NL-2000 User's Guide rev...• Exercise daily, just like you’d brush your teeth. Exercise must become a habit done “just for you.” • Don’t smoke or use tobacco products and

1

NEWLIFESTYLESNL-800 ACTIVITY MONITORUser’s guide & record book

2

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

3

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 • 10Frequently 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 • 18

Using Memory Mode • 20Steps • 21

CONTENTS

4

How to Wear Your Activity Monitor • 22How to Wear Your Activity Monitor • 23How NOT to Wear Your Activity Monitor • 25The 20 Steps Test • 27

Warranty Information • 28Limited Warranty • 28Warranty Return Form • 29

Setting Goals for Your New Lifestyle • 30SMART Goals • 32Sample SMART Goals • 33Your Goals • 33Steps Log • 34

WELCOME TO YOUR NEW LIFESTYLE

5

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.


6

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.


7

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.


8

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.


9

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

10

HOW YOUR ACTIVITYMONITORWORKS Your activity monitor is a very sophisticated piece ofequipment. It measures vertical acceleration (up anddown motion) to count steps.

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,etc. That’s OK, because the goal of the 10,000 steps


11

program 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 12.)

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, page22, and The 20 Steps Test, page 27.)


12

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, as well as all the steps stored in memory.Note: this does not affect the clock.

4. 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-800 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.�


13

5. 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.

6. What can I do if my NL-800 gets wet?

Like any electronic device, water can ruin your NL-800. 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.

7. 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.

14

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

15

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 “NL800” and then revert to 0:00, with the first ‘0’flashing. The NL-800 is now in Set Mode.

8

8

FIRST THINGS FIRST: USING YOUR ACTIVITY MONITOR

16

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

8


17

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

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.

Clip

Get Acquainted With Your New ActivityMonitor

Release Tab

Front view of openactivity monitor

Front view of closedactivity monitor

Battery Cover


18

2. Understand the three basic operatingmodes:

• Set Mode — You access this mode automati-cally after installing the battery or manually toupdate the clock.

• Real-time Display Mode — This modeshows current-day STEPS, and TIME OF DAY.

• Memory Mode — Access this mode whenyou want to see the total step count for eachof 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 yourstep total.

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

19


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 and advance toReal-time Display Mode.

DID YOUKNOW?

The NL-800resets 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

USING MEMORY MODE

20

USING MEMORYMODEYour Activity Monitor stores seven days of steps. Thisfeature is nice for those who want to compare currentactivity levels to what was accomplished earlier in theweek.

To access this mode, press the MEMORY button.

USING MEMORY MODE

21

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.

22

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-800

23

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 27) to make sureyou’ve placed your activitymonitor correctly.

How to Wear Your Activity Monitor


24

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.


25

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.

26


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).


27

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

28

WARRANTYINFORMATION Limited WarrantyYour NEW-LIFESTYLES NL-800 activity monitor is war-ranted to the original purchaser or recipient againstmanufacturer’s defects in materials and workmanshipunder normal use and conditions, as determined byNEW-LIFESTYLES, for one year from the date of pur-chase. During the warranty period, NEW-LIFESTYLESwill repair or replace your defective activity monitor, orreturn your money — we choose the most appropri-ate 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

29

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: $__________

30

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-800activity 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


31

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.


32

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.

33


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!)

____________________________________________

____________________________________________

____________________________________________

____________________________________________


34

Steps LogHere’s a place to record your daily steps. We encourage 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.

TIP:

Get an idea ofhow manysteps you aver-age on a nor-mal day. Thenwork slowlytoward yourgoal. You cando it!

Week #


35

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



36




37



Documents

NL-2000 User's Guide rev...• Exercise daily, just like you’d brush your teeth. Exercise must become a habit done “just for you.” • Don’t smoke or use tobacco products and