Daily Food and Physical Activity Diary · Standard Handouts • S08 Version 5.0 Page 1 of 6 S08...
6
www.move.va.gov Page 1 of 6 Standard Handouts • S08 Version 5.0 S08 Daily Food and Physical Activity Diary Instructions for Completing the Daily Food and Physical Activity Diary MOVE!® is all about helping you manage your weight. This diary is designed to help you monitor your weight, physical activity, and dietary intake. This will be one of your most valuable tools to reach your goals because it will increase your awareness and help you change. Complete the diary as frequently as possible. It is worth the effort! Food and Beverages 1. In the top section of the diary: • Write your name and the date. • Fill in your daily calorie goal. Use this chart to select your calories. • Set a weekly food goal to improve your diet. Example: “I will cut down on calories by eliminating snacking while watching TV in the evenings this week,” or “I will drink water or sugar-free beverages in place of regular soda this week.” 2. Weigh yourself daily and record your weight in the header row,next to the day. 3. Write down everything you eat and drink, and the amount. If you know the measured amount, list it. If you don’t know the exact amount then estimate the size (2" x 1" x 1"), the volume (½ cup), the weight (2 ounces), and/or the number of items (12) of that type of food. Include as much detail as possible. 4. Complete the line that has “M PC H” listed: • Circle M if you were mindful (aware of what & how much you ate). • Circle PC if the meal was portion-controlled (see Handout S06, Making Healthy Food Choices with a Healthy Plate). • Circle H if the meal was healthy (see Handout S06). • Mark the numbers on 1–10 Hunger/Fullness rating scale (1=starving, 5=neither hungry nor full, 10=uncomfortably full) · Place an X over the number that represents the Pre-meal hunger/fullness level. · Draw a circle around the number that represents the Post-meal hunger/fullness level. 5. Fill in a word to describe your mood (happy, content, sad, angry, lonely, excited, exhausted, bored, anxious, fearful, or any other emotion). 6. Use a calorie counter to enter total calories for the day. Purchase a booklet, use a Web site or a Smartphone App to count calories easily. 7. At the end of the day, circle whether you met your goal for the day: • If you met your goal, circle “I did it!” • If you almost met your goal, circle “Almost.” • If you didn’t achieve your goal, circle “Try again.” Current Weight Daily Calorie Goal Under 200 pounds 1200–1500 calories per day 200–225 pounds 1500–1800 calories per day 226–250 pounds 1800–2000 calories per day 251–300 pounds 2000–2500 calories per day 301–350 pounds 2500–3000 calories per day Over 350 pounds See a MOVE!® Dietitian
Transcript of Daily Food and Physical Activity Diary · Standard Handouts • S08 Version 5.0 Page 1 of 6 S08...
www.move.va.gov Page 1 of 6Standard Handouts • S08 Version 5.0
S08
Daily Food and Physical Activity DiaryInstructions for Completing the Daily Food and Physical Activity DiaryMOVE!® is all about helping you manage your weight. This diary is designed to help you monitor your weight, physical activity, and dietary intake. This will be one of your most valuable tools to reach your goals because it will increase your awareness and help you change. Complete the diary as frequently as possible. It is worth the effort!
Food and Beverages 1.Inthetopsectionofthediary:
• Writeyournameandthedate.• Fillinyourdailycaloriegoal.Use
thischarttoselectyourcalories.• Setaweeklyfoodgoaltoimprove
yourdiet.Example:“I will cut down on calories by eliminating snacking while watching TV in the evenings this week,” or “I will drink water or sugar-free beverages in place of regular soda this week.”
2.Weighyourselfdailyandrecordyourweightintheheaderrow,nexttotheday.
3.Writedowneverythingyoueatanddrink,andtheamount.Ifyouknowthemeasuredamount,listit.Ifyoudon’tknowtheexactamountthenestimatethesize(2"x1"x1"),thevolume(½cup),theweight(2ounces),and/orthenumberofitems(12)ofthattypeoffood.Includeas much detail as possible.
4.Completethelinethathas“M PC H”listed:• CircleMifyouweremindful(awareofwhat&howmuchyouate).• CirclePCifthemealwasportion-controlled(seeHandoutS06,
Making Healthy Food Choices with a Healthy Plate).• CircleHifthemealwashealthy(seeHandoutS06).• Markthenumberson1–10Hunger/Fullnessratingscale
(1=starving,5=neitherhungrynorfull,10=uncomfortablyfull)· PlaceanXoverthenumberthatrepresentsthePre-mealhunger/fullnesslevel.· DrawacirclearoundthenumberthatrepresentsthePost-mealhunger/fullnesslevel.
5.Fillinawordtodescribeyourmood(happy,content,sad,angry,lonely,excited,exhausted,bored,anxious,fearful,oranyotheremotion).
6.Useacaloriecountertoentertotalcaloriesfortheday.Purchaseabooklet,useaWebsiteoraSmartphoneApptocountcalorieseasily.
7.Attheendoftheday,circlewhetheryoumetyourgoalfortheday:• Ifyoumetyourgoal,circle“I did it!”• Ifyoualmostmetyourgoal,circle“Almost.”• Ifyoudidn’tachieveyourgoal,circle“Try again.”
Current Weight Daily Calorie Goal
Under 200 pounds 1200–1500 calories per day
200–225 pounds 1500–1800 calories per day
226–250 pounds 1800–2000 calories per day
251–300 pounds 2000–2500 calories per day
301–350 pounds 2500–3000 calories per day
Over 350 pounds See a MOVE!® Dietitian
www.move.va.gov Page 2 of 6Standard Handouts • S08 Version 5.0
Physical Activity1.Write your weekly physical activity goalonthetopline.Example:“I want to walk 15 to 30
minutes per day for 4 out of 7 days this week and do strength training twice a week. I will also look for additional ways to be active throughout the day, like taking the stairs instead of the elevator, three times a day.” RefertoHandoutS02, Set Your Weight Loss Goals,foranexplanationofhowtosetaSMARTgoal.
NOTE: You do not need to do all four types of activity each day. See below for descriptions and guidance for recommended amounts of physical activity. Refer to the sample plan to see how to spread out the types of activities over the week.
2.Aerobic activityiswhenthebody’slargemusclesmovetogetherandyourheartbeatsfasterthanusual.Examplesincludeaerobics,swimming,running,walking,kickboxing,dancing,andcycling.Thistypeofactivityburnsthemostcaloriesandpromotesweightloss.In this box,writedownwhatyoudid,howlongyoudidit,and/orthenumberofsteps/wheelchairrevolutions.
3.Strengthening activityiswhenthebody’smusclesworkagainstaforceorweight.Examplesincludeelasticbands,weights,orbodyweight.In this box,writedownthetypeofstrengthtrainingandhowmanyrepetitionsandsetsofeachexerciseyouperformed.
4.Flexibility (stretching)lengthensamuscle.Thismakesamusclefeelloosewhileincreasingrangeofmotion.Examplesincludeself-stretch,yoga,Pilates,andchairstretchingroutines.In this box,writedownthetypeofstretchyouparticipatedin.
5.Lifestyle activityoccursduringnormal,everydayactivitysuchasvacuuming,walkingthedog,mowingthelawn,participatinginawalkingmeetingatwork,ordancing.
6.Recommended Amounts of Physical Activity• Aerobic:
· WeightLoss:300minutes(5hours)perweek.Startwithwhatyoucandoandbuildto300minutesovertime.
· Health/WeightMaintenance:150minutes(2½hours)perweek,inperiodsofatleast10minutes.
• Strength:Dostrengthtraining2–3times/week.Eachexerciseshouldberepeated,completing8–12repetitions.
• Flexibility/Stretching:Besuretostretchaftereachworkout,whetherit’saerobicorstrength.
• Lifestyle Activity:Getasmuchasyoucan.
7.At the end of the day, circlewhetheryoumetyourgoalfortheday:• Ifyoumetyourgoal,circle“I did it!”• Ifyoualmostmetyourgoal,circle “Almost.”• Ifyoudidn’tachieveyourgoal,circle“Try again.”
8.At the end of each day,totalyouraerobicactivity(inminutes).At the end of each week,addyourdailyaerobictotalstogethertodetermineyourweeklyaerobictime.
Page
3 o
f 6w
ww
.mov
e.va
.gov
Stan
dard
Han
dout
s •
S08
Vers
ion
5.0
Dai
ly F
ood
and
Phys
ical
Act
ivit
y D
iary
Nam
e:
D
ate:
Dai
ly C
alor
ie G
oal:
(see
instr
uctio
ns or
Stan
dard
Han
dout
S01 f
or gu
idanc
e)
Wee
kly
Food
Goa
l: N
OTE:
Inclu
de ev
eryt
hing y
ou ea
t and
drink
in yo
ur di
ary.
Day
/ W
eigh
tSu
nday
/ M
onda
y /
Tues
day
/ W
edne
sday
/Th
ursd
ay /
Frid
ay /
Satu
rday
/
Brea
kfas
t(6
am–1
0am
)
M=
Min
dful
PC=
Port
ion
Cont
rol
H=
Hea
lthy
Hung
er/F
ulln
ess S
cale
X=
Pre-
mea
l
=Po
st-m
eal
8 o
z o
ran
ge
juic
e1
cu
p ra
isin
bra
n½
cu
p 2
% m
ilk
1 t
sp s
ug
ar
sub.
2 s
lice
s w
hea
t to
ast
1 c
up
coff
ee
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
exci
ted
1 c
up
oatm
eal
½ c
up
2%
mil
k1
tsp
su
ga
r su
b.1
En
gli
sh m
uff
in2
tbs
p n
o su
ga
r ja
m1
cu
p co
ffee
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
con
ten
t
1 h
ard
-boi
led
eg
g3
oz
ha
m2
sli
ce t
oast
1 t
sp n
o su
ga
r ja
m8
oz
tom
ato
ju
ice
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
neu
tra
l
2 b
iscu
its
an
d ½
cu
p g
ravy
2 s
cra
mbl
ed e
gg
s1
cu
p C
an
talo
upe
8 o
z o
ran
ge
juic
e
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
sad
1 c
up
oatm
eal
½ c
up
1%
mil
k1
cu
p co
ffee
1 o
ran
ge
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
oka
y
3 p
iece
s F
ren
ch t
oast
3
Tbs
p li
te m
apl
e sy
rup
1 T
bsp
ma
rga
rin
e1
cu
p 1
% m
ilk
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
rela
xed
1 ½
cu
ps r
ais
in
bra
n1
plu
m1
cu
p co
ffee
½ c
up
1%
mil
k
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
ha
ppy
Lunc
h(1
1am
–2pm
)la
rge
sala
d (
4 o
z
gri
lled
ch
ick
en)
2 t
bsp
ran
ch1
cu
p g
reen
bea
n½
ba
na
na
wa
ter
w/l
emon
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
ha
ppy
larg
e g
ard
en s
ala
d4
oz
tu
na
in
wa
ter
2 t
bsp
low
-fa
t bl
ue
chee
se1
sm
all
din
ner
rol
ln
o bu
tter
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
an
xiou
s
2 l
arg
e sl
ices
m
ush
room
& o
nio
n
thin
cru
st p
izz
asi
de
sala
d2
tbs
p It
ali
an
d
ress
ing
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
wor
ried
1 p
rote
in s
ha
ke
1 p
ear
8 o
z w
ate
r
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
bore
d
gri
lled
ch
ick
en o
n
wh
eat
bun
1 s
ma
ll o
rder
fri
es1
sm
all
die
t co
ke
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
ha
ppy
tun
a s
ala
d s
ub
1 b
ag
of
chip
s1
pic
kle
1 d
iet
cok
e1
sm
all
coo
kie
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
neu
tra
l
veg
eta
ble
Sa
lad
1 c
up
Gre
ek y
ogu
rt2
tbs
p O
il a
nd
vi
neg
ar
dre
ssin
g8
oz
wa
ter
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
ha
ppy
Din
ner
(5pm
–8pm
)tu
rkey
a
nd
pr
ovol
one
chee
se
san
dw
ich
on
wh
eat
1tb
sp m
ust
ard
1 b
ag
ch
ips
1 d
iet
cok
e
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d: h
app
y
8 o
z s
pag
het
ti4
sm
all
mea
tba
lls
sid
e sa
lad
d
iet
jell
o8
oz
wa
ter
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
an
xiou
s
6 o
z b
ak
ed c
hic
ken
wit
hou
t sk
in2
tbs
p bb
q s
au
ce½
cu
p st
eam
ed r
ice
+ m
arg
ari
ne
1 c
up
broc
coli
8 o
z w
ate
r
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
an
gry
6 o
z s
alm
on1
cu
p sp
ina
ch½
ba
ked
pot
ato
wit
h 1
tbs
p lo
w-f
at
sou
r cr
eam
an
d 1
tb
sp m
arg
ari
ne
8 o
z w
ate
r
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
sad
6 o
z g
rill
ed s
irlo
in
stea
k1
cu
p sa
uté
ed
mu
shro
oms
¾ c
up
sca
llop
ed
pota
toes M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
ha
ppy
2 c
hic
ken
sof
t ta
cos
½ c
up
bla
ck b
ean
s 2
0 c
hip
s w
ith
sa
lsa
½ c
up
yel
low
ric
e1
sk
inn
y m
arg
ari
ta
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
ha
ppy
1 ½
cu
p ch
eese
ra
viol
isi
de
sala
d1
pie
ce g
arl
ic b
rea
d8
oz
wa
ter
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
con
ten
t
Snac
ks &
Be
vera
ges
(bet
wee
n m
eals
)Re
mem
ber,
all s
nack
s sh
ould
be
heal
thy,
m
indf
ul a
nd p
ortio
n co
ntro
lled;
incl
ude
alco
holic
bev
erag
es
90
-ca
lori
e g
ran
ola
ba
r2
cu
ps p
opco
rn1
med
ium
app
le
ora
ng
e1
20
-ca
lori
e g
ran
ola
ba
r1
med
ium
ch
ocol
ate
m
uff
in
cele
ryC
arr
ots
2 t
bsp
pea
nu
t bu
tter
15
0-
calo
rie
froz
en
yog
urt
con
e
2 s
trin
g c
hee
se1
5 a
lmon
ds
cele
ry a
nd
ca
rrot
s 2
tbs
p pe
an
ut
butt
er
Tota
l Cal
orie
s1
42
21
93
82
39
92
17
51
71
82
72
01
62
5
Goa
l Met
? I
did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
Joh
n.
H.
Her
oA
pril
12
00
0
26
72
66
.52
66
.52
66
26
6.3
26
6.2
26
5.8
I w
ill
dri
nk
wa
ter
or d
iet
cola
s in
stea
d o
f re
gu
lar
sod
as
this
wee
k.
ww
w.m
ove.
va.g
ov
Phys
ical
Act
ivit
y W
eekl
y G
oal:
I w
an
t to
be
phy
sica
lly
act
ive
5 d
ay
s th
is w
eek
th
rou
gh
wa
lkin
g,
aer
obic
exe
rcis
e, a
nd
pa
rtic
ipa
te i
n 2
da
ys
of s
tren
gth
tra
inin
g.
Sund
ayM
onda
yTu
esda
yW
edne
sday
Th
ursd
ayFr
iday
Satu
rday
Aer
obic
(T
ype,
Tim
e/St
eps/
Whe
elch
air
Revo
lutio
ns)
20
min
ute
s on
el
lipt
ica
l
Pedo
met
er:
9,5
58
ste
ps
45
-min
ute
wa
ter
aer
obic
s cl
ass
Pedo
met
er:
12
,20
0 s
teps
10
-min
ute
bik
e ri
de
30
min
ute
tr
ead
mil
l
Pedo
met
er:
16
,45
9 s
teps
Pedo
met
er:
4,3
26
ste
ps
45
-min
ute
wa
ter
aer
obic
s cl
ass
Pedo
met
er:
11
,00
9 s
teps
Pedo
met
er:
13
,98
8 s
teps
Pedo
met
er:
14
,45
0 s
teps
Stre
ngth
Ty
pe:
Type
: re
sist
an
ce
Ba
nd
(1
2 e
xerc
ises
)Ty
pe:
Type
:Ty
pe:
free
wei
gh
ts
an
d b
ody
wei
gh
t ex
erci
ses
Type
:Ty
pe:
Repe
titio
ns:
Repe
titio
ns:
10
–15
Repe
titio
ns:
Repe
titio
ns:
Repe
titio
ns:
10
-15
Repe
titio
ns:
Repe
titio
ns:
Sets
:Se
ts:
2Se
ts:
Sets
:Se
ts:
3Se
ts:
Sets
:
Flex
ibili
ty
(Typ
e)1
0-m
inu
te s
tret
ch
of l
ower
bod
y5
-min
ute
st
retc
hin
g a
fter
st
ren
gth
tra
inin
g
rou
tin
e
1-h
our
yog
a c
lass
15
-min
ute
str
etch
in
poo
l2
0 m
inu
tes
stre
tch
ing
Life
styl
e A
ctiv
ity
(Typ
e/Ti
me)
T
wo
10
-min
ute
w
alk
s1
5-m
inu
te w
alk
a
t lu
nch
shop
pin
g a
t th
e m
all
for
1 h
our
park
ed a
t ba
ck o
f pa
rkin
g l
ot
30
-min
ute
da
nce
le
sson
mow
ed t
he
gra
ss
wit
h p
ush
mow
er
wee
ded
th
e g
ard
en
wa
shed
th
e ca
r
18
hol
es o
f g
olf
wa
lkin
g c
ours
e
Goa
l Met
? I
did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
Tota
l Wee
kly
Aer
obic
Tim
e
(# m
inut
es)
50
min
ute
s6
0 m
inu
tes
40
pla
nn
ed m
inu
tes
35
min
ute
s m
all
w
alk
ing
0 p
lan
ned
m
inu
tes
of a
erob
ic
act
ivit
y
45
min
ute
s7
0 m
inu
tes
30
min
ute
s on
g
olf
cou
rse
Stan
dard
Han
dout
s •
S08
Vers
ion
5.0
Page
4 o
f 6
Dai
ly F
ood
and
Phys
ical
Act
ivit
y D
iary
Nam
e:
D
ate:
Dai
ly C
alor
ie G
oal:
(see
instr
uctio
ns or
Stan
dard
Han
dout
S01 f
or gu
idanc
e)
Wee
kly
Food
Goa
l: N
OTE:
Inclu
de ev
eryt
hing y
ou ea
t and
drink
in yo
ur di
ary.
Day
/ W
eigh
tSu
nday
/ M
onda
y /
Tues
day
/ W
edne
sday
/Th
ursd
ay /
Frid
ay /
Satu
rday
/
Brea
kfas
t(6
am–1
0am
)
M=
Min
dful
PC=
Port
ion
Cont
rol
H=
Hea
lthy
Hung
er/F
ulln
ess S
cale
X=
Pre-
mea
l
=Po
st-m
eal
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
Lunc
h(1
1am
–2pm
)
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
Din
ner
(5pm
–8pm
)
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
M
PC
H1
2 3
4 5
6 7
8 9
10
Moo
d:
Snac
ks &
Be
vera
ges
(bet
wee
n m
eals
)Re
mem
ber,
all s
nack
s sh
ould
be
heal
thy,
m
indf
ul a
nd p
ortio
n co
ntro
lled;
incl
ude
alco
holic
bev
erag
es
Tota
l Cal
orie
s
Goa
l Met
? I
did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
Stan
dard
Han
dout
s •
S08
Vers
ion
5.0
ww
w.m
ove.
va.g
ovPa
ge 5
of 6
ww
w.m
ove.
va.g
ov
Phys
ical
Act
ivit
y W
eekl
y G
oal:
Sund
ayM
onda
yTu
esda
yW
edne
sday
Th
ursd
ayFr
iday
Satu
rday
Aer
obic
(T
ype,
Tim
e/St
eps/
Whe
elch
air
Revo
lutio
ns)
Pedo
met
er:
Pedo
met
er:
Pedo
met
er:
Pedo
met
er:
Pedo
met
er:
Pedo
met
er:
Pedo
met
er:
Stre
ngth
Ty
pe:
Type
:Ty
pe:
Type
:Ty
pe:
Type
:Ty
pe:
Repe
titio
ns:
Repe
titio
ns:
Repe
titio
ns:
Repe
titio
ns:
Repe
titio
ns:
Repe
titio
ns:
Repe
titio
ns:
Sets
:Se
ts:
Sets
:Se
ts:
Sets
:Se
ts:
Sets
:
Flex
ibili
ty
(Typ
e)
Life
styl
e A
ctiv
ity
(Typ
e/Ti
me)
Goa
l Met
? I
did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
I did
it
Alm
ost
Tr
y ag
ain
Tota
l Wee
kly
Aer
obic
Tim
e
(# m
inut
es)
Stan
dard
Han
dout
s •
S08
Vers
ion
5.0
Page
6 o
f 6
