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DESCRIPTION:

Use the journal to enter and record information for each calendar day.  This tool is opened automatically on startup.  

Daily information is divided into six sections including "Exercise", "Nutrition", "Measurements", "Medical", "General" and "Photos".  The "Exercise" tab tracks cardiovascular and weight training workouts.  This tab can store up to ten different workouts per day.  Use the "Nutrition" tab to track daily meals and nutrients.  The "Measurements" tab records weight, waist, heart rate, body fat and other measurements.  Up to 24 different measurements can be tracked.  Medical information, including sleep, blood pressure, blood sugar and cholesterol, is stored under the "Medical" tab.  Digital photos, charts and maps can be stored under the "Photos" tab.  Everything else is recorded under the "General" tab.  This records miscellaneous things that don't fit in other categories, such weather and planned activities.  Although there are many data fields, you only need to fill in the ones you want to track.  The more information you enter, the more analysis you can do later with other tools.

When you add data to the journal, the corresponding day will appear on the color-coded calendar in the upper left corner.  Use this tool to navigate and visualize activity by month.  For example, as you enter workouts, the squares will change color to indicate the type of workout (weight training, cardiovascular or both).  Click on any calendar square to view that day in the journal. The day currently selected in the journal is always highlighted in orange while the current date is shown in red.  Information entered in the journal also appears in "Summary" window in the bottom left corner.  This tool shows the number days entered, days missed, cardiovascular workouts, weight training workouts, average body weight and more.  It was designed to help you quickly assess your progress.  To view more detailed statistics, use the statistics tool under the main "Tools" menu.

In the journal, almost everything can be customized.  For example, any drop-down menu can be modified by clicking on the "Add" button on the right. You can save time entering information by using copy and paste, and by creating predefined workout and meal programs. To create predefined programs, select the appropriate options under the main "Edit" menu.  There is also strong support for printing. Any chart, table or screen can be printed.  Right-click on tables and other objects to view a popup menu with detailed options.