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					                        Welcome to "First Place 4 Health" , based on the principles of the First Place 4 Health (FP4H) program at www.fp4h.com.
 This "Intro" sheet should be used to do a "Health Assessment" and to help you keep track of your progress for this 12 week session. Here, you can record your beginning
                                     weight & measurements, and each week come back and record your weight to track your progress.
                   To view the "Tracker" (where you will record your foods & activities), click on "Tracker" on the menu buttons at the bottom of this sheet.
                                     ** Don't be overwhelmed by all other worksheets - you may or may not use all during a session! **

                                              Week 1     Week 2     Week 3    Week 4     Week 5     Week 6     Week 7     Week 8    Week 9     Week 10   Week 11   Week 12
Age:             Goal Weight:
                           pounds to goal:
                                                             Week 1                                                Week 6                         Week 12
Measurements:                                             WHR       BMI                                         WHR       BMI                   WHR      BMI
       Height:    ft       in       Waist:
                                     Hips:
 total inches          0
                                   Thighs:
                                    Chest:


                                                                      Health Assessment
            Note that weight is not the only method for determining if you're a healthy size. This section shows other methods to help determine health weight,
                   and of course, always check with your doctor before attempting to lose any significant amount of weight or drastically cutting calories!
                                     (refer to pages 112 - 117 in your Member Guide for additional details on the measurements below)

 Waist to Hip Ratio (WHR): Your waist to hip ratio is an important tool that helps you determine your overall health risk.
     People with more weight around the waist are at greater risk of lifestyle related diseases such as heart disease and diabetes than those with weight around their
     around their hips. It is a simple and useful measure of fat distribution. (more here: http://en.wikipedia.org/wiki/Waist%E2%80%93hip_ratio)
                  waist size:                (smallest part of waist in inches, don't pull stomach in, just stand relaxed. Goal should be < 35" for women)
                    hip size:                (measure at widest part of buttocks)
          My waist-hip ratio:                 A healthy WHR is below .8 for women, or below .9 for men. A WHR >= 1.0 if considered "at risk"

   Body Mass Index (BMI): BMI is a ratio of weight to height, and is good gauge of your risk for diseases that can occur with more body fat. However, this
     is an "estimate" (may overestimate for those with muscular builds or underestimate for older persons who may have lost muscle)
                       weight:                (weight in pounds)
                       height:                (height in inches)
                       My BMI:               If < 18.5 (underweight), 18.5-24.9 (normal), 25-29.9 (overweight), 30-39.9 (obese), >40 (extreme obesity)

         Hamwi Formula: The HAMWI formula is an "estimate" for calculating a healthy weight range. * Check with your doctor for YOUR healthy range *
                 height:           (height in inches)                        The Hamwi assumes 100 lbs (106 for men) for first 5 feet in height, and 5 lbs
  Weight Range (women):                       median:      0                 (6 for men) for additional inches. 10% of that is then added/subtracted to
    Weight Range (men):                       median:      0                 create a "range" for a healthy weight.
                                              My Goals & Strategies for this session

Spiritual Goals:



             strategies:




 Mental Goals:



             strategies:




Emotional Goals:



             strategies:




 Physical Goals:



             strategies:



           Blank form:     www.bethanybaptist-wendell.com/1stplace/Tracker.xls

    Dietary Guidelines:    http://www.choosemyplate.gov
 Name:                                                                                                Week of:          10/5 - 10/11/11                             Calorie Range:    1600 - 1700              Fat Limits: 20-35% (37 - 64 grams), sat < 13g
 Food Goal:                                                                                                                                                                             VARY your 0 cups Veggies!            Weekly Averages            Miles:    0.00
Actvty Goal:                                                                                                                                                                         grp dg or lg st oth all                Fd Grps: Mt      Gr    Veg    Fr Mlk Fat
Prayr Prtnr:                                                                                                                                                                         goal   2 1.5 2.5 2.5     9.0   17.5      Goal: 5 5 5 6 2 2.5 1.5 2 3 3 5 5
                                                                                                                                                                                     had    0  0   0   0       0     0         Avg:      0   0      0      0    0      0
 Mem Verse:                         Mark 12:30 - Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.
                                                                                                                                                                                      fat grams: 0 =          0.0   tsp    Av Cal:         0          %cal/fat:    0%
 Wed 10/5                Morning (0)             Mt   Gr Veg Fr   Mlk Fat Cal                Midday (0)                Mt   Gr Veg Fr   Mlk Fat Cal           Wed Evening (0)         Mt Gr Veg Fr Mlk        Fat   Cal         Activity        Min      Miles more?
  Prayer                                                                   0                                                                     0                                                                   0                                >
  Bbl Stdy                                                                 0                                                                     0                                                                   0                                >          Steps
  Bbl Read                                                                 0                                                                     0                                                                   0                                >
  Mem Vrs                                                                  0                                                                     0                                                                   0     Fd Grps:     Mt   Gr    Veg    Fr Mlk Fat
  Encourage                                                                0                                                                     0                                                                   0         Goal:   5        5       5       6    2 2.5 1.5 2 3 3 5 5
0 Water                                                                    0                                                                     0                                                                   0         Had:        0                0        00   0     0
                                                                           0                                                                     0                                                                   0     Calories:                0           %cal/fat:   0%
 Thu 10/6                Morning (0)             Mt   Gr Veg Fr   Mlk Fat Cal                Midday (0)                Mt   Gr Veg Fr   Mlk Fat Cal            Thu Evening (0)        Mt    Gr Veg Fr   Mlk   Fat   Cal         Activity                   Min     Miles more?
  Prayer                                                                   0                                                                     0                                                                   0                                          >
  Bbl Stdy                                                                 0                                                                     0                                                                   0                                          >          Steps
  Bbl Read                                                                 0                                                                     0                                                                   0                                          >
  Mem Vrs                                                                  0                                                                     0                                                                   0     Fd Grps:        Mt           Gr    Veg   Fr Mlk Fat
  Encourage                                                                0                                                                     0                                                                   0         Goal:   5        5       5       6    2 2.5 1.5 2 3 3 5 5
0 Water                                                                    0                                                                     0                                                                   0         Had:        0                0        00   0     0
                                                                           0                                                                     0                                                                   0     Calories:                0           %cal/fat:   0%
 Fri 10/7                Morning (0)             Mt   Gr Veg Fr   Mlk Fat Cal                Midday (0)                Mt   Gr Veg Fr   Mlk Fat Cal            Fri Evening (0)        Mt    Gr Veg Fr   Mlk   Fat   Cal         Activity                   Min     Miles more?
  Prayer                                                                   0                                                                     0                                                                   0                                          >
  Bbl Stdy                                                                 0                                                                     0                                                                   0                                          >          Steps
  Bbl Read                                                                 0                                                                     0                                                                   0                                          >
  Mem Vrs                                                                  0                                                                     0                                                                   0     Fd Grps:        Mt           Gr    Veg   Fr Mlk Fat
  Encourage                                                                0                                                                     0                                                                   0         Goal:   5        5       5       6    2 2.5 1.5 2 3 3 5 5
0 Water                                                                    0                                                                     0                                                                   0         Had:        0                0        00   0     0
                                                                           0                                                                     0                                                                   0     Calories:                0           %cal/fat:   0%
 Sat 10/8                Morning (0)             Mt   Gr Veg Fr   Mlk Fat Cal                Midday (0)                Mt   Gr Veg Fr   Mlk Fat Cal            Sat Evening (0)        Mt    Gr Veg Fr   Mlk   Fat   Cal         Activity                   Min     Miles more?
  Prayer                                                                   0                                                                     0                                                                   0                                          >
  Bbl Stdy                                                                 0                                                                     0                                                                   0                                          >          Steps
  Bbl Read                                                                 0                                                                     0                                                                   0                                          >
  Mem Vrs                                                                  0                                                                     0                                                                   0     Fd Grps:        Mt           Gr    Veg   Fr Mlk Fat
  Encourage                                                                0                                                                     0                                                                   0         Goal:   5        5       5       6    2 2.5 1.5 2 3 3 5 5
0 Water                                                                    0                                                                     0                                                                   0         Had:        0                0        00   0     0
                                                                           0                                                                     0                                                                   0     Calories:                0           %cal/fat:   0%
 Sun 10/9                Morning (0)             Mt   Gr Veg Fr   Mlk Fat Cal                Midday (0)                Mt   Gr Veg Fr   Mlk Fat Cal            Sun Evening (0)        Mt    Gr Veg Fr   Mlk   Fat   Cal         Activity                   Min     Miles more?
  Prayer                                                                   0                                                                     0                                                                   0                                          >
  Bbl Stdy                                                                 0                                                                     0                                                                   0                                          >          Steps
  Bbl Read                                                                 0                                                                     0                                                                   0                                          >
  Mem Vrs                                                                  0                                                                     0                                                                   0     Fd Grps:        Mt           Gr    Veg   Fr Mlk Fat
  Encourage                                                                0                                                                     0                                                                   0         Goal:   5        5       5       6    2 2.5 1.5 2 3 3 5 5
0 Water                                                                    0                                                                     0                                                                   0         Had:        0                0        00   0     0
                                                                           0                                                                     0                                                                   0     Calories:                0           %cal/fat:   0%
Mon 10/10                Morning (0)             Mt   Gr Veg Fr   Mlk Fat Cal                Midday (0)                Mt   Gr Veg Fr   Mlk Fat Cal            Mon Evening (0)        Mt    Gr Veg Fr   Mlk   Fat   Cal         Activity                   Min     Miles more?
  Prayer                                                                   0                                                                     0                                                                   0                                          >
  Bbl Stdy                                                                 0                                                                     0                                                                   0                                          >          Steps
  Bbl Read                                                                 0                                                                     0                                                                   0                                          >
  Mem Vrs                                                                  0                                                                     0                                                                   0     Fd Grps:        Mt           Gr    Veg   Fr Mlk Fat
  Encourage                                                                0                                                                     0                                                                   0         Goal:   5        5       5       6    2 2.5 1.5 2 3 3 5 5
0 Water                                                                    0                                                                     0                                                                   0         Had:        0                0        00   0     0
                                                                           0                                                                     0                                                                   0     Calories:                0           %cal/fat:   0%
Tue 10/11                Morning (0)             Mt   Gr Veg Fr   Mlk Fat Cal                Midday (0)                Mt   Gr Veg Fr   Mlk Fat Cal            Tue Evening (0)        Mt    Gr Veg Fr   Mlk   Fat   Cal         Activity                   Min     Miles more?
  Prayer                                                                   0                                                                     0                                                                   0                                          >
  Bbl Stdy                                                                 0                                                                     0                                                                   0                                          >          Steps
  Bbl Read                                                                 0                                                                     0                                                                   0                                          >
  Mem Vrs                                                                  0                                                                     0                                                                   0     Fd Grps:        Mt           Gr    Veg   Fr Mlk Fat
  Encourage                                                                0                                                                     0                                                                   0         Goal:   5        5       5       6    2 2.5 1.5 2 3 3 5 5
0 Water                                                                    0                                                                     0                                                                   0         Had:        0                0         0         0      0        0
                                                                           0                                                                     0                                                                   0     Calories:                0                      %cal/fat:       0%

  LINKS:       blank tracker: http://bethanybaptist-wendell.com/1stplace/forms/Tracker.xls                                      USDA guidelines: www.choosemyplate.gov                                                     Activity Log:                    Minutes                    Miles
Comments:                                                                                                                                                                                                                           Total:                          0         >        0.00
                                                                                                                                                                                                                             Avg min/day:                           0.00
                                                                                                                                                                                                                            Avg steps/day:                           n/a
                                               Weekly Menu Planner & Shopping List
          Breakfast                   Lunch                       Dinner                    Produce/Fresh                                Meat                          Can/Box Sides
Sa




Su




                                                                                                                                    Milk / Dairy                            Frozen
Mo


                                                                                                  Breads


Tu




                                                                                                                                         Misc                              Non-food
We
                                                                                               Beverages




Th




                                                                                             Other To-Dos
Fr                                                                                   - Read nutrition labels. Make wise decisions!
                                                                                     - If you resist it at the grocery store, you only have to resist it once. If you bring it home,
                                                                                        you have to resist it 7 days/week!




Memory Verse:

                Menu planner available at www.bethanybaptist-wendell.com/1stplace. Any questions or input, contact webeditor@bethanybaptist-wendell.com
Breakfast Items   Mt   Gr Veg Fr   Mlk Fat Cal   Favorite Lunches   Mt   Gr Veg Fr   Mlk Fat Cal   Dinner Time!   Mt   Gr Veg Fr   Mlk   Fat   Cal
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0

  Vegetables      Mt   Gr Veg Fr   Mlk Fat Cal        Fruits        Mt   Gr Veg Fr   Mlk Fat Cal      Dairy       Mt   Gr Veg Fr   Mlk   Fat   Cal
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0

  Fast Foods      Mt   Gr Veg Fr   Mlk Fat Cal       Snacks         Mt   Gr Veg Fr   Mlk Fat Cal   Beverages      Mt   Gr Veg Fr   Mlk   Fat   Cal
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                            0                                                 0                                                 0
                                                               "THE NUTRITION TOP 10"
This worksheet helps you keep track of your progess on the "Nutrition Top 10". Each day (until it becomes a habit) we should be mindful of these goals and consciously fit
them into our lifestyles. You may want to jot down in each cell what you did that day towards each particular goal.
                               Thurs                  Fri                  Sat                 Sun                  Mon                 Tues                 Wed
1. Set Realistic &
Different Goals (set
session goals & weekly
goals)

2. Plan Ahead and
Prioritize
(be INTENTIONAL!
 plan your meals)

3. Concentrate on
Quality (focus on
Making Healthy Choices!)



4. Quantity Counts
(check serving sizes!)



5. Begin with a
Healthy Breakfast
(Break the Fast!)


6. Choose Better
Beverages

7. Spread Your
Calories Around
(balance morn, midday,
evening)
8. Balance Your
Plate!
(at least 1/2 fruits &
vegetables!)
9. Read Food
Labels
(check serving sizes, fat
grams, etc)
10. Practice
Mindfulness
(be aware of WHAT and
WHY you are eating)
                                                                 "THE FITNESS TOP 10"
This worksheet helps you keep track of your progess on the "Fitness Top 10". Each day (until it becomes a habit) we should be mindful of these goals and consciously fit
them into our lifestyles. You may want to jot down in each cell what you did that day towards each particular goal.
                               Wed                  Thurs                  Fri                  Sat                 Sun                 Mon                 Tues


1. Progress Wisely




2. Add Variety




3. Set Realistic Goals


4. Make Physical
Activity an
Appointment


5. Do SOMETHING
EVERY DAY!



6. Find a Buddy



7. Invest in the proper
shoes & equiement.


8. Learn from Past
Failures and
Successes.


9. Expect to Become
Weary.


10. Celebrate
Appropriately
                                                                                ~ Welcome to the 100 Mile Club Challenge ~
                                                            During this 12 week session, try to go "100 Miles" by doing a variety of activities!
                                          Obviously, doing aerobics will burn more calories & be more beneficial healthwise than cooking - but determine what
                                                                          is right for YOU based on YOUR current fitness level!!

                                                     A wise man once said: "I find that the harder I work, the more luck I seem to have" - Thomas Jefferson

                                                                      "SOMETHING IS BETTER THAN NOTHING, and MORE IS BETTER THAN LESS"


                                This worksheet calculates your miles based on the amount of time you spend on activities.
                   Enter the time spent on each activity in the "my time" column. The "my miles" column will then give you your miles.

                                           time req       my time                                                   time req    my time                                          time req my time
                                                                       my miles                                                              my miles                                                    my miles
                 Activity                  (for 1 mile)   (minutes)                             Activity            (for 1 mile) (minutes)                       Activity       (for 1 mile) (minutes)
WALK / RUN                                                                         BICYCLE                                                              SPORTS
      Run (~8 mph)                             6.5                       0.00         slowly, < 10mph, leisure         20.0                    0.00        Backpacking              12.0                   0.00
      Treadmill                           (use miles on treadmill)                    light effort, 10-12 mph          12.0                    0.00        Baseball                 15.0                   0.00
      Walking, 2 mph, slow                    30.0                       0.00         moderate, 12-14 mph              10.0                    0.00        Basketball               12.0                   0.00
      Walking, 3 mph, mod                     20.0                       0.00         vigorous, 14-16 mph               7.5                    0.00        Bowling                  27.5                   0.00
      Walking, 4.0 mph, brisk                 15.0                       0.00                                                                              Canoeing                 23.5                   0.00
      Walk (speed) or jog 6 mph               10.0                       0.00      FAMILY LEISURE                                                          Dancing, ballroom        27.5                   0.00
      Walking up stairs                       13.0                       0.00         Jump rope                        10.0                    0.00        Football, touch, flag    10.5                   0.00
      Steps on pedometer                     2100.0                      0.00         Ping Pong                        25.0                    0.00        Golf                     20.0                   0.00
GYM                                       (enter # steps on ped ↑)                    Playing piano / guitar           37.0                    0.00        Ice skating              11.0                   0.00
      Aerobics, low impact                    15.0                       0.00         Skating (moderate)               20.0                    0.00        Jump rope                 7.5                   0.00
          high impact                         12.0                       0.00            vigorous                      10.0                    0.00        Rackquetball, casual     15.0                   0.00
          water                               20.0                       0.00         Swimming, light-moderate         17.0                    0.00        Rollerblading             6.5                   0.00
      Eliptical trainer                       12.0                       0.00         Walk / run / play with kids      25.0                    0.00        Rope jumping              7.5                   0.00
      Floor (situps, leglifts, etc)           20.0                       0.00                                                                              Skiing, cross-country    12.0                   0.00
      Pilates                                 15.0                       0.00      HOME                                                                    Skiing, downhill         16.5                   0.00
      Stair machine                            8.5                       0.00         Cleaning, general                35.0                    0.00        Skiing, water            14.0                   0.00
      Stationary bike, slow                   30.0                       0.00         Cleaning (vigorous, scrub)       25.0                    0.00        Soccer (casual)          15.0                   0.00
          moderate, 10-13 mph                 15.0                       0.00         Cooking                          40.0                    0.00        Softball                 15.0                   0.00
          vigorous, 13-16 mph                  7.5                       0.00         Floors (mop, sweep, vac)         19.5                    0.00        Swimming, light-moderate 11.0                   0.00
          brisk, 16-19 mph                     6.5                       0.00         Gardening                        19.0                    0.00           fast, vigorous effort  7.5                   0.00
      Stretch/flex/balance                    20.0                       0.00         Ironing                          45.0                    0.00        Tae kwon do               8.5                   0.00
      Yoga                                    18.0                       0.00         Mowing (push)                    22.0                    0.00        Tennis, singles          10.0                   0.00
      Weights, gentle                         30.0                       0.00         Mowing (ride)                    35.0                    0.00        Volleyball               17.0                   0.00
           mod (lo wt, to fatigue)            22.0                       0.00         Rake leaves                      25.0                    0.00
           vigorous (hi wt, to fatigue)       15.0                       0.00         Wash car                         23.0                    0.00
                                                                                      Wash dishes                      45.0                    0.00
                                                  "TIME" is often our biggest hindrance in trying to live a balanced life as defined by First Place 4Health!
            Occasionally, it may be useful to keep a time tracker to help you see you you're using the time that God gives you each day. You can record your time on this sheet an
                                             analyze how you may be "wasting" time, and determine what you can do differently to use your time more wisely.
Sun   Morning                                                     Midday                                                                 Evening




Mon   Morning                                                     Midday                                                                  Evening




Tue   Morning                                                     Midday                                                                  Evening




Wed Morning                                                       Midday                                                                  Evening




Thu   Morning                                                              Midday




Fri   Morning                                                              Midday




Sat   Morning                                                              Midday
ur biggest hindrance in trying to live a balanced life as defined by First Place 4Health!
o help you see you you're using the time that God gives you each day. You can record your time on this sheet and use it to
be "wasting" time, and determine what you can do differently to use your time more wisely.
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posted:11/9/2011
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