nl 1000 guide - nick cavill · yes, you can display your stride length in centime-ters (instead of...

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NEWLIFESTYLESNL-1000 ACTIVITY MONITORUser’s guide & record book

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Copyright © 2005 NEW-LIFESTYLES, INC.

All rights reserved. No part of this book may be reproduced or utilized in anyform or by any means, electronic or mechanical, including photocopying,recording, or by any information storage and retrieval system, without permission in writing from NEW-LIFESTYLES, INC.

CONTENTS

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CONTENTSWelcome to Your New Lifestyle • 5How Your Activity Monitor Relates

to Your New Lifestyle • 7Beginning the Program • 8A Few New Words About Weight Loss • 8Simple Strategies for Extra Steps • 9

How Your Activity Monitor Works • 10How an Accelerometer Measures Activity • 10How the NL-1000 Calculates Activity Time • 11Frequently Asked Questions • 12

Battery Installation • 14How to Install the Battery • 15

First Things First: Using Your Activity Monitor • 16Get Acquainted With Your New Activity Monitor • 171. Open your activity monitor • 172. Understand the three basic operating modes • 183. Enter Set Mode • 184. Set Clock • 185. Set Stride Length • 19Advanced Features of the NL-1000 • 20Activity Level and Estimated Corresponding MET Level

Equivalents • 21Determining Stride Length • 22

CONTENTS

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Using Memory Mode • 24Steps • 25Distance • 26Activity Minutes • 27

How to Wear Your Activity Monitor • 28How to Wear Your Activity Monitor • 29How NOT to Wear Your Activity Monitor • 31The 20 Steps Test • 33

Warranty Information • 34Limited Warranty • 34Warranty Return Form • 35

Setting Goals for Your New Lifestyle • 36SMART Goals • 38Sample SMART Goals • 39Your Goals • 39Steps and Activity Minutes Log • 40

WELCOME TO YOUR NEW LIFESTYLE

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WELCOME TOYOUR NEWLIFESTYLENutrition. Exercise. Wellness. Many people don’t real-ize the “NEW” in NEW-LIFESTYLES is an acronym forthree elements critical to our company’s mission tohelp our customers be the best they can be.

We believe in promoting health through the combina-tion of physical activity and healthful eating practices.

While there really isn’t anything NEW about this idea,we think our products help many people achieve thislifestyle — especially people who previously had notbeen able to transform an exercise plan and/or atrendy diet into a lifelong habit.


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OURADVICEFORGOODHEALTH

Our recommendations are based on scientific researchand good ol’ common sense:

• Exercise daily, just like you’d brush yourteeth. Exercise must become a habit done “justfor you.”

• Don’t smoke or use tobacco products andlimit your alcohol consumption.

• Eat a healthy diet. Aim for eating 10 servings aday of fresh fruits and vegetables; eat fewer friedand processed foods; and choose fish, poultry andlean cuts of meat for your protein sources.

• Maintain a healthy weight.

• Be sure to get your vitamins.

• Get regular check-ups.

• Simplify your life. Prioritize tasks that are enjoy-able to you and eliminate unnecessary ones.Commit yourself to things that are important toyou. Cultivate and nurture friendships and familyrelationships.

• Be positive and enthusiastic. You are as happyas you choose to be. A good attitude is conta-gious.


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GOODTHINGSTOKNOW

10,000 Steps =Approx. 5 miles

2,000 Steps =Approx. 1 mile

1 mile =Approx. 100Calories

How Your Activity Monitor Relates to YourNew LifestyleEven though the fitness industry makes millions ofdollars a year selling gym memberships, expensivemachines, books, videos and exercise equipment,structured exercise programs have proven to be onlymarginally effective. They work for a minority of peo-ple some of the time, but over the long haul, mostpeople lose their dedication because exercise becomessomething they have to do — not something funthey look forward to doing.

The good news is that researchers are finding peoplecan achieve health benefits by exercising at a lessintense level than previously thought. In other words,someone who is sedentary most of the day but whojogs over the lunch hour may expend as much cumu-lative energy as someone who is active periodicallythroughout the entire day.

Two recent studies published in the Journal of theAmerican Medical Association have confirmed thatthis lifestyle approach can be as effective as a tradi-tional exercise program. Many doctors and researchershave found that wearing an activity monitor is a greatway to track your daily activity — and inspire you tomove more on days you have been sedentary.

To achieve good health, strive to take 10,000 steps aday (the equivalent of walking roughly five miles). Aperson who walks 10,000 steps a day will burnbetween 2,000 and 3,500 extra Calories per week,which will result in achieving a vastly better healthprofile and longer lifespan.


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So put your activity monitor on when you dress in themorning, and don’t take it off until bedtime (unless,of course, you take a shower somewhere in between).Every step you take throughout your day counts!

Beginning the ProgramDepending on your fitness level when you start, youmay need to ease yourself into the 10,000 steps pro-gram. Steadily try to increase your steps until youreach — or exceed — this 10,000 steps goal. Yourbody will thank you for it!

If you are already participating in regular workouts,think of this lifestyle approach as a complement —not a replacement — to what you are doing already.Your 10,000 steps-a-day workout will give your bodya boost beyond its baseline for good health — and itjust helps you be more active!

A Few New Words About Weight LossTrying to keep off the weight you’ve lost? There’s no better complement to a weight-loss plan thanexercise.

The National Weight Control Registry maintains adatabase of people who have lost at least 30 poundsand kept off the weight for a year or more.Researchers have found that the people most successful in maintaining their new weight burnedabout 2,700 calories a week through exercise.Translate this to steps, and that means you shouldwalk 15,000 to 18,000 steps a day — assuming, ofcourse, your goal is weight maintenance.

For more information, visit www.new-lifestyles.com.


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Simple Strategies for Extra Steps1. Park in the farthest space from the store or mall.

2. Walk, run and play actively with your children orgrandchildren.

3. Walk — don’t ride — at the golf course.

4. Mow your yard using a push mower, not a ridingmower.

5. Walk to and from the store, post office or school.

6. Take a walking break instead of a coffee break.

7. Walk while you’re talking on the cordless phoneor mobile phone.

8. Take the stairs instead of the elevator.

9. When waiting, take a walk.

10. Take your dog for a walk every day.

11. Take a dance class — ballroom, clogging or jazz!

12. Walk with friends or family and socialize whilewalking.

13. Hide your remote and change channels the old-fashioned way.

14. Avoid drive-through windows. Get out of the carand walk in.

15. Put on upbeat music while you clean your house.

HOW YOUR ACTIVITY MONITOR WORKS

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HOW YOUR ACTIVITYMONITORWORKS Your activity monitor is a very sophisticated piece ofequipment. It measures vertical acceleration (up anddown motion) to count steps and accumulate totalactivity time spent at or above moderate intensity.

How an Accelerometer Measures Activity When positioned correctly on your hip, your activitymonitor records a step each time your hip moves upand down. Your activity monitor also measures thingsyou do throughout your day in addition to walking —bending to tie your shoes, going up and down stairs,


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etc. That’s OK, because the goal of the 10,000 stepsprogram is for you to expend more energy and burnmore calories. The movement can be in forms otherthan walking.

Be aware that the precision mechanism in the ActivityMonitor occasionally will deduct a step or two if thedevice determines your movement was not the equiv-alent of a step. (For more about this, see FrequentlyAsked Questions, page 13.)

Before using your Activity Monitor, you may need toexperiment with the positioning of your activity moni-tor to ensure the device is correctly counting yoursteps. (See How to Wear Your Activity Monitor, page29, and The 20 Steps Test, page 33.)

How the NL-1000 Calculates Activity Time

Since the Centers for Disease Control and Preventionand the American College of Sports Medicine’s physi-cal activity recommendation for adults is at least 30minutes of moderate intensity physical activity (3METS or above) five or more days per week (for chil-dren the recommendation is at least 60 minutes ofmoderate-to-vigorous physical activity most days ofthe week) the NL-1000 is the perfect tool to see ifyou are meeting those goals.

The NL-1000 uses a medical-grade accelerometer todetermine the intensity of your movement and accu-mulate the time you spend really moving. It studiesand determines the intensity of your movement 4 sec-onds at a time. If it determines those seconds are atmoderate intensity or above, it adds that time to theactivity minutes.


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Frequently Asked Questions

1. Will my activity monitor work properlyif it’s in my pocket?

No. To work properly, your activity monitor shouldbe worn on your belt or waistband.

2. Will my activity monitor work if I run?

Yes, it works for running.

3. How can I clear my steps or calorieswithout removing the battery?

While in the Real-time Display mode, press andhold SET for more than five seconds to reset alldata (including memory). This will clear all yourSTEPS, DIST (distance) and ACT MIN (activityminutes), as well as everything stored in memory.Note: this does not affect the clock, stride length,or activity intensity threshold parameters.

4. Can I change to a metric display on theNL-1000?

Yes, you can display your stride length in centime-ters (instead of feet/inches) and distance in kilo-meters (instead of miles). To do so, remove thebattery cover and the battery. Locate the smallswitch to the upper right of the battery and use atoothpick to slide the switch up to cm (by defaultit is on inch). Reinstall the battery and its cover.The NL-1000 will show you it is in metric mode byflashing “M” during startup.


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5. My activity monitor deducted somesteps! Why?

Your activity monitor contains a computer chipthat measures the amplitude and frequency ofyour movement and determines whether it shouldcount as a step. If your movement should notcount, the NL-1000 quickly adjusts by deducting astep or two from your accumulated “score.”Don’t let this alarm or discourage you; it’s simplyhow the activity monitor functions to ensure youget an accurate count.

6. My activity monitor seems to be reset-ting randomly each day.

Check and make sure the time is set correctly.The pedometer resets itself at midnight, so if yourclock is not set correctly, it will reset at an arbi-trary time of day. If it resets at noon, you’veprobably switched AM and PM.

7. What can I do if my NL-1000 gets wet?

Like any electronic device, water can ruin your NL-1000. The best way to try to save a water-logged device is to get the battery out as quicklyas possible, then let it dry completely before youtry to reinstall a new battery.

8. What can I do if the plastics look bubbled or warped?

Warped plastics mean the Activity Monitor gottoo hot (in a hot car or the clothes dryer, forexample). You need to replace the device.

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BATTERYINSTALLATIONYour activity monitor uses one, 3-volt CR2032 battery.Your product shipped with one battery, which shouldlast about 18 months, depending on how much youuse it.

When the battery runs low, a battery icon like the onebelow will appear at the bottom of your LCD panel.

Follow the steps on the next page to install or replaceyour battery.

NOTE: If you won’t be using your activity monitor fora period of time, remove the battery to prevent anychance of corrosion and to spare the energy in yourbattery.

BATTERY INSTALLATION

BATTERY INSTALLATION

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How to Install the BatteryTo install the battery, take these steps:

1. Hold the activity monitor firmly and use your fin-ger or a coin in the slot above the battery com-partment to pop open the battery cover.

2. Identify the top “+” side of the battery.

3. Place the right side of the battery under the smallledge on the right side of the battery hole, mak-ing sure the “+” side is facing up.

4. Press the battery down until it slides firmly andsecurely into the battery slot. If with soft pressurethe battery does not seat properly, make sure youhave the right side of the battery under the smallledge on the right side of the battery hole.

5. Identify the small tab on the battery case cover.

6. Place that small tab in its small hole at the bottomof the battery compartment.

7. Snap the top of the battery cover back on. That’sit! Now, it’s time to set the clock.

Note: The LCD panel will display all characters for afew seconds, show the name of the device “NL1000” and then revert to 0:00, with the first ‘0’flashing. The NL-1000 is now in Set Mode.

FIRST THINGS FIRST: USING YOUR ACTIVITY MONITOR

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FIRST THINGSFIRST: USINGYOUR ACTIVITYMONITORThis section provides step-by-step instructions for programming your activity monitor and teaches youabout the various features.


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Battery Cover

LCD

Clip

1. Open your activity monitor. Looking at the top, grab the sides of the clip and useyour other hand to push the release tab.

Release Tab

Top view of closedactivity monitor

Battery (CR-2032)

cm / inches switch

TIP: If you want

the NL-1000 inmetric mode,use a toothpickto push theswitch underthe batterycase cover frominches to cmBEFORE youinstall the bat-tery.

If you movethe switch withthe batteryinstalled, youneed to removeand reinstallthe battery forthe ActivityMonitor to rec-ognize yourchange.

See the FAQssection formore informa-tion on themetric mode.

Clip

Get Acquainted With Your New ActivityMonitor

Release Tab

Front view of openactivity monitor

Front view of closedactivity monitor

Battery Cover


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2. Understand the three basic operatingmodes:

• Set Mode — You access this mode automati-cally after installing the battery or manuallywhen updating the clock or stride length.

• Real-time Display Mode — This modeshows current-day STEPS, TIME OF DAY,DISTANCE and ACTIVITY MINUTES (minutesspent at or above moderate intensity).

• Memory Mode — Access this mode onlywhen you want to see the total step count,total distance, or your accumulated activityminutes for each of the last seven days.

3. Enter Set Mode.When the battery is changed, the LCD panel willautomatically start in the set mode with the clockflashing. You can enter the Set Mode manually bypressing and holding the SET button for 3 seconds.

4. Set Clock.

To enter the Set Mode manually, press and hold theSET button for 3 seconds.

DID YOUKNOW?

The arrow atthe top of thescreen identi-fies the infor-mation you arelooking at. Inthis case, theactivity moni-tor would bedisplaying DIST(distance).

You are now in Set Mode, andcan begin setting the currenttime of day.

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1. Press the + button until the flashing digit reflectsthe correct hour. Use the – button to back up, ifneeded. Pay attention to the AM or PM belowthe hour to set the correct time.

2. Press SET to move on to minutes.

3. Press the + button until the flashing digits reflectthe correct minutes. Use the – button to back up,if needed.

4. Press SET to record your changes.

5. Set Stride Length.For instruction on determining the length of yourstride, see pages 22-23.

1. The default stride length setting is 2’6” whichreflects the average stride length. Units for thestride length setting are in feet and inches. Pressthe + button to increase the stride length until theflashing digits reflect your stride. Use the – but-ton to back up, if needed. (See the photo onpage 20.)

DID YOUKNOW?

The NL-1000resets itself tozero automati-cally at mid-night eachnight. Yourtotals are automaticallystored in memory.

That is why it isvery importantto get yourclock set correctly, soyour activitymonitor doesnot reset at anarbitrary timeduring the day.Talk about confusing!

Use the +and – buttonto changethe hour and minutes

Use SET torecordchanges

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2. Press SET to record your changes and advance toReal-time Display Mode.

Use the + and– button tochange thestride length.

Use SET torecord yourchanges.

DID YOUKNOW?

If you enter a setting incorrectly andneed to backup at anypoint, press SETto advancethrough therest of thestart-upsequence andstart over. TheActivityMonitor willremember thevalues youhave alreadyentered.

ADVANCED FEATURES OF THE NL-1000

Your NL-1000 activity minute timer is automatically setat a threshold of 4 - 9. You may set the lower andupper bounds of the intensity level anywhere from 1 to9. Any activity performed at an intensity in betweenand including your chosen bounds will add time to theactivity minutes. Note: If you replace the battery at alater time, the activity intensity threshold will defaultback to 4 - 9.

1. Hold the SET button down for three seconds to goto the Set Mode.

2. Once you see the clock flashing and “SET“ at thebottom of the LCD screen, you are in the SetMode. Press the MODE button and the SET buttondown at the same time.

How to modify the activity intensity level of your NL-1000:

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DID YOUKNOW?

People wholose weight atthe rate of oneto two poundsper week are the mostsuccessful atkeeping off theweight.

To lose one totwo poundsper week, youneed to burn3,500 to 7,000more Caloriesper week thanwhat you consume.

That meansyour totalcaloric lossneeds to be500 to 1,000Calories morethan what youconsume eachday.

3. Press the SET button.

4. You will see Ac 4-9 appear on the LCD screen.

5. Use the + or – buttons to increase or decrease thelower bound.

6. Press SET again to change the upper bound. Usethe + or – buttons to increase or decrease theupper bound.

7. Press SET three times to move through the clocksetting and stride length setting screens andreturn to Real-time Display Mode.

Light Intensity 1.0 1.8

2.0 2.3

3.0 2.9

Moderate Intensity 4.0 3.6

5.0 4.3

6.0 5.2

Vigorous Intensity 7.0 6.1

8.0 7.1

9.0 > 8.3

Activity Level Estimated MET

Activity Level and EstimatedCorresponding MET Level Equivalents

FIRST THINGS FIRST: DETERMINING YOUR STRIDE LENGTH

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How to Determine Your Stride Length

When walking, your stride length is the distance fromthe toe of your front foot to the toe of your back foot(or the heel of the front foot to the heel of the backfoot).

Before you can program stride length into your stepcounter, you must determine your stride length. To do this, you must walk or run a given (measured) distance while counting the number of steps it takesto travel that distance. (Your goal here is simply tofind your average stride length.) There are severalmethods of doing this:

1. Lap-Around-Track MethodThis is the most accurate method:

1. Go to a college or high school track.

2. Find out the distance of the track. (Most outdoortracks are 440 yards or 400 meters, althoughsome indoor tracks are 200 meters.)

3. Walk around the inside lane once, counting thenumber of steps you take. (Or, let your stepcounter do the counting for you!)

4. Convert from meters to feet, if necessary.

A 440-yard track is 1,320 feet, a 400-meter trackis 1,312 feet, and a 200-meter track is 656 feet.

5. Divide the length of the track (in feet) by thenumber of steps you took.

Example: Terry took 520 steps around a 400-meter track. The track equals 1,312 feet. 1,312 feet ÷ 520 steps = 2.52 feet per stepTerry’s stride length = 2‘ 6”

TIP:The most accurate wayto measureyour stridelength is to figure out howmany steps it takes you to walk ameasured distance.

You can measure a distance usingyour car, but itwon’t be asaccurate asusing a track.You can alsouse a treadmillif it’s calibratedaccurately(which isn’talways thecase).

FIRST THINGS FIRST: DETERMINING YOUR STRIDE LENGTH

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6. Convert the whole number and decimal to feetand inches. For example, 2.84 feet per step is 2‘and (0.84 * 12 = 10.08) 10”.

2. The 10-Steps MethodThis method yields quick, fairly accurate results.

1. Mark a starting point on the ground.

2. With the tips of your shoes at the starting point,stand with your feet together.

3. Take 10 steps and stop.

4. Mark your stopping point on the ground (thepoint at the tips of your shoes).

5. Measure the distance traveled (in feet).

6. Divide the number of feet you traveled by 10 (thenumber of steps you took).

7. Convert the whole number and decimal to feetand inches (for instance 2.84 = 2’ 10”).

3. Approximating This method is the easiest, but least accurate:

Females1. Multiply 0.413 by your height in inches.

2. Divide by 12.


Males1. Multiply 0.415 by your height in inches.

2. Divide by 12.


USING MEMORY MODE

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USING MEMORYMODEYour Activity Monitor stores seven days of steps, distance, and activity minutes. This feature is nice forthose who want to compare current activity levels towhat was accomplished earlier in the week.

To access this mode, press the MEMORY button.

USING MEMORY MODE

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After the display shows Days 1through 7, the display changesto ALL and flashes your totalsteps for the week.

DID YOUKNOW?

When inMemory mode,the display continues toflash until oneof the follow-ing happens:

• You pressMEMORY toadvance to thenext day inmemory. (Youmust go all theway throughthe MEMORYsequencebefore return-ing to Real-time Display.)

• You don’tpress any but-tons. After onefull minute ofbeing leftalone, theActivityMonitor willreturn to theReal-timeDisplay mode.

A single digit will flash, signify-ing which day is being displayed. 1= yesterday, 2 =two days ago, 3 = three daysago, etc.

For example, if today isMonday, then “1” would beSunday, “2” would beSaturday, “3” would be Friday,etc.

The next flashing number is thetotal number of steps accumu-lated on that day. PressMEMORY to advance to thenext day.

Steps When your indicator arrow is on STEPS, your displayshows two pieces of alternating, flashing data: theday and the number of steps accumulated for thatday.

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USING MEMORY MODE

After the display shows Days 1through 7, the display changesto ALL and flashes your totaldistance for the week.

TIP:

The NL-1000activity moni-tor can displayonly 199,999total steps fora single day orentire week.

Though it isunlikely thatyou will walkover 200,000steps in oneweek, if youdo, the totalwill stop at199,999.

Don’t worry,you can stilladd your previ-ous 7 days ofdata by hand.(You may alsowant to replacethose sneakers!)

Distance When your indicator arrow is on DIST, you’ll see twopieces of alternating, flashing data: the day and thedistance accumulated for that day.

A single digit will flash, signify-ing which day is being dis-played. 1= yesterday, 2 = twodays ago, 3 = three days ago,etc.


The next flashing number is thedistance accumulated on thatday. Press MEMORY toadvance to the next day.

USING MEMORY MODE

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DID YOUKNOW?

When lookingat your ActivityMinutes totalfor the entireweek, yourActivityMonitor dis-plays the hoursand then min-utes, separatedby the letter‘h’. A readingof 3h30 meansthe previous 7days’ total is 3hours and 30minutes, forexample.

After the display shows Days 1through 7, the display changesto ALL and flashes your totalaccumulated activity hours andminutes for the week.

A single digit will flash, signify-ing which day is being displayed. 1= yesterday, 2 =two days ago, 3 = three daysago, etc.


The next flashing number is thetotal activity minutes accumu-lated on that day. PressMEMORY to advance to thenext day.

Activity Minutes When your indicator arrow is on ACT MIN, your dis-play shows two pieces of alternating, flashing data:the day and the activity time spent at or above mod-erate intensity that day.

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HOW TO WEAR YOUR ACTIVITY MONITOR

HOW TO WEARYOUR ACTIVITYMONITORFor accurate and reliable readings, you must wearyour activity monitor correctly. This section points outways you should and should not wear your activitymonitor.

It’s essential that you take a few minutes at first toexperiment with its position on your body so you’llhave accurate results.

HOW TO WEAR YOUR NL-1000

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Situation

Wearing a beltor clothing witha waistband

Instructions

1. With the NEW-LIFESTYLESdecal facing out, slide theclip onto a belt, waistbandor horizontally hemmedpocket — halfway betweenyour belly button and hip.

Note: The activity monitorclip should be against yourbody. When you open thedoor, the screen shouldface you.

2. If you purchased theoptional security strap,attach its bulldog clip ontoa belt loop, waistband orbelt — or to a bunched-uppiece of nearby material.

Note: The optional securitystrap serves as a safety netfor your activity monitor.

3. Take the 20 Steps Test (seepage 33) to make sureyou’ve placed your activitymonitor correctly.

How to Wear Your Activity Monitor


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Situation

Wearing a dresswithout a sturdybelt or waist-band

Instructions

1. With the NEW-LIFESTYLESdecal facing in toward yourbody, slide the clip onto thewaistband of your under-wear.

Note: The activity monitorclip should face out. (Whenyou open the door of theactivity monitor, the dooropens toward your bodyand the screen will not faceyou.)

2. If you purchased theoptional security strap,attach its bulldog clip ontothe waistband of yourunderwear.


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TIP:

Do NOT carryyour activitymonitor in yourpocket. If it hasroom to movein the pocket,it’s not likely toremain upright,which couldaffect the accuracy ofyour stepcount.

How NOT to Wear Your Activity MonitorThis chart outlines some common mistakes peoplemake when wearing their activity monitors. Whenworn improperly, the activity monitor cannot accu-rately count your steps.

INCORRECT

If you purchased asecurity strap DON’T,attach your activitymonitor by the security strap alone.

DON’T wear it near your belly button.

CORRECT

DO attach it to a belt, waistband or a horizontal pocket on your pants or jeans.

DO wear it closer to your hip.

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INCORRECT

DON’T wear it where your tummycan push it out ofplace.

DON’T wear your activity monitor on a slanted pocket.

CORRECT

DO wear it closer to your side, whereyour tummy won’t interfere.

DO wear it on your waistband, a belt or ahorizontal pocket(shown above).


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Factors That Can Affect Your Test

• Protruding Tummy — Your tummy can pushyour activity monitor out of position.

• Walking Too Slowly — You may affect yourresults if you walk slower than two miles perhour.

• Walking on Thick Carpet or Scuffing Feet — A certain gravitational force isrequired for the activity monitor to register astep.

• Wearing Unit on a Flimsy Waistband — Insome cases, the waistband will roll and flipyour activity monitor forward or upside-down.

The 20 Steps TestFollow this procedure to test the placement of theactivity monitor on your body. NOTE: This procedurewill reset all information in your monitor except whatyou entered in the Start-up mode.

1. Press and hold SET for more than five seconds toreset your steps.

2. Walk 20 steps.

3. Check the number of steps registered.

4. If it hasn’t registered 19 to 21 steps, move theactivity monitor to a different spot on your waist-band and repeat until you find the most accurateposition for your body.

WARRANTY INFORMATION

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WARRANTYINFORMATION Limited WarrantyYour NEW-LIFESTYLES NL-1000 activity monitor iswarranted to the original purchaser or recipientagainst manufacturer’s defects in materials and work-manship under normal use and conditions, as deter-mined by NEW-LIFESTYLES, for one year from thedate of purchase. During the warranty period, NEW-LIFESTYLES will repair or replace your defective activitymonitor, or return your money — we choose themost appropriate solution for your situation.

This warranty does not apply to batteries, LCD pan-els or damage incurred through misuse, abuse, mis-handling, negligence, accident, tampering, unautho-rized repair or use in violation of the operatinginstructions. A few specific examples of things notcovered by this warranty are breaking the case, break-ing the clip, breaking the liquid crystal display, or

WARRANTY INFORMATION

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TIP:

If you’re notsure whetheran item is covered underwarranty, [email protected] return-ing anything.

NEW-LIFESTYLES willnot replaceunits with damage notcovered by thewarranty, suchas breaking thecase, clip orLCD, or expos-ing the activitymonitor towater.

exposing the activity monitor to water. Be careful not to get the unit wet, break the clip or drop youractivity monitor. Units with this type of damagewill not be replaced.

To return a defective product under warranty, send it— along with the requested supporting documenta-tion (see below) — to NEW-LIFESTYLES, INC.; 5201NE Maybrook Rd.; Lee’s Summit, MO 64064. We mustreceive your activity monitor as well as all supportingdocumentation within the warranty period.

Warranty Return FormIn the event that you discover a warranted defect,place the following in a crush-resistant mailer: 1) theactivity monitor, 2) this form, 3) your dated salesreceipt and 4) $8.00 if in the U.S. or $15.00 if inCanada or Mexico (for return shipping and han-dling) in the form of a check or money order in U.S.funds made payable to: NEW-LIFESTYLES, INC.

Name _____________________________________

Address ___________________________________

City ________________ State _____ ZIP _________

Phone number (____)___________________________

E-mail _____________________________________

Where purchased _____________________________

Purchase price ________________________________

Problem with product _________________________

_____________________________________________

Check # __________ Amount Enclosed: $__________

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SETTING GOALS FOR YOUR NEW LIFESTYLE

SETTING GOALSFOR YOUR NEWLIFESTYLENEW-LIFESTYLES wants you to be the best you canbe. If you’ve purchased the NEW-LIFESTYLES NL-1000activity monitor to help you improve your overallhealth — hooray! But many of you have sought outthis product while pursuing a more specific health-related goal, such as:

• Lose weight • Lower cholesterol• Lower blood pressure • Fight off osteoporosis• Decrease stress


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Regardless of your goal, take the time to capture it onpaper. People who write down their goals are morelikely to achieve what they want.

When defining your goals, follow the road map ofSMART goals:

A Note About Strength Training forWomenWhen making weight-loss goals, remember toinclude strength training in your schedule two tothree times per week. Many women shy awayfrom strength training because they don’t wantto “bulk” up. However, for most women, thisisn’t an issue.

The benefits of weight training are hard toignore: Stronger muscles burn more calories thanweaker ones. Therefore, people who do strengthtraining can eat more without gaining weight.

With the right strength training program, you’llbuild muscle strength and endurance. Your mus-cles will be more defined (thus less flabby!), andyou will not get tired as quickly when exercising.

Increasing muscle mass also increases bone min-eral density, which is important in preventingosteoporosis.


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TIP:

Share yourgoals with people whowill be supportive ofyour efforts —and then celebrate youraccomplish-ments together!

TIP:

Review your goals frequently. You may findyou achieveyour goals a lotfaster than youthought andthat you needto create newones!

Specific: Specific goals stand a better chance ofbeing accomplished. A goal of “walking morewhile at work” is troublesome because it’s hardto know what you’re working for. “Walking

4,000 steps while at work” is much more specific.

Measurable: Establish criteria to help youevaluate progress toward goal achievement.One way to make a goal measurable is to

ask how you’ll know when it’s accomplished. “I wantto walk more” isn’t easy to measure, but “doublingmy daily steps” could be measurable.

Action-Oriented: This is the “how” of yourgoal — your road map to attaining your goal. Ifyour goal is to “develop healthy eating habits,”

make it action-oriented by developing subgoals suchas “carrying an apple at all times for a snack” or “eating two vegetables per meal” — both ofwhich contribute to healthful eating habits.

Realistic: Set goals that are challenging — yetpossible! If a goal is always out of reach, youmay get discouraged and quit progressing. Berealistic and you’re more apt to succeed.

A very sedentary person who normally takes 1,000steps a day might set an initial goal of 3,000 dailysteps. After achieving that, she could bump her newgoal to 5,000 steps… then 7,000 and finally 10,000!

Time-Stamped: Establish a deadline for goalcompletion. Be realistic so you don’t set your-self up for failure. “Being able to walk a 15- or

20-minute mile by month-end” has a deadlineattached and gives you something to strive for.

39


Sample SMART GoalsHere are a few examples of SMART goals you canmodel your own goals after:

• “I want to lose 10 pounds by the end of June bywalking and increasing my daily physical activity. Iwill burn at least 3,500 activity calories per weekthrough walking and strength training. I will alsoeat five servings of fruits and vegetables each daybetween now and June.”

• “To lose a pound a week, I want to increase mydaily total caloric expenditure from 1,500 to2,000, while maintaining my current caloricintake. I will walk to and from lunch instead ofdriving over the next month. I will also use thestairs instead of the elevator whenever stairs arean option. If I have not burned at least 2,000calories by the time I get home each evening, Iwill take my dog for a walk around the neighbor-hood until I hit my goal.”

Your GoalsUse this space to write out your goals. Be sure to dateyour goals. (This is helpful when you revisit your goalslater!)

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Steps and Activity Minutes LogHere’s a place to record your daily steps and MVPA(moderate-to vigorous physical activity) minutes. Weencourage you to record your daily totals to help youmeasure your progress toward your goals. It also canbe very motivational to look back over your progressand see where you started!

See our website at www.new-lifestyles.com for our other great products, including activity loggingsystems. We have paper charts, calendars, and onlinetracking systems like www.everystepcounts.com

Tues. Wed. Thurs. Fri. Sat. Sun.Mon.

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