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Fitness Tracker

((4 weeks))
weight stalkers
self + made
Daily
Good Health Guidelines
* 5 servings fruits & veggies
*Choose whole grains: brown rice and oats
*Include 2 servings of dairy:
low fat/fat-free
* 2 teaspoons healthy oils: olive, sunflower,
safflower & flaxseed
* 1-2 servings protein: lean meat,
skinless poultry, fish, beans, lentils
* Limit added sugar and alcohol
* Drink at least 6- 8 oz. liquids
* Take a multi-vitamin
My Week at a Glance
1
Day 1 Day 2 Day 3
My Week at a Glance
Whats coming
this week
Breakfast
Lunch
Dinner
Snacks
My
Activity
Plan
PointsPlus
Allowance
Allotted
week
week
1
Day 5 Day 6 Day 7
Date: / /
Day 4
notes
My Weekly To Do List
1
week
Dishes to make:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
week
1 Date: / /
groceries:
you are fucking awesome
keep that shit up
Day 1 1
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today
duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 2
1
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today
duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 3 1
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today
duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 4
1
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today
duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 5 1
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today
duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 6
1
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today
duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 7 1
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today
duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Weekly Wrap-up
1
week
Thi s week i lost/gai ned:
thi s week i learned:
my weekly poi nts allowance
my weekly acti vity poi nts values
meeti ng notes:
EARNED
USED
EARNED
USED
EARNED
USED
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40
41 42 43 44 45 46 47 48 49
1 2 3 4 5 6 7 8 9 10 11 12 13 14
1 2 3 4 5 6 7 8 9 10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28
15 16 17 18 19 20 21 22 23 24 25 26 27 28
29 30 31 32 33 34 35 36 37 38 39 40 41 42
29 30 31 32 33 34 35 36 37 38 39 40 41 42
My Week at a Glance
2
Day 1 Day 2 Day 3
My Week at a Glance
Whats coming
this week
Breakfast
Lunch
Dinner
Snacks
My
Activity
Plan
PointsPlus
Allowance
Allotted
week
week
2
Day 5 Day 6 Day 7
Date: / /
Day 4
notes
My Weekly To Do List
2
week
Dishes to make:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
week
2 Date: / /
groceries:
its not going to be easy
its going to be worth it
Day 1 2
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today
duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 2
2
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 3 2
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today
duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 4
2
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 5 2
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today
duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 6
2
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 7 2
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today
duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Weekly Wrap-up
2
week
Thi s week i lost/gai ned:
thi s week i learned:
my weekly poi nts allowance
my weekly acti vity poi nts values
meeti ng notes:
EARNED
USED
EARNED
USED
EARNED
USED
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40
41 42 43 44 45 46 47 48 49
1 2 3 4 5 6 7 8 9 10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28
1 2 3 4 5 6 7 8 9 10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28
29 30 31 32 33 34 35 36 37 38 39 40 41 42
29 30 31 32 33 34 35 36 37 38 39 40 41 42
My Week at a Glance
3
Day 1 Day 2 Day 3
My Week at a Glance
Whats coming
this week
Breakfast
Lunch
Dinner
Snacks
My
Activity
Plan
PointsPlus
Allowance
Allotted
week
week
3
Day 5 Day 6 Day 7
Date: / /
Day 4
notes
My Weekly To Do List
3
week
Dishes to make:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
week
3 Date: / /
groceries:
Wake up.
Kickass.
Repeat
Day 1 3
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today
duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 2
3
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 3 3
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today
duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 4
3
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 5 3
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today
duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 6
3
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 7 3
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today
duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Weekly Wrap-up
3
week
Thi s week i lost/gai ned:
thi s week i learned:
my weekly poi nts allowance
my weekly acti vity poi nts values
meeti ng notes:
EARNED
USED
EARNED
USED
EARNED
USED
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40
41 42 43 44 45 46 47 48 49
1 2 3 4 5 6 7 8 9 10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28
1 2 3 4 5 6 7 8 9 10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28
29 30 31 32 33 34 35 36 37 38 39 40 41 42
29 30 31 32 33 34 35 36 37 38 39 40 41 42
My Week at a Glance
4
Day 1 Day 2 Day 3
My Week at a Glance
Whats coming
this week
Breakfast
Lunch
Dinner
Snacks
My
Activity
Plan
PointsPlus
Allowance
Allotted
week
week
4
Day 5 Day 6 Day 7
Date: / /
Day 4
notes
My Weekly To Do List
4
week
Dishes to make:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
Name of Dish:
Where to find it:
week
4 Date: / /
groceries:
You are entirely up to you.
Make your body. Make your life.
Make yourself.
Day 1 4
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 2
4
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 3 4
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 4
4
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 5 4
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 6
4
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Day 7 4
week
Date: / /
Points value
+/- balance
power
foods
my daily points target
my remaining daily points target total
activity points values earned:
activity points values used:
weekly points allowance used:
my activity today duration
good health gui deli nes
have daily
liquids
healthy oils
multivitamin
eat ww power foods
Furits&Veggies
non-fay &low -fatdairy
leanprotein
wholegrains
Weekly Wrap-up
4
week
Thi s week i lost/gai ned:
thi s week i learned:
my weekly poi nts allowance
my weekly acti vity poi nts values
meeti ng notes:
EARNED
USED
EARNED
USED
EARNED
USED
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40
41 42 43 44 45 46 47 48 49
1 2 3 4 5 6 7 8 9 10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28
1 2 3 4 5 6 7 8 9 10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28
29 30 31 32 33 34 35 36 37 38 39 40 41 42
29 30 31 32 33 34 35 36 37 38 39 40 41 42