Guide · 13 pages
The Perimenopause Playbook
What is happening, the signs nobody warns you about, and the habits that actually help. Plus a tracker to take to your doctor.
Free tracker · 12 printable pages
Blood Pressure Habit Tracker + 30 Daily Swaps
A 30-day blood pressure reading log, a daily habit grid for walking, sodium, sleep and more, and one small food or lifestyle swap for each day.
Get the free tracker
What’s inside
Blood pressure rarely changes because of one big decision. It changes because of small things done most days: a walk, a less salty lunch, a better night of sleep.
This tracker gives you a place to log your readings the right way, a habit grid to tick off each day, and 30 small swaps to try, one a day. It is for education and tracking, not treatment, so keep your doctor in the loop.
- Start hereWhy small daily habits matter
- Know your numbersWhat the top and bottom numbers mean
- Accurate readingsHow to take a reading you can trust
- Reading log, days 1 to 15Morning and evening, pulse and notes
- Reading log, days 16 to 30The second half of the month
- Daily habit gridWalking, sodium, sleep and more
- 30 daily swaps, part 1Breakfast meat, soup, deli lunch and salty snacks
- 30 daily swaps, parts 2 and 3Steps, wind-down, drinks and processed meat
- Monthly check-inYour averages, the habits you kept, and questions for your doctor
A look at the pages
Who it’s for
- You check your blood pressure at home, or have been asked to
- You want small food and lifestyle changes, one at a time
- You like a paper log you can bring to your appointment
- You want to see which habits you actually kept
From Coach Luke
NASM CPT, CES, PES · NESTA Nutrition CoachI built this from the same guides I publish on coachluke.com, after 20+ years of coaching. No crash plans, no miracle claims. Just the basics laid out so you can print them and use them.
Get the free trackerEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
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