The investment you make in yourself today will determine ... · P E R S O N A L S E L F HE L P M A...

PERSONAL SELF HELP MANUAL

"The investment you make in yourself today will determine the quality of your life in the days and years to come." Author Unknown OWNER: ____________________________________________________ IMPORTANT DISCLAIMER: Before starting any health / fitness / wellness program, all individuals should consult with their physician or primary health care provider. All information, provided by the publisher, in this handbook is of general nature for your own personal use. No material in this handbook is to be taken as medical, health, wellness or fitness advice. This material is not a treatment plan, a recommendation, or a course of action for any individual. The publisher and / or it’s associates are not liable or responsible, in whole or in part, to any person, or entity for any injury, or damage, or loss of any sort, caused or alleged to be caused directly or indirectly by the use, practice or dissemination of any of the techniques, information, or ideas presented in this handbook. It remains your responsibility to evaluate the complete usefulness of the handbook. Some information on various charts are referenced to their credited sources.

Personal Self Help Manual E-book

INDEX Section Topics General Section Chart # Page # 1. Confidentiality Form – 8 2. 2008 Annual Calendar Form – 9 3. Blank Monthly Calendar Form – 10 4. Blank Daily Calendar Form – 11 5. Blank Weekly Calendar Form – 12 6. Dates to Remember Form – 13 7. Weights and Measures Form – 14 8. Websites, User Names etc. Form – 15 9. Meal Planner Form – 16 10. Full Day Meal Planner Form – 17 11. Table Seating Plan Form – 18 12. Movie List Form – 19 13. Birthstone Gift Form – 20 14. Laundry Labels Sheet #1 – 21 15. Laundry Labels Sheet #2– 22 16. Laundry Labels Sheet #3 – 23 17. Daily Food Guide– General Section - 24 18. Recipe Index– 25 19. Recipe Blank Cards – 26 20. Recipe Blank Cards Sheet 2 – 27 21. Recipe Blank Sheet 3 – 28 22. Statutory Holiday Planner– 29 23. Pet Record Chart– 30 24. Pet Dedication– 31 25. Pet Stories & Pictures– 32 26. Pet Memories & Pictures– 33 27. Christmas Holiday Plan – 34 28. Christmas Budget – 35 29. Christmas Card List - 36 30. Christmas Gift Shopping - 37

Health Section 31. Medical Alerts Form – 39 32. Medical History Form – 40 33. Medication Form – 41 34. Daily Health Form – 42 35. Daily Health Sheet 2 Form – 43 36. Blood Pressure Record Form – 44 37. Medical Tests Record Form – 45 38. Medical Health Contacts Form – 46 39. Food Diary Form – 47 40. Men & Woman Weight & Height Chart – 48 41. Metric Weights Men & Woman– 49 42. Calories in Alcohol Drink – 50 43. Child’s Health Record– 51 Fitness Section 44. Exercise Schedule Form – 53 45. Daily Fitness Chart – 54 46. Daily Fitness Chart – 55 47. Daily Total Progress Chart – 56 48. Monthly Total Progress Chart – 57 49. Annual Personal Progress Chart – 58 50. Food Energy Counts Chart – 59 51. Fitness Contacts – 60 52. Body Mass Index Chart – 61 53. Activity Fitness Chart – 62 54. Calories Burnt During Activities Chart – 63 55. Record Child’s Growth Chart – 64 Wellness Section

56. Gratitude Exercise Info – 66 57. Gratitude Exercise Form – 67 58. My Goals Form – 68 59. Make Changes Form – 69 60. Decisions Pros & Cons Form – 70 61. Balanced Lifestyle Plan Form – 71 62. Achievement, Successes Form – 72 63. Areas for Improvement Form – 73 64. Wellness Contacts – 74 65. Daily / Weekly Diary– 75 66. Problem Solver– 76

Financial Section 67. Finances Checklist Form – 78 68. Monthly Payments Form– 79 69. Record of Bill Payments Form– 80 70. Quarterly, Semi/Annual Expenses Form– 81 71. Basic Monthly Expenses Form– 82 72. Basic Semi/Annual Expenses Form– 83 73. Financial Contacts Form– 84 74. Bank Reconciliation Form Sheet #1– 85 75. Bank Reconciliation Form Sheet #2– 86 76. House & Mortgage Information – 87 Organization Section 77. Confidential Information Checklist Form – 89 78. Event Planner Form – 90 79. Grocery Shopping Form – 91 80. Things to Do Form – 92 81. Detailed Contact Information – 93 82. Family, Friends & Co-Worker Gift List – 94 83. Daily Organizer – 95 84. Personal Property Inventory Sheet 1– 96 85. Personal Property Inventory Sheet 2– 97 86. Personal Property Inventory Sheet 3– 98 87. Personal Property Inventory Sheet 4 - 99 88. Shopping Websites – 100 89. Contact Information – 101 Family Section 90. Fire Home Escape Form – 103 91. Our Family Chart – 104 92. Family Birthday Chart – 105 93. Family Weekly Schedule Chart – 106 94. Company/Guests/Visitors Chart – 107 95. Personal Contacts – 108 96. Family Traditions – 109 97. Positive Reward System Chart – 110 98. ‘Find It Treasure” Cutout Cards – 111 99. Family Tree Sheet 1– 112 100. Family Tree Sheet 2– 113 101. Family Tree Sheet 3– 114

102. Family Tree Sheet 4– 115 103. Family Tree Beginning– 116 104. Family Tree Index– 117 105. Family Tree (Grand) Children– 118 106. Family Tree Siblings/Nieces-Nephew– 119 107. School Days Book Cover– 120 108. School Days Index– 121 109. School Days Grades K-13-122 110. School Days Awards/Achievements– 123

Travel Section 111. Travel Itinerary Form – 125 112. Items to Pack Form – 126 113. Reminders Form – 127 114. Places I have Visited Form – 128 115. Daily Vacation Itinerary Form – 129 116. Travel Contacts – 130 117. Vacation Budget – 131 118. Vacation Scheduler – 132 119. Vehicle Log – 133 Journaling Section 120. Journaling Form - 135

PERSONAL SELF HELP MANUAL - SECTIONS

PAGE # SECTION TOPIC

GENERAL SECTION

TABLE OF CONTENTS

PAGE # TOPIC / DESCRIPTION / TITLE

THIS


BELONGS TO:

Enter your name here:_________________________________________________________________ Your personal health is very private and confidential. You may wish to have certain loved ones, friends or Health Care Providers have reference to the information that you have recorded into your manual. Here is a section for you to list person (s) whom you permit to have access to the contents in your manual. Enter a list of person(s) whom you permit to have access to your manual:

NAME RELATIONSHIP TO YOU

1). ________________________________________________________________________________

2.) _______________________________________________________________________________

3.) _______________________________________________________________________________

4.) _______________________________________________________________________________

5.) _______________________________________________________________________________

6.) _______________________________________________________________________________

7.) _______________________________________________________________________________

8.) _______________________________________________________________________________

9.) _______________________________________________________________________________

10.) _______________________________________________________________________________

2008 ANNUAL CALENDAR – GENERAL

PUBLIC HOLIDAYS ANNUAL NOTES New Year's Day Jan. 1 ___________________________________ Family Day Feb. 18 Good Friday March 21 ___________________________________ Easter Sunday March 23 Victoria Day May 19 ___________________________________ Canada Day July 1 Labour Day Sept. 1 ___________________________________ Thanksgiving Day Oct. 13 Remembrance Day Nov. 11 ___________________________________ Christmas Dec. 25 Boxing Day Dec. 26 ___________________________________

MONTHLY CALENDAR:_____________________________

SUN MON TUE WED THUR FRI SAT

NOTES:

DAILY CALENDAR:_____________________________

Time Task

WEEKLY CALENDAR:_____________________________ DAY TIME

DATES TO REMEMBER

DATE EVENT TO REMEMBER

WEIGHTS & MEASURES

Volume Conversions Imperial Metric

1/4 teaspoon (tsp) 1.25 ml (milliliter) 1/2 tsp 2.5 ml 1 tsp 5 ml 1 tablespoon (tbsp) 15 ml 1/4 cup 60 ml

1/3 cup 75 ml 1/2 cup 125 ml 2/3 cup 150 ml 3/4 cup 175 ml 1 cup 250 ml 1 1/8 cups 275 ml 1 1/4 cups 300 ml

1 1/2 cups 350 ml 1 2/3 cups 400 ml 1 3/4 cups 450 ml 2 cups 500 ml 2 1/2 cups 600 ml 3 cups 750 ml 3 2/3 cups 900 ml 4 cups 1 liter

METRIC CONVERSTIONS Multiply By To Get Fluid Ounces 29.57 grams Ounces (dry) 28.35 grams Grams 0.0353 ounces Grams 0.0022 pounds Kilograms 2.21 pounds Pounds 453.6 grams Pounds 0.4536 kilograms Quarts 0.946 liters Quarts (dry) 67.2 cubic inches Quarts (liquid) 57.7 cubic inches Liters 1.0567 quarts Gallons 3,785 cubic centimeters Gallons 3.785 liters

Weights Measurements Imperial Metric Imperial Metric

1/2 ounce (oz) 15 g (grams)1/4 in (inch) 5 mm (millimeter)

1 oz 25 g 1/2 in 1 cm (centimeter) 2 oz 50 g 1 in 2.5 cm

3 oz 75 g 2 in 5 cm 4 oz 100 g 3 in 7 cm 6 oz 175 g 4 in 10 cm 7 oz 200 g 5 in 12 cm 8 oz 250 g 6 in 15 cm 9 oz 275 g 7 in 18 cm 10 oz 300 g 8 in 20 cm 12 oz 350 g 9 in 23 cm 1 lb (pound) 500 g 10 in 25 cm 1 1/2 750 g 11 in 28 cm

2 lb 1 kg (kilogram)

12 in (1 foot)

30 cm

Oven Heat Conversions Fahrenheit Celsius Oven Heat

225º 110º very cool 250º 120º very cool 275º 140º cool 300º 150º cool 325º 160º moderate

350º 180º moderate 375º 190º moderately hot 400º 200º moderately hot 425º 220º hot 450º 230º very hot

INTERNET WEBSITE LOG-IN, USER-NAME, PASSWORDS

WEBSITE ADDRESS

WEBSITE TITLE

EMAIL ADDRESS

USER NAME

PASSWORD COMMENTS NOTES

MEAL (MAIN) PLANNER - GENERAL

DAY: TIME: DATE: ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ DAY: TIME: DATE: ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ DAY: TIME: DATE: ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ DAY: TIME: DATE: ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ DAY: TIME: DATE: ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ DAY: TIME: DATE: ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ DAY: TIME: DATE: _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________

DAILY MEAL PLANNER - GENERAL

DATE:_______________________ DAY:_______________________________

BREAKFAST TIME: ___________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ LUNCH TIME: ___________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ DINNER TIME: ___________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ DRINKS / SNACKS TIME: ___________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ENTERTAINMENT TIME: ___________ ____________________________________________________________ ____________________________________________________________ ____________________________________________________________

TABLE SEATING PLAN - GENERAL

PLAN GUEST SEATING ARRANGEMENTS ON TABLE OF CHOICE BELOW

MOVIE LIST- GENERAL

DATE MOVIES VIEWED MOVIES TO WATCH LIST

GIFT REFERENCE GENERAL MONTH ZODIAC SIGN BIRTHSTONE FLOWER January Capricorn * Dec 22 – Jan 20 Garnet Carnation/Snowdrop

February Aquarius *Jan 21 – Feb 18 Amethyst Violet/Primrose March Pisces * Feb 19 – Mar 20 Aquamarine Jonquil/Daffodil April Aries *Mar 21 – Apr 20 Diamond Sweet Pea/Daisy

May Taurus * Apr 21 – May 21 Emerald Lily/Hawthorne June Gemini * May 22 – Jun 21 Pearl Rose/Honeysuckle July Cancer * Jun 22 – Jul 22 Ruby Larkspur/Water Lily

August Leo *Jul 23 – Aug 23 Peridot Poppy/Gladiolus September Virgo * Aug 24 – Sep 22 Sapphire Aster/Morning Glory October Libra *Sep 23 – Oct 23 Opal Calendula/Cosmos

November Scorpio * Oct 24 – Nov 22 Topaz Chrysanthemum December Sagittarius *Nov 23 – Dec 21 Turquoise Narcissus/Holly ANNIVERSARY TRADITIONAL MODERN First Paper Clocks Second Cotton China Third Leather/Muslin Crystal/Glass Fourth Silk/Fruit/Flowers Electrical Fifth Wood Silverware Sixth Iron Wood Seventh Copper/Wool Desk Set Eighth Bronze Linen/Lace Ninth Pottery/China Leather Tenth Tin/Aluminum Diamond Eleventh Steel Fashion Jewelry Twelfth Linen/Silk Pearls/Gems Thirteenth Lace Fur/Fabrics Fourteenth Ivory Gold Jewelry Fifteenth Crystal Watches Twentieth China Platinum Twenty-Fifth Silver Silver Thirtieth Pearl Diamond Thirty-Fifth Coral/Jade Jade Fortieth Ruby Ruby Forty-Fifth Sapphire Sapphire Fiftieth Gold Gold Fifty-Fifth Emerald Emerald Sixtieth Diamond Diamond

LAUNDRY LABELS SHEET 1 - GENERAL NOTE: SYSTEM OF DOTS INDICATES TEMPERATURE RANGE FOR ALL WASH PROCEDURES.

WASH SYMBOL

CARE INSTRUCTIONS INSTRUCTIONS AS FOLLOWS…..

Machine Wash, Normal Garment to be laundered through the use of hottest available water, detergent or

soap, agitation, and a machine designed for this purpose.

Machine Wash, Cold Initial water temperature should not exceed 30C or 65 to 85F.

Machine Wash, Warm Initial water temperature should not exceed 40C or 105F.

Machine Wash, Hot Initial water temperature should not exceed 50C or 120F.




Machine Wash, Permanent Press

Garment can be machine laundered only on the setting designed to preserve Permanent Press with cool down or cold rinse prior to reduced spin.

Machine Wash, Gentle or Delicate

Garment can be machine laundered only on the setting designed for gentle agitation and/or reduced time for delicate items.

Hand Wash Garment can be laundered through the use of water, detergent or soap and gentle hand manipulation.

Do Not Wash Garment can not be safely laundered by any process. Seek Dry Clean instructions.

NOTE: All (98+%) washable textiles are safe in some type of bleach. IF BLEACH IS NOT MENTIONED OR REPRESENTED BY A SYMBOL, ANY BLEACH MAY BE USED.

BLEACH SYMBOL


Bleach When Needed Any commercially available bleach product can be used in the laundering process.

Non-Chlorine Bleach When Needed

Only a non-chlorine, color-safe bleach may be used in the laundering process. Chlorine bleach can not be used.

Do Not Bleach No bleach product can be used. The garment is not colorfast or structurally able to withstand any bleach.

LAUNDRY LABELS SHEET 2 - GENERAL NOTE: SYSTEM OF DOTS INDICATING TEMPERATURE RANGE IS THE SAME FOR ALL DRY PROCEDURES.

DRY SYMBOL CARE INSTRUCTIONS INSTRUCTIONS AS FOLLOWS…..

Tumble Dry, Normal A machine dryer can be regularly used at the hottest available temperature

setting.

Tumble Dry, Normal, Low Heat

A machine dryer can be regularly used at a maximum of Low Heat setting.

Tumble Dry, Normal, Medium Heat

A machine dryer can be regularly used at a maximum of Medium Heat setting.

Tumble Dry, Normal, High Heat

A machine dryer can be regularly used at a High Heat setting.

Tumble Dry, Normal, No Heat A machine dryer can be regularly used only at No Heat or Air Only setting.

Tumble Dry, Permanent Press

A machine dryer can be regularly used only at the Permanent Press setting.

Tumble Dry, Gentle A machine dryer can be regularly used only at the Gentle setting.

Do Not Tumble Dry A machine dryer can not be used. Seek alternate drying method symbol.

Do Not Dry A machine dryer can not be used. Seek alternate drying method symbol.

Line Dry Hang damp garment from line or bar, in or out doors.

Drip Dry Hang dripping wet garment from line or bar, in or out doors, without hand

shaping or smoothing.

Dry Flat Lay out horizontally for drying.

Dry In Shade Usually added to Line or Drip Dry. Dry away from direct sunlight.

WIRING SYMBOL


Do Not Wring Do not wring as wiring will cause damage to item.

LAUNDRY LABELS SHEET 3 - GENERAL NOTE: IF IRONING IS NOT A NECESSARY, REGULAR CARE PROCEDURE IT NEED NOT BE MENTIONED. NOTE: SYSTEM OF DOTS INDICATING TEMPERATURE RANGE IS THE SAME FOR ALL IRONING PROCEDURES.

IRON SYMBOL CARE INSTRUCTIONS INSTRUCTIONS AS FOLLOWS…..

Iron, Any Temperature, Steam or Dry

Regular ironing may be needed and can be performed at any available temperature with or without steam is acceptable.

Iron, Low Regular ironing, steam or dry, can be performed at Low setting (110C, 230F)

only.

Iron, Medium Regular ironing, steam or dry, can be performed at Medium setting (150C,

300F).

Iron, High Regular ironing, steam or dry, can be performed at High setting (200C,

290F).

Do Not Steam Steam ironing will harm garment, but regular dry ironing at indicated

temperature setting is acceptable.

Do Not Iron Item can not be smoothed or finished with an iron.

DRY CLEAN SYMBOL


Dry clean Dry Clean, any solvent, any cycle any moisture, any heat.

Dry clean, Any Solvent Dry Clean, any solvent. Usually used with other restrictions on proper dry

cleaning procedure.

Dry clean, Petroleum Solvent Only

Dry Clean using only petroleum solvent. Usually used with other restrictions.

Dry clean, Any Solvent Except Trichloroethylene

Any dry cleaning solvent other than trichloroethylene can be safely used.

Dry clean, Short Cycle Can be used with A, P, or F solvent restriction.

Dry clean, Reduced Moisture Can be used with A, P, or F solvent restriction.

Dry clean, Low Heat Can be used with A, P, or F solvent restriction.

Dry clean, No Steam Can be used with A, P, or F solvent restriction.

Do Not Dry clean Garment can not be commercially dry cleaned.

DAILY FOOD GUIDE - GENERAL RECOMMENDED (REFERENCED CANADA’S FOOD GUIDE) NUMBER OF FOOD GUIDE SERVINGS PER DAY:

SERVINGS FOR CHILDREN TEENS ADULTS Sex Girls & Boys Females Males Females Males Females Males

Age in years 2-3 4-8 9-13 14-18 19-50 51+ Vegetables and Fruit 4 5 6 7 8 7-8 8-10 7 7

Grain Products 3 4 6 6 7 6-7 8 6 7 Milk and Alternatives 2 2 3-4 3-4 3-4 2 2 3 3 Meat and Alternatives 1 1 1-2 2 3 2 3 2 3

Vegetables and Fruit Daily Servings;

→ Fresh, frozen or canned vegetables 125ml / ½ cup → Leafy vegetables cooked: 125ml / ½ cup Raw ; 250ml / 1 cup → Fresh, frozen or canned fruit 1 fruit or 125 ml / ½ cup → 100% juice 125 ml / ½ cup

Grain Products Daily Servings; → Bread 1 slice 35g → ½ Bagel 45g → Flat breads ½ Pita or ½ tortilla / 35g → Cooked rice, bulgur or quinoa 125 ml / 1/2 cup → Cereal Cold: 30g Hot: 175 ml / 3/4 cup → Cooked pasta, couscous 125 ml / ½ cup

Milk and Alternatives Daily Servings;

→ Milk or powdered milk (reconstituted) 250 ml / 1 cup → Canned milk, evaporated 125 ml / ½ cup → Fortified soy beverage 250 ml / 1 cup → Yogurt 175 g / ¾ cup → Kefir 175 g / ¾ cup → Cheese 50 g / 1.5 oz

Meat and Alternatives Daily Servings;

→ Cooked fish, shellfish, poultry, lean meat 75g / 2.5 oz / 125ml / ½ cup → Cooked legumes 175ml / ¾ cup → Tofu 150 g or 175 ml / ¾ cup → Eggs 2 → Peanut or nut butters 30ml / 2 tbsp → Shelled nuts and seeds 60 ml / ¼ cup

RECIPE INDEX - GENERAL

PAGE# RECIPE PAGE# RECIPE

RECIPE CARDS - GENERAL

PAGE#_____Title: __________________________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________

PAGE#_____Title: __________________________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________

RECIPE CARDS - GENERAL

Title: _____________________ PAGE#____ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________

Title: _____________________ PAGE#_________________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________

Title: _____________________ PAGE#_________________________ ____________________ ____________________ ____________________ ____________________ ____________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________

Title: _____________________ PAGE#_________________________ ____________________ ____________________ ____________________ ____________________ ____________________ ___________________________________________ ___________________________________________ ___________________________________________ ___________________________________________ ___________________________________________ ___________________________________________ ___________________________________________ ___________________________________________ ___________________________________________ ___________________________________________

RECIPE SHEET 3 - GENERAL

Title: __________________________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ ____________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________ _____________________________________________________________________________________________

STATUTORY HOLIDAY PLANS - GENERAL

STATUTORY HOLIDAY:________________________________ DATE/DAY:_____________________

CARD/PARTY INVITATION LIST GIFT LIST NAME CARD / INVITATION NAME GIFT

PARTY BUDGET: $__________________________________ PARTY INVITATIONS:________________________________ PARTY THEME:_______________________________________________________________________________________ ___________________________________________________________________________________________________ PARTY SUPPLIES:____________________________________________________________________________________ ___________________________________________________________________________________________________

RESERVATIONS / PRIVATE DINNER PLANS OCCASION NAME/NUMBER OF GUESTS DATE TIME

PET RECORD CHART - GENERAL PET’S NAME:_____________________________________________________________________________________________________________ BREED:_____________________________________________________ SEX: MALE FEMALE COLOUR:____________________________________________________ I.D. NUMBER:___________________ DATE OF BIRTH:______________________________________________ PLACE OF BIRTH:_____________________________ OWNER’S NAME:______________________________________________ OWNER’S ADDRESS:__________________________ VETERINARY CLINIC:______________________________________________________________________________________________________ VETERINARY ADDRESS:____________________________________________________________________________________________________ VETERINARY PHONE NUMBER:______________________________________________________________________________________________

VACCINATION DATE AGE DATE AGE DATE AGE DATE AGE DATE AGE Distemper-Hepatitis-CAV2 Parainfluenza Leptospirosis Parvovirus Coronavirus Bordetella Lyme Disease Giardia Rabies

HEALTH RECORD APPOINTMENTS DATE INCIDENT DATE REASON

PET DEDICATION/ in memory of……. - GENERAL

DATE:______________________________

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

PAGE #_________________________

PET STORIES AND PICTURES - GENERAL

DATE STORY DATE STORY

PET MEMORIES AND PICTURES - GENERAL

MEMORIES_______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

CHRISTMAS HOLIDAY PLAN - GENERAL ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

CHRISTMAS COSTS / BUDGET - GENERAL

√ DESCRIPTION COST √ DESCRIPTION COST

SECTION ONE Christmas tree ----------------$________ Tree decorations---------------$________ Outdoor decorations-----------$________ Inside decorations-------------$________ Christmas flowers-------------$________ TOTAL---------------------------$________

SECTION TWO Smoke detectors------------------------$________Fire extinguishers-----------------------$________Carbon monoxide detector--------------$________Flashlights-------------------------------$________Batteries--------------------------------$________ TOTAL------------------------------------$________

SECTION THREE Christmas dinner ------------- $________ Extra groceries----------------$________ Baking goods-------------------$________ Holiday treats------------------$________ Ginger Bread House------------$________ TOTAL---------------------------$________

SECTION FOUR Presents--------------------------------$________ Wrapping paper-------------------------$________ Bows, ribbon, tags----------------------$________ Boxes, gift bags-------------------------$________ Crafts, jars, tins-------------------------$________TOTAL------------------------------------$________

SECTION FIVE Alcohol beverages------------- $________ Mix for beverages--------------$________ Entertainment snacks----------$________ TOTAL---------------------------$________

SECTION SIX Shipping paper & tape------------------ $________ Cost of freight to ship parcels----------$________ Christmas cards & stamps--------------$________TOTAL------------------------------------$________

SECTION SEVEN Christmas parties--------------$________ Entertainment, movies---------$________ New Years Eve Party-----------$________ TOTAL---------------------------$________

SECTION EIGHT Babysitters----------------------------- $________ Donations-------------------------------$________ Party clothes----------------------------$________TOTAL------------------------------------$________

CHRISTMAS CARD LIST - GENERAL Name ______________________________ Address ______________________________ City / Province / State ______________________________ Postal Code / Zip Code ______________________________

Name ______________________________ Address ______________________________ City / Province / State ______________________________ Postal Code / Zip Code ______________________________














CHRISTMAS GIFT SHOPPING LIST - GENERAL

NAME GIFT COST PURCHASE AT…

HEALTH SECTION

TABLE OF CONTENTS


MEDICAL ALERT CONDITIONS / ALLERGIES MEDICAL ALERT CONITIONS

ALLERGIES

EMERGENCY PHONE NUMBERS

IN CASE OF AN EMERGENCY CALL PHONE

NUMBER RELATION

TO ME NAME

NAME

FAMILY DOCTOR

HOSPITAL

POLICE

FIRE

HEALTH CARE PROVIDER

PHARMACY

OTHER

OTHER

IMPORTANT NUMBERS

HEALTH CARE NUMBER

OTHER INSURANCE NUMBER

OTHER NUMBER

MEDICAL HISTORIES

MY MEDICAL HISTORY FAMILY MEDICAL HISTORY

MEDICATIONS - HEALTH

DATE MEDICATION HOW MANY?

AMOUNT? DIRECTIONS / INSTRUCTIONS

COMPLETED?

DAILY RECORD - HEALTH Date: From________________________ To_____________________________

DAY LIST

SLEEP DETAILS

NOTE TODAY’S FEELINGS

LIST TODAY’S

SYMPTOMS

LIST TODAY’S MEDICATION

RECORD APPOINTMENTS

AND NOTES

SUN DATE

MON DATE

TUE DATE

WED DATE

THU DATE

FRI DATE

SAT

JOURNAL NOTES:

DAILY RECORD SHEET 2 - HEALTH DATE: FROM:___________________________________________ TO:_________________________________________

DAY LIST

TODAY’S FOODS

LIST TODAY’S

EXERCISES

RECORD CALORIEIN-TAKE

RECORD CALORIES

BURNT OFF

RECORD TODAY’S WEIGHT

SUN

MON

TUE

WED

THU

FRI

SAT

WEEKLY TOTALS

BLOOD PRESSURE RECORD - HEALTH

DATE BLOOD PRESSURE

DATE BLOOD PRESSURE

DATE BLOOD PRESSURE

DATE BLOOD PRESSURE

MEDICAL TESTS COMPLETED - RECORD - HEALTH

DATE TEST COMPLETED RESULTS

MEDICAL HEALTH CONTACTS - HEALTH

Name:____________________________________________ Phone: ____________________________________

Reason for Contact:__________________________________________________________________________________

Fax: _____________________________________________ e-Mail: ___________________________________

Mail: _____________________________________________________________________________________________

Mail :______________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

Name:____________________________________________ Phone: ____________________________________


Fax: _____________________________________________ e-Mail: ___________________________________

Mail: _____________________________________________________________________________________________

Mail :______________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

Name:____________________________________________ Phone: ____________________________________


Fax: _____________________________________________ e-Mail: ___________________________________

Mail: _____________________________________________________________________________________________

Mail :______________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

FOOD DIARY - HEALTH Keep a food diary to monitor eating habits that may be related to other issues. Review to observe any patterns.

DATE FOOD OR DRINK

AMOUNT TIME PLACE ALONE OR WITH SOMEONE

ACTIVITY FEELINGS

WEIGHT CHARTS – HEALTH

Weight Chart for Women Weight Chart for Men

Height Small Frame Medium Frame Large Frame

4'10" 102-111 109-121 118-131

4'11" 103-113 111-123 120-134

5'0" 104-115 113-126 122-137

5'1" 106-118 115-129 125-140

5'2" 108-121 118-132 128-143

5'3" 111-124 121-135 131-147

5'4" 114-127 124-138 134-151

5'5" 117-130 127-141 137-155

5'6" 120-133 130-144 140-159

5'7" 123-136 133-147 143-163

5'8" 126-139 136-150 146-167

5'9" 129-142 139-153 149-170

5'10" 132-145 142-156 152-173

5'11" 135-148 145-159 155-176

6'0" 138-151 148-162 158-179

Weight in pounds, based on ages 25-59 with the lowest mortality rate (indoor clothing weighing 3 pounds and shoes with 1" heels)

Weight in pounds, based on ages 25-59 with the lowest mortality rate(indoor clothing weighing 5 pounds and shoes with 1" heels)

DATE NAME AGE WEIGHT HEIGHT COMMENTS

Height Small Frame Medium Frame Large Frame

5'2" 128-134 131-141 138-150

5'3" 130-136 133-143 140-153

5'4" 132-138 135-145 142-156

5'5" 134-140 137-148 144-160

5'6" 136-142 139-151 146-164

5'7" 138-145 142-154 149-168

5'8" 140-148 145-157 152-172

5'9" 142-151 148-160 155-176

5'10" 144-154 151-163 158-180

5'11" 146-157 154-166 161-184

6'0" 149-160 157-170 164-188

6'1" 152-164 160-174 168-192

6'2" 155-168 164-178 172-197

6'3" 158-172 167-182 176-202

6'4" 162-176 171-187 181-207

METRIC WEIGHTS & MEASURES - HEALTH

Desirable Weights (Kilograms) Men Women

Height(cms) Small Frame

Medium Frame

Large Frame

Height(cms) Small Frame Medium Frame

Large Frame

157.5 50.7-54.4 53.5-57.1 57.1-63.9 147.5 41.7-44.4 43.5-48.5 47.1-53.9 160 52.1-55.8 54.8-60.3 58.5-65.3 150 42.6-45.8 44.4-49.9 48.0-55.3 162.5 53.5-57.1 56.2-61.6 59.8-67.1 152.5 43.5-47.1 45.8-51.2 49.4-56.7 165 54.8-58.5 57.8-63.0 61.2-68.9 155 44.9-48.5 47.1-52.6 50.8-58.0 167.5 56.2-60.3 59.0-64.8 62.6-70.7 157.5 46.2-49.9 48.5-53.9 52.1-59.4 170 58.0-62.1 60.7-66.6 64.4-73.0 160 47.6-51.2 49.9-55.3 53.5-60.7 172.5 59.8-63.9 62.6-68.9 66.6-75.2 162.5 49.0-52.6 51.2-57.1 54.9-62.6 175 61.6-65.7 64.4-70.7 68.4-77.1 165 50.3-53.9 52.6-58.9 56.7-64.4 178 63.4-68.0 66.6-72.5 70.3-78.9 167.5 51.6-55.8 54.4-61.2 58.5-66.2 180 65.3-69.8 68.0-74.8 72.1-81.1 170 53.5-57.6 56.2-63.0 60.3-68.0 183 67.1-71.6 69.8-77.1 75.3-83.4 172.5 54.8-59.4 58.0-64.8 62.1-69.8 185.5 68.9-73.4 71.6-79.3 76.1-85.7 175 57.1-61.2 59.8-66.6 63.9-71.6 188 70.7-75.7 73.4-81.6 78.4-87.9 178 58.9-63.5 61.6-68.4 65.7-73.9 190.5 72.5-77.5 75.7-83.9 80.7-90.2 180 60.7-65.3 63.5-70.3 67.5-76.2 193 74.3-79.3 78.0-86.1 82.5-92.5 183 62.6-67.1 65.3-72.1 69.4-78.4

DATE NAME HEIGHT WEIGHT DOWN UP COMMENTS

CALORIES IN ALCOHOLIC DRINKS - HEALTH Beer Ready Reckoner

Regular : 5% alcohol Calories Alcohol (g) Carbohydrate

Glass : 7 fl oz 80 8.5 4

Glass/Bottle/Can : 12 fl oz 140 14 10

Bottle/Can : 16 fl oz 185 19 11

Bottle : 22 fl oz 260 26 20

Bottle : 32 fl oz 370 37 28

Bottle : 40 fl oz 470 47 35

Light : 4.2% alcohol

Glass : 7 fl oz 65 7 4


Bottle/Can : 16 fl oz 145 16 8

Bottle : 22 fl oz 200 22 11

Low Alcohol : 2.3% alcohol

Glass : 7 fl oz 45 4 3


Spirits, Brandy, Whisky Includes: Brandy, Rum, Whisky, Gin, Bourbon, Scotch, Tequila, Vodka, Bacardi, Haig, Mainstay, Southern Comfort

Average 80 proof (40% alcohol) Calories Alcohol (g) Carbohydrate

1/2 shot : 3/4 fl oz 33 5 0

1 shot : 1 1/2 fl oz 65 9.5 0

Double shot : 3 fl oz 130 19 0

1/2 Bottle, 375ml 810 120 0

Coolers & Premixed Cocktails

Calories Alcohol (g) Carbohydrate

Barcardi Silver, 4.9 %, 12 fl. oz 235 14 35

Bartles & James Malt Based Coolers, 3.9 %, 12 fl. oz, av.all flavors 225 11 41

Cruzan Island Cocktails, 5%, 12 fl. oz, av. all flavors 270 14 43

Jack Daniels Country Cocktails, 5.9%, 12 fl. oz, av all flavours 170 10 25

Seagram’s Coolers, 3.2%, 12 fl. oz, av. all flavours 230 12 36

Smirnoff Ice, 5%, 330 ml 225 13 33

The Club, 4 fl. oz, av. all flavours 240 11 38

Table Wine Ready Reckoner

Average All Varieties (11.5% Alcohol) Calories Alcohol (g) Carbohydrate

4 fl. oz (1/2 large wine glass) 85 11 2

6 fl. oz serve (3/4 large wine glass) 125 16 3

1/2 Carafe/Bottle, 375ml 265 34 6

1 Bottle, 750ml Note: Wines contain nil fat.

530 68 13

CHILD’S HEALTH RECORD - HEALTH FOR COMPLETE RECORDS & ROUTINE IMMUNIZATION SCHEDULES, please refer to Canadian Immunization Guide, Seventh Edition, 2006 (Chart below is for record keeping only)

VACCINATION DATE DATE DATE DATE DATE Diphtheria, tetanus, acellular pertussis and inactivated polio virus vaccine (DTaP-IPV): DTaP-IPV(± Hib)

Haemophilus influenzae type b conjugate vaccine (Hib)

Measles, mumps and rubella vaccine (MMR)

Varicella vaccine (Var)

Hepatitis B vaccine (HB:

Pneumococcal conjugate vaccine - 7-valent (Pneu-C-7)

Meningococcal C conjugate vaccine (Men-C)

Influenza vaccine (Inf)

Inactivated polio virus (IPV)

CHILDHOOD ILLNESSES AND ACCIDENTS ILLNESS/ACCIDENT MEDICATION/EXRAYS DATE ILLNESS/ACCIDENT MEDICATION/EXRAYS DATE

HOSPITAL VISITS: (NOTES) ______________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________

FITNESS SECTION

TABLE OF CONTENTS


PHYSICAL , PHYSIO, BREATHING & RELAXATION EXERCISES - SCHEDULE

DAY TIME PHYSICAL /

PHYSIO BREATHING RELAXATION

SUN

DATE:_______

MORNING:__________ AFTERNOON:________ EVENING:___________

MON

DATE:_______


TUE

DATE:_______


WED

DATE:_______


THU

DATE:_______


FRI

DATE:_______


SAT

DATE:_______


DAILY FITNESS

DATE:________________________________ DAY:_________________________________

DECRIBE YOUR ENERGY LEVEL BEFORE YOUR WORKOUT? (Scale 1-10 1 is low)

DESCRIBE YOUR ENERGY LEVEL AFTER YOUR WORKOUT? (Scale 1-10 1 = low)

GENERAL EXERCISE

Duration / Time

Energy used up / burned

STRETCHEXERCISE

Duration / Time


TOTALS TOTALS

CARDIO EXERCISE Duration /

Time Energy used up /

burned STRENGTH /

TRAINING Duration /

Time Energy used up /

burned

TOTALS TOTALS

RELAXATION EXERCISE

Duration / Time


BREATHING EXERCISES

Duration / Time


TOTALS TOTALS ENERGY CONSUMED: _________ MINUS (-) ENERGY USED: __________ = TODAY’S TOTAL _____________

DAILY FITNESS PART 2 - FITNESS

DAY:_______________________________ DATE:________________________________ PLAN YOUR GOALS FOR TODAY HOW DID YOU SLEEP?

HOW DO YOU FEEL TODAY?

MEDICATIONS VITAMINS / SUPPLEMENTS GLASSES OF WATER 1. 2. 3. 4. 5. 6. 7. 8. 9.

List the foods you ate today. Record the energy count in foods (calories, carbs, fibers, etc.) BREAKFAST ENERGY

TOTAL: [ _______ ]

LUNCH ENERGY

TOTAL: [ _______ ]

DINNER ENERGY

TOTAL: [ _______ ]

SNACKS ENERGY

TOTAL: [ _______ ]

NOTES ON HEALTH NOTES ON FITNESS

DAILY TOTALS PROGRESS - FITNESS

MONTH __________

ENERGY (CALORIES) CONSUMED

[ - MINUS ] ENERGY (CALORIES)

USED (BURNED) UP

[ = ] ENERGY (CALORIES) PER DAY

WEIGHT

-/+

INCHES

-/+ 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

TOTALS

MONTHLY TOTALS PROGRESS - FITNESS

MONTH START

WEIGHT

ENERGY USED UP (CALORIES

BURNED)

END WEIGHT

WEIGHT -/+

INCHES -/+

1 2 3 4 5 6 7 8 9 10 11 12 TOTALS

NOTES / GOALS: ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

ANNUAL PERSONAL PROGRESS - FITNESS

MEASUREMENT BEFORE JAN FEB MAR APR MAY JUNWeight Bust Arms Waist Hips Thighs Calves B.M.I. (Body Mass Index) Cholesterol Resting Heart Rate Personal Fat Scale/Budget

MEASUREMENT JUL AUG SEP OCT NOV DEC AFTER

Weight Bust Arms Waist Hips Thighs Calves B.M.I. (Body Mass Index) Cholesterol Resting Heart Rate Personal Fat Scale/Budget

FOOD ENERGY COUNT - FITNESS

FOOD ITEM CALORIES FAT (GRAMS) % FAT SODIUM (mgs.)

FITNESS CONTACTS - FITNESS

Name:____________________________________________ Phone: ____________________________________


Fax: _____________________________________________ e-Mail: ___________________________________

Mail: _____________________________________________________________________________________________

Mail :______________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

Name:____________________________________________ Phone: ____________________________________


Fax: _____________________________________________ e-Mail: ___________________________________

Mail: _____________________________________________________________________________________________

Mail :______________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

Name:____________________________________________ Phone: ____________________________________


Fax: _____________________________________________ e-Mail: ___________________________________

Mail: _____________________________________________________________________________________________

Mail :______________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

BODY MASS INDEX CHART- FITNESS The table below has already done the math and metric conversions. To use the table, find the appropriate height in the left-hand column. Move across the row to the given weight. The number at the top of the column is the BMI for that height and weight.

BMI (kg/m2)

19 20 21 22 23 24 25 26 27 28 29 30 35 40

Height (in.)

Weight (lb.)

58 91 96 100 105 110 115 119 124 129 134 138 143 167 191

59 94 99 104 109 114 119 124 128 133 138 143 148 173 198

60 97 102 107 112 118 123 128 133 138 143 148 153 179 204

61 100 106 111 116 122 127 132 137 143 148 153 158 185 211

62 104 109 115 120 126 131 136 142 147 153 158 164 191 218

63 107 113 118 124 130 135 141 146 152 158 163 169 197 225

64 110 116 122 128 134 140 145 151 157 163 169 174 204 232

65 114 120 126 132 138 144 150 156 162 168 174 180 210 240

66 118 124 130 136 142 148 155 161 167 173 179 186 216 247

67 121 127 134 140 146 153 159 166 172 178 185 191 223 255

68 125 131 138 144 151 158 164 171 177 184 190 197 230 262

69 128 135 142 149 155 162 169 176 182 189 196 203 236 270

70 132 139 146 153 160 167 174 181 188 195 202 207 243 278

71 136 143 150 157 165 172 179 186 193 200 208 215 250 286

72 140 147 154 162 169 177 184 191 199 206 213 221 258 294

73 144 151 159 166 174 182 189 197 204 212 219 227 265 302

74 148 155 163 171 179 186 194 202 210 218 225 233 272 311

75 152 160 168 176 184 192 200 208 216 224 232 240 279 319

76 156 164 172 180 189 197 205 213 221 230 238 246 287 328

Body weight in pounds according to height and body mass index.

ACTIVITY CHART - FITNESS

Activity Aerobic Fitness

Muscle Fitness

Suppleness Weight Control

Aerobic Dance Badminton Basketball

Bodybuilding Bowling

Cycling

Golf (18 holes) Jogging

Martial Arts

Netball

Qigong Rhythmic Exercise

Sepak Takraw Soccer

Squash Swimming Table Tennis

Tennis

Walking

Excellent Good Fair Minimal

TIMED CALORIES BURNT - FITNESS

Activity 15min 30min 45min 60min Activity 15min 30min 45min 60min

Aerobics (High-Impact) 165 320 500 660 Martial Arts 180 328 485 645

Aerobics (Low-Impact) 135 270 400 540 Racquetball 110 225 340 450

Basketball (Game-playing) 140 280 430 550 Rock Climbing (Ascending) 192 388 540 722

Baseball/Softball 92 159 240 317 Rowing Machine 150 350 475 650

Circuit Training(with weights)

185 320 455 580 Running (10min mile pace) 180 360 540 730

Cycling (6mph) 75 130 190 240 Running (8min mile pace) 225 450 670 925

Cycling (12mph) 100 200 300 410 Sex (Ave. Pace) 24 49 75 97

Cycling (15mph) 150 320 480 600 Skate Boarding 85 165 237 317

Cross-Country Skiing 145 300 450 600 Ski Machine 125 280 425 575

Dancing (Swing) 110 205 293 390 Snow Shoeing (General) 140 290 405 535

Dancing (Line) 65 138 195 258 Soccer 140 270 415 555

Downhill Skiing 100 200 300 400 Surfing 48 97 146 195

Elliptical Trainer 235 548 690 905 Stair Climber 155 310 460 618

Football 140 280 390 530 Swimming (freestyle) 130 250 380 510

Golf (Walking) 45 115 170 230 Tennis (singles) 110 225 350 450

Golf (Carrying Clubs) 80 170 260 340 Ultimate Frisbee 55 105 174 222

Handball 165 325 490 655 Volleyball 48 90 144 190

Hiking (Avg Incline) 105 190 280 360 Walking (flat, 17min mile pace)

65 130 200 275

Hockey 142 290 420 555 Walking (hills, 17min mile pace)

90 180 260 380

Horseback Riding (General)

65 130 195 260 Water Aerobics 70 140 210 280

Ice Skating (General) 110 225 340 445 Water Skiing 95 205 312 415

In-line Skating 150 300 450 600 Weeding a Garden 90 160 230 320

Jump Rope 170 290 460 620 Weight Training 130 270 385 510

Other: Wrestling (5 min match) 115 180 290 387

Other: Yoga 70 120 185 240

CHILD GROWTH CHART- FITNESS

NAME DATE AGE WEIGHT HEIGHT COMMENTS

WELLNESS SECTION

TABLE OF CONTENTS


GRATITUDE EXPERIENCE – WELLNESS EXERCISE Try the GRATITUDE EXPERIENCE. This is a wellness exercise that may enlighten your daily life and attitude. The exercise runs for an eight week period. The idea of the exercise is to become more grateful for the goodness in your daily life. Use the following sheet to write down at least 5 good things that you are grateful for in your life each day. The situation can be anything positive, big or little, an event or a thought. Some examples might be; 1. I got a raise today! 2. I had my first summer soft ice cream cone today. 3. The snow flakes where huge and beautiful today. 4. My daughter won the dance contest. 5. I met a new friend today. Discover the gratitude experience! The following page present an opportunity for you to experience the changes that gratitude can generate in your daily life. As you record all the things you are grateful for having, for experiencing, for seeing and hearing, you can become aware of all the precious people and the priceless moments that exist in your world. Dealing with problems and issues from day to day can lead us into a stagnant life-style that we do not even realize is upon us. While these problems and issues still need to be dealt with, we can try not to become too consumed by their impact. By intentionally focusing on the positive realities each day, we can modify our attitude and thinking to recognize just how much we truly have to be thankful for. It can develop our mental health, boost our exercise levels and possibly experience sleep improvements. But - the true influence of gratitude cannot be described nearly as well as it CAN be experienced. A soothing consciousness – an awareness, can be aroused into your being, your daily life-style and your awakened world.

GRATITUDE EXPERIENCE – WELLNESS EXERCISE In a few words record 5 observations of gratitude daily; WEEK – DATE : Day 1

1. ___________________________________________________________________________________________ 2. ___________________________________________________________________________________________ 3. ___________________________________________________________________________________________ 4. ___________________________________________________________________________________________ 5. ___________________________________________________________________________________________

Day 2 1. ___________________________________________________________________________________________ 2. ___________________________________________________________________________________________ 3. ___________________________________________________________________________________________ 4. ___________________________________________________________________________________________ 5. ___________________________________________________________________________________________

Day 3 1. ___________________________________________________________________________________________ 2. ___________________________________________________________________________________________ 3. ___________________________________________________________________________________________ 4. ___________________________________________________________________________________________ 5. ___________________________________________________________________________________________

Day 4 1. ___________________________________________________________________________________________ 2. ___________________________________________________________________________________________ 3. ___________________________________________________________________________________________ 4. ___________________________________________________________________________________________ 5. ___________________________________________________________________________________________

Day 5 1. ___________________________________________________________________________________________ 2. ___________________________________________________________________________________________ 3. ___________________________________________________________________________________________ 4. ___________________________________________________________________________________________ 5. ___________________________________________________________________________________________

Day 6 1. ___________________________________________________________________________________________ 2. ___________________________________________________________________________________________ 3. ___________________________________________________________________________________________ 4. ___________________________________________________________________________________________ 5. ___________________________________________________________________________________________

Day 7 1. ___________________________________________________________________________________________ 2. ___________________________________________________________________________________________ 3. ___________________________________________________________________________________________ 4. ___________________________________________________________________________________________ 5. ___________________________________________________________________________________________

MY GOALS - WELLNESS

MY FITNESS, HEALTH, FINANCIAL, HABITS (etc.) GOALS, REACH GOALS BY (DATE)

THINGS I WANT TO CHANGE IN MY LIFE - WELLNESS

DATE I WANT TO CHANGE…….

DECISION-MAKING PROS & CONS - WELLNESS

DECISION TO MAKE PROS CONS

BALANCED LIFESTYLE - WELLNESS Use the following chart to develop a plan using the four basic elements for living a fulfilled lifestyle.

(i) MIND – list activities that will challenge you intellectually __________________________________________________________________________________ (ii) BODY – list physical activities __________________________________________________________________________________ (iii) SOUL – list your passions or activities that give you great joy to do __________________________________________________________________________________ (iv) HUMAN INTERACTION – list social groups that have your interests in mind

ACHIEVEMENTS / SUCCESSES & TRIUMPHS - WELLNESS

DATE ACHIEVEMENT

SUCCESS TRIUMPH / AWARD

PLACE ATTENDED

PEOPLE ATTENDED /NOTES

SELF HELP AREAS FOR IMPROVEMENT- WELLNESS

AREA START DATE

END DATE ACTION PLAN

Anger Management Anxiety Assertiveness Behavior Modification Codependency Depression Diet / Weight Loss Eating Habits Fitness & Exercise Forgiveness Friendships/Loneliness Goal Setting Gratitude Habits Happiness Investing Listening Skills Love Mind Control / Power Motivation Nutrition Overcoming Fear Positive Thinking Relaxation Self Esteem Stress Management Time Management

WELLNESS CONTACTS - WELLNESS

Name:____________________________________________ Phone: ____________________________________


Fax: _____________________________________________ e-Mail: ___________________________________

Mail: _____________________________________________________________________________________________

Mail :______________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

Name:____________________________________________ Phone: ____________________________________


Fax: _____________________________________________ e-Mail: ___________________________________

Mail: _____________________________________________________________________________________________

Mail :______________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

Name:____________________________________________ Phone: ____________________________________


Fax: _____________________________________________ e-Mail: ___________________________________

Mail: _____________________________________________________________________________________________

Mail :______________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

DAILY/WEEKLY DIARY - WELLNESS

DATE/DAY:________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

DATE/DAY:____________________________________ ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

DATE/DAY:____________________________________ ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

DATE/DAY:____________________________________ ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

DATE/DAY:____________________________________ ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

DATE/DAY:____________________________________ ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

DATE/DAY:____________________________________ ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

PROBLEM SOLVER / SOLUTION - WELLNESS

PROBLEM DETAILS GOALS TO ACHIEVE SOLUTIONS/CORRECTIVE ACTIONS

RESOLVE DATE/TIME

RESOLVED?YES/NO

FINANCIAL SECTION

TABLE OF CONTENTS


FINANCES – CHECK LIST

√ DESCRIPTION √ DESCRIPTION

HOUSING Mortgage or rent Phone Electricity Gas Water and sewer Cable Waste removal Maintenance or repairs Supplies Other____________________

TRANSPORTATIONVehicle payment Bus/taxi fare Insurance Licensing Fuel Maintenance Other_______________________ Other_______________________ Other_______________________ Other_______________________

INSURANCE Home Health Life Other____________________

FOODGroceries Dining out Other_______________________ Other_______________________

PETS Food Medical Grooming Toys Other____________________ Other____________________ Other____________________

PERSONAL CAREMedical Hair/nails Clothing Dry cleaning Health club Organization dues or fees Other_______________________

ENTERTAINMENT Video/DVD CDs Movies Concerts Sporting events Live theater Other_____________________ Other_____________________ Other_____________________

LOANSPersonal Line of Credit Credit card Credit card Credit card Other_______________________ Other_______________________ Other_______________________ Other_______________________

TAXES Federal State/Provincial Local Other_____________________

SAVINGS OR INVESTMENTS Retirement account Investment account Other_______________________ Other_______________________

GIFTS AND DONATIONS Charity 1 Charity 2 Charity 3 Other_____________________

LEGALAttorney Alimony Payments on lien or judgment Other_______________________

MONTHLY PAYMENTS - FINANCES ITEM AMOUNT DUE DUE DATE NOTES - √

Mortgage Rent Phone Cell Hydro Gas Oil Cable Internet Life Insurance House Insurance Car Insurance Credit Cards Car Payment Property Taxes Personal Taxes Loan Payment RRSP Investment Totals

MONTHLY APPOINTMENTS / REMINDERS Doctor Appointment Dentist Appointment Car Appointment Bank Appointment Hair Appointment Eye Dr. Appointment Birthdays Anniversaries

RECORD OF BILL PAYMENTS - FINANCES

PAYMENT BALANCE JAN FEB MAR APR MAY JUN

PAYMENT JUL AUG SEP OCT NOV DEC DUE

FINANCIAL GOALS

QUARTERLY, SEMI / ANNUAL EXPENSES - FINANCES

Quarterly Expenses AMOUNT $ $ $ $ $ $ Total Expense(s) $

Semi-Annual Expenses AMOUNT $ $ $ $ $ $ Total Expense(s) $

Annual Expenses AMOUNT $ $ $ $ $ $ Total Expense(s) $

Lease Expenses AMOUNT $ $ $ $ $ $ Total Expense(s) $

BASIC MONTHLY EXPENSES- FINANCIAL List all incomes (including spouse) $ AMOUNT $ Total Income(s) List all expenses (including spouse) $ AMOUNT $ Total Expense(s)

QUARTERLY, SEMI/ANNUAL BASIC EXPENSES- FINANCIAL

Quarterly Expenses $ AMOUNT $ Total Expense(s)

Semi-Annual Expenses $ AMOUNT $ Total Expense(s)

Semi-Annual Expenses $ AMOUNT $ Total Expense(s)

Lease Expenses $ AMOUNT $ Total Expense(s)

CONTACTS - FINANCIAL

Name:__________________________________________ Phone: _________________________________

Reason for Contact:_______________________________________________________________________________

Fax: ___________________________________________ e-Mail: _________________________________

Mail: ____________________________________________________________________________________________

Mail :_____________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

Name:__________________________________________ Phone: _________________________________


Fax: ___________________________________________ e-Mail: _________________________________

Mail: ____________________________________________________________________________________________

Mail :_____________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

Name:__________________________________________ Phone: _________________________________


Fax: ___________________________________________ e-Mail: _________________________________

Mail: ____________________________________________________________________________________________

Mail :_____________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

MONTHLY BANK RECONCILIATION SHEET 1 - FINANCIAL MONTH:

OPENING BALANCE $

DATE DEPOSIT $AMOUNT

CHEQUE NUMBER

$ AMOUNT

AUTOMATIC PAYMENTS

SERVICE CHARGES

OUTSTANDING CHEQUES DEPOSITS

BALANCE

MONTH:

CLOSING BALANCE $

MONTHLY BANK RECONCILIATION SHEET 2 - FINANCIAL MONTH: START DATE: _______________ END DATE:_____________

OPENING BALANCE: $___________________

ADD DEPOSITS:----------------------------------------------------$___________________ ADD INTEREST: -------------------------------------------------$___________________ _____________: ----------------------------------------------------$___________________ SUBTOTAL: $__________________

(ADD SUBTOTAL DEPOSITS) BALANCE: $_+_______________

BALANCE: $_________________ MINUS WITHDRAWALS / CHEQUES / SERVICE CHARGES TOTAL CHEQUES:----------------------------------------------------$__________________ AUTOMATIC PAYMENTS:--------------------------------------------$__________________ SERVICE CHARGES:-------------------------------------------------$__________________ OTHER DEBITS: --------------------------------------------------$___________________ ___________________:-----------------------------------------------$___________________ SUBTOTAL: $__________________

(SUBTRACT WITHDRAWLS ETC.) BALANCE: $_-______________

BALANCE: $________________ ADD OUTSTANDING DEPOSITS:_____________________________________________________$_+_______________

SUBTOTAL: $______________

SUBTRACT OUTSTANDING CHEQUES:________________________________________________$__-______________

CLOSING BALANCE: $___________________________

HOUSE / MORTGAGE INFORMATION SHEET- FINANCIAL Real Estate Agent: _________________________________ Phone #: ________________________ Mortgage Lender / Bank:___________________________ Account / Loan#:_________________ Attorney: _________________________________________ Phone#: _________________________ Insurance Agent: ___________________________________Phone#:__________________________ Insurance Policy#: _________________________________ Renewal Date: ____________________ Engineer/Inspector: _______________________________ Phone#: _________________________ Environmental Inspector:____________________________ Phone#:__________________________ Title Insurance Company:____________________________ Policy #:_________________________ Home Movers: _____________________________________ Phone#: _________________________ Previous Owners:__________________________________ Address:_________________________ UTILITIES Electric Company:______________________________ Phone#: ___________________________ Account#: _____________________________________ Monthly Fee:________________________ Gas Company:__________________________________ Phone#: ___________________________ Account#: _____________________________________ Monthly Fee:________________________ Fuel Oil Company:______________________________ Phone#: ___________________________ Account#: _____________________________________ Monthly Fee:________________________ Telephone Company:___________________________ Phone#: ___________________________ Account#: _____________________________________ Monthly Fee:________________________ Telephone Long Distance:______________________ Phone#: ___________________________ Account#: _____________________________________ Monthly Fee:________________________ Water Company:_______________________________ Phone#: ___________________________ Account#: _____________________________________ Monthly Fee:________________________ Cable TV Company:_____________________________ Phone#: ___________________________ Account#: _____________________________________ Monthly Fee:________________________ Satellite Company:_____________________________ Phone#: ___________________________ Account#: _____________________________________ Monthly Fee:________________________ Internet Company:_____________________________ Phone#: ___________________________ Account#: _____________________________________ Monthly Fee:________________________ _______ Company:______________________________ Phone#: ___________________________ Account#: _____________________________________ Monthly Fee:________________________ _______ Company:______________________________ Phone#: ___________________________ Account#: _____________________________________ Monthly Fee:________________________

ORGANIZATION SECTION

TABLE OF CONTENTS


TOP SECRET & CONFIDENTIAL INFORMATION CHECKLIST

Check off the list below to ensure you have all pertinent information stored in a fireproof, safe and secure place. WARNING! DO NOT RECORD ANY TOP SECRET OR CONFIDENTIAL INFORMATION HERE. Verbally tell your ‘trusted person(s)’ the whereabouts of the following;

Set up / inform your ‘trusted person(s)’ and advisors

Create a list of ‘Who to call first’

Create an ‘Emergency contacts’ list

Will and estate documents

Funeral arrangements

Insurance policies

Medical information

Deeds, mortgages, other important property papers

Investment statements

Banking records

Business information

Tax returns

Intellectual property, copyrights, trademarks

Codes, passwords

Keys, combinations

Computer passwords

Special words for special people

Other top secret & confidential information

Other ___________________________________________________________

Other ___________________________________________________________

Other ___________________________________________________________

Other ___________________________________________________________

EVENT PLANNER - ORGANIZATION EVENT #______ EVENT # ______

√ DESCRIPTION √ DESCRIPTION

LOCATION Name__________________________________________ Address________________________________________ _______________________________________________ Phone #________________________________________ Cell #__________________________________________ e-mail_________________________________________

LOCATION Name____________________________________________________ Address__________________________________________________ _________________________________________________________ Phone #_________________________________________________ Cell #____________________________________________________ e-mail ___________________________________________________

PARTY BASICS License / Permit________________________________ Liquor_________________________________________ _______________________________________________ _______________________________________________ _______________________________________________ Mix____________________________________________ _______________________________________________ Bartenders_____________________________________ _______________________________________________ Caterer________________________________________ _______________________________________________ Table Settings___________________________________ _______________________________________________

PARTY BASICS License / Permit__________________________________________ Liquor___________________________________________________ _________________________________________________________ _________________________________________________________ _________________________________________________________ Mix______________________________________________________ _________________________________________________________ Bartenders_______________________________________________ _________________________________________________________ Caterer__________________________________________________ _________________________________________________________ Table Settings____________________________________________ ________________________________________________________

MENU PLANNING Meatless Selections______________________________ _______________________________________________ Dietary Restrictions_____________________________ _______________________________________________ Main Menu______________________________________ _______________________________________________ _______________________________________________ _______________________________________________ Desserts_______________________________________ _______________________________________________ Appetizers/Snacks______________________________ _______________________________________________

MENU PLANNING Meatless Selections________________________________________ _________________________________________________________ Dietary Restrictions_______________________________________ _________________________________________________________ Main Menu________________________________________________ _________________________________________________________ _________________________________________________________ _________________________________________________________ Desserts_________________________________________________ _________________________________________________________ Appetizers/Snacks_________________________________________ _________________________________________________________

PARTY ESSENTIALS Invitations______________________________________ _______________________________________________ Entertainment___________________________________ _______________________________________________ Photos/Video___________________________________ _______________________________________________ Decorations_____________________________________ _______________________________________________ Gifts___________________________________________

PARTY ESSENTIALS Invitations_________________________________________________ __________________________________________________________ Entertainment______________________________________________ __________________________________________________________ Photos/Video______________________________________________ __________________________________________________________ Decorations_______________________________________________ __________________________________________________________ Gifts______________________________________________________

GROCERY SHOPPING LIST- ORGANIZATION

FRESH FOOD DRY GOODS HOUSEHOLD PERSONAL

THINGS TO DO - ORGANIZATION

DATE MONTH WEEK DAY TIME THINGS TO DO

DETAILED CONTACT INFORMATION - ORGANIZATION

Name:_______________________ Relation: ___________________

Phone: ______________________ Cell: ______________________

Fax: ________________________ e-Mail: ____________________Mail: ___________________________________________________________

Mail :____________________________________________________________Birthday: ____________________ Website: ___________________

Notes:___________________________________________________________

Name:_______________________ Relation: ___________________

Phone: ______________________ Cell: ______________________Fax: ________________________ e-Mail: ____________________

Mail: ___________________________________________________________


Notes:___________________________________________________________

Name:_______________________ Relation: ___________________

Phone: ______________________ Cell: ______________________

Fax: ________________________ e-Mail: ____________________Mail: ___________________________________________________________


Notes:___________________________________________________________

Name:_______________________ Relation: ___________________

Phone: ______________________ Cell: ______________________Fax: ________________________ e-Mail: ____________________

Mail: ___________________________________________________________Mail :____________________________________________________________

Birthday: ____________________ Website: ___________________

Notes:___________________________________________________________

FAMILY, FRIENDS, CO-WORKER WISH GIFT LIST - ORGANIZATION

BUY GIFT FOR: GIFT ITEM PRICE PURCHASE AT (WHERE?)

OCCASION DATE REQUIRED

DAILY ORGANIZER - ORGANIZATION Date: From______________________ To______________________________

TASK SUN

MON

TUE

WED

THU

FRI

SAT

MEALS

COUNT TOTAL

CALORIES

RECORDTOTAL

CALORIESBURNED

TRACK HEALTH

SYMPTONS

WARDROBE

APPOINTMENTS

MEETINGS

ERRANDS

BILLS

VACATION

SPECIALOCCAS ION

REMINDERS

PERSONAL PROPERTY INVENTORY SHEET 1 - ORGANIZATION

KITCHEN LIVINGROOM ARTICLE REPLACEMENT

COST ARTICLE REPLACEMENT

COST Table $ Couch $ Dinette Set $ Chairs $ Electric Appliances $ Lamps $ Dishes $ Tables $ Cutlery $ Radio/Stereo/Surround Sound $ Utensils $ TV Sets $ Pots & Pans $ Rugs/Carpets $ Bowls, Etc. $ Clocks $ Food Stuffs $ Paintings/Pictures $ Stove $ Curtains/Drapes $ Refrigerator $ Musical Instruments $ Dishwasher $ Phone/Answering Machine/Cell Phone $ Microwave $ Decorations/Ornaments $ $ $ $ $ TOTAL $ TOTAL $

DINING ROOM FAMILY – REC. ROOM ARTICLE REPLACEMENT


COST Table $ Chairs $ Chairs $ Curtains, Drapes $ China Cabinet $ Couches $ Buffet $ Tables $ Serving Tables $ Lamps $ Rugs, Carpets $ Rugs, Carpets $ Curtains, Drapes $ Desk $ Electric Appliances $ Stereo/Radio/Surround Sound $ $ TV Set $ $ Gaming Devices $ $ $ $ $ $ $ $ $ $ $ TOTAL $ TOTAL $


BEDROOMS REPLACEMENT COST OTHER ROOMS OTHER ROOMS ARTICLE 1 2 3 4 ARTICLE REPLACEMENT


COST Chairs Beds Bedding Night Tables Clothes Bench Dressers Mirrors Rugs Lamps Clocks Curtains TOTAL TOTAL

BATHROOM #1 PATIO /DECK/VERANDA BASEMENT/GARAGE MISCELLANEOUS ARTICLE COST TO

REPLACE ARTICLE COST TO



REPLACE Curtains Chairs Work Bench Sports Equip. Floor Mats Dining Set Tools Books Sofa Toys Glider Christmas Dec. Tables Hobby Equip. BBQ / Grills Snow Blower Woodworking Equipment Lawn Mower Machinery

BATHROOM #2 Garden Tools House Plants Curtains Furniture Pool Equip. Floor Mats Luggage Air Conditioner Wash Machine Dryer Deep Freeze Freezer Content TOTAL TOTAL TOTAL TOTAL


CLOTHING AND LINENS CHINA, CRYSTAL, ETC. ARTICLE REPLACEMENT


COST Coats $ $ Raincoats $ $ Jackets $ $ Suits $ $ Dresses $ $ Sports Coats $ $ Shirts $ $ Slacks $ $ Sweaters $ $ Blouses $ $ Skirts $ $ Belts $ $ Scarves $ $ Socks $ $ Hosiery $ $ Ties $ $ Undergarments $ $ Lingerie $ $ Sleepwear $ SILVER, JEWELRY, FURS, STAMP / COIN / COLLECTIONS Shoes $ $ Boots $ $ Rubbers $ $ Slippers $ $ Hats $ $ Handbags $ $ Sportswear $ $ $ $ $ $ Sheets $ $ Pillow Cases $ $ Bedding $ $ Towels, hand & face $ $ $ $ $ $ $ $ $ $ $ $ TOTAL $ TOTAL $


SUMMARY AREA TOTAL REPLACEMENT COST Kitchen $ Family – Recreation Room $ Living Room $ Dining Room $ Bedroom 1 $ Bedroom 2 $ Bedroom 3 $ Bedroom 4 $ Bathroom 1 $ Bathroom 2 $ Deck, Patio, Veranda $ Other Rooms $ Other Rooms $ Basement $ Garage $ Miscellaneous $ Clothing and Linen $ China and Crystal $ Silver, Jewelry. Etc. $ $ $ $ $ $ $ $ TOTAL $

Date if Initial Inventory: Revised: Revised:

SHOPPING INTERNET WEBSITES - ORGANIZATION WEBSITE ADDRESS USER I.D. PASSWORD

CONTACT INFORMATION - ORGANIZATION

Name:____________________________________________ Phone: ____________________________________


Fax: _____________________________________________ e-Mail: ___________________________________

Mail: _____________________________________________________________________________________________

Mail :______________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

Name:____________________________________________ Phone: ____________________________________


Fax: _____________________________________________ e-Mail: ___________________________________

Mail: _____________________________________________________________________________________________

Mail :______________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

Name:____________________________________________ Phone: ____________________________________


Fax: _____________________________________________ e-Mail: ___________________________________

Mail: _____________________________________________________________________________________________

Mail :______________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

FAMILY SECTION

TABLE OF CONTENTS


FIRE HOME ESCAPE PLAN

FIRE DEPARTMENT PHONE NUMBER:_____________________________________________________________

MEETING PLACE:_____________________________________________________________________________

HOW MANY SMOKE ALARMS DO YOU HAVE?______________________________________________________ Draw a floor plan or a map of your home. Show all doors and windows. Mark two ways out of each room. Smoke alarms should be in each sleeping room, outside each sleeping area, and on every level of the home. Pick a family meeting place outside where everyone can meet. Practice your plan at least twice a year!

OUR FAMILY - FAMILY

GRANDPARENTS GRANDPARENTS

PARENTS PARENTS

GENERATION ONE

GENERATION TWO

FAMILY BIRTHDAY LIST - FAMILY

DATE TIME PLACE WEIGHT FULL NAME BIRTHSTONE

FAMILY WEEKLY SCHEDULE - FAMILY DAY TIME

NAME: ________________

NAME: ________________

NAME: ________________

NAME: ________________

MORNING:_______ EVENT

EVENT EVENT EVENT

AFTERNOON:_____ EVENT

EVENT EVENT EVENT

SUN

DATE:_______ EVENING:________

EVENT

EVENT EVENT EVENT


EVENT EVENT EVENT


EVENT EVENT EVENT

MON

DATE:_______ EVENING:________

EVENT

EVENT EVENT EVENT


EVENT EVENT EVENT


EVENT EVENT EVENT

TUE

DATE:_______ EVENING:________

EVENT

EVENT EVENT EVENT


EVENT EVENT EVENT


EVENT EVENT EVENT

WED

DATE:_______ EVENING:________

EVENT

EVENT EVENT EVENT

MORNING:__________

EVENT

EVENT EVENT EVENT


EVENT EVENT EVENT THU

DATE:_______

EVENING:________ EVENT

EVENT EVENT EVENT


EVENT EVENT EVENT


EVENT EVENT EVENT

FRI

DATE:_______ EVENING:________

EVENT

EVENT EVENT EVENT


EVENT EVENT EVENT


EVENT EVENT EVENT

SAT

DATE:_______ EVENING:________

EVENT

EVENT EVENT EVENT

COMPANY / GUEST / VISITORS - FAMILY

Family Name:________________________ Arrival:______________ Departure:___________ First Names:__________________________________________________________________________

Contact Phone Numbers: _______________________________________________________________ Transportation Requirements:___________________________________________________________ Accommodations: _____________________________________________________________________ Special Diets / Instructions: ____________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________ Family Name:________________________ Arrival:______________ Departure:__________ First Names:__________________________________________________________________________ Contact Phone Numbers: _______________________________________________________________ Transportation Requirements:___________________________________________________________ Accommodations: _____________________________________________________________________ Special Diets / Instructions: ____________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________

PERSONAL CONTACTS - FAMILY

Name:____________________________________________ Relation: ____________________

Phone: ______________________ Cell: ______________________ e-MAIL: _____________________

Mail: ________________________________________________________________________________

Mail :_________________________________________________________________________________

Website: ____________________ ______ Fax: ___________________ Birthday:__________________

Notes:________________________________________________________________________________

_____________________________________________________________________________________

Name:____________________________________________ Relation: ____________________

Phone: ______________________ Cell: ______________________ e-MAIL: _____________________

Mail: ________________________________________________________________________________

Mail :_________________________________________________________________________________


Notes:________________________________________________________________________________

_____________________________________________________________________________________

Name:____________________________________________ Relation: ____________________

Phone: ______________________ Cell: ______________________ e-MAIL: _____________________

Mail: ________________________________________________________________________________

Mail :_________________________________________________________________________________


Notes:________________________________________________________________________________

_____________________________________________________________________________________

FAMILY TRADITIONS - FAMILY

OCCASION TRADITION

POSITIVE REWARD CHART - FAMILY

NAME:____________________ START DATE:_______________ END DATE:_________________

CHORES/ TASK

BEHAVIOUR / CHANGE

REWARD / INCENTIVE

SUN MON TUE WED THU FRI SAT WEEKLY TOTALS

COMMENTS:________________________________________________________________________________________________________________________________________________________________________________________

NAME:____________________ START DATE:_______________ END DATE:_________________

CHORES/ TASK

BEHAVIOUR / CHANGE

REWARD / INCENTIVE

SUN MON TUE WED THU FRI SAT WEEKLY TOTALS

COMMENTS:________________________________________________________________________________________________________________________________________________________________________________________

“FIND IT” TREASURE NOTES - FAMILY USE “FIND IT” TREASURE NOTES TO CREATE A TRAIL FOR A CHILD TO SEARCH FOR A LITTLE TREASURE THAT IS A TOY, A GIFT OR A TREAT. EACH NOTE LEADS CLOSER TO THE ‘TREASURE’! DRAW OR PRINT A CLUE OR HINT THAT LEADS TO THE NEXT NOTE. THE ‘TREASURE’ (TOY, REWARD, GIFT OR TREAT) CAN BE FOUND AFTER 4 OR 8 CLUES DEPENDING ON THE AGE OF THE CHILD.

CLUE NUMBER _____________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________

CLUE NUMBER _____________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________

CLUE NUMBER _____________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________

CLUE NUMBER _____________________ __________________________________________ __________________________________________ __________________________________________ __________________________________________

FAMILY TREE GENERATION 1 - 3 – FAMILY OUR FAMILY TREE – NAME:________________________________

Husband’s Full Name: Wife’s Full Name: Date of Marriage: Place of Marriage: Our Children:

GENERATION #2 GENERATION #2


Generation 3 continues next page……

Husband’s Father’s Full Name: Husband’s Mother’s Full Name: Date of Marriage: Place of Marriage: Children:

Wife’s Father’s Full Name: Wife’s Mother’s Full Name: Date of Marriage: Place of Marriage: Children:

Wife’s Paternal Grandfather’s Full Name: Wife’s Paternal Grandmother’s Full Name: Date of Marriage: Place of Marriage: Children:

Husband’s Paternal Grandfather’s Full Name: Husband’s Paternal Grandmother’s Full Name: Date of Marriage: Place of Marriage: Children:

FAMILY TREE GENERATION 3 Con’t & 4 - FAMILY GENERATION #3 GENERATION #3


HUSBAND’S GREAT GRANDFATHER’S FULL NAME

WIFE’S GREAT GRANDFATHER’S FULL NAME

HUSBAND’S GREAT GRANDMOTHER’S FULL NAME

WIFE’S GREAT GRANDMOTHER’S FULL NAME













Husband’s Maternal Grandfather’s Full Name: Husband’s Maternal Grandmother’s Full Name: Date of Marriage: Place of Marriage: Children:

Wife’s Maternal Grandfather’s Full Name:

Wife’s Maternal Grandmother’s Full Name: Date of Marriage: Place of Marriage: Children:

FAMILY TREE GENERATION 5 - FAMILY GENERATION #5 GENERATION #5

HUSBAND’S GREAT GREAT GRANDFATHER’S FULL NAME

WIFE’S GREAT GREAT GRANDFATHER’S FULL NAME

HUSBAND’S GREAT GREAT GRANDMOTHER’S FULL NAME

WIFE’S GREAT GREAT GRANDMOTHER’S FULL NAME





























FAMILY TREE GENERATION 6 - FAMILY GENERATION #6 GENERATION #6

HUSBAND’S GREAT GREAT GREAT GRANDPARENT’S FULL NAME

WIFE’S GREAT GREAT GREAT GRANDPARENT’S FULL NAME































OUR FAMILY

_________________________________________

Joined

_________________________________________

In marriage

At____________________________________________________________________________ Address______________________________________________________________________ Month_____________________________ Day________________________ Year___________ Married by____________________________________________________________________

HUSBAND’S GENEALOGY WIFE’S GENEALOGY Husband’s full name;____________________ ______________________________________ Birth Date;____________________________ Birth Place;____________________________ Father’s full name;______________________ ______________________________________ Mother’s full name;_____________________ _____________________________________ Brothers and sisters;___________________ ______________________________________ ______________________________________

Wife’s full name;_____________________________ ___________________________________________ Birth Date;__________________________________ Birth Place;_________________________________ Father’s full name;___________________________ ___________________________________________ Mother’s full name;__________________________ ___________________________________________ Brothers and sisters;________________________ ___________________________________________ ___________________________________________

FAMILY TREE INDEX

PAGE# TITLE PAGE# TITLE

FAMILY TREE - OUR (GRAND)/CHILDREN

OUR CHILDREN

FULL NAME PLACE OF BIRTH DATE OF BIRTH

OUR GRANDCHILDREN

FULL NAME PLACE OF BIRTH DATE OF BIRTH

FAMILY TREE – SIBLINGS/NIECES/NEPHEWS HUSBAND, HIS BROTHERS AND SISTERS AND THEIR CHILDREN; BORN DIED SPOUSE ___________________________________________________________________________________________________ CHILDREN_______________________________________________ _____________________________________________________________________________________ CHILDREN_______________________________________________ _____________________________________________________________________________________ CHILDREN_______________________________________________ _____________________________________________________________________________________ CHILDREN_______________________________________________ _____________________________________________________________________________________ CHILDREN_______________________________________________ WIFE, HER BROTHERS AND SISTERS AND THEIR CHILDREN; BORN DIED SPOUSE ___________________________________________________________________________________________________ CHILDREN_______________________________________________ ___________________________________________________________________________________________________ CHILDREN_______________________________________________ ___________________________________________________________________________________________________ CHILDREN_______________________________________________ ___________________________________________________________________________________________________ CHILDREN_______________________________________________ ___________________________________________________________________________________________________ CHILDREN_______________________________________________ ___________________________________________________________________________________________________ CHILDREN_______________________________________________

MY SCHOOL DAYS

START:___________________ COMPLETION:__________________

THIS BOOK BELONGS TO….. ________________________________ ________________________________

MY SCHOOL DAYS - INDEX

PAGE# TITLE PAGE# TITLE

MY SCHOOL DAYS – GRADES____ TO ____

SCHOOL:____________________________ TEACHER:________________ GRADE:_______________ SCHOOL YEAR DATE: START:__________________________ FINISH:______________________ HEIGHT:_______________ WEIGHT:___________ AGE:__________ YEAR:__________

___________________________________________

SIGNATURE

NEW FRIENDS:_________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________ EXTRA ACTIVITES:______________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________ SPECIAL EVENTS ATTENDED:_____________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________ ACHIEVEMENTS / AWARDS:______________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________

PHOTO

MY SCHOOL DAYS – MEMORIES / MILESTONES

WHEN I GROW UP I WANT TO BE;_________________________________________________________ MY CLOSEST FRIENDS;__________________________________________________________________ _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ CLUBS AND ACTIVITIES I JOINED;_________________________________________________________ _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ SPECIAL EVENTS I ATTENDED;____________________________________________________________ _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ CERTIFICATES AND AWARDS I RECEIVED;__________________________________________________ _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ MY ACADEMIC GOALS;___________________________________________________________________ _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ MEMORIES AND MILESTONES;_____________________________________________________________ ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

TRAVEL SECTION

TABLE OF CONTENTS


TRAVEL ITINERARY

VACATION / TRAVEL / TRIP PLANNER******************DEPARTURE******************

DEPARTURE FROM:___________

DESTINATION TO:______________

DURATION OF TRIP_____________

DEPART DATE

DEPART TIME ARRIVAL DATE

ARRIVAL TIME

TRAVEL TIME TRAVEL COST

CAR RENTAL LODGING PHONE NUMBERS FLIGHT # / NOTES

VACATION / TRAVEL / TRIP PLANNER********************RETURN**********************

DEPARTURE FROM:___________

DESTINATION TO:______________

DURATION OF TRIP_____________

DEPART DATE

DEPART TIME ARRIVAL DATE

ARRIVAL TIME

TRAVEL TIME TRAVEL COST

CAR RENTAL LODGING PHONE NUMBERS FLIGHT # / NOTES

ITEMS TO PACK - TRAVEL

√ ITEMS TO PACK √ ITEMS TO PACK

REMINDERS - TRAVEL

√ BEFORE TRIP √ AFTER TRIP

PLACES I HAVE VISITED - TRAVEL

DATE DURATION PLACE

DAILY VACATION ITINERARY - TRAVEL

DAY TIME PLACE/EVENT/NAME: ________________

PLACE/EVENT/NAME: ________________




EVENT EVENT EVENT


EVENT EVENT EVENT

SUN

DATE:_______ EVENING:________

EVENT

EVENT EVENT EVENT


EVENT EVENT EVENT


EVENT EVENT EVENT

MON

DATE:_______ EVENING:________

EVENT

EVENT EVENT EVENT


EVENT EVENT EVENT


EVENT EVENT EVENT

TUE

DATE:_______ EVENING:________

EVENT

EVENT EVENT EVENT


EVENT EVENT EVENT


EVENT EVENT EVENT

WED

DATE:_______ EVENING:________

EVENT

EVENT EVENT EVENT

MORNING:__________

EVENT

EVENT EVENT EVENT


EVENT EVENT EVENT THU

DATE:_______

EVENING:________ EVENT

EVENT EVENT EVENT


EVENT EVENT EVENT


EVENT EVENT EVENT

FRI

DATE:_______ EVENING:________

EVENT

EVENT EVENT EVENT


EVENT EVENT EVENT


EVENT EVENT EVENT

SAT

DATE:_______ EVENING:________

EVENT

EVENT EVENT EVENT

CONTACTS - TRAVEL

Name:__________________________________________ Phone: _________________________________


Fax: ___________________________________________ e-Mail: _________________________________

Mail: ____________________________________________________________________________________________

Mail :_____________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

Name:__________________________________________ Phone: _________________________________


Fax: ___________________________________________ e-Mail: _________________________________

Mail: ____________________________________________________________________________________________

Mail :_____________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

Name:__________________________________________ Phone: _________________________________


Fax: ___________________________________________ e-Mail: _________________________________

Mail: ____________________________________________________________________________________________

Mail :_____________________________________________________________________________________________

Notes:_____________________________________________________________________________________________

VACATION BUDGET - TRAVEL

GENERAL DETAILS

DESTINATION: ______________________________________ HOW MANY?: _______________________________________ HOW LONG?:________________________________________ DEPART DATE:______________________________________ ARRIVE DATE:_______________________________________ DEPART DATE:______________________________________ RETURN DATE:______________________________________ TOTAL DAYS:________________________________________

TOTAL COSTS TRAVEL EXPENSES:---------------------$___________________

ACCOMMODATIONS:--------------------$___________________

MEALS EXPENSES: ---------------------$___________________

EVENTS EXPENSES : --------------------$___________________

ENTERTAINMENT:----------------------- $___________________

SHOPPING EXPENSE:------------------ $____________________

OTHER EXPENSES:--------------------- $____________________

TOTAL: $_________________

TRANSPORTATION Vehicle $_______________

Fuel $_______________ Maintenance $_______________

Parking $_______________ Highway Fees $_______________ Highway Tolls $_______________

Vehicle Rentals $_______________ Vehicle Lodging $_______________

Vehicle Insurance$_______________ Bus $_______________

Train $_______________ Airplane $_______________

Travel Insurance $_______________ Health Insurance $_______________

Passport Fee $_______________ Other Fees: $_______________ Other Fees: $_______________

TRANSPORTATION INFORMATION

Vehicle Lease #: _______________ Bus Ticket#: _______________ Bus Seat #: _______________

Train Ticket #: _______________ Train Seat #: _______________

Airplane Flight #: _______________ Airplane Seat #: _______________

Hotel Phone#: _______________ Hotel Room #: _______________

Other Information: _______________ Other Information: _______________ Other Information: _______________ Other Information: _______________ NOTES: _________________________ ________________________________ ________________________________

EVENTS & ENTERTAINMENT

Event Tickets: $_______________ Entertainment: $_______________

Other Fees: $_______________ Other Fees: $_______________ Other Fees: $_______________ Other Fees: $_______________

NOTES:_________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________

PERSONAL PURCHASES

Shopping: $_______________ Souvenirs: $_______________

Taxes: $_______________ Duties: $_______________

Other Fees: $_______________ Other Fees: $_______________

NOTES:_________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________

ACCOMMODATIONS Hotel: $_______________

Room & Board: $_______________ Bed & Breakfast: $_______________

Camp Ground : $_______________ Other Fees: $_______________ Other Fees: $_______________

MEALS Restaurants $_______________

Groceries: $_______________ Consumables: $_______________

Other Fees: $_______________ Other Fees: $_______________ Other Fees: $_______________

PETS Boarding/Ship: $_______________

Pet Supplies: $_______________ Other Fees: $_______________ Other Fees: $_______________ Other Fees: $_______________ Other Fees: $_______________

ADDITIIONAL COSTS Other Fees: $_______________ Other Fees: $_______________ Other Fees: $_______________ Other Fees: $_______________ Other Fees: $_______________ Other Fees: $_______________

VACATION SCHEDULER - TRAVEL

PUBLIC HOLIDAYS CIRCLE DATES & RECORD VACATIONS BELOW New Year's Day Jan. 1 ___________________________________ Family Day Feb. 18 Good Friday March 21 ___________________________________ Easter Sunday March 23 Victoria Day May 19 ___________________________________ Canada Day July 1 Labour Day Sept. 1 ___________________________________ Thanksgiving Day Oct. 13 Remembrance Day Nov. 11 ___________________________________ Christmas Dec. 25 Boxing Day Dec. 26 ___________________________________

VEHICLE MAINTENANCE LOG - TRAVEL

VEHICLE:__________________ PLATE No.:_________________ VIN:_________________________

DATE:_________________________

ITEMS TO CHECK

√ - NEEDS

REPAIR

√ - GOOD

CONDITION

MILEAGE:___________________

COMMENTS

Seats, Seat Belts

Brakes

Park Brakes

Horn

Steering & Shifting

Tires

Engine Oil Level

Gauges

Cleanliness

Hood Latch

Safety Labels

Stepping Rails

Fire Extinguisher

Fuel Tank & Radiator

Power Shift Transmission

Battery & Belts & Hoses

Exhaust, / Spark Plugs

Windows & Wipers

Check for leaks, oil, hydraulic & coolant

Air / Fuel Filter (DATE:_________________)

OIL CHANGE DATE:_____________________

JOURNALING SECTION

TABLE OF CONTENTS


PERSONAL SELF HELP MANUAL – JOURNALING

DATE:______________________________

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

PAGE #_________________________


"The investment you make in yourself today will determine the quality of your life in the days and years to come." Author Unknown © 2008 All forms created for the “Personal Self Help Manual” are copyrighted to Siscan Publications and you are granted permission to print/photocopy as required for your own personal use only.

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