My Healthy for Life Journal

INTRODUCTION
This journal includes six sections, each spanning three months, and including space to write your goals, measurements, and add a picture if you would like. Each section also includes room to write or update your recommended daily allowance and keep track of your daily caloric intake and physical activity.
After each three-month period, you can update your goals, measurements, add a new picture, and determine if any changes need to be made in your recommended daily allowance according to your current weight and physical activity. As your weight and physical activity change, your recommended daily allowance may change some as well.
I know for me, there were times when I was discouraged because no matter how hard I was working, I did not appear to be getting to a healthier weight. Then, I realized my measurements were showing I was actually making some improvements. Although I was not losing weight, I was building muscles and losing inches.
The journal is arranged in three month sections, therefore, you can start wherever is best for you. Since the dates are not written already, you are not locked into a certain period, which makes it nice if you do not start this journal on January 1st. Therefore, make sure to write the dates down as you go. I have added two years of calendars in the front of the journal for your convenience.
In each section, there is room to add and update your goals. When I was in college, I learned the ABC’s and they didn’t just pertain to the alphabet. I learned the ABC’s of writing lesson plans, the ABC’s of writing behavior goals, the ABC’s of writing IEP’s (individual education plans), and soon realized the ABC’s could pertain to just about anything. In this instance, when writing goals in your healthy for life journal, keep them in mind:
A: audience – who do you expect to do something different (hint: since these goals are for you, you are the target audience)?
B: behavior – what behavior changes are you expecting to see?
C: condition or circumstances – under what circumstances or condition will changes occur. Or, by when should results occur?
D: degree – to what degree will change occur.
E: evidence – what evidence will you use to measure changes that have occurred? Since you will be writing your goals down and keep a physical activity log, your evidence will be listed in one of these two spots.
When incorporating the ABC’s of writing goals in your Healthy for Life Journal, a goal may look like this: I (audience) will walk (behavior) 30-minutes per day (degree), four days per week (condition). The evidence will show in my physical activity log.
As for measurements, take them from the following places on your body, as well as writing down your weight and BMI:
 Your neck
 Your chest
 Your bicep
 Your waist
 Your hips
 Your thighs
Your BMI can be obtained from the following website: http://apps.nccd.cdc.gov/dnpabmi/)
Pictures are a great way to document and show progress. They can also get you excited about positive results. For me, they keep me motivated to stay the course.
Finally, each section has room for you to document and keep track of your daily caloric intake and physical activity. There is room to write down what your recommended daily allowance is according to the website: www.choosemyplate.gov. I hope this journal allows you not only to be healthy for life, but to enjoy the benefits it provides not only you, but your family and those around you as well.
As you start your healthy for life journey, I have a few things I want you to keep in mind. The following are just a few additional pointers to help you as you get started.

• Don’t try to incorporate everything the first week
• Start off with small, manageable goals
• Set goals, schedules, and deadlines
• Add nutritious food whenever you can
• Eat breakfast every morning
• Limit red meat consumption
• Try some fish, chicken, or turkey
• Make a game out of exercising
• Add a little competition
• Make a weekly menu
• Drink some milk
• Celebrate your achievements and stay balanced