Preview of the Personal Online TrackerSTEP 1On January 23, 2017, you will receive an email from challeng@iu.edu with a link to your Personal Online Tracker. When you click the link, this screen will appear.

When you see this screen:1. Read the Tips for Tracker

Use2. Select whether you would

like to track your weekly weight loss/maintenance, physical activity, or both

3. Click Save and Continue

For this example, we will select the option to track both Physical

Activity and Weight.

Whenever you want to save your progress in your tracker, click

Save and Continue.

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STEP 2On this screen, you’ll be able to enter your Weight Loss/Maintenance goal.

Note: If you select the option to only track your weekly Physical Activity, you will not see this screen.

When you see this screen:1. Read how to set your

Weight Loss/Maintenance goal

2. Slide the red dot to your desired Weight Loss/ Maintenance goal

3. Click Save and Continue

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For this example, we will select a 5% Weight Loss goal of 9 lbs.

If we wanted to maintain our weight, we would select “0.”

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STEP 3On this screen, you’ll be able to enter your weekly Physical Activity goal.

Note: If you select the option to only track your Weight goal, you will not see this screen.

When you see this screen:1. Read how to set your

weekly Physical Activity goal

2. Slide the red dots to your desired days per week for each physical activity goal

3. Click Save and Continue

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STEP 5On this screen you’ll see an overview of the goals you selected.

When you see this screen:1. Make sure you’re

comfortable with the goals you’ve set — you can change them by clicking “Back” to return to the goal setting pages

2. Stay on this page for a week while you work on your Weight and/or Physical Activity goals for Week 1 — try to log your information on the SAME DAY each week of the challenge (for example, every Monday)

3. Click Save and Continue when you are ready to enter your progress from this week

STEP 4On this screen, you’ll be able to enter information about how you are feeling at the start of the Challenge.

When you see this screen:1. Select how you are feeling

for Mind, Body, and Social Support on a scale of 1-5

2. Click Save and Continue

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Whenever you see this calendar icon, you’ll know it’s time to pause in your tracker

while you work toward your goals for this week!

STEP 6On this screen, you’ll be able to log your results for the past week.

When you see this screen:1. Log your results for Week 1

sometime between Monday, January 30 and Sunday, February 5 — depending what day of the week you have chosen for logging

2. Slide the red dot to log how many days of physical activity you achieved this week and/or your change in weight

3. Click Save and Continue

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STEP 7On this screen, you’ll be able to see your results for the past week.

When you see this screen:1. Review your progress for

the week (you can also see your goals)

2. Stay on this page for a week while you work on your Weight and/or Physical Activity goals for Week 2

3. Click Save and Continue

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Repeat this process of tracking your results for all 12 weeks of the Challenge!