Health & Fitness Program
WEEKLY EXERCISE & NUTRITION CHART
This section will help you record, evaluate and adjust your eating and exercise routine. You may print out the chart as many times as you like.
Use this chart along with the "My Personal Goal Chart" available below in the "Measuring Success" section. Review these charts often to see where you need help and adjust your eating and exercise schedule to maximize the effects of your fitness program. To use the "Exercise & Nutrition Chart", start with the upper left corner. You should start any fitness or exercise program on a Monday morning by taking your RHR (Resting Heart Rate) as soon as you wake up. The next step is to weigh yourself when you first get out of bed. Record both your RHR and your weight in the appropriate boxes. You should only weigh yourself if you are concerned about your weight, and do this only once a week on Monday mornings at the same time and on the same scale each week.
Under the "Breakfast" column, list everything you eat and drink for breakfast. Write the approximate number of calories in the column labeled "C" and the grams of fat in the "F" column. At the bottom of the Monday Breakfast section, enter the total of calories and fat in the squares provided. Refer to the labels of all the products you consume for this information. If you are not sure of the calories and fat content of some foods, use the "Calories & Fat Chart" (in the "Junkfood, Calories & Fat" section available below) or estimate the amounts by comparing them to other similar foods. Repeat this process for lunch and dinner.
You'll notice after each breakfast, lunch and dinner column, their is a column for snacks. Eating snacks is not necessary, but, if you are hungry between meals, try to limit the high fat snacks such as cookies, cakes and ice cream, especially after dinner. Use the "Some Great Substitutes" section (available at the bottom of this page) to help you make intelligent choices for the snacks you eat. This would be a good time to eat a piece of fruit. Don't forget to record the calories and fat in the squares provided.
The far right column is used for your daily summary of calories, fat and exercise. If you exercised or participated in a sport for at least 15 minutes, put a check on the appropriate line. You must add the totals of calories and fat for each meal and snack for the day and write the amounts in the squares provided.
Some important tips for using the "Weekly Exercise & Nutrition Chart":
The "Weekly Exercise & Nutrition
Chart"
is only available in the
"Health and Fitness for Children
and Amateur Athletes" book
written by William P. Demers
E-BOOK coming July 2008
