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| You are in: Health24 |
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| Keeping track |
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The keys to success on this programme are:
- RECORD 1: Monitoring your progress at the start and at the end of every month.
- RECORD 2: Monitoring your goals every month and at the end of the programme.
- RECORD 3: Keeping your Log Record every session.
- RECORD 4: Weekly checklist
RECORD 1: Record these values at the start of the programme and then at the end of the month:
| Month |
Weight (kg) |
Waist (cm) |
Hips (cm) |
How you feel about yourself
(1=very unhappy; 5=very happy) |
Overall comment |
| Start of programme |
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| Month 1 |
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| Month 2 |
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| Month 3 |
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| Month 4 |
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| Month 5 |
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RECORD 2:
| Week |
Goal |
Date set |
Date achieved |
Comment |
| 1 |
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| 2 |
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| 4 |
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| 5 |
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| 6 |
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| 8 |
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| 9 |
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| 10 |
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| 11 |
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| 12 |
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| 21 |
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RECORD 3:
| Week |
Session |
Date |
Cardio |
Resistance |
Weight |
Comment |
| Eg. Week 1 |
1 |
25/11 |
walk 20min |
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Enjoyable |
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2 |
26/11 |
walk 20 min |
one |
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Felt awkward |
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3 |
28/11 |
cycle 20min |
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Tired, but good |
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4 |
29/11 |
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one |
75kg |
Better today |
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RECORD 4:
Weekly checklist
- Obtained medical consent (Week 1 only)
- Got necessary equipment (week 1 only)
- Taken all measurements before starting (week 1 only)
- Warmed up before each session
- Stretched at each session
- Done 3 cardiovascular sessions in a week
- Done 2 resistance-training sessions in a week
- Completed your Log Record after each session
- Weighed yourself at the end of the first week
- Monitored whether you’ve achieved goal at the end of each week
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