wellness4one Trainer User Manual
Contents
1. ANA MAA tara me 27 EV AU AMON aaa 37 Reporting AA AA ANA 43 Prone ienee a NA AA AA TANA Amana akma rae 45 Group Admin Group Webpage Invite New Users User Admin Admin Reporting Home Page Evaluation Fitness Overview The purpose of the Group Admin page is to add rename and remove groups for an organization Groups are a way for administrators to organize members Through groups admins invite members to the organization and manage accounts once members join A group that is established as a Training Group allows the admin to view and modify various workout and calorie logs as well as checkups and evaluations Group Webpages provide a portal into which members can obtain information about the group Webpages can include a group logo mission statement or description member statistics member listings schedule and news The Invitation Wizard provides a way for an admin to invite employees or members into his or her group Admins can either create a link to use in their emails or newsletters which when clicked will allow others to join their group or they can have the system send email invitations directly to people they would like to join the group The purpose of the User Admin page is to update and remove users from a group The Admin Reporting page provides information regarding system usage and fitness challenge progress This page is used as a launching point or portal to the rest of the system From here y2. Add Notes Estimate of Calories Burned 0 info 6 Use the New Set and New Exercise buttons to add additional sets or exercises to your workout Same ri cancel Delete Running v 1131 002426 154 SM saa ON Bina H Workout Notes Add Notes Estimate of Calories Burned 366 info 7 When you ate finished with your workout click the Save button 22 Add Exercise Purpose The purpose of the Add Exercise dialog is to add an exercise the user would like to perform but are not included in the common exercise list Features The Add Exercise dialog allows the user to enter the new exercise name indicate whether it requires any specific equipment to perform indicate if it is an isolation or compound exercise is aerobic or anaerobic and specify the primary muscle group used Note Exercises entered using this page are only viewable to the member who entered them How To 1 Select New Exercise from the drop down list to add a new exercise or select an exercise name to edit a previously entered exercise Add or Edit custom exercises in your personal database Note Please use the predefined exercises whenever possible to limit the number of exercises you create The more exercises you create the slower your web response times will become For a list of the common predefined exercises click HERE Exercise New Exercise Exercise name Does this exercise require any fitness equipment Yes
3. Is this an isolation exercise An isolation exercise uses a single muscle group while a compound O Yes exercise employs multiple muscle groups Is this an aerobic exercise D Yes What is the primary muscle group used in this exercise Traps Delts Upper Pecs Middle Pecs Lower Pecs Upper Lats Lower Lats Bicep Tricep Forearm Abs Hamstrings O Quads Gluteals Calf ma 2 Enter a name for the new exercise The name must be different from any existing exercises 23 Exercise List 3 Specify if the exercise requires any fitness equipment to perform such as weights or a bicycle 4 Specify if the exercise is an isolation or compound exercise An isolation exercise works only one muscle group while a compound exercise will work two or more muscle groups 5 Specify if the exercise is aerobic cardio or anaerobic 6 Select the primary muscle group worked by this exercise 7 When you ate finished click the Add Exercise button Purpose The purpose of the Exercise List dialog is to specify the exercises that the member will be using A user may choose to use all exercises but some will want to filter the selection down to only the ones they regularly perform Features The Exercise List dialog features a simple interface that allows users to select the primary muscle group worked by an exercise and then selecting the various available exercises If an exercise is not on the list of available exerci
4. _ Bill Me Card Type Select Name On Card Card Number Expiration Date January 2010 x CCV Number 5 In order to run a wellness4one program for your organization you must establish a system administrator If you are new to the system select Create a new member account and fill out the required information otherwise select Use my current member account and enter your id and password b 6 When you are finished click Submit You will be prompted to log into the system and if you ate a new member must complete the new trainer registration as detailed below New Trainer Registration Health Screening Once the New Member Signup button is clicked the Health Screening page is displayed This page is a standard form used to identify any potential problems the user may have with a generalized fitness program Do you now or have you had in the past A doctor stating that you should not exercise or only do physical activity recommended by a doctor A history of heart problems chest pain or stroke Pain in your chest when you do physical activity High blood pressure Any chronic diness or condition Difficulty with physical exercise Recent surgery in last year Pregnancy now or in the last 3 months History or breathing or lung problems Lost your balance because of dizziness or do you ever lose consciousness Muscle joint or back disorder or any previous injury still affecting you Diabetes or thyroid co
5. a reminder for users to watch the calories they consume NOTE You can use the Meal Planner feature to quickly enter multiple food items from your diet NOTE You can use the My Menu feature to pare down food choices to just those you commonly consume Features With the Calorie Log page a user can accurately track their daily caloric intake and gauge that against how much they should be consuming based on their age height weight sex and activity level The user can easily enter their meals from thousands of food items They can either type in a selected food or enter one time items if their caloric content is known If a food item is not found in the database a user can enter the new item which can then be seen by any other user The Calorie Log displays a running total of calories consumed throughout the day It also displays the approximate number of calories the user must consume to maintain their current weight The third item displays whether the user is gaining or losing weight so far that day The wellness4one Mobile products can be used to log calories from a restaurant work picnic etc How To 1 Select the desired client from the Member drop down box 2 Select New from the Date drop down box and click the Edit button 27 Home Workout Log Calorie Log Evaluation Reports Profile Add Food Edit Your Menu Express Log Meal Planner View Copy Edit date from the calendar and click the app
6. below to failure where you cannot perform any additional reps only resting in the up position Endurance Evaluation Date If you cannot perform more than 12 push ups use the modified bent knee push up position Your results will then be compared to averages for your age group Warning Never perform strength tests alone Always use a spotter to help and watch for signs of overexertion Exercise Name Tests Number of Reps Push Up Chest 65 sit Up Abs 75 9 On the calendar provided click the date when the evaluation was performed and then click Finish 42 Reporting Reporting Purpose The Reporting page provides feedback on your health fitness progress for various date ranges By using the Reporting page to look at your progress in a variety of ways you will be able to analyze how your workouts and caloric intake are progressing and determine if changes are necessary This page compiles data gathered throughout the system to generate its reports therefore it is imperative that health and nutrition information be kept up to date Features The Reporting page features a number of reports including Exercise Report Provides detailed information about a specific exercise over a period of time By selecting this report you will see exercise data related to your workouts including the average reps or distance for aerobic exercises and weight or duration for aerobic exercises for your start and ending dates as we
7. day meal plan to aid in Calorie Logging Reporting Reporting Find out how your clients have progressed in the last month quarter year or more Useful as a motivational tool and for determining when progress has slowed and changes to workouts should be considered New Training Organization Organization Registration Purpose The New Trainer Signup page is used to register your personal training service or gym with wellness4one com Once your organization is registered your members may enjoy the benefits of the system Features The Organization Information section provides details about your business to wellness4one com such as name contact address and phone number The Organization Tier section allows you to choose whether you want to use the free Tier 1 package or the Tier 2 package with no advertising The Tier 2 package also requires the user licenses and billing information The Administrator Information section allows you to choose the new wellness4one system admin for your organization You can add additional trainers in the Admin section as necessary How To 1 Click on the New Trainer link from the wellness4one com home page 2 Enter your organization information and a contact name 3 Select the Organization Tier you desire At present there are only two tiers from which to choose Tier 1 is provided free of charge and provides all the features of wellnes4one com Tier 2 provides all the features of Tier 1 but
8. g pe Enter the code shown Y Le to P5 You must select a unique Member ID to log into the system and identify yourself to other users Passwords are case sensitive meaning that PASSWORD is not the same as password Email addresses are used for password resets and communications with wellness4one com We never sell or give out user information to third parties The system uses Gender Date of Birth and Unit of Measure to determine calculated body fat basal metabolic rate BMR VO Max and much more Activity Level helps determine the number of calories a user can consume in a day without gaining weight Most people overestimate their activity level so selecting Sedentary or Light Activity is recommended If desired you may also choose to receive our free wellness4one newsletter Please enter the CAPTCHA code at the bottom of the page All letter should be typed in lower case Signing In Member Sign In Once you have created a member account you can use the normal sign in procedure to gain access to the wellness4one system Browser Notice If you are receiving a pop up box stating You are about to be redirected to a connection that is not secure please consider upgrading to Internet Explorer 8 or Firefox Both browsers have PAPUA ity enhancements security should not display that pop up box e Type in the Member ID and Password you created in the Member Registration process Remember pa
9. 0 000 personal trainers employed in the United States and even more coaches This number is expected to increase by 20 in the next few years wellness4one Trainer provides free client fitness management tools to personal trainers coaches police and fire departments and the military With wellness4one Trainer the personal trainer can store client checkup information as well as aerobic and anaerobic fitness evaluations design and review workouts online check calorie and nutrition data and evaluate progress reports This product provides everything you need to help clients reach their goals User Manual How To wellness4one Trainer can be used in many different ways wellness4one was designed with all trainers and clients in mind Personal trainers coaches and physical training instructors wanting a complete set of fitness and nutrition tools will find a deeply integrated system that will help manage various aspects of their clients physical wellness Others will find that wellness4one can effectively provide just the tools their clients are looking for At a glance OVEN AN AA E duce cer ne nan seen m ct sanechtacuteassessceeteouscneteksaseusteceeeets 2 Organization Registration nenennnennnennenness 4 New Trainer Registration maa 7 Signing ina NA ARA ANG An ang 9 Admin AA E a GG Bam a a 10 Home INA TANNNNDNNANNNNSLANDNNNDNRUNNNINENARINA DAANAN 18 WOKO LOD cae eco esses AA E E E AG NAA 20 Nuon AA
10. 1 BMR 1530 Calories day to maintain current weight with Light 2104 Activity Previous Next Cancel 4 On the calendar provided click the date when the evaluation was performed and then click Finish Notes Measurements fields should be filled in using a standard tape measure with either inches or centimeters depending on your profile settings Height and Weight are recorded in inches and pounds or centimeters and kilograms depending on your profile settings BMI or Body Mass Index is calculated using height and weight BMR or Basal Metabolic Rate is calculated using Height Weight Age and Sex Actual Body Fat is an optional field and can be filled in if known Calculated Body Fat is determined using Age Sex Height and body measurements Calories per day to maintain current weight is calculated by multiplying BMR by Activity Level If you have already performed a checkup in the past the previous results will be populated in the new checkup fields Hodgdon J and Beckett M Prediction of percent body fat for U S navy men and women from body circumferences and height Reports No 84 29 and 84 11 Naval Health Research Center San Diego California 1984 Harris J Benedict F A biometric study of basal metabolism in man Washington D C Carnegie Institute of Washington 1919 38 Aerobic Testing Purpose The purpose of the Aerobic Fitness Evaluation page is to systematical
11. How To 1 Select the desired client from the Member drop down box 2 Select a date from the Workout Date calendar If it is a prior workout you can choose to view copy or edit it otherwise you will click the edit button to enter a new workout from scratch 20 3 If you choose to copy a prior workout you must choose the prior workout from the calendar to copy click the Copy button and then select a new workout date from the calendar 4 Ifyou are not copying a previous workout want to create a new workout from scratch or if you have used the Workout Wizard or Workout Editor want to use a routine you already built click an unused date from the Workout calendar Select the Routine Day and click Edit to import a previously built routine or just click Edit to build the workout from scratch 21 _Home Workout Log Calorie Log Evaluation Reports Profile view _ Copy itd the calendar and click the s individually or if you have a workout routine select the Routine Day and click Ec e finished editing click Save 5 Select the exercise to log data for from the drop down box and enter the reps and weight for anaerobic exercises or distance duration and optionally pulse for aerobic exercises You can also use the Retrieve Previous Sets button to get the workout information for the last time you performed the selected exercise Workout Log Calorie Log Evaluation Reports Profie Workout Notes
12. SS feed to daily health and fitness updates Send Message While the Send Message link will work as described in the wellness4one Personal User Manual you will generally want to use the Send Message feature to contact clients described in the Admin section above 19 Workout Log Workout Log Purpose The purpose of the Workout Log page is to record a user s daily workouts Data recorded on the Workout Log page is used as a benchmark for succeeding workouts and as a feedback mechanism on the Reporting page NOTE If you create an exercise list using the Edit Your List function only those exercise will be available in the exercise drop down list Otherwise the list displays all common exetcises Features The Workout Log page provides several options to make creating and recording daily workouts quick and easy You can choose to create a workout from scratch by selecting a date and then clicking Edit or choose to copy a prior workout by selecting the prior date clicking the Copy button and selecting the new date You may choose to retrieve the results from your last workout by clicking the Retrieve Previous Sets button Pulse may optionally be included for aerobic activities The Estimate of Calories Burned uses your VO Max from your Aerobic Evaluation to help estimate the number of calories burned during your current workout You may also use the wellness4one Mobile products to log workouts from a gym track pool etc
13. WELLNESS4ONE COM wellness4one Trainer User Manual WELLNESS4ONE TRAINER User Manual wellness4one com Table of Content OVGNVIGW osu eee aa La alan a 2 Organization Registration 4 New Training Organization ne 4 New Trainer Registration 7 Health Screening mananahan 7 Trainer Registration 7 signing ina ARA ee ANA 9 Member Sigm IM aan nn en tn nee reines etes 9 AIN ES AA AAP nn PA dr 10 Group AdMiM AGARANG 10 Group Webpage aaeeeiai NN aa aaae ES Aaaa AE NEAD Sp ESENS 12 Invite New Clients maam aaa nma 13 User AIM oo aaa NAKARARAAN AGRI LA 14 Send MESSAGE aaa ANAN ANAN 15 Reporting ima a iaaeao aeiaai asaan wania ie 17 golga E E A E 18 Wellness Home sieis ee a a N aoa a eiaa E a aiaiai 18 Send MCSSAGG eiecsswiwisiisicinsnssssiviwurivinsnnuvenndendecieanensaunsnuiaiienensieinan 19 WOrKOUT LOG AA anes 20 WOrKOUT LOG pinana N GAGANA GAGANA 20 Add D CI Rol CT aaa 23 Exercise List ARA AA AA AA APA Nian 24 Workout EGITOF aaa GGAAGAGGANAGKA AKA 25 NUON An ieee ce ee de 27 Calorie kog ANAKAN 27 Calorie Log Expres ssssuencrnaensenuncnnnenssgunnenneensuus 30 POG lo a Le PAA AA AA 32 My Met GAAN 34 Meal Planher uma AGAR AGAGAG NAGANA ANA 35 Balaam nt 37 Aerobic Testing LL aaa aaa AA aan 39 Anaerobic TESUNG maana nanana 41 Reporting a AA 43 Reporting aaa Re ee 43 Profile AA eee ere nn nn te nes 45 iWamerPronl p223 ANNA NANANA NANANA NAA 45 INTRODUCTION Welcome to wellnessdone here are over 24
14. also removes advertising If you choose Tier 2 you must also choose the number licenses you wish to purchase in increments of 10 You may change this number on the Admin tab up to 30 days after registration Select Organization Tier Tier 1 Free Organization members are provided with all of the features of wellness4one Personal and administrators are given the ability to invite new members manage teams run usage reports and create fitness challenges similar to Biggest Loser TV show Tier 2 For a small annual fee organization members receive the Tier 1 features in addition to the removal of all advertising Number of User Licenses in multiples of 10 The 1 per user per year membership fee will be assessed 30 days after enrollment We do not offer refunds on unused user licenses Therefore it is important to accurately gauge the number of users for your organization A common practice is to use the 30 day trial period to determine the total user licenses needed and adjust the user licences on the Admin tab by clicking the Organization button You may always contact us increase the number of user licences at a later date 4 Ifyou choose Tier 2 enter your billing information in the space provided Billing Information 7 Same as contact above who will be paying for this service Often Accounts Payable Billing Contact Name Address Address Line 2 City State Select Zip Country Phone Payment Type 2 Credit Card
15. ase for use by all members Note This dialog does not apply to Calorie Log Express and will not be available on that webpage How To 1 After logging into the system select the Calorie Log tab If you are currently using the Calorie Log Express option you can switch by clicking the Calorie Log button 2 Click the Add Food button at the top of the page 3 Once the dialog appears select New Food from the drop down box to add a new food item or select the name of a previously entered food to edit 4 Enter a Food Name for the food item The name should be different from any existing food items 5 Specify the Food Group Subgroup if applicable and Category for the food item 6 Enter the Serving Size for the food item The serving size is required and should be appropriate to the food such as 1 Slice for pizza or 12 oz for soda 7 Enter the number of calories per serving 8 All additional nutrition information is optional but should be entered if known 32 Add or edit custom food items in your personal database Note Please use the predefined foods whenever possible and limit the number of items you add Some food items you add may be accepted into the predefined food database for use by all members Food New Food rl e g 6 oz 1 Slice 1 Piece etc grams Optional grams Optional milligrams Optional milligrams Optional grams Optional grams Optional grams Optional grams O
16. e results into the provided textboxes on the strength testing and or endurance testing screens When you ate finished click Next 41 Add a new anaerobic evaluation Introduction With dynamic strength testing your muscular strength can be determined at without the need for expensive equipment and undue risk For each of the exercises listed in the box below you will perform 10 repetitions with Strength a weight that will take you to muscle failure where the 11th rep would Muscular not be possible In this way the system will estimate your 1 rep max Endurance x for each exercise Evaluation Date Warning Never perform strength tests alone Always use a spotter to assist with weights and watch for signs of overexertion If possible always use the same equipment to perform strength tests Your results will vary widely based on the type of equipment used E g performing a shoulder press on a machine vs dumbbells will probably yield different results 10 Rep Max 1 Rep Max Exercise Name Tests Weight Estimate Chest Bench Press Upper Body 180 x10 240 Fitness Shoulder Press Shoulders 125 x 10 167 Lat Pulldown Back 175 x10 233 Quadracep Leg Press Lower Body 240 x10 320 Add a new anaerobic evaluation Muscular endurance testing is used to determine the ability of your muscles to respond to prolonged activity Unlike muscular strength testing endurance can be determined without equipment Perform all exercises
17. en plans Features The Meal Planner page provides several options for building a daily or weekly meal plan Multiple meal plans can be created using this tool When a plan is designated as Active It can be easily imported in your Calorie Log You can include your meal plan on your personal home page to allow others to copy it ot use other member s home pages for suggestions All foods in the nutrition database ate available You can also choose to add a food item which will then be available for all members Members with Trainer access can modify the meal plans of their clients How To 1 Select the desired client from the Member drop down box 2 On the Meal Plan drop down box select New and then enter a name in the provided text box 3 If you would like to make this Meal Plan available in the Calorie Log make sure the Active checkbox is checked 4 On the Select Meal drop down box select the Meal you wish to modify The choices ate Breakfast Lunch Dinner Snack and Other 5 On the Select Day drop down box select the day this meal applies to in your diet plan Select New Day to insert the next available day or select a prior number to edit the day s food items 6 Ifyou are opening a previously entered day you may change the number of servings or add a memo You can also add or remove food items by clicking the plus or minus buttons 35 Meal Planning How To Meal Plan active Select Meal Select Da
18. er is given the opportunity to skip either test and accept a low strength rating The results of this test will be recorded for use by the Virtual Trainer to help build customized user workouts Results using different exercises to test the same muscle groups can vary e g Barbell Bench Press vs Dumbbell Bench Press It is best to use the same exercises every evaluation so that results can be compared over time How To 4 Select the desired client from the Member drop down box 5 Select New from the Evaluation Date drop down box 6 Click Next on the Anaerobic Fitness Evaluation Wizard title screen 7 If you have access to a gym or strength training equipment then select Yes otherwise select No If you do not have access to strength testing equipment strength testing will be skipped and strength equipment will not be used in designing workouts When you ate finished click Next Add a new anaerobic evaluation Introduction Anaerobic fitness testing involves testing both muscular strength and Wa SG GAB muscular endurance If you have access to fitness equipment both will Muscular be tested If not only muscular endurance will be tested Strength Muscular Endurance Do you have access to strength training equipment Evaluation Date Yes I have access to a home gym or fitness club No I do not have access to fitness equipment Previous Next Cancel 8 Follow directions for performing exercises and enter th
19. ess4one Personal system They can also be re invited to the organization at a later date Purpose The purpose of the Send Message dialog is to exchange short messages between training partners If the user is a member of a group or is working with a trainer the user may also exchange messages with them NOTE to exchange messages members must first become training partners For more information see Invite New Training Partners Features The Send Message dialog allows the user to select from their training partners or their group admin ot trainer if available A short message up to 256 characters is then 15 entered and sent to the selected recipient Messages will appear on the recipient s home page This page also displays all the messages you have received from other members group admins personal trainers or the wellness4one com system admin How To 1 After logging into the system click the Admin tab 2 Select the group you wish view from the Group Name drop down menu 3 Click the Send Message link 4 Select the message recipient from the Group Member drop down box You may also send a message to the entire group Send a message to groups and members Select Message Recipient Group Member Select gt C Entire Group Received Messages Done 5 Enter your short message in the New Message textbox up to 256 characters 6 When you are finished with the message click the Send button 7 When y
20. file Profile Purpose The purpose of the Member Profile page is to edit user specific settings add new exercises or create an exercise list Features The Member Profile page allows you to change many of the settings from the member registration page including changing your password The Add New Exercise feature allows the user to add exercises not already found on the exercise list Any exercises added using this feature are available in the Workout Log and in the Workout Wizard By default the Workout Log displays all general exercises and any you may have added using the Add New Exercise feature above The Edit Exercise List feature allows you to create a specific list of exercises so that only the exercises you perform are displayed You will generally only use this page if you perform only a few exercises and never deviate How To e This page allows a user to change many of the settings entered during the registration process such as name email address gender preferred unit of measure date of birth and activity level Once you have completed your changes click the Save button Note Activity Level is used to help determine the number of calories you typically burn in a day If you will be using the wellness4one Workout Log to record most of your daily physical activity select Sedentary or Light Activity otherwise select the most appropriate activity level Most people overestimate their Activity Level by as much as 50 s
21. ical measurements and vital statistics for a specific date Data recorded on the Checkup Page is used throughout the system to adjust workouts measure progress and provide feedback It is recommended that users perform at least quarterly checkups and in some cases such as competing in a Fitness Challenge weekly checkups Features The Checkup Page records body measurements in inches or centimeters as well as blood pressure From these measurements the system will determine body mass index BMD and estimate body fat How To 1 Select the desired client from the Member drop down box 2 Use a tape measure to record the various body parts listed on the screen Usually you will obtain more accurate measurements with the help of a partner Click Next when you are done Adda new Checkup Hov Introduction Measurements optional Measurements Biometrics Checkup Date Neck 15 Shoulders 44 Chest 39 Right Bicep 15 Left Bicep 15 Waist 29 Right Forearm 12 Left Forearm 12 Hips 36 Right Thigh 21 Left Thigh 21 Right Calf 15 Left Calf 15 Previous l Next Cancel 3 You should also enter your current height weight and actual body fat if known the system will calculate an estimated body fat When you are ready click Next 37 Add a new Checkup Introduction Biometrics Measurements Biometrics Checkup Date Height in 58 Weight Ibs 155 BMI Actual Body Fat optional Calculated Body Fat 11 9
22. ion select the desired competition from the Challenge drop down box 6 Click the Get Report button 17 Home Wellness Home The Wellness Home page provides the most current health information for a particular user and is used as a launching point to the rest of the system Wellness Home User Manual Getting Started Welcome to the new wellness4one Message Center With this feature you can easily exchange short messages with your training partners and My Training Partners info O invite New Training Partners i Create a New Challenge Go To Calorie Log Express My Goals Add New Goal Health and Fitness News Source Science Daily Aerobic exercise safe and effective for rheumatoid arthritis patients experts say Exercise trumps creatine in cardiac rehabilitation Lifestyle intervention reduces preschoolers body fat improves fitness Cutting carbs is more effective than low fat diet for insulin resistant women study finds Body image distortion predicts onset of unsafe weight loss behaviors Physical fitness may help reduce chronic disease risk in college students Inspiratory muscle training and endurance sport performance Liability issues limiting recreational use of public school facilities Non intense physical activity to reduce depression and boost recovery of stroke patents Video game research project to help blind children exercise e The My Messages pod displays notes from your training partners group admin
23. istrators or the wellness4one system To send a message click the Send Message link e My Calorie Balance pod shows the user s caloric balance for the current day o Today s Calories Consumed displays the daily calories logged on either calorie log o BMR x Activity Level is the computed number of calories the user may consume in a day without gaining weight o Today s Workout shows the estimated calories burned in the user s daily workout 18 o Calorie Balance shows the Calories Consumed BMR x Activity Level Workout Calories Burned A negative number indicates that the user is losing weight e My Goals displays all of your current goals Status of goals is updated nightly For detailed information on this function see the My Goals section below e My Training Partners provides a facility for inviting friends and family to become training partners o Invite New Training Partners allows the user to email training partner invitations Training partners have limited access to one another fitness and nutrition information and can create fitness challenges for one another o When a user accepts the invitation a link with their name appears in this pod Clicking on the link will take you to your partner s personal webpage e My Fitness Challenges shows any current challenges that you are participating in and allows you to create a new challenge for you and any of your training partners e Health and Fitness news provides an R
24. it in the textbox provided otherwise click No and it will be estimated When you are finished click Next Add a new aerobic evaluation introduction Do you know your maximum heart rate Other VO2 Test Maximum Heart Yes Maximum Heart Rate beats per minute Rate Resting Heart No Rate T Previous Cancel Evaluation Date 7 Enter your resting heart rate your 60 second pulse best taken when waking up in the morning and click Next Add a new aerobic evaluation introduction Do you know your maximum heart rate If No your maximum heart rate will be estimated Other VO2 Test SEE Heart Yes Maximum Heart Rate beats per minute ate Resting Heart No Rate Previous Cancel Evaluation Date 8 On the calendar provided click the date when the evaluation was performed and then click Finish 40 Anaerobic Testing Purpose The purpose of the Anaerobic Fitness Evaluation page is to systematically determine a user s muscular strength on a specific date Data recorded on the Anaerobic Fitness Evaluation page is used throughout the system to adjust workouts measure progress and provide feedback It is recommended that users perform at least quarterly anaerobic evaluations Features The Anaerobic Fitness Evaluation page utilizes the Anaerobic Fitness Evaluation Wizard to determine the current muscular strength of a user Both muscular strength and muscular endurance are tested however the us
25. king Test ae which can be taken with little equipment and low risk If you are using EE ESS any other method select Other VO2 Max Test Maximum Heart Rate For future comparisons you should always use the same method for cre LUS determining your VO2 Max ate Evaluation Date Which VO2 Max test will you be using The Rockport Fitness Walking Test Other VO2 Max Test Skip VO2 Max Test Assume very low oxygen uptake Previous Next Cancel 39 5 If the Rockport Walking Test is selected perform the test as described and enter Current Weight 1 mile Time and 60 Second Pulse If you chose a different VO2 Max test perform the test as required and then enter your VO2 Max results When you ate finished click Next Add a new aerobic evaluation introduction To perform The Rockport Fitness Walking Test you need a 1 mile flat Liem course and a timing device You warm up by stretching and lightly podpor walking and then will walk the course as quickly as possible When you alking Test i have completed the mile course immediately record your walking time Other VO2 Test Teer and pulse for 60 seconds To see a demonstration click here Rate Resting Heart Warning This test is not performed to exhaustion Stop the test naa whenever necessary Evaluation Date 60 Second an Pulse 140 Previous ee Cercei Current Weight 155 1 Mile Time 10 55 6 Ifyou know your maximum heart rate click Yes and enter
26. kout Log Calorie Log Evaluation Reports Profile Calorie Log How To Add Food Edit Your Menu Express Log Meal Planner Date 6 26 2010 Print Cancel Delete Time Calories optional Serving Size Per Servings use Notes optional Serving a p for AM PM cereals rte kellogg s frstd gg c 7 flakes 1 3 less sugar Teng Ci 75 Misc Food 1 Unit 100 5 Snack Pack oe Calories Needed to Maintain 155lbs 2104 Total Calories Consumed 187 75 So far today you are losing weight 7 When you ate finished entering your calories consumed click the Save button You may add additional calories at a later time by selecting the day from the Date drop down menu and clicking the Edit button 29 Calorie Log Express Purpose The purpose of the Calorie Log Express page is to record a user s daily nutrition and caloric intake and provide feedback as to when they are gaining or losing weight Data recorded on the Calorie Log page is used as a feedback mechanism on the Reporting page It also acts as a reminder for users to watch the calories they consume NOTE Calorie Log Express was inspired by the USDA MyPyramid initiative Certain aspects such as the oils category were removed and average calories per serving were added to assist with weight control functions You must complete a checkup to use this feature Features With the Calorie Log Express page a user can quickly and easily t
27. ll the positive or negative change If you perform regular checkups you will also be able to identify how this exercise relates to the size of the primary muscle group Workout Analysis Report Provides information regarding how your workouts are balanced for the given date range For each of the major muscle groups listed on this report you will see the total sets reps and amount lifted as well as their percentage of your overall workout This data will show any body parts that are possibly being ignored and may become under developed Muscle Analysis Report Provides information about workout intensity for each muscle group over a period of time This report will show the average reps distance for aerobic exercises weight duration for aerobic exercises max lifted and total lifted for all exercises performed against each muscle group Exercise Analysis Report Provides detailed information about each exercise performed over a period of time by muscle group This report will show the average starting and ending sets reps distance and weight duration as well as the change in each over the given date period This report also provides a visual cue as to a report s effectiveness by highlighting a given exercise as green yellow or red If the sum of the change in sets reps and weight is above 5 the exercise is highlighted green if the sum is between 1 and 5 the exercise is highlighted yellow Otherwise it is highlighted red and sh
28. ly determine a uset s cardiovascular fitness level on a specific date Data recorded on the Aerobic Fitness Evaluation page is used throughout the system to adjust workouts measure progress and provide feedback It is recommended that users perform at least quarterly aerobic evaluations Features The Aerobic Fitness Evaluation page utilizes the Aerobic Fitness Evaluation Wizard to determine the current cardiovascular level of a user The default testing method is the Rockport Fitness Walking Test due to its industry acceptance ease of use and low bodily stress level However other tests can be used but the results must be manually entered When testing is complete the user s cardiovascular output VO2 Max maximum and resting heart rates will be recorded for use by the Virtual Trainer to help build customized user workouts Results from fitness tests can vary It is best to perform the same fitness test every evaluation so that results can be compared over time How To 1 Select the desired client from the Member drop down box N Select New from the Evaluation Date drop down box 3 Click Next on the Aerobic Fitness Evaluation Wizard title screen 4 Select a cardiovascular testing method the Rockport Walking Test is recommended and click Next Add a new aerobic evaluation How introduction There are many methods for determining your maximal oxygen uptake Leu LEE VO2 Max The one prescribed here is the Rockport Fitness Wal
29. menesen SOSCSCS S IE Training A training group allows the admin to act as a personal Group g trainer This grants them access to view and or modify member workouts meals checkups and reports NOTE This option cannot be changed after group creation FT Show A group page is designed to provide group members with Group Page information about the group such as purpose meeting schedule news messages etc NOTE This option can be changed at any time Update Delete Cancel e You may link the group to an organization using the Select Organization dropdown box e You may change the Group Name to anything you wish e You may not change training group option once it is selected during group creation e You may choose to show or hide the group webpage e If you are deleting a group click the Delete button You will need to click OK on the corresponding confirmation box 11 Group Webpage Notes e If you delete a group that currently has members you will need to te invite then to a different group e You will generally only want to select the Training Group checkbox if your admins are personal trainers coaches nutritionists etc Purpose The purpose of the Group Webpage dialog is to add and update group information for members to access via the web Features With the Group Webpage dialog an admin can upload a group logo establish the gtoup s purpose or description add news items or set up a grou
30. ndition Cgarette smoking habit Obasity more than 20 over ideal weight High blood cholesterol A history of heart problems in your immediate family A herrea or any condition that might be agrivated by lifting Take medications for your blood pressure or heart condition Any other reason why you should not do physical activity Ihave read and answered No to all questions above 00000000 0 200000000 0f 9000000009000000000 07 If any of the Yes options are checked the user must consult their physician to see if a generalized fitness program is right for their condition Fill in the Doctor s name and consultation date to continue registration This screening is necessary because the wellness4one system can be used to generate an exercise routine and this routine is based on a minimal level of physical fitness NEVER use wellness4one if your doctor prescribes a specific exercise regime for your condition or advises against a generalized exercise program To continue on to the Member Registration page the user must click the checkbox at the bottom of the page All trainers must complete a member registration in order to use the wellness4one system Trainer Registration Attention Please You should always consult a physician before starting Male Female mm dd yyyy ds 8 O Metric WIT would like to receive the free weliness4one newsletter info Pt have read and agree to the Terms Of Service tel NG Pi
31. nu Food Group Breads Subgroup Breakfast Cereal Category Kellogg All Available Foods Your Menu cereals re hesitny choic teliogg s almond cunch wiraisins cereals rie kellogg kellogg s frstd flakes Cereals re honey puffed kashi by kellogg Cereals re kash 7 whi grain flakes by kellogg cereals ne kashi golean by kellogg cereals me kashi golean unch by kellogg r 3 cereals ne kashi good friends by kellogg gt Cereals ne kashi heart to heart by kellogg P 4 cereais ne kashi heart to heart wild blueberry by kallogg ha cereals ne kashi medley by tellogg cereals ne kashi mighty bites cinn of Cereals re kashi mighty dites honey Gunch of Cereals ne kashi organic promise Ginn harvest by bellogg Cereals re kashi ceganic promise cranberry sunshine Cereals rte tashi cinnataisin unch by kellogg cereals ne kashiceganie promise autumn wheat by kellogg T NOTE Use the Ctri key to select multiple items Save Cancel Delete Menu Done 34 Meal Planner 3 When you are finished selecting food items from all of the food groups that you will be eating click the Save button Purpose Most diet plans specify the foods you should eat for each meal on a given day The Meal Planner allows you to quickly enter your diet or meal plan to simplify logging those food items in the Calorie Log This feature also allows the user to create multiple meal plans to easily switch betwe
32. o when in doubt select a lower level e Click the Change Password button to edit the user password Simply type in the old password the new password and then re enter the new password Once you ate finished click Save 45
33. ou ate finished sending messages click the Done button 16 Reporting Purpose The Admin Reporting page provides information regarding system usage and fitness challenge progress Features Usage Report provides detailed information regarding how often and for what purpose users are accessing the wellness4one system This report displays the user name along with the aerobic and anaerobic time logged The report also displays the total calories logged for each user in the month selected Optionally the admin may choose a week from the selected month to get usage information broken down by the day Fitness Challenge Report provides progress details for any fitness challenges your organization is currently hosting How To 1 After logging into the system click the Admin tab 2 Select the group you wish view from the Group Name drop down menu 3 Select the desired report from the Group Reports pod 4 A new tab named Admin Reports will open For Member Usage reports select the desired month the by Month drop down box Optionally you may get usage information broken out by day by selecting the desired week from the or Week drop down box weliness4one Wiki Contact Us Log Out Home Workout Log Calorie Log Evaluation Reports Profile Admin Admin Reports Group Reporting How To Report Select by Month Member Usage Fitness Challenge Get Report 5 For Fitness Challenge progress informat
34. ou can access many of the main pages and see relevant health and fitness information at a glance A health evaluation is critical to designing an effective and balanced fitness program The pages found in the wellness4one Evaluation menu are as follows e Checkup Record measurements and vital statistics for a given point in time e Aerobic Fitness Evaluation Determine client cardiovascular capacity e Anaerobic Fitness Evaluation Determine client muscular strength and endurance Fitness training is key to any wellness initiative The wellness4one Fitness menu simplifies the process of getting in shape e Workout Log Generate new workouts and record workout results e Add Exercise Add your own custom exercises to the system e My Exercises Create a list of exercises that are commonly recommended e Workout Editor Build a fitness routine for your clients e Contact Client Send an email message to your clients Nutrition A good diet is the beginning of a healthy lifestyle The wellness4one Nutrition menu helps you stay on the right path e Calorie Log Express Quickly and easily track client calories and nutrition to determine whether they are gaining or losing weight each day e Calorie Log Accurately track client calories to determine whether they are gaining or losing weight each day e Add Food Add your own food items to the system e My Menu Create a list of food items that you commonly eat e Meal Planner Create a multi
35. ould be evaluated with regard to breaking through the current plateau Checkup Progress Report provides detailed information regarding your measurements body fat and BMI For the time period selected this report will show 43 the starting and ending measurements for each body part as well as their total calculated and actual body fat BMI as well as the percent these values have changed This report is useful in providing feedback on how your exercise program is progressing from a physical appearance perspective Calories Burned Report provides detailed information regarding the number of calories consumed and burned over a period of time By selecting this report you will see data related to your caloric intake including the total and average calories logged weight lost or gained and if a weight specific goal has been entered on the Goals page how you are progressing toward that goal How To 1 Select the desired client from the Member drop down box 2 Select the desired report from the Report drop down box wellnessdone Wiki Contact Us Log Out Se Home Workout Log Calorie Log Evaluation Reports Profile Reporting How To Select Exercise Workout Analysis Muscle Analysis Exercise Analysis Calones Burned Calorie Express Checkup Progress Exercise Duration Fitness Challenge 3 Select the time period for the report in the Date Range drop down box 4 Click the Get Report button 44 Trainer Pro
36. p meeting schedule How To 1 After logging into the system click the Admin tab 2 Select the group you wish edit from the drop down menu or select New Group 3 Click the Group Webpage button Edit group page settings Group Logo ka Browse Upload Click Browse to select a photo and then Upload to send the photo to wellness4one com Group Purpose Description Show Statistics Total Weight Lost Total Workout Time etc Show Members Schedule if you would like to show the dates times your group meets News and Events 12 Invite New Clients e To adda group logo click Browse select the image file click OK and then click Upload e You may to show or hide group members and group overall statistics e You may set up a calendar of events and meeting times e You may add group new items as desired Purpose The purpose of the User Invitation wizard is to add new clients to the group Features With the Client Invitation wizard an admin can create a link that they can use in their emails or newsletters which when clicked will allow others to join their group An admin may also send email invitations directly to clients they would like to join the group from the wellness4one system How To 1 After logging into the system click the Admin tab 2 Select the group you wish view from the Group Name drop down menu 3 Click the Send New Member Invitations link 4 Read
37. parated by a semicolon When you are done click Finish Invite others to join introduction Distribution Method Group Enter Email Addresses Below Invite separate multiple addresses with a semicolon Invite user s to join z Putpose The purpose of the User Admin page is to update and remove users from a group Features With the User Admin page an admin can update user information or remove current users from a group The Update feature is primarily used to grant or revoke Admin authority to a user In order to add additional trainers to a group First invite the new trainer as a client as described above Then give them admin authority as described below How To 14 Send Message 1 After logging into the system click the Admin tab 2 Select the group you wish view from the Group Name drop down menu 3 Click the user name link in the Group Members pod 4 Ifyou are updating the user s access change the Is Admin option button and click the Update button Edit member information How To User ID test555 First Name on Last Name Doe Email oa Address Is Admin Yes No Update Remove Cancel 5 Ifyou are deleting a user verify the user and click the Remove button You will need to click OK on the corresponding confirmation box Notes e If you delete a user from a group there account will be disconnected from the organization but it will still exist in the welln
38. ptional 9 Click The Add Food button if you are adding a new food item or Update Food otherwise 10 Once you ate finished adding editing food items click Done 33 My Menu Purpose The purpose of the My Menu dialog is to specify the food items that the user commonly eats A user may choose to use all foods but due to the massive variety of food items most will want to pare the selection down to only the ones they regularly eat NOTE To use the Calorie Log effectively you should create a menu on the Edit Your Menu page Features The My Menu dialog features a simple interface that allows users to select the food group and subgroup and then select the various available foods If a food item is not on the list of available foods it can be entered for all users by clicking the Add Food button on the Calorie Log the page How To 1 From the Food Group and Subgroup and Category drop down boxes select from the group whose items you would like to add 2 Select food items in the All Available Foods list box and click the gt add button If you accidently add the wrong food you can use the lt remove button Edit the list of food items available in your Calorie Log Note This section will allow users to create a specific menu of food items available in their Calorie Log Ignore this section to have all common food items available in your Calorie Log Use the lists and arrow buttons to build your personal me
39. rack their daily nutrition and caloric intake and gauge that against how much they should be consuming based on their age height weight sex and activity level The user can easily enter their servings from the five food groups or enter discretionary calories On the Total row Actual Servings Total displays a running total of calories consumed throughout the day Recommended Servings Total displays your BMR multiplied by your activity level plus the calories burned during your daily workout If your Actual Servings Total is less than your Recommended Serving Total you are losing weight The wellness4one Mobile products can be used to log calories from a restaurant work picnic etc How To 1 Select the desired client from the Member drop down box 2 Today s calorie log will be opened in edit mode If you would like to view or edit a different date click Cancel and select a new date from the Date calendar and then click the View or Edit button 30 Calorie Log How To Calorie Log Date 6 27 2010 Save Prnt Cancel Dalete F d ing Calories Recommended Actual Servings to Group ze Serving Servings Servings Add Grains 90 kcal Vegetables 35 kcal Fruits 60 keal Meat amp Beans 80 kcal Dairy 110 kcal Discretionary 1 kcal So far today you Total are losing weight Notes Add Notes 3 Enter the number of servings for each food group that you would like to add to the log Enter discretionary non nutri
40. ropriate button 3 On the calendar provided click the date for which you would like to record calories consumed Click Edit to begin adding food items 4 You can type in a food item and search for it in the database or enter just the calories and a description of the food if known Choose one of the methods to add food items below Calories Note optional If you choose to use the food database to enter yout food item Select the Food Group Subgroup Category and finally the food item otherwise just enter the calories consumed and a description of the food Click Add Item when finished 28 NOTE If you are using the My Menu feature to pare down your food choices option buttons for My Menu and All Foods are displayed 5 Click the add new food button to add additional food items weliness4one Wiki Contact Us Log Out Home i Workout Log Calorie Log Evaluation Reports Profile Calorie Log How To Add Food Edit Your Menu Express Log Meal Planner Calories optional Per Servings use Notes optional Serving a p for AM PM Serving Size carats nakalogoired sey s7 75 a Calories Needed to Maintain 155lbs 2104 Total Calories Consumed 117 So far today you are losing weight 6 If you would like to change the number of servings please use decimals instead of fractions e g 5 instead of 1 2 wellness4one Wiki Contact Us Log Out xz LM Home Wor
41. roup that is established as a Training Group allows the admin to view and modify various workout and calorie logs as well as checkups and evaluations Creating multiple groups for your organization is usually only necessary when it is very large decentralized and you would like to have multiple admins NOTE Most organizations will not need to create any additional groups beyond the initial group provided by default Features With the Group Admin page an admin can edit rename and delete groups for an organization The default group for an organization is automatically created with the same name as 10 the organization The Organization Admin is automatically a member of this group All new members can be added to this group if desired The Select Organization drop down box allows you to connect the current group to an organization The optional Training Group checkbox allows you to grant admins the ability to view or edit group member logs checkups evaluations and reports All groups created by a personal trainer or gym should have this box checked The Show Group Page checkbox determines whether a group webpage is available to members How To 1 After logging into the system click the Admin tab 2 Select the group you wish edit from the drop down menu or select New Group 3 Click the Edit Group button Create or Edit Group Information Select Organization Test Orgsnizstion x Optional Group Name Tex o
42. ses a new exercise can be entered exclusively for the user by clicking the Add Exercise button on the Workout Log page Note If you would like to remove all selected exercises and just use the common exercises from the Workout Log drop down menu click Delete Exercise List How To 1 Select the desired client from the Member drop down box 2 From the Muscle Group drop down box select the group whose exercises you would like to add 3 Select exercises in the All Available Exercises list box and click the gt add button If you accidently add the wrong exercise you can use the lt remove button 24 Workout Editor Edit the list of exercises available in your Workout Log Note Ignore this section to have all common exercises available in your Workout Log You will generally only use this option if you perform only a few exercises and never deviate Use the lists and arrow buttons to build your personal exercise list Muscle Group Pecs All Available Exercises Your Exercises Bench Press Machine Fiat Bench Press Dumbbell Cable Crossover Cable Fiye Flat Bench Fiye Flat Bench Press Barbell Flat Bench Press Smith PeoDec Fiye Butterfly Pullover Push Up NOTE Use the Ctrl key to select multiple items Save Cancel Changes Delete Exercise List Done 4 When you are finished selecting exercises for all of the muscle groups that you will be working click the Save but
43. sswords are case sensitive e If you would like the browser to remember your Member ID click the Remember ID checkbox e If you forgot your Member ID or Password click either link to have the lost item sent to your registered email account e wellness4one com uses SSL to protect your Member ID and Password For this reason some older browsers may warn you that you are leaving a secure area when you click the Sign In button Group Admin Admin The admin tab is displayed to group admins only When you sign your organization up for wellness4one com a group with the same name is created automatically In order to use the admin features you must first select the group you would like to work with wellness4one Wiki Contact Us Log Out Home Workout Log Calorie Log Evaluation Reports Profile Admin Admin User Manual Organization Group Group Name Select Test Organization New Group From this point you may edit group details create a group page invite and edit group members or add a fitness challenge At any time you may also add a group if you wish to keep your organization separated such as one for Human Resoutces and another for Product Development Purpose The purpose of the Group Admin dialog is to edit rename and remove groups for an organization Groups are a way for administrators to organize members Through groups admins invite members to the organization and manage accounts once members join A g
44. t Bench Press Oumbbell 5 10 0 y Incline Press Babeli 5 10 0 AV Shoulder Press Dumbbell 4 10 0 AV Tricep Kickback Dumbbell 4 10 0 AY Double Crunch 5 20 0 ayes 0 1 0 00 30 00 A E NOTE Aerobic exercises use a time format hh mm ss for the duration field Reps Distance Weight Distance and Notes fields are optional 4 If you are creating a new routine day choose the exercise you wish to add and then enter the number of sets and other optional information Use the plus and minus buttons to add and remove exercises wellness4one Wiki Contact Us Log Out Workout Editor How To Routine Workout Wizard 6 26 2010 Wl Active Workout Day 5 Print Delete Day To create a new routine select New from the Routine drop down box and then give it a name Select New Day from the Workout Day drop down box and select the exercises and number of sets The Active routine is available on the Workout Log Reps Weight Exercise Sets Distance Duration Notes Optional Optional Optional Select z 0 0 o 5 When you are finished creating your workout routine click Save 26 Calorie Log Nutrition Purpose The purpose of the Calorie Log page is to record a user s daily caloric intake and provide feedback as to when they are gaining or losing weight Data recorded on the Calorie Log page is used as a feedback mechanism on the Reporting page It also acts as
45. the wizard introduction and click Next 5 Choose the Generate a link option to obtain a link which you can place in your email correspondence or newsletters which will allow others to join when clicked Otherwise Choose the Email option to have the system send emails to the email addresses you specify Click Next when ready Invite others to join How To Introduction There are two methods available to invite your organization s members to nae hae join You can either enter in all of the invitees email addresses and have Rs the system send the email invitations or you can have the system Group z 5 z 3 invite generate a link you can include in your own email or newsletter that will automatically include members when it is clicked How would you like to distribute this invitation o Generate a link I can publish in my ovm email or newsletter C Have the system email group invitations to new members 13 User Admin 6 Select the group for which you are creating invitations Invite others to join Introduction As a group administrator you have the ability to invite new and existing Distribution their members to join one of your groups Please select the group to be Group included on this invitation from the box below Invite Group to join Test Organization x 7 Ifyou chose to generate a link in Step 5 above write down the name of the link otherwise enter the email addresses of those you wish to invite se
46. tious items by entering the number of calories such as 150 for a can of cola You can enter serving fractions such as 5 for a half cup of milk To delete servings you can enter negative numbers Food 2 Recommended Actual Servings to Group Servings Servings Add Grains 90 keal Vegatables 1 2 cup 35 kcal Fruits 1 2 cup 60 kcal Meat amp Beans 1 oz 80 kcal Dairy 110 kcal Discretionary 1 kcal So far today you Total are losing weight Notes Add Notes 4 When you are finished entering your servings consumed click the Save button You can always add additional food servings later 31 Add Food Purpose The purpose of the Add Food dialog box is to allow users to add or edit food items in their personal databases Items added to your database are only available to you and your training partners Features The Add Food page allows the user to enter the new food name food group subgroup if applicable and category The serving size is required and should be appropriate to the food such as 1 Slice for pizza or 12 oz for soda You must also enter the approximate calories per serving so that caloric balance can be calculated Nutritional information per serving such as Fat Saturated Fat and Protein are optional but should be entered if known Note Please use the predefined foods whenever possible and limit the number of items you add Some food items you add may be accepted into the predefined food datab
47. ton Purpose The purpose of the Workout Editor page is to create and modify a user s exercise routine Routine days can be used in the Workout Log to quickly add exercises sets reps and weight to the log Features The Workout Editor page provides several options for building fitness routines If the Workout Wizard was used to create your fitness program it can be modified using this tool How To 1 Select the desired client from the Member drop down box 2 On the Workout Day drop down box select the routine day you wish to modify or select New Day to add an additional workout day to your routines 3 If you are opening a previously built day you may change the number of sets edit teps distance and weight duration add a memo or add a new exercise by clicking the plus button 25 weliness4one Wiki Contact Us Log Out Home 1 Workout Log Calorie Log Evaluation Reports Profile Workout Editor EU Workout Editor How To Routine Workout Wizard 6 26 2010 W Active f Save Delete Routine Cancel Workout Day 1 e Print Delete Day To create a new routine select New from the Routine drop down box and then give it a name Select New Day from the Workout Day drop down box and select the exercises and number of sets The Active routine is available on the Workout Log Reps Weight Exercise Sets Distance Duration Notes Optional Optional Optional Fla
48. y 2 _ Ce To create a new meal plan select New from the Meal Plan drop down box and then give it a name Select New Day from the Meal Plan Day drop down box choose the appropriate Meal and select the food item and servings The Active routine is available in the Calorie Log Serving Calories Size Serving Food Servings Notes Optional potatoes bkd flesh w salt 1 potato beef shrt loin t bone steak in O isani fat usda sel ckd brid a biscuits pin or bttrmik refr dough lower fat loz margarine like sprd 7 0 1 Fat liq wy salt tablespoon 7 If you are creating a new meal plan day choose the Food Group Subgroup Category and Food that you wish to include in this meal You may then enter the servings and any notes about the meal Use the plus and minus buttons to add and remove food items Wiki Home Workout Log Calorie Log Evaluation Reports Profile Meal Planner Meal Planning How To Meal Plan Daily Diet 5 active Delete Plan Cancel Select Meal Dinner Te pa Select Day 1 Mes To create a new meal plan select New from the Meal Plan drop down box and then give it a name Select New Day from the Meal Plan Day drop down box choose the appropriate Meal and select the Add An Item To Today s Meals 8 When you ate finished building your meal plan click Save 36 Checkup Evaluation Purpose The Checkup Page is provided as a means for recording phys
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