Streaming Colors Fitness Journal Weekly Planner by Alexis Luhrs

LUHRS MEDIA CO.

Streaming Colorsâ&#x201E;˘ Fitness Journal 2008 Weekly Planner. Copyright 2007 by Jennifer A. Luhrs and Alexis K. Luhrs. All rights reserved. Printed in the United States of America. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in articles and reviews or as specifically granted on certain pages of this book. Requests for permission should be submitted online at info@streamingcolors.com, or by mail to Luhrs Media Co., P.O. Box 2129, Stillwater, MN 55082. Streaming Colorsâ&#x201E;˘ is a trademark of Luhrs Media Co. Streaming Colors Fitness Journals may be purchased and/or customized for educational, business, or sales promotional use. Contact the publisher at the above address, or sales@streamingcolors.com. First Edition Design Concept and Content by Jennifer Luhrs and Alexis Luhrs Front Cover and Logo Design by Brian Protacio Back Cover and Inside Pages Design by Carolyn Gilde Printed on acid-free, archival quality paper ISBN-10: 0-9748105-8-4 ISBN-13: 978-0-9748105-8-4 Nothing in this journal is intended as a substitute for medical advice or counseling. Consult your doctor if you have any risk factor or health-related condition that might prevent you from using this journal as a fitness tool. Journal is intended as a health promotion tool, not as a medical or physical therapy intervention. Designed for adults and older teens in normal health. Not designed for unsupervised use by children. We are developing products for the special needs of children. www.streamingcolors.com

This is the unique and individual self report of: (name)

It won’t take long for you to figure out how to adapt it to suit your purposes. If something’s not working, just change it. On this journal, change is good. There is no one right way to keep track. Only what works for you. Nobody else in the world will have a journal that looks exactly like yours.

Congratulations on your decision to improve your fitness and health habits

Rate your current health and fitness habits. (Color in the circle.)

You will also be doing a big favor for your friends, family, co-workers, and teammates, who depend on your health and vigor. Best of all, you’ll feel better and have more energy. This journal will help you take gradual steps to incorporate better fitness and health habits into your daily life. Wouldn’t it be nice if those things could come as naturally to you as taking a shower in the morning, or brushing your teeth? Many can!

How would you rate your overall lifestyle on the scale below in terms of doing the things you know you should be doing to protect your health and fitness? This includes all your health habits, such as eating, physical activity, stress, tobacco use, alcohol, etc.

No one has to be perfect, but just about everyone – even an elite athlete – has room for improvement. Every little bit you do each day to improve can add up to important fitness gains for you, and also help alleviate the obesity epidemic challenging our society.

You’re unique and you’re in charge

With this journal, you officially take full ownership and responsibility for your fitness and health lifestyle. You’ll decide which habits to change and how to do that. (Check with your doctor, of course). Each day you will report to yourself what you’ve done to improve. Over time, you’ll discover what works for you. That’s important because just as you’ve always suspected, you really are unique. What works for someone else, may not work for you – especially over the long term.

A place to sort out all the confusing advice for yourself

Help! If you feel like you’re drowning in a sea of confusing and conflicting diet and fitness advice, you’re not alone. It’s important to stay informed. But until it all gets sorted out this journal gives you a place to start keeping track of what you’re actually doing now, and how it’s working for you.

The basic idea is to use color to show positive actions

Using highlighters you’ll color in what you’ve done each day to practice your desired new habits. Patches of color make it easy for you to see at a glance your overall effort, and to spot trends. Lots of color is good. Lots of empty white space means you need to try a little harder, or set more realistic goals.

I’m doing everything positive I can

I’m doing everything wrong

How many hours of low intensity exercise do you get, on average, each week? 1

How many hours of moderate (enough to break a sweat) to highintensity exercise do you get, on average, each week? 1

How many eight-ounce glasses of water do you drink each day? 1

Customize it any way you want

Except for the most basic recommendations to exercise, eat wholesome foods, and drink plenty of water, this journal has been designed to give you maximum flexibility in what you track, and how you record it. Whether you’re a couch potato, a fitness newcomer, a fitness buff, or an elite athlete – how you use it is entirely up to you. Choose which habits you wish to track, and then make it as simple or as detailed as you want.

Be sure to enter your current fitness and health data on page 72 of this journal for comparison at the end of the year. 3

Getting started is as easy as Decide which health and fitness habits you want to improve Set up your monthly color key TAKE ACTION and color in your success each day

DECIDE WHICH HEALTH & FITNESS HABITS YOU WANT TO IMPROVE We suggest you start with exercise, since every body needs it! Even if you don’t need to lose weight, your body will always need exercise for optimal overall health and well being. Official recommendations vary, but in general • for better health, accumulate 30 minutes of moderate-intensity physical activity five or more times a week

• for weight control, exercise 60 minutes at moderate intensity (or above) per day on average

If these amounts seem shocking and unattainable to you, don’t give up and lose hope. Just start working toward them, gradually. Any amount of exercise is better than none at all. We’ll give you tips to help you change your lifestyle so that these amounts of exercise won’t seem so impossible to attain. Be sure to check with your doctor regarding family health history and to see what activities and intensities are appropriate for you. Pick something you like, and it’s more likely you’ll stick with it. If you’re already exercising, this journal can help you stick with it and/or improve. The list is endless, but here are just a few exercise suggestions: • • • • • • •

walk or run take the stairs swim dance bike kickbox do yoga

• • • • • •

work out with weights do an aerobics video or class do core strengthening exercises (abs) work on the garden or lawn play an active team or individual sport do anything you can think of to move more (safely, of course)

Start at a level that is safe for your current fitness level and health, and increase regularly and in small increments. To be effective, exercise should challenge you somewhat (e.g. walk briskly rather than dawdling along.) But always listen to your body and don’t push yourself to the point of injury, over-exertion, exhaustion or dehydration. 4

Consult with a fitness professional who can help you identify your weak points, and develop a cross-training program to help balance them out. This will help you avoid overuse injuries, especially to your knees and back. Injuries may give you an excuse not to exercise, but at the end of the day, that’s all you’ll end up with – an excuse. Be aware that exercise always carries some risk. But over the long run, not exercising is more damaging to your health and longevity. So make up your mind to do everything you can to make it work, and you probably will.

89% of the 4,000 participants in the National Weight Control Registry report using a combination of both physical activity and diet to lose an average of 60 pounds and maintain the loss for 5 years on average. • Only 9% used diet alone. • 28% used walking as their only exercise. • Most reported doing 60 to 90 minutes of moderateintensity physical activity every day. • Most ate breakfast every day. • Two-thirds were overweight as children and 60% report a family history of obesity. • Keeping a food journal was the one success strategy used by the majority of participants.

Better eating habits, including the new Food Pyramid While this journal is a great place to keep track of your eating habits, it has not been designed to fit any specific diet plan or recommendations. There are just too many. You should make it your practice to keep informed of nutrition information from reliable sources. Then decide for yourself which nutrition advice you’d like to try to work into your lifestyle. Consult with your doctor, of course.

If losing weight is your goal, remember that there is no magic pill, but there is a simple formula: eat less and exercise more. You can keep track of that in this journal. Whatever you choose to track in terms of eating habits, state it in a positive way, so that you can color it in as a positive action. Just a few examples are: Ate my recommended Food Pyramid servings of fruits, vegetables, etc. • candy-free day • donut-free day • soda pop-free day • white flour-free day • sugar-free day • fast food-free day • junk food-free day • did not eat anything 3 hours before bedtime • ate whole grains • ate salmon or other source of omega-3 fatty acids • drank green tea • took vitamins • and so on, to include anything you can do to eat more nutritiously •

If you’re feeling a bit overwhelmed by the USDA’s new Dietary Guidelines for Americans, remember that you will probably be more successful if you don’t try to change everything at once. Just pick a few Food Pyramid recommendations to work on each month and move on to others when you’re ready. See our Food Pyramid Quick Reference Charts on pages 74-75, and also learn more at streamingcolors.com. Try to eat responsibly – in terms of quantity, quality and variety. Develop a healthy respect for what food can do for your body (or to it) and try to get maximum nutritional value out of the calories you take in. Also,

In 1970 Americans spent $6 billion on fast food. In 2005 they spent $134 billion. The average size of an order of french fries has nearly tripled from 75 grams in 1955 to 220 grams today, according to the Journal of the American Dietetic Association.

• avoid highly processed foods, as they are full of hidden salt and sugar. Get back to the basics and eat pure, wholesome foods as close to their natural source as possible. Know how to prepare a few simple items that are both healthy and delicious.

• don’t keep unhealthy or fattening foods around your home. If you have to go out for an occasional “treat,” you’ll have to put some effort into it and you’re more likely to avoid the mindless eating that can really pile on the pounds. You’ll also be doing a favor for other household members who are trying to eat better.

Still not sure what to track? Keep a food diary on page 76 and you’ll soon gain insight.

Other health habits Did you know that 80% of the diseases we get as adults are preventable, if only we’d change our habits in the areas of eating, exercising, smoking, stress management and alcohol consumption? Of course you can use this journal to keep track of your efforts to improve in any of those areas. For most people who smoke, quitting will be the most important change they can make for their health. Ask your physician to help you decide which changes will be most important to you. There are many sources of support and information for you in making these changes. Your health plan may be a helpful and reliable resource. Information may also be found at your library, on the Internet, in the media. Adequate sleep is also vital to your health. Most adults should strive for eight hours of sleep each night. Track your current amounts of sleep in this journal, and if you consistently get too little, set up your color key with a goal of getting at least eight hours of sleep each night. Then color it in when you do. No matter what you are trying to change, we still suggest you start trying to improve right away in the areas of exercise and drinking enough water. (Exercise is a great stress reliever and can help you sleep better if you don’t exercise too close to bedtime.) You may find that improving in those areas makes you feel more inclined to improve in other areas as well. You will probably be more successful if you don’t try to change everything at once. You have all your life to improve. Be creative, and just remember to state your actions in a positive way. Such as: •

alcohol-free day

•

tobacco-free day

•

drank less caffeine

•

meditated

•

got adequate sleep

•

did deep breathing exercises to control my stress and anxiety

•

flossed my teeth

•

or anything you can do to improve your other health habits, or reduce your risk of injury or illness (e.g. wearing your seat belt)

If you’re still not sure what fitness habits to change, just keep track of what you’re doing now. That alone can be a real eye-opener, and can help you decide where to improve in the future. It also gives you a baseline against which to measure future improvement. 6

Drink enough water! Water is vital to life and to health, yet most people neglect to drink the commonly recommended 64 ounces (eight 8-ounce glasses) a day. Because it’s so important, we’ve placed a row of eight small circles in each daily module to help you track how much water you drink. A little mindfulness now, can help you make drinking enough water one of those habits you’ll hardly have to think about. Drinking water is essential to converting food into energy and carrying nutrients through your body. It helps hydrate your skin and lubricate your joints. It can help you feel more full, and prevent or get rid of a headache due to mild dehydration. The benefits are many, so drink up until you feel great. Note that if you exercise you will need to increase your water beyond the recommended 8 glasses a day. However, if you are involved in long, strenuous activities on a warm day, you may also need to add a sports drink or salty food to avoid salt depletion. Ask your doctor or fitness advisor for their recommendation.

SET UP YOUR MONTHLY COLOR KEY

SAMPLE COLOR KEY

Grab your highlighters and decide where to use your favorite colors. There’s no one way to set up your key at the beginning of each month – only what makes sense to you. Make it as simple or as detailed as you like.

THIS MONTH’S COLOR KEY COLOR:

MEANS THIS ACTION:

Walked outdoors Ate oatmeal Glasses of water French -fry free day Upper/Lower body workout Took the stairs at work

Starting out, some people track only one activity and color the entire module one color. Remember to use color to show positive actions you can actually take, such as “walk around the lake” or “do my exercise video.” Do not set up the color key to show the outcomes/results of those actions (such as “lose 3 pounds”) because you cannot really control results each day. In months where you’re not changing your key, just check the “same as last month“ option. Be sure to use highlighters, not markers, so that the ink does not bleed through to the other side of the page.

SAMPLE DAY PURPLE shows you ate oatmeal.

164 lbs.

ORANGE shows you took the stairs at work.

RED shows you took a walk outdoors.

same as last month

YELLOW shows you had a French-fry free day.

BLUE shows you drank 5 glasses of water.

GREEN shows you did an upper body workout.

If you are just starting to get active, you might, for instance, decide to color the main section of the daily module a bright RED to show when you took a walk outdoors. On days when you take the stairs at work, you might want to color the right-hand section ORANGE. And of course you would keep track of eight-ounce glasses of water, perhaps in BLUE highlighter. The row of eight small circles is ideal for tracking this vital health habit. You might want to keep track of your weight in the section right next to the date. You may decide to use PURPLE in that section to show days where you added a healthy food item. You could color the lower left-hand section section YELLOW to show you did not eat a certain food you are trying to avoid. If you begin doing regular resistance training, you might want to color the small circle in the lower right, and write in “U” for upper or “L” for lower body workouts. Rest/recovery days are also positive and could be colored in and coded with an “R.”

This is just one example. Design your own key any way you like. You can change it each month as you learn what works for you. 7

SET GOALS AND REWARDS There is a GOAL area on the monthly key where you can set your weekly goals and decide on a reward for reaching them by the end of the month. Typical goals might be “Walk to work three times a week” or “Exercise for 7 hours per week” or “Run 12 miles per week,” or whatever activity, distance or duration you choose. (You can also set diet or other health-related goals there.) There is also an area where you can decide on a REWARD for fulfilling your goal, if you wish. You may, for instance, decide to put away the REWARD: money you save each day by not eating a certain One hour massage unhealthy food item. At the end of the month, you could use that money to buy yourself something new to wear, or some other luxury item you’ve been wanting. Be creative and think about something you really want. THIS MONTH’S WEEKLY GOAL:

Walk 6 hours a week

Short-term rewards can help motivate you to make positive changes. Your most important long-term reward will be a more fit, healthier and happier you.

REGULAR EXERCISE... - It helps you improve your strength, endurance, flexibility, balance, co-ordination, posture and mobility. It increases the release of endorphins to lift your mood and helps relieve stress, tension and anxiety, and can alleviate mild depression. You’ll sleep better, think more clearly, and have more energy. - It can help you lose weight and keep it off, and increase your ratio of lean muscle tissue to fat, for better muscle definition. - It can help improve your levels of “good” cholesterol (HDL) and substantially help lower levels of inflammatory proteins thought to trigger heart attacks. It can also help prevent heart disease, stroke, high blood pressure, certain cancers, and type 2 diabetes. - It helps prevent bone loss, reduces the effects of osteoporosis and arthritis, and helps alleviate varicose veins. It also helps boost your immunity and resistance to disease.

TAKE ACTION AND COLOR IN YOUR SUCCESS EACH DAY You’ve chosen habits you want to improve, said what you were going to do each day and now’s the time to do it. Remember, it makes no difference if you’re a beginner or an elite athlete; you can only make improvements one day at a time. And anything you do to improve makes you a success. Each week you should schedule your exercise sessions in advance. You may want to pencil in the start time and intended duration, then write in the actual duration or distance after you’ve finished the workout. At the end of each day, or throughout the day, color in your actions according to the monthly key you created for yourself. See how satisfying it is to color in the actions you’ve taken. You’re off to a great start! 1

WATER HINT It’s easier to keep track of the water you drink if you buy bottled water in 16, 20, or 32 ounce bottles, and keep track of how many bottles you drink. Or, fill up a pitcher or large water bottle with a certain number of ounces (but be sure to sanitize the container daily.) One swallow of water from a fountain equals roughly one ounce. Strive for about 64 ounces of water a day, more if you are exercising a lot. Add a sports drink or salty food on warm days with long workouts.

Didn’t do so well today? The good news is you get to start over tomorrow. Tomorrow really is a new day, and a chance to get some more color on your journal. Remember, the idea is not to be perfect, but to repeat positive actions often enough and long enough for them to become habits – a natural part of your lifestyle. How did you do on meeting your weekly goals? If you didn’t do so well, just remember that next week is also a new week. If you get sidetracked for a while by the events of your life – as just about everyone does – this journal will help remind you of all the good you’ve done. The important thing is to get back on track as soon as possible. After using the Streaming Colors™ journal, even for just awhile, you may be surprised to find that it actually helps motivate you to act, just so you can color in your positive actions for the day. (Or so you don’t have to look at a lot of empty white space.) After time, you’ll probably find yourself adding more detail. You can write in your exercise distances, duration, or other sport-specific stats, and total them up at the end of each week and each month. At the end of the month you can decide whether to leave next month’s color key the same, or track new activities and set new goals, especially if last month’s goals were not realistic. Every month can be a fresh start. MORE COLORING! Celebrate your milestones anytime of the year. As you build healthier habits by the day, week and month you’ll begin to see results. Recognize your milestones and accomplishments throughout the year by coloring in pages 16-17, or cutting and pasting in pictures. Try to fill up the whole page. Use your imagination!

164 lbs. 1 hour U

164 lbs. 1 hour

163 lbs.

164 lbs. 1 hour L

163 lbs.

165 lbs. 1.5 hours U

163 lbs. 1.5 hours L

CLEAR THE DECKS FOR EXERCISE Think exercise is something you fit in at the end of the day, week, or month, if you “feel” like it, the weather is perfect, and you have absolutely nothing else better to do? If so, you’re probably not getting a whole lot of exercise. Think again. In fact, turn your thinking around completely. Think about how much exercise you need each week (a daily accumulation of 30 minutes or more at moderate intensity for better health, 60 minutes or more for weight loss) and then start scheduling your exercise sessions as you would any other appointment. Pencil them in on your journal. To help make sure you keep your appointments, commit yourself ahead of time: • • • •

Pre-schedule exercise with a friend. Set up a regular childcare schedule so you can exercise. Register and pre-pay for fitness classes. Pre-register and pay for one of the many fun run/walks or other fitness-related fundraisers in your community.

Best of all, if you’ve paid ahead, you’ll be more inclined to keep your appointments, which will give you more opportunities to color in your Fitness journal.

Monthly tips to help you get out of your rut, and into a healthier lifestyle Because our modern lifestyle doesn’t naturally support fitness, you may face challenges in making changes, large or small. But make no mistake – change is the goal. And in order to change your fitness, you may have to rethink many of your daily habits that don’t currently support fitness. Each month of this journal contains a tip that might help you make the changes you need to make to support your healthier lifestyle. Read through them all and you’ll get the general idea. Then use them or modify them or come up with some ideas of your own.

Best of all, the Streaming Colors™ journal helps you document your unique journey, as you make better health and fitness a habit for life. So keep your completed journal and look back on it once in awhile. You‘ll be fascinated to see where you’ve been, how far you’ve come, how much easier it’s getting and what a colorful individual you are. Be sure to enter your current fitness and health data on page 72 of this journal for comparison at the end of the year. Then go to your first month’s journal page and start coloring TODAY! 10

Monthly tips for those of you already in motion Congratulations on everything you are doing to improve your fitness and health! While most of your motivation comes from within you, our “Keep it going” section will offer monthly tips to help make your efforts a little more interesting, a little easier, or a little more effective. Keep up the good work!

NEED MORE HELP GETTING STARTED? KEEP READING...

ME? EXERCISE? For the reluctant, or “confirmed” non-exerciser For a lot of people who haven’t done it much, exercise is THE BIG SCARY THING. It seems so foreign – something other people do, but not you. Even if you believe what they say about everyone needing exercise, you just can’t even imagine yourself doing it. That’s understandable. People are often apprehensive about the unfamiliar. Back when everyone used horses, most people were afraid of the newfangled automobile. Today, most people would be more afraid to get on a horse than to get into a car. It’s largely a matter of what you’re used to. And truly, you can get used to being more active. Just take it gradually, break it down into small steps, and eventually exercise will become a natural part of your life. You will look back and wonder how you ever lived without it.

THOSE PEOPLE What to make of very active, fit people If you’ve been inactive for a long time, you might want to challenge how you think about fit, active people who make it all look so easy. They are not from Mars – and they are also not your enemy. They are people just like you, who, through the years, for whatever reasons, have developed good fitness habits. Fit people are made, not born. If your health was normal at birth, your body had just as good a chance of becoming a fit adult as those “crazy” people you see out running or doing very active sports. Again, with the rare exception of elite athletes, those people were not born with an inherent physical gift. They have just developed different fitness habits than you, over the course of time. Over time, you can develop better fitness habits, too, and you can become as fit as many of them. You may even surprise yourself and surpass some of them. So don’t think of yourself as someone locked out of the active group. Close your eyes and visualize a more fit new you. At age 46, the creator of this journal could barely run three blocks. A few years later she could run ten miles, which means that just about anything is possible.

Exercise is also not much different than any other area of life. You’ll get out of it pretty much what you put into it. And your ATTITUDE will definitely have an effect. If you keep telling yourself you hate exercise, you probably will.

And if you’re wondering what all those veteran “other” exercisers think when they see you out there struggling – most of them know how hard it is to get started. They may have been where you are now. They know what it takes to keep going, and they truly are your biggest fans! Just run or walk in a local race, and theirs will be the voices you hear cheering you on.

Consider staying neutral until you’ve given it a chance to work. Start easy. Go for walks in scenic areas or pretty neighborhoods that take your mind off your effort. If you are in normal health, the more you exercise, the stronger you’ll get, and the easier and more natural exercising will become. It can even become so much of a habit, you may find yourself “needing” to exercise, or eager to get out there. Yes, you.

Just 30 minutes of exercise a day and the loss of 5% to 7% of body weight helped one NIH study group reduce their risk of contracting diabetes by 58%. The risk dropped to 71% for people aged 60 and older. Even a modest weight loss of just 10 pounds can have significant health benefits, and has been associated with: • a 34% drop in triglyceride levels, reducing the risk of cardiovascular disease • on average, a 16% decrease in total cholesterol, a 12% decrease in LDL cholesterol and an 18% increase in HDL (good) cholesterol.

WHY IS CHANGE SO HARD?

TRAIN WRECK?

Why can’t we just decide what we’re going to change and then do it? And where is Jeannie when you need her? Why can’t we just blink our eyes and be exactly the way we’d like to be? Failing that, why can’t we just do some of what we say we’re going to do?

Where to start if you’re doing just about everything wrong

Change is slow because we truly are creatures of habit. Habits by nature take time to build, and by nature they take time to change. Really you don’t even get rid of a habit so much as you replace it with something else. What’s worse, we can’t really begin to change successfully until in our minds we are truly ready to change. And that readiness to change doesn’t come easy. In fact it comes in stages. You may be ready to change in some areas of your life, and not in others.

If you’re getting a lot of heat or feeling awful for doing just about everything wrong with your fitness/health, this journal is a place where you can start gradually taking control and turning your life around. First, get an honest assessment from your doctor, and learn what you need to do, and can safely do.

Then, pick just the smallest thing to improve – something you think will give you the best chance for success – and you’ll be on your way. Go at your own pace, and make realistic changes you can live with. Believe it or not, you’ll get used to the changes, Why can’t we change others? and then you can move on to According improve something else. to the CDC, about It’s tempting when you’re all caught up in the process of change, to want Gradually you can get your 30% of adults get little or to bring others along, too. Or to ask them to join you in support. This can life on track. no physical activity and 73% be risky depending on where they are in their readiness for change. are not active enough. (Engaging Get support. Learn in 30 minutes of moderateIf they’re in the “don’t even talk to me about it” stage – denial, everything you can. Deal intensity physical activity at derision, stubbornness – they just don’t have a place in their minds yet with the emotional issues least 5 days per week is where they can see the good of it. Back way off and give them time to underlying your problems. recommended.) start seeing for themselves the possible benefits of changing. And learn to listen to your body again. The more you remove Concentrate instead on making your own positive changes and coloring them toxic and artificial influences from in each day in this journal. Don’t be surprised if others are threatened by your your body, the better you’ll be able to changes, and consciously or subconsciously try to sabotage you. You may want to discuss it monitor how you really feel. with them calmly once or twice, but don’t waste a lot of your energy and time arguing. Be sure to look back over the journal once Instead, work quietly and calmly toward your own improvement. As you gain more control over in awhile to see how far you’ve come. If you your positive actions and see the color build, you’ll be less influenced by whether or not others get sidetracked by the events of your life – as approve or support you. just about everyone does – get back on track again as soon as you can. If the people around you aren’t ready to change or provide support, find new people who are. This is one of the lifestyle changes you may have to make in order to support your change for It’s a big challenge to fix a train wreck. the long term. Be patient with the others. Eventually they may come around again when they And it doesn’t happen overnight. But it’s a see how well you are doing. The change had to start somewhere. If they weren’t ready to do monumental achievement and you will have it, be proud that it started with you. the right to be very proud! And you’ll have a happier, longer life in which to be so proud! 12

THE HAPPY WARRIOR Avoiding exercise pain and misery when starting out

Nothing-natural clothing. It’s an ironic twist, but natural fibers such as 100% cotton, absorb sweat, which can weigh you down and also make you feel hotter or more chilled. So check out the newer “tech” fabrics like microfiber and fleece, and learn to dress in layers so that you can be more comfortable – whatever the temperature or weather conditions.

The truth is, exercise always takes effort. But whether you make it miserable, or downright enjoyable, is largely up to you. Is it the Refreshing cold water. First, don’t start walk/jog that is so awful, or the out dehydrated. Then, make sure you have fact that you are hot, sweaty, Healthcare access to plenty of cold water while thirsty, weak from hunger and spending in the U.S. exercising. Carry it with you, or plan a your feet hurt? It’s much more is expected to reach $3.6 route that includes a water stop. Keep likely you’ll stick with a new trillion in 2014, according to a bottle of cold water near by when exercise regimen, if you take government projections, and exercising indoors. Not only do you steps beforehand to avoid individuals are picking up a need the extra water, it’s a refreshing as many of the unnecessary greater portion of boost that can keep you going longer. Be discomforts as possible. that cost. sure to color it in on your journal. Shoes. Shoes. Shoes. Invest in Plan your eating. Even though mild hunger the proper shoes for your activity and will generally subside once you start exercising, don’t start out exercising when you’re weak foot type. Not only will they help you feel better from hunger. But don’t eat a big meal right before exercising either. If you are very hungry, have during your activity, they will also help you a banana or other light snack instead. For long workouts, keep handy a snack or fitness drink avoid knee, leg, back or foot problems due to that contains both carbs and protein. improper technique, footwear, or shoe size. Shoe technology really does make a difference, and the people at your smaller running or athletic shoe stores can help you sort it all out. You don’t have to be an athlete to go into those stores. And don’t be intimidated by all the super-fit people who work there. They know their stuff, and they want you to be active, too, because they are committed to fitness, and because you’re their future customer.

Stretch before and after. There’s no need for sore, achy muscles or injury due to exercise. Warm up a little, then stretch a bit before you start. Nice long stretches after exercise will do you the most good to help avoid stiffness and soreness. Learn the proper stretching techniques for your activities and body type.

Make sure you try on your shoes with the thickness of socks you plan to wear when exercising. You may have to go a half size larger to give your toes plenty of room. If you bring in an old pair of exercise shoes, a trained salesperson should be able to look at the wear pattern on the soles and tell you what type of shoe is best for you.

• • • • •

Make it interesting. Nothing makes exercise more miserable than being bored and thinking about every little bit of effort you’re putting in. Get creative and find ways to safely take your mind off of it a little. For example: • Do your aerobics video near a window with a view of your garden and think about gardening

or landscaping. Walk, run or bike in scenic areas with interesting views or beautiful yards and architecture. Exercise with friends and/or people watch. While working up a sweat think about different solutions to a problem that’s been bugging you. Use that increased blood flow to the brain to brainstorm a creative new idea or plan something fun. When exercising indoors, watch your favorite TV shows (guilt-free) or play music you love.

Of course you have to pay some attention to your form and safety, but try not to dwell on the effort you are making. One study even suggests you’ll have more success if you don’t watch yourself in a mirror while exercising. 13

REMOVING ROADBLOCKS Overcoming barriers to improvement Most of us encounter some barriers to the changes we want to make. Our modern lifestyle seems to be full of landmines – fast food, sedentary job duties, family obligations, too much TV, people who intentionally or unintentionally sabotage us. To be successful, you’ll need to shift from thinking of these barriers as excuses. Excuses don’t get you anywhere. Solutions do. In order to change your habits, there are a lot of things around you that will also have to change. Make up your mind to embrace those changes. If you’re waiting for the world to suddenly rally around you and provide support – that may or may not happen. You’re going to have to take charge, ask for what you need, and set your program in motion for yourself. It’s not selfish. Do it responsibly, and everyone who depends on you will benefit when you improve your fitness and health.

If you think your ideas are unrealistic, put some thought into more realistic compromises you might be able to make immediately. Or, if you think some of the changes will take longer to make, write down a brief plan to implement them:

It may seem a little scary at times, or radical to make these changes. But it’s your health and happiness at stake, so don’t be afraid to get started. Positive changes will foster more positive changes. Figure out a way to get some color in your journal.

Get creative. For instance, anyone with children knows that having a full-time nanny would make it much easier to exercise. But brainstorm creatively and you can come up with a number of other ideas for finding someone to watch the kids while you exercise. •

Schedule regular visits with the grandparents or others who say they’d like to see more of your kids.

•

Take turns babysitting with a neighbor or friend who also wants to exercise.

The important thing is to think outside the proverbial box, and to not give up until you’ve found a solution you can at least try out. You’re looking for solutions, not excuses. Take a moment and think about the things that might be getting in the way of your fitness efforts. Write them down here:

Now take a moment and think about what it would take to overcome those barriers. Write down your ideas here:

90% of all people newly diagnosed with type 2 diabetes are overweight. • On average, every 2.2 pounds of weight loss corresponds to a three-tofour month increase in life expectancy for people with type 2 diabetes. • An average weight loss of just 5 to 10% can reduce or negate the need for certain medications such as insulin.

What if someone asks for help?

A WORD ABOUT CHILDREN

Chances are, you’ll have more effect on others than you think just by serving as a positive example. As soon as someone indicates they are ready to make a change, give them all the positive support you can. Pull out all the stops.

This fitness journal has been designed for use by adults or older teens in normal health who want to improve their fitness/health habits, with the guidance of a medical professional. It has not been designed for unsupervised use by children.

•

Offer to help them select the equipment or clothing they need for their new activity.

•

If you can help financially, do. Offer to pay the entry fee for someone’s first race, or donate if they are collecting pledges.

•

Let them know that no question is too dumb or too small.

•

Remind them to consult with their physician before starting and to know their vital health measurements.

•

Because we are deeply concerned about the alarming rise in childhood obesity, we are, however, developing special tools for use by children.

In the meantime, one of the best things you can do as In 1980, 15% an adult is to set a good of American adults were example by practicing obese. That doubled to 31% good fitness and health habits yourself. If you have children, in 2000 (BMI over 30), according you may also want to:

to the National Health and Nutrition Examination Surveys. Two out of • Play outside with them and/or invite them to join you in fitness three Americans are either activities that are appropriate for their age and skill levels. overweight or obese, and the • Recognize that you do have control over the food selections number of overweight children in your home. Choose nutritious, wholesome foods with as has tripled over the past Make sure they understand little processing as possible, and avoid having unhealthy junk 20 years. how to train safely and take foods around your home. gradual steps to improve. • Don’t be in such a hurry to introduce sweets and junk foods to infants or Bring them along with you to train or toddlers (your own or other people’s kids.) You can turn them off to the healthier participate in an event (but don’t force foods they so need, and create bad eating habits that will haunt them for life. your sport on them.) • Above all, be sure to encourage your children toward good fitness habits without shaming or Teach, don’t preach. (Just remember how you pushing them too hard. Otherwise, you may create self-esteem issues that will worsen the would have wanted to be treated when you problem. It’s a delicate balance, so educate yourself. Always let them know you love them were starting out.) unconditionally, and that you are on their side. If they have tried before and failed, give them praise for at least trying. Remind them to apply any successful actions they learned from their last attempt toward making this one successful. And of course, encourage them to keep track of it all in a Streaming Colors™ Fitness journal, and to become part of our fitness community at www.streamingcolors.com.

Watch our website at www.streamingcolors.com for news of products for children.

We’re not alone. In just 10 years, obesity rates worldwide shot up by 50%, from 200 million people in 1995 to 300 million in 2003, prompting the World Health Organization to declare obesity a global epidemic. 15

CELEBRATE YOUR MILESTONES AND ACCOMPLISHMENTS WITH COLOR! Color each circle or paste something in.

Eat better. Did you break a bad food habit, hit your weight loss goal, fit into your “skinny jeans,” etc.? 16

FILL THESE PAGES WITH COLOR ANY TIME OF THE YEAR. If it’s important to you it’s worth noting here!

Exercise more. Did you meet your monthly exercise goals, complete an event, set a new Personal Best, etc.?

Are you ready to get started? Your year of healthier habits begins on the next page. 17

j a n ua r y S

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ma rch S

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a pri l S

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ma y S 4

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T 6

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jun e

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ju l y S 6

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a ug u st S 3

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31 s e p te m be r S 7

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S 6

Message from Jennifer & Alexis Luhrs, creators of the Streaming Colors Fitness Journal What does it take to develop healthier habits in a modern culture that discourages healthy lifestyles? You’re about to find out by using this journal. It’s the first real tool to help you repeat healthy actions (and avoid unhealthy ones) long enough for them to become second nature. Here’s how and why we created it. Despite our lifelong commitment to healthy eating and fairly active living, we (mom, Jen, and daughter, Alexis) needed to become more consistent. We started keeping track, coloring in our daily activity on calendar pages to make it easier to spot trends. We discovered that a build-up of empty white space reminded and actually motivated us to go out and exercise for the simple (but immediate) reward of coloring our calendars. Increasing color gave us a sense of progress, even before our bodies showed results. Today, we’d rather be running than sitting, and walking than driving. Being active feels great! Sitting at a desk all day—awful. Exercise has become a regular habit for us, as it can for you, along with many other healthier behaviors. We knew we had to formalize our concept and share it with the world when, in 2003, we heard the statistic that one in three kids born after the year 2000 will develop type 2 diabetes due to unhealthy habits and lifestyles. 18

Drawing on Jen’s experience working with the Stanford Prevention Research Center on a health improvement web site that was co-branded with msnbc.com in 1997, we based our journal content on established principles of health behavior change. Dr. Wes Alles of Stanford was kind enough to review it for us. Trained in Industrial Design (Jen) and Architecture (Alexis), and working closely with our talented graphic designers, Carolyn Gilde and Brian Protacio, we focused on designing a daily color-coded tracking system that would be intuitive, easy and fun to use. Our many repeat journal users confirm that it truly is the healthy habit-forming journal™ we envisioned. Now, we’re thrilled to welcome you to the Streaming Colors Fitness Community with the Charter Edition of our new Weekly Planner format! Starting out, be sure to set small, achievable goals. Make it a practice to look at this journal every day—and healthier habits will follow! - Jennifer & Alexis

THIS MONTH’S COLOR KEY COLOR:

MEANS THIS ACTION:

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” Aristotle (384-322 B.C.)

2008 WEEKLY PLANNER

$IBSUFS &EJUJPO

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

New Year’s Day

jan

same as last month

56&4%":

THIS MONTH’S WEEKLY GOAL:

REWARD:

New Year’s Resolutions:

www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

.0/%":

december S

2007 W

S 1

56&4%":

january

8&%/&4%":

5)634%":

jan

Islamic New Year

2008

'3*%":

4"563%":

1312

46/%":

“Whatever you can do or dream you can, begin it. Boldness has genius, power, and magic in it.” Johann Wolfgang von Goethe (1749-1832)

www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

Tip for Beginners: Starting this month, resolve to change

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

directly into your exercise clothes, including your exercise shoes, right after work. Now you’ll be that much closer to getting started exercising. On weekends, or if you don’t have a job outside the home, put on your exercise clothes first thing in the morning. Tell yourself you can’t change out of them until you’ve done at least a few minutes of exercise. Move a little to warm up your muscles,

jan

stretch a bit, then do a few minutes of the exercise you’ve chosen. Now it’s easy to keep going until you meet your goal. Stretching afterward helps prevent aches, pains or stiffness. Be sure to color in your positive actions in your journal. TIP #401CS

WEEKLY TOTALS (OPTIONAL):

21 Martin Luther King, Jr. Day

.0/%":

56&4%":

Tip for Advanced: Seeing fewer results from your exercise routine? Your body has probably adjusted to it. Now may be the time to set new goals and schedule

8&%/&4%":

an increase in duration, weights, reps, speed, distance, etc. You could also try being more deliberate and intense in your exercise movements. It’s a subtle shift, but focus on really feeling your muscles go through the entire

5)634%":

range of motion and doing their work. (As opposed to when you were just

jan

starting out and you economized on effort just to get through it.) Slow a movement way down and you’ll 25

'3*%":

4"563%":

2726

46/%":

rediscover those muscles you’ve worked so hard to develop. Cross train to discover new ones. TIP #402CK

www.streamingcolors.com WEEKLY TOTALS:

january

2008

february

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

2008

MONTHLY TOTALS (OPTIONAL):

jan

DID I MEET THIS MONTH’S WEEKLY GOAL?

feb

WHAT WAS MY REWARD?

Groundhog Day

“Walking is the best possible exercise. Habituate yourself to walk very far.” Thomas Jefferson (1743 - 1826)

WEEKLY TOTALS:

.0/%":

THIS MONTH’S COLOR KEY COLOR:

5 Mardi Gras (Fat Tuesday)

6 Ash Wednesday

feb

Chinese New Year

MEANS THIS ACTION:

56&4%":

8&%/&4%":

5)634%":

'3*%":

same as last month

THIS MONTH’S WEEKLY GOAL:

REWARD:

4"563%":

46/%":

www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

Tip for Beginners: Love handles? Experts say you can’t

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

Lincoln’s Birthday

“spot” reduce with sit-ups. Yet properly performed “core strengthening” exercises are one of the best ways to start your fitness regimen. Strengthening your abs and other trunk muscles will help you avoid injury when you add other activities, especially weightbearing exercise. You’ll improve your posture, feel more trim and burn more calories overall. So learn proper technique, then build up gradually. In fact,

Valentine’s Day

feb

you can do these short workouts in your spare time, while watching TV. Lie down on the floor and do just one. Then do another, and another. Once you start, it’s easy to keep going and meet your daily goal. Do these every

National Flag Day (Canada)

day and color in your journal. TIP #403CS

WEEKLY TOTALS (OPTIONAL):

18 President’s Day

.0/%":

56&4%":

Tip for Advanced: Don’t take your sole mates for granted. Your exercise shoes protect your knees and joints from injury. But after repeated use they lose their

8&%/&4%":

cushioning and ability to protect. Alternating two pairs can prolong their useful life. Walking and running shoes should be replaced every 300500 miles. Keep track on this calendar. If it’s time to replace your shoes, bring

5)634%":

feb

your old ones with you to the athletic shoe store. A trained salesperson can look at the wear pattern on the soles, and help you choose a model that might work better for the way you

22 Washington’s Birthday

'3*%":

move. Wear your thick sport socks to try them on. Allow a thumb width in front of your big toe. You may need to go up a half size. TIP #404CK

4"563%": “Nothing is stronger than habit.” Ovid (43 BC - 17 AD)

46/%":

www.streamingcolors.com WEEKLY TOTALS:

february

2008

march

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

2008

MONTHLY TOTALS (OPTIONAL):

DID I MEET THIS MONTH’S WEEKLY GOAL?

feb

WHAT WAS MY REWARD?

mar

WEEKLY TOTALS:

.0/%":

THIS MONTH’S COLOR KEY COLOR:

56&4%":

8&%/&4%":

5)634%":

mar

'3*%":

MEANS THIS ACTION:

same as last month

THIS MONTH’S WEEKLY GOAL:

REWARD:

4"563%":

9 Daylight Saving Time begins

46/%":

www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

Tip for Beginners: It’s March, and if you aren’t already

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

Commonwealth Day (Canada)

walking or jogging on a regular basis, make this your month to get marching! Walk briskly or jog, working up to an accumulated 30 minutes or more a day for better health, 60 minutes a day for weight control. In severe weather, try the gym, the mall, your treadmill. Otherwise, get outdoors as much as possible, even if the weather is less than perfect. Even on gray days the

mar

daylight is beneficial to your body and spirit. Dress for the weather, then put just one foot out the door, and then the other. Take one step, then another. OK, you’re walking! Keep it up until you have something to color in on your journal. TIP #405CS

Palm Sunday

WEEKLY TOTALS (OPTIONAL):

17 St. Patrickâ&#x20AC;&#x2122;s Day

.0/%":

56&4%":

Tip for Advanced: If youâ&#x20AC;&#x2122;ve decided to train for a longer distance road race this season, give yourself time to build a stronger base. On your journal, schedule increases

8&%/&4%":

of no more than ten percent a week, or you may risk overuse injuries that will undo all your efforts. If you run 15-20 miles a week, try to spread it out over four or five days, rather than only three. Marathons require special

mar

Spring begins

5)634%":

training. To safely run a marathon you should have built up to four or five days a week of running, for at least a year. A walk/run combination can help you achieve long training distances

21 Good Friday Purim

'3*%":

with less risk of injury. When adding hills, each 500 feet of elevation gain will serve as an additional mile. Start tapering back on running a few weeks before the marathon to build your strength. TIP #406CK

4"563%":

23 Easter Sunday

46/%":

www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

“The journey of a thousand miles begins with one step.”

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

Lao-Tse (6th Century B.C.)

mar

MONTHLY TOTALS (OPTIONAL):

DID I MEET THIS MONTH’S WEEKLY GOAL?

WHAT WAS MY REWARD?

WEEKLY TOTALS (OPTIONAL):

.0/%":

THIS MONTH’S COLOR KEY

mar

COLOR:

56&4%":

apr

April Fool’s Day

MEANS THIS ACTION:

8&%/&4%":

5)634%":

'3*%":

same as last month

THIS MONTH’S WEEKLY GOAL:

REWARD:

4"563%":

6 12

46/%":

www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

march S

2008 T

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

1312

1 2

april S

2008 T

apr

“Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.” Mark Twain (1835 - 1910)

WEEKLY TOTALS (OPTIONAL):

.0/%":

56&4%":

Tip for Beginners: How taxing is your job? What toll does it take on your fitness? Is it worth it? Do you sit all day long, sit hours in traffic, just sit still for an

8&%/&4%":

ever-increasing workload that leaves you stressed-out, with little time for yourself? Take April to think about what you can change to make your job more health promoting, e.g. take a brisk walk during lunch, try flex

5)634%":

apr

scheduling, toss the candy jar, bike to work, etc. If the job canâ&#x20AC;&#x2122;t change, can you change jobs â&#x20AC;&#x201C; find a more active job, closer to home, with better hours, less stress, a healthier atmosphere?

'3*%":

What is your health worth to you? Decide what to do, put it on this journal and get started. TIP #407CS

4"563%":

20 Passover begins

46/%":

www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

Tip for Advanced: The lengthening days of spring can

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

Earth Day

be a great time to get into the habit of exercising before breakfast, if you don’t already. You’ll metabolize more fat because your blood levels of fat, testosterone and growth hormone are high after fasting all night. A little caffeine helps too. Feeling a bit weak or light-headed? Have a banana or some juice before starting. Avoid consuming a lot of sugar or calories before exercise, because your insulin

apr

levels will rise. You’ll feel sluggish, like you’re working harder, and you’ll burn less fat. So try to allow at least two hours after a meal or heavy snack before working out. (But then be sure to eat within 30 minutes of finishing.

Arbor Day

See next month’s tip.) TIP #408CK

WEEKLY TOTALS (OPTIONAL):

.0/%":

56&4%":

MONTHLY TOTALS (OPTIONAL):

DID I MEET THIS MONTH’S WEEKLY GOAL?

WHAT WAS MY REWARD?

8&%/&4%":

apr

may

5)634%":

april

2008

'3*%":

4"563%":

46/%":

2008 T

www.streamingcolors.com WEEKLY TOTALS:

may 2

THIS MONTH’S COLOR KEY COLOR:

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

Cinco de Mayo

MEANS THIS ACTION:

THIS MONTH’S WEEKLY GOAL:

may

same as last month

REWARD:

Mother’s Day

WEEKLY TOTALS:

.0/%":

56&4%":

Tip for Beginners: Vacation time is coming up. Get creative and plan ahead for an active vacation, one that will fill your journal with color! Consider walking, jogging

8&%/&4%":

or biking between famous sites. Get to know the locals at an interesting fun run/walk (search online.) Swim in a beautiful lagoon. Hike a challenging, scenic mountain trail. Can’t get everyone on board with the idea?

5)634%":

may

Then negotiate to be active at least part of the time. Or schedule active time just for yourself. You’re not too tired from work to be active on vacation; you’re just tired of work. So

'3*%":

17 Armed Forces Day

plan to get away, get out, get active and get some color on your journal. TIP #409CS

4"563%":

46/%":

www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

Tip for Advanced: An intense workout can suppress

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

Victoria Day (Canada)

your appetite. You may be inclined to not eat immediately afterwards, thinking youâ&#x20AC;&#x2122;ll burn more fat. But if the glycogen stores in your muscles are depleted, your body will get a signal to start burning muscle and storing fat, which is hardly the intent of your workout. So get some carbohydrates to your muscles right away within 30 minutes after your workout. Eating

may

some protein with the carbs (in about a 1 to 3 ratio) within the next two hours also helps ensure the calories go toward muscle repair and not fat storage. But if you had sports drink or carbs during the workout, and your goal is weight loss, donâ&#x20AC;&#x2122;t overdo the carbs afterwards. TIP #410CK

WEEKLY TOTALS (OPTIONAL):

26 Memorial Day (Observed)

.0/%":

56&4%":

may

2008

T 1

8&%/&4%":

5)634%":

'3*%":

4"563%":

may

jun

2008

MONTHLY TOTALS (OPTIONAL):

DID I MEET THIS MONTH’S WEEKLY GOAL?

WHAT WAS MY REWARD?

june 28

46/%":

www.streamingcolors.com WEEKLY TOTALS:

THIS MONTH’S COLOR KEY COLOR:

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

MEANS THIS ACTION:

jun

same as last month

THIS MONTH’S WEEKLY GOAL:

REWARD:

WEEKLY TOTALS:

.0/%":

56&4%":

Tip for Beginners: Make your exercise interesting. Vary your route to take in vistas or sights you enjoy, like the colorful gardens of June. Or set an exercise goal that

8&%/&4%":

challenges you. Sign up for a local fun run/walk or other fund-raising fitness event. Plan in your journal to work up gradually to the longer distance in order to avoid overuse injury. Be sure to schedule the day before the

5)634%":

jun

event as a rest day. You’ll probably try a little harder during the event, and that can bring some real fitness gains. Make it a social outing with friends or family, or go on your own and meet

'3*%":

new people. You’ll be supporting a good cause at the same time you’re surrounded by positive energy. TIP #411CS

Flag Day

4"563%":

Father’s Day

46/%":

www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

Tip for Advanced: The longer days of summer are an

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

ideal time to lengthen your workouts and reap substantial benefits. Fat burning increases dramatically after the first hour of a workout. Increasing your workout from 60 to 90 minutes could double the amount of fat you burn (and also improve your good cholesterol.) Getting better results from fewer, but longer workouts each week can be a boon to your busy schedule. Better yet, optimal

jun

fat burning during those 90 minutes requires very low intensity exercise such as an easy jog or brisk walk. So get out there, enjoy the colorful sights of summer, and add a new color to your journal to indicate 90 minute or

Summer begins

longer workouts. TIP# 412CK

WEEKLY TOTALS (OPTIONAL):

.0/%":

24 Quebec National Day (Canada)

56&4%":

june S

2008 T

8&%/&4%":

5)634%":

'3*%":

4"563%":

2008 T

jun

july 25

MONTHLY TOTALS (OPTIONAL):

DID I MEET THIS MONTH’S WEEKLY GOAL?

WHAT WAS MY REWARD?

46/%":

www.streamingcolors.com WEEKLY TOTALS:

THIS MONTH’S COLOR KEY

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

MEANS THIS ACTION:

jun

COLOR:

Canada Day (Canada)

jul

same as last month

THIS MONTH’S WEEKLY GOAL:

Independence Day

REWARD:

“In the health of the people lies the strength of a nation.” Justus Ohage, M.D. (1849 - 1935)

WEEKLY TOTALS:

.0/%":

56&4%":

Tip for Beginners: Declare your independence from over-processed, salt and fat-laden, nutrient-deficient convenience foods, fast foods and snacks. Make this your

8&%/&4%":

month to replace them with fresh fruits and vegetables and keep track of how many cups you eat each day, according to the customized plan you can get at MyPyramid.gov. It shouldnâ&#x20AC;&#x2122;t be difficult because gardens

5)634%":

and farmers markets are filled with colorful fruits and vegetables this time

jul

of year. Try veggies youâ&#x20AC;&#x2122;ve never eaten before. Grill them outdoors with fresh fish or lean meats. This month, avoid 11

'3*%":

the highly refined white foods (sugar, white rice and flour) and instead color your diet and your journal with the rainbow colors of fresh fruits and vegetables. Then make it a year-round habit. TIP #413CS

4"563%":

46/%":

www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

Tip for Advanced: Hats off to you if you’re in the habit

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

2026

Bastille Day

of regularly exercising outdoors. This is just a reminder to make sure your outdoor exercise doesn’t create problems of its own. Jogging or running on the slanted sides of roads can cause runner’s knee or IT band syndrome (inflammation and pain on the outside of your knee.) Stick to surfaces that don’t tilt. To avoid retina damage and cataracts, wear sunglasses that block 99-100 percent

jul

of UVA and UVB radiation and 75-90 percent of visible light. And of course, avoid the especially harmful midday rays of the sun (between 10 and 3) and wear sunscreen year round. Forgo intense outdoor exercise on days with bad air quality alerts. Enjoy the outdoors safely. TIP #414CK

WEEKLY TOTALS (OPTIONAL):

.0/%":

56&4%":

july

2008

8&%/&4%":

august

2008

5)634%":

'3*%":

jul

4"563%":

46/%":

“Perhaps the reward of the spirit who tries Is not the goal but the exercise.” Edmund Vance Cooke (1866 - 1932)

www.streamingcolors.com WEEKLY TOTALS:

“Things do not change; we change.” Henry David Thoreau (1817 - 1862)

MONTHLY TOTALS (OPTIONAL):

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

jul

.0/%":

DID I MEET THIS MONTH’S WEEKLY GOAL?

aug

WHAT WAS MY REWARD?

WEEKLY TOTALS:

4 Civic Holiday (Canada)

.0/%":

COLOR:

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8&%/&4%":

5)634%":

aug

THIS MONTH’S COLOR KEY

'3*%":

MEANS THIS ACTION:

same as last month

THIS MONTH’S WEEKLY GOAL:

REWARD:

4"563%":

46/%":

www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

Tip for Beginners: Don’t let the dog days of summer

.0/%":

56&4%":

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derail your exercise program. High heat and humidity can make some activities uncomfortable and even dangerous, so try to get out early in the morning before the heat sets in. Dress in light fabrics that wick sweat away from your body. Start slowly and stay in shade when possible. Increase your water intake, adding a sports drink or salty snack to avoid

aug

salt depletion during long workouts. In unrelenting heat and humidity, move your workout indoors where there’s air conditioning. If you don’t already swim for fitness, now would be a great time to cross train with this refreshing activity, and add a new color to your journal. TIP #415CS

WEEKLY TOTALS (OPTIONAL):

.0/%":

56&4%":

Tip for Advanced: Pushing yourself hard despite warnings to take it easy on dangerously hot, humid days? If you find you can’t let up even a little (now, or at any time of

8&%/&4%":

year) you may be addicted to exercise. Get counseling to put balance back into your life. If you are over training, or exercising beyond your body’s ability to recover, you’re at risk for burnout, illness or injury. Besides decreased

5)634%":

aug

performance, you could experience apathy, irritability, a depressed mood, insomnia, metabolic disorders, lowered immunities. Warning signs include an elevated morning heart

'3*%":

rate. Backing off a little can actually help you make performance gains. Scheduled vacation and recovery days from a rigorous exercise regimen are positive. Color them in on your journal. TIP #416CK

4"563%":

46/%":

www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

“Habit is either the best of servants or the worst of masters.”

.0/%":

56&4%":

8&%/&4%":

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Nathaniel Emmons (1745 - 1840)

aug

MONTHLY TOTALS (OPTIONAL):

DID I MEET THIS MONTH’S WEEKLY GOAL?

WHAT WAS MY REWARD?

WEEKLY TOTALS (OPTIONAL):

1 Labor Day (U.S. and Canada)

2 Ramadan begins

.0/%":

COLOR:

MEANS THIS ACTION:

56&4%":

8&%/&4%":

5)634%":

sep

THIS MONTH’S COLOR KEY

'3*%":

same as last month

THIS MONTH’S WEEKLY GOAL:

REWARD:

4"563%":

46/%":

www.streamingcolors.com WEEKLY TOTALS:

september S

2008

october

.0/%":

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2008

sep

“A goal without a plan is just a wish.” Antoine de Saint-Exupery (1900 - 1944)

WEEKLY TOTALS:

.0/%":

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Tip for Beginners: Back-to-school is a busy time of year, but it doesnâ&#x20AC;&#x2122;t have to derail your fitness progress. Just do your math. Small efforts throughout the day can

8&%/&4%":

add up to impressive fitness gains by month end. For instance, multiply your effort (and your results) by taking the stairs twice as often each day. Or, use a pedometer to count the daily number of steps you walk, gradually

5)634%":

sep

adding more to reach about 10,000 steps per day. Subtract an unhealthy food item from your diet (e.g. sugarfree day, french-fry-free day.) Get smart about all the sugars and empty

'3*%":

calories in the beverages you drink by counting them all this month. You can use the Food Diary Worksheet on page 76 of this journal. Tally it up and analyze the results. Youâ&#x20AC;&#x2122;re a fitness genius! TIP #525CS

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www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

Tip for Advanced: Never underestimate how much you

.0/%":

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Fall begins

teach and inspire others just by your example. If you’ve established regular fitness habits, you may be ready to mentor others. Invite a “newbie” to join you at a fitness event (but don’t push, of course.) Mentor or volunteer for a fitness/health fundraiser. Help fight the obesity epidemic by getting involved in fitness in schools. What are the kids in your schools eating and how much exercise do they get?

sep

Just one hour of gym class could cut a child’s risk of obesity by 60%, yet only 16% of U.S. grade schools offer one hour of gym class a week. Does your community have trails and recreational opportunities? How fit is your workplace? Fit people have energy to spare, and know that the energy spent helping others will be returned to them in many positive ways. Teach, don’t preach–and color your journal with your efforts to help others. TIP #526CK

WEEKLY TOTALS (OPTIONAL):

.0/%":

56&4%":

sep

Rosh Hashanah begins

MONTHLY TOTALS (OPTIONAL):

DID I MEET THIS MONTH’S WEEKLY GOAL?

WHAT WAS MY REWARD?

8&%/&4%":

oct

2 Eid Al-Fitr

5)634%":

september T

2008

'3*%":

4"563%":

october 3

2008 W

18 25

“We must become the change we want to see.” Mahatma Gandhi (1869-1948)

46/%":

www.streamingcolors.com WEEKLY TOTALS:

THIS MONTH’S COLOR KEY COLOR:

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

46/%":

MEANS THIS ACTION:

Yom Kippur

oct

same as last month

THIS MONTH’S WEEKLY GOAL:

REWARD:

WEEKLY TOTALS:

13 Columbus Day Thanksgiving Day (Canada)

14 First Day of Sukkot

.0/%":

56&4%":

Tip for Beginners: Chronic sleep deprivation is a serious threat to your health, safety (especially while driving) and fitness (low energy for exercise and a

8&%/&4%":

tendency to overeat.) Track your sleep this month and if you’re falling short, take steps to overhaul your sleep habits. Consistency—especially in your wake time—is vital, so set that as your goal. (Remember, clocks “fall

5)634%":

oct

back” one hour on November 2.) For better sleep, track the amount and timing of your caffeine intake. Set a goal of exercising earlier in the day, not too close to bedtime. Cut off use

'3*%":

of phones, computers, TV before bed. Create a relaxing bedtime routine—a bath, enjoyable reading, music, or meditation. Schedule a sleep study for serious snoring. Protect your health. Protect your sleep. TIP #527CS

4"563%":

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www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

Tip for Advanced: If you’re in the habit of working out

.0/%":

56&4%":

8&%/&4%":

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'3*%":

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with weights, it’s time to change— not your habit, but your routine. Continually adding more weight or sets can lead to overuse injuries or a plateau. To see real progress, you need to challenge your muscle fibers in new ways. Shake up your strength training routine every month (and track it here) by varying the exercises you do and/or the order in which you do them. Try “breakdown training,”

oct

where you decrease the weight at the end of the set by about 10%, and then immediately perform up to three more sets at the lower weight. This recruits fibers deep within your muscles and helps your muscles grow. Allow

United Nations Day

adequate time between workouts for muscle repair. TIP #430CK

WEEKLY TOTALS (OPTIONAL):

.0/%":

56&4%":

october

2008

november

2008

8&%/&4%":

5)634%":

'3*%":

oct

Halloween

MONTHLY TOTALS (OPTIONAL):

DID I MEET THIS MONTH’S WEEKLY GOAL?

WHAT WAS MY REWARD?

4"563%":

nov

2 Daylight Saving Time ends

46/%":

Order next year’s journal at www. streamingcolors.com by 11/15/08 and save $3 off using coupon code WPN38. Quantity discounts and other coupons do not apply.

www.streamingcolors.com WEEKLY TOTALS:

THIS MONTH’S COLOR KEY COLOR:

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

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MEANS THIS ACTION:

nov

same as last month

Election Day

THIS MONTH’S WEEKLY GOAL:

REWARD:

WEEKLY TOTALS:

.0/%":

11 Veterans Day Remembrance Day (Canada)

56&4%":

Tip for Beginners: What are you thankful for this month? Look back over your journal and if you see plenty of color, thank and commend yourself for a job well done.

8&%/&4%":

Count your blessings if you’re enjoying better health, more energy, a more able body. Now don’t undo all those healthy habits you’re developing just because the holidays are coming. Enjoy lots of lean turkey and healthy

5)634%":

nov

vegetables, a little less of the pie. Avoid mindless snacking by limiting holiday treats to one day a week throughout the holiday season (color it in as a “treat” day.) Give thanks

'3*%":

actively this Thanksgiving, with a brisk walk or game of touch football after dinner. Give thanks because life is good—and even better when you’re healthy and fit! TIP #529CS

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www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

Tip for Advanced: Get ready for winter exercise! If you

.0/%":

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live where there’s snow, you have opportunities to cross train with many winter sports – skiing, ice skating, snowshoe running to name a few. You can even adjust your stride to keep jogging outdoors (take smaller steps or just walk.) Some people prefer winter exercise to the heat of summer. You can always add layers to keep warm. And with the new tech fabrics offering you lightweight protection from wind,

nov

wet and cold, there’s just no excuse not to get out there. Mid-afternoon is usually the warmest part of day. Wear a cap. Remember to hydrate. Bring an emergency energy bar. Exercise indoors during blizzards or dangerously low wind chills. Otherwise, have a ball out there. TIP #422CK

WEEKLY TOTALS (OPTIONAL):

.0/%":

november S

2008 W

S 1

56&4%":

30 december

8&%/&4%":

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“Never give up, for that is just the place and time that the tide will turn.” Harriet Beecher Stowe (1811-1896)

nov

Thanksgiving Day

2008

'3*%":

4"563%":

MONTHLY TOTALS (OPTIONAL):

DID I MEET THIS MONTH’S WEEKLY GOAL?

WHAT WAS MY REWARD?

46/%":

www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

THIS MONTH’S COLOR KEY COLOR:

.0/%":

56&4%":

8&%/&4%":

5)634%":

'3*%":

4"563%":

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MEANS THIS ACTION:

dec

same as last month

THIS MONTH’S WEEKLY GOAL:

REWARD:

WEEKLY TOTALS (OPTIONAL):

.0/%":

9 Eid al Adha

56&4%":

Tip for Beginners: That bowlful of jelly might be cute on Santa, but if you have stubborn belly fat, it may be a sign of chronic stress. Making time for brisk exercise

8&%/&4%":

is more important now than ever if the holidays stress you out. Exercise helps relieve your body of the “flight or fight” hormones that humans needed ages ago to survive in a primitive world. They ran it off. We sit in

5)634%":

dec

traffic. But those hormones still tell our bodies to store fat for survival. So give yourself the gift of exercise and add some festive color to your journal. You’ll look and feel better, and have

'3*%":

more energy for the holidays. If you’re prone to holiday blues, exercise has also been shown to help relieve mild depression. Streaming Colors journals make excellent gifts for others. Happy holidays! See you in 2009!

4"563%":

46/%":

TIP #531CS

www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

Tip for Advanced: We hope you’ve had a colorful

.0/%":

56&4%":

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5)634%":

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year. Don’t be afraid to take some time off for rest and recovery. (Cut back on your exercise about 30% if you’ve been training intensely.) Enjoy relaxing activities like dancing or playing outdoors with family and friends. If visions of new sporting activities dance in your head, be sure to put the gear and equipment you’ll need on your holiday wish list. Look for opportunities to give others health-

dec

promoting gifts (Streaming Colors journals are great for all fitness levels) and try to be the person who serves healthy (but tasty) holiday foods and treats. Recap your year on page 72 of this journal, set new goals and get ready for a positively brilliant 2009! Happy holidays! TIP #532CK

Winter begins

WEEKLY TOTALS (OPTIONAL):

22 First Day of Hanukkah

.0/%":

“Vitality shows in not only the ability to persist but the ability to start over.” F. Scott Fitzgerald (1896-1940)

56&4%":

24 Christmas Eve

dec

Christmas Day

26 Boxing Day (Canada) Kwanzaa

8&%/&4%":

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'3*%":

4"563%":

MONTHLY TOTALS (OPTIONAL):

DID I MEET THIS MONTH’S WEEKLY GOAL?

WHAT WAS MY REWARD?

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www.streamingcolors.com WEEKLY TOTALS (OPTIONAL):

YEARLY TOTALS (OPTIONAL):

56&4%":

8&%/&4%":

dec

.0/%":

Order next year’s journal at www.streamingcolors.com by 2/15/09 and save $2 off using coupon code WPJ28. Quantity discounts and other coupons do not apply.

Be sure to recap your year – next page! ja nua r y S

2 0 0 9 T 6

W 7

New Year’s Eve

fe b ru ary

2 0 0 9

ma rch

2 0 0 9

ap ril S 5

M 6

2 0 0 9 T 7

S 4

m ay S 3

2 0 0 9

M 4

ju n e S 7

2 0 0 9

ju l y S 5

2 0 0 9

a ugu st

2 0 0 9

31 sep te mb er S 6

M 7

2 0 0 9

oc to b er S 4

M 5

2 0 0 9 T 6

W 7

n ov e mb er

2 0 0 9

d ecem ber S 6

M 7

2 0 0 9 S

31 71

$POHSBUVMBUJPOT You’ve finished the 2008 Charter Edition of the Streaming Colors™ Fitness Journal Weekly Planner. Before looking back at page 3 of this journal, please take a moment to rate your health and fitness habits again. (Color in the circle.) How would you rate your overall lifestyle on the scale below in terms of doing the things you know you should be doing to protect your health and fitness? This includes all your health habits, such as eating, physical activity, stress, tobacco use, alcohol, etc. 1

I’m doing everything positive I can

I’m doing everything wrong

How many hours of low intensity exercise do you get, on average, each week? 1

How many hours of moderate (enough to break a sweat) to highintensity exercise do you get, on average, each week? 1

How many eight-ounce glasses of water do you drink each day? 1

Now look back at page 3. Did you improve? Comments:

Yes

How have your health and fitness stats changed? BEGINNING HEALTH & FITNESS STATS Weight

Height

BMI

% Body Fat

(Body Mass Index)

Heart Rate

YEAR END HEALTH & FITNESS STATS

Weight

Height

BMI

% Body Fat

(Body Mass Index)

Blood Pressure

Heart Rate

Total Cholesterol

Blood Pressure

Total Cholesterol

HDL

LDL

HDL

LDL

Waist

Other

Waist

Other

Now look back over the months to see all you did. Do you see a lot of color?

Yes

Is the color increasing?

Yes

If you see large areas without much color, think of the things that may have influenced your ability stick to your program, and how you might be able to change them in 2009.

My biggest success was: My best reward was: My biggest challenge next year will be: Thank you for being part of the 2008 edition of the Streaming Colors™ Fitness Journal, and for all you’ve done to improve your fitness and health. A nation’s health improves one person at a time, one step at a time. We hope your fitness improvements have left you energized and excited about continuing your success in the upcoming year.

Order next year’s journal at www.streamingcolors.com by 2/15/09 and save $2 off using coupon code WPJ28. Quantity discounts and other coupons do not apply. Have a healthy and happy New Year. And be sure to check in with us throughout the year to see what’s new at www.streamingcolors.com. If you kept track of your miles... 500 miles = distance from Chicago to Watertown, SD 1,000 miles = from NYC to Miami 1,500 miles = from New Orleans to Bozeman, MT (Keep that up another 16 years, you’ll have circled the earth.)

ACTIVITY/WORKOUT QUICK LOOK-UP PAGE Make notes on your favorite routes, routines, events, etc.

www.streamingcolors.com 73

BUILD YOUR HEALTHY FOOD PYRAMID HABITS ONE DAY AT A TIME The USDA Food Pyramid will never be the same – because now it includes a specific recommendation for daily exercise. The Streaming Colors daily module has always had plenty of room for exercise, because we’ve always recommended it, too. Learn more about how you can use our module’s versatility to track your Food Pyramid goals – www.streamingcolors.com. The new Dietary Guidelines for Americans 2005 tell you exactly what you SHOULD do to be healthier. We’ll help you turn those “I shoulds” into daily actions that lead to healthier habits for life. It’s easier than you may think - when you take it in small steps and track it! TURQUOISE shows you kept today’s calorie count below 2,000 (for women ages 31-50)

PURPLE celebrates a donut-free day

BLUE shows you had the recommended 3 cups of low-fat dairy

1,888 calories

You can refer to the Quick Reference Charts on the next page, or get a customized plan at MyPyramid.gov* My Pyramid Plan is based on a pattern of calories per day Fruits

cups

Vegatables

cups

Low-fat Milk or equivalents

cups

Grains (at least half should be whole grains) ounces

ORANGE shows you rode your bike

RED shows you ate 2 cups of fruit GREEN shows you ate 3 cups of vegetables

YELLOW shows you took a walk/jog

FUSCHIA means at least half of your grains were whole grains

Meats and Beans

ounces lean protein

Healthy Oils

teaspoons

Limit extra fats and sugars to

calories

Total Fat

% of calories

#1 Get your new customized USDA Food Pyramid Plan at MyPyramid.gov, or refer to page at right.

Saturated Fat

% of calories

#2 Decide on small, safe, realistic starting steps and goals. (Ask your doctor if you’re not sure.)

Cholesterol

Sodium

#3 Make necessary preparations for your new activities (e.g. buy the right exercise shoes, throw out the junk foods, buy healthy new foods, etc.) #4 Set up your monthly color key on your Streaming Colors Fitness Journal. #5 Take action and color in your journal each day with the positive things you do. #6 Evaluate and reset your goals each month so that you continue to improve and move in the direction of meeting more of your Food Pyramid Plan’s guidelines. As certain activities become habits you no longer need to think about or track, select new behaviors to improve. #7 If you fall away from your program, as many of us do at times, get back on track again as soon as possible. Look back on all that color and know that you have what it takes to improve.

STEPPING UP TO THE NEW FOOD PYRAMID? Here’s a handy place to record your guidelines.

See MyPyramid.gov for full details of your recommended daily intake. *My customized plan is based on info I entered on / / at MyPyramid.gov Age

Gender

Height

Weight

Physical Activity per Day: Less than 30 minutes 30-60 minutes More than 60 minutes

NEW FOOD PYRAMID QUICK REFERENCE CHART

STEP 1: LEARN HOW MANY CALORIES YOU SHOULD TAKE IN EACH DAY See the USDA chart below for your estimated daily calorie needs. Or get complete details and your own customized plan at MyPyramid.gov. Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life. Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. Sedentary

Active

1,000

1,400

Females 4–8 years 9–13 14–18 19–30 31–50 51+

1,200 1,600 1,800 2,000 1,800 1,600

1,800 2,200 2,400 2,400 2,200 2,200

Males 4–8 years 9–13 14–18 19–30 31–50 51+

1,400 1,800 2,200 2,400 2,200 2,000

2,000 2,600 3,200 3,000 3,000 2,800

Children 2–3 years

STEP 2: STRIVE TO EAT THESE AMOUNTS DAILY FROM EACH FOOD GROUP See the USDA chart below for your estimated daily calorie needs. Or get complete details and your own customized plan at MyPyramid.gov. CALORIE Level1

1,000

1,200

1,400

1,600

1,800

2,000

Fruits2 Vegetables3 Grains4 Meat/Beans5 Milk6 Oils7 Discretionary calorie allowance8

1 cup 1 cup 3 oz–eq 2 oz–eq 2 cups 3 tsp

1 cup 1.5 cups 4 oz–eq 3 oz–eq 2 cups 4 tsp

1.5 cups 1.5 cups 5 oz–eq 4 oz–eq 2 cups 4 tsp

1.5 cups 2 cups 5 oz–eq 5 oz–eq 3 cups 5 tsp

1.5 cups 2.5 cups 6 oz–eq 5 oz–eq 3 cups 5 tsp

2 cups 2.5 cups 6 oz–eq 5.5 oz–eq 3 cups 6 tsp

165

171

132

195

267

CALORIE Level1

2,200

2,400

2,600

2,800

3,000

3,200

Fruits Vegetables3 Grains4 Meat/Beans5 Milk6 Oils7 Discretionary calorie allowance8

2 cups 3 cups 7 oz–eq 6 oz–eq 3 cups 6 tsp

2 cups 3 cups 8 oz–eq 6.5 oz–eq 3 cups 7 tsp

2 cups 3.5 cups 9 oz–eq 6.5 oz–eq 3 cups 8 tsp

2.5 cups 3.5 cups 10 oz–eq 7 oz–eq 3 cups 8 tsp

2.5 cups 4 cups 10 oz–eq 7 oz–eq 3 cups 10 tsp

2.5 cups 4 cups 10 oz–eq 7 oz–eq 3 cups 11 tsp

290

362

410

426

512

648

1 Calorie Levels are set across a wide range to accommodate the needs of different individuals. 2 Fruit Group includes all fresh, frozen, canned, and dried fruits and fruit juices. In general, 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried fruit can be considered as 1 cup from the fruit group. 3 Vegetable Group includes all fresh, frozen, canned, and dried vegetables and vegetable juices. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. 4 Grains Group includes all foods made from wheat, rice, oats, cornmeal, barley, such as bread, pasta, oatmeal, breakfast cereals, tortillas, and grits. In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group. At least half of all grains consumed should be whole grains. 5 Meat & Beans Group in general, 1 ounce of lean meat, poultry, or fish, 1 egg, 1 Tbsp. peanut butter, 1/4 cup cooked dry beans, or 1/2 ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.

6 Milk Group includes all fluid milk products and foods made from milk that retain their calcium content, such as yogurt and cheese. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of the group. Most milk group choices should be fat-free or low-fat. In general, 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group. 7 Oils include fats from many different plants and from fish that are liquid at room temperature, such as canola, corn, olive, soybean, and sunflower oil. Some foods are naturally high in oils, like nuts, olives, some fish, and avocados. Foods that are mainly oil include mayonnaise, certain salad dressings, and soft margarine. 8 DiscretionaryCalorie Allowance is the remaining amount of calories in a food intake pattern after accounting for the calories needed for all food groups—using forms of foods that are fatfree or low-fat and with no added sugars. Source: USDA web site MyPyramid.gov 07/25/05

TRACK YOUR EXERCISE AND FOOD INTAKE. THEN SET NEW MONTHLY GOALS AND IMPROVE AT YOUR OWN PACE. 75

FOOD DIARY WORKSHEET

Copy this sheet and track everything you eat and drink for a period of time. WHEN

WHAT I ATE/DRANK

HOW MUCH

WHERE

WITH WHOM

DOING WHAT

HOW I FELT BEFORE

HOW I FELT AFTER

Using highlighters, color in the rows that represent positive eating experiences for you. The insights you gain will help you set monthly goals. 76

FOOD DIARY QUICK LOOK-UP CHART List the foods you eat most often.

FOOD ITEM

SERVING SIZE

CALORIES PER SERVING

TOTAL FAT/ SAT FAT

CHOLESTEROL MG

SODIUM MG

CARBS GRAMS

FIBER GRAMS

PROTEIN GRAMS

POINTS/ OTHER

You can get much of this information from food labels. Fast food restaurants can also supply this information online or on-site. 77

PAGING ALL YOUR FRIENDS Share a page from the Streaming ColorsTM Fitness Journal with your friends and family, and give them a $2 off coupon code for use at www.streamingcolors.com. Why? Because while studies show that people “catch” obesity from their friends and family, the opposite is true, too. Eating and exercise habits are contagious. Your new healthier habits can rub off on others. The next time someone compliments you on your fitness success and asks how you do it — let them take a page from your journal. Literally. Just copy the next page and give it to them to try out for a week or so.

Message to Our Journal Users Since creating our first Streaming Colors™ Fitness Journal in 2004, the best reward is hearing how our journal has made it easier and more fun for people to achieve new levels of fitness. We value all of your feedback and reviews, and appreciate every new friend you send our way. Many people have requested a weekly planner version of our “healthy habit-forming calendar” with more room to write in daily details. So, here it is! If you like it as much as we do, please let us know! Thanks. Jen & Alexis Luhrs

You can show them how you’ve set up your color key and colored your daily modules. Be sure to point out that everyone tracks their own changes differently, and that’s what makes this journal easy and so much fun to use. If they want to order a journal of their own, they can SAVE $2 by entering this coupon code at checkout on the streamingcolors.com shopping page: friends Now you’ve saved them $2 and put them onto one of the best kept secrets to long-term fitness success – keeping a journal. Our unique coloring system makes it easy to share and compare your journal entries. Creating a network of fitness partners can make exercising more fun. You can encourage each other to put in the daily effort, figure out ways to overcome barriers to exercise and better eating habits, help each other set new monthly goals and perhaps even share in the rewards. We appreciate everyone who joins in our mission of making it fun for people to develop healthier habits and lifestyles. So thank you! The Streaming Colors Fitness Team P.S. When customers sign in to shop at streamingcolors.com we always ask them where they heard about us. If you tell your friends to mention your name, we’ll notice. If we see your name often, we’ll give you a shout out on our blog, and maybe even a free journal or some free swag, to again say thanks!

THIS MONTH’S COLOR KEY COLOR:

.0/%":

MEANS THIS ACTION:

56&4%":

8&%/&4%":

5)634%":

same as last month

THIS MONTH’S WEEKLY GOAL:

'3*%":

REWARD:

Grab your highlighters and set up your monthly color key above. Then color in your positive fitness actions each day. Color reminds, rewards and motivates you to practice a healthy action long enough for it to become a habit – a natural part of your lifestyle.

4"563%":

A friend has sent you this Streaming ColorsTM Fitness Journal Weekly Planner page to try out for a week, and coupon code friends to order online at www.streamingcolors.com to save $2. Tell them you heard about it from me.

46/%":

WEEKLY TOTALS (OPTIONAL):

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