb/Fat Balance: ______________
  • Notes: _________________________________











Morning Snack

  • Food & Drink: __________________________
  • Portion Size: __________________________
  • Protein/Carb/Fat Balance: ______________
  • Notes: _________________________________











Lunch

  • Food & Drink: __________________________
  • Portion Size: __________________________
  • Protein/Carb/Fat Balance: ______________
  • Notes: _________________________________











Afternoon Snack

  • Food & Drink: __________________________
  • Portion Size: __________________________
  • Protein/Carb/Fat Balance: ______________
  • Notes: _________________________________











Dinner

  • Food & Drink: __________________________
  • Portion Size: __________________________
  • Protein/Carb/Fat Balance: ______________
  • Notes: _________________________________











Meal to Improve: Identify one meal you could improve and describe how you will change it.











Part 2: Daily Activity Log

Entry 1

  • Time: ________________
  • Activity: ______________
  • Duration: ______________
  • Intensity (Low/Med/High): ________
  • How did you feel?: _____________________




Entry 2

  • Time: ________________
  • Activity: ______________
  • Duration: ______________
  • Intensity (Low/Med/High): ________
  • How did you feel?: _____________________




Entry 3

  • Time: ________________
  • Activity: ______________
  • Duration: ______________
  • Intensity (Low/Med/High): ________
  • How did you feel?: _____________________




Activity Goal for Tomorrow: What specific change or addition will you make to your activity routine?











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Vitality Voyage • Lenny Learning