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The binder itself is just a regular A4 2-ring insert binder which I have prettied-up with scrapbooking paper. In the front and back pockets I have an outline of the program and shopping lists (current and old) and also a sheet with my measurements and markers (how fast I can run 1km, how many pushups I can do, heartrate, how long I'm out of breath etc). The first section of my binder is a bunch of blank weekly plans. I plan out my meals and exercise in these. Old ones go to the back of the pile.
Then I have five dividers labelled Breakfast; Lunch; Dinner; Snacks/Desserts; Fitness/Exercise. These contain ideas, inspiration, printouts etc that I use to create my weekly plan.
Some of the meal ideas I have used: iVillage, weightlossresources.co.uk, Lite'n'easy
Some of the exercise information I have included comes from: Coles SimplyLess, Shape Magazine, C25k, Hundred Pushups, and I also have a list of youtube videos that I like. I have pages and pages of info on stretches!!
I track my weight on the wiifit and log food/exercise on MyFitnessPal
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