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- Customize your journal -- track all kinds of information based on your specific health condition and goals
- Create your personal vision -- determine which stage of behavior change you're in and establish SMART goals
- Eat right and stay fit -- figure out your calorie needs, understand food groups, and balance healthy eating and exercising
- Record important nutritional information -- document average dietary intake, exercise progress, and personal achievements
- Track your progress -- see positive trends in your behaviors and overall health
- 24 weeks of daily journal pages
- Weekly wrap-up assessment pages
- Quick-reference nutritional information
- A primer on basic sports nutrition
- Sample exercise plans
- Clues for determining your health status
- Guidance on setting achievable goals
- Assess your health and fitness
- Set dietary and lifestyle goals
- Use the journal to document dietary intake, exercise, and weight loss
- Think beyond the scale
- Incorporate exercise in your daily life