H

Start the Challenge Today!

ealth Challenge

Enhance your health with Sleep, Activity, and Nutrition.

Performance Triad

26 Week
The health challenge is designed for adult 

Family Members, Spouses, Pre-Retirees, 

and Retirees. The challenge incorporates 

elements from the Performance Triad as well 

as tips and guidelines from the Centers for 

Disease Control and Prevention, U.S. Food 

and Drug Administration, the Food, Nutrition, 

and Consumer Services, the National Sleep 

Foundation, the American Council on Exercise, 

and the American College of Sports Medicine.

Introduction to the Challenge

The Performance Triad challenges you to 

enhance your health! Sleep, Activity, and Nutrition 

(SAN) are vital components to healthy living. 

However, getting all three can be difficult when 

other responsibilities compete for your time and 

energy. The Performance Triad 26-Week Health 

Challenge is designed to kick start healthy 

habits that you will have for a lifetime. 

Experts recommend that you:

� Get at least 7-8 hours of sleep each night

� Take 10,000 steps during your everyday 

routine.

� Get at least 150 minutes (2 hours and 30 

minutes) of moderate-intensity activity and 

2 days of muscle strengthening activity per 

week.

� Make half your plate fruits and vegetables 

each day (which is about 8 servings of fruits 

and vegetables each day). 

� Build a healthy plate with lean proteins, 

fruits, vegetables, whole grains, and dairy 

each day. 

� Get 10 minutes of movement 

every hour.

This challenge is for adults. Over the next 26 

weeks, whether or not you follow all of these 

recommendations, you will receive tips that 

will help you work toward your personal health 

goals. Take the challenge for healthy living!

Performance Triad 26 Week Health Challenge

Disclaimer: Always consult 

your physician before starting 

any new exercise program. 

Take the challenge for healthy living!
WEEK 1

Personal Sleep Goal

How much sleep are you getting? Keep track of how many hours you 

sleep every night this week with the SAN Baseline Tracking Chart that 

can be found at the end of this challenge.

Personal Activity Goal

How much physical activity are you getting? Track your activity this week 

with the SAN Baseline Tracking Chart. Examples: going for a walk, biking, 

jogging, lifting weights, etc.

Personal Nutrition Goal

What are you eating and drinking? Write down everything you eat and 

drink each day this week in the SAN Baseline Tracking Chart. 

WEEK 2

Personal Sleep Goal

Now that you have an idea of your sleep habits, did you get 7 - 8 hours of 

restful sleep each night?

Common barriers for achieving healthy sleep include:

1. Variable bedtime and wake time

2. Inability to fall asleep or stay asleep

3. Work or family responsibilities 

4. Busy schedule (social, work, family)

5. Stress

6. Poor sleep environment (light, loud, electronics)

7. Caffeine or nicotine use close to bedtime

Dedicate 8 hours each night for the next week, just for sleep.

Personal Activity Goal

How did you do? Take a look at the activity you wrote down from last 

week. How can you increase your daily physical activity? What do you 

want to achieve by the end of this challenge? 

Personal Nutrition Goal

Take a look at what you ate last week. Did you make half your plate fruits 

and vegetables? Did you choose whole grains? Did you include dairy at 

most meals? Check out www.choosemyplate.gov for tips to improve your 

food choices, eat better on a budget, and liven up your meals with great 

recipes. Also, visit http://www.fruitsandveggiesmorematters.org/healthymeal-planning-guide for meal-planning guidance tips and tricks!

WEEK 3

Think about what could keep you from reaching your Activity, Nutrition, and 

Sleep goals? What can you do to overcome these barriers?

Sleep Goal

How did you do? If you wake up at the same time every day, you reset 

your body’s clock called the circadian rhythm. Try waking up at the same 

time every day , making sure that you get 8 hours of sleep. If you can’t 

do 8 hours, add at least 15 - 30 minutes to your average sleep time. 

Keep a consistent wake time, even on weekends! 

Activity Goal

Short on time? Start small. Take a 5 - minute walk each day this week.

Nutrition Goal

Check your waist circumference using a string or tape measure, use this 

link to find out how: http://www.myhealthywaist.org/evaluating-cmr/

clinical-tools/waist-circumference-measurementguidelines/index.html 

Note your result. 

Men with a measurement over 40 inches and women with a 

measurement over 35 are at very high risk for cardiac disease, diabetes, 

and high blood pressure. This challenge should help you decrease your 

waist circumference and reduce your risk of chronic conditions. 

Set a goal to increase your fruit and vegetable intake daily this week. 

Use fruit as a dessert and vegetables as a snack. For more ideas visit: 

http://www.choosemyplate.gov/healthy-eating-tips/ten-tips.html

WEEK 4

Sleep, Activity, and Nutrition Goal

Your local Army Wellness Center (AWC) is a great resource to help you 

with your goals. Stop by your AWC to learn about the services they 

provide to beneficiaries. The best part is...all the services are free! 

Sleep Education, Weight Management and Metabolic Testing, Exercise 

Testing and Exercise Prescription, Stress Management Education and 

Biofeedback, Nutrition Education, Wellness Coaching, Body Composition 

Analysis, and Health Assessments. http://phc.amedd.army.mil/

organization/institute/dhpw/Pages/armywellnessCentersOperation.aspx 

If your installation does not have an AWC, contact your local Medical 

Treatment Facility (MTF) for other helpful health resources.

Check your Military Medical Treatment (MTF) Center for a nutrition clinic. 

Nutrition clinics accept self-referrals for nutrition counseling or ask your 

primary care provider for a referral to a registered dietitian nutritionist, 

especially if you have a pre-existing medical condition (particularly 

diabetes, elevated cholesterol, high blood pressure, or any condition that 

may limit your food choices).

WEEK 5

Think about what motivates you to live a healthier lifestyle. What can you 

gain from increasing your activity, eating healthier and getting more 

sleep? How will you feel when you reach your goals?

Sleep Goal

Check your sleep environment. Make sure it is dark, quiet, and a 

comfortable room temperature. Don’t use electronic devices in the 

bedroom this week. 

Activity Goal

Have you been sitting down on the job or at home? Walk around for a 

few minutes at least once every hour. Staying active throughout the day 

can help you fight chronic conditions, stress and unwanted weight gain.

Nutrition Goal

Breakfast and lunch are your best energy producing meals. Focus 

on foods you need - start with breakfast. Eat a breakfast that helps 

you meet your food group needs. People who skip breakfast have 

less energy and often weigh more. Check out this link: http://www.

choosemyplate.gov/weight-management-calories/weight-management/

better-choices/foods-you-need.html

WEEK 6

Check your progress. Track your progress this 

week with the SAN 6-Week Check-In Tracking 

Chart. Have your SAN habits improved? 

Sleep Goal

Caffeine and nicotine are stimulants. 

Did you know that caffeine even 6 hours 

before lights out will affect your ability 

to fall asleep and total sleep time? Stop 

caffeine 6 hours before bedtime. Visit 

the AWC to learn strategies to eliminate 

nicotine use. 

Activity Goal

Did you know that adults who regularly 

engage in physical activity have a lower risk 

of depression? Take a 10-minute walk every 

day this week.

Nutrition Goal

Not sure what to eat and drink? Try starting 

with a plan. A daily food plan will help you 

meet your nutrient needs while staying within 

your calorie limits. Use this link to get started: 

http://www.choosemyplate.gov/weightmanagement-calories/weight-management/

what-consume.html

WEEK 7

Sleep Goal

Checking your clock throughout the night? Move 

the clock out of reach and out of sight. When the 

alarm goes off, you’ll have no choice but to get 

out of bed and start moving. You’ll discover that 

you will stop worrying about how much longer 

you have left to sleep. 

Activity Goals

Are you injured or have a chronic 

condition? Don’t let that slow you 

down. Contact your local AWC for 

a health assessment and learn 

what exercise activities are best for 

you. http://phc.amedd.army.mil/

organization/institute/dhpw/Pages/

ArmyWellnessCentersOperation.aspx

Nutrition Goal

Make at least half your grains whole. Whole 

grains contain the entire grain kernel ― the 

bran, germ, and endosperm. Commonly 

eaten whole grains include: popcorn, whole 

wheat bread or crackers, oatmeal, brown rice. 

There are many types of whole grains, to learn 

more visit:

http://www.choosemyplate.gov/food-groups/

grains.html

http://www.choosemyplate.gov/videos.html

 Kick start healthy habits with the Performance Triad 26 Week Health Challenge

Use the ARMY H.E.A.L.T.H. website for more resources to help you meet 

your activity and nutrition goals. Go to http://armyhealth.pbrc.edu.

Stop by your local Army Wellness Center to learn about the healthy nutrition, weight management, and health assessment services they provide.
WEEK 8

Sleep Goal

Nap wisely. Napping can be a good way to make up for poor/reduced 

nighttime sleep, but naps longer than 1 hour or taken late in the day 

(after 3 PM) can cause problems falling asleep. If you need to nap for 

safety reasons (ex. driving), try to take a short (30-60 minute) nap in the 

late morning or early afternoon (ex. right after lunch), to take the edge 

off your sleepiness. 

Activity Goal

Are you wary about strength training activities? No need to fret. Contact 

your local AWC for an appropriate fitness plan tailored to your needs. 

http://phc.amedd.army.mil/organization/institute/dhpw/Pages/

ArmyWellnessCentersOperation.aspx The American College of Sports 

Medicine (ACSM) also has great information about the importance 

of strength training. http://www.acsm.org/docs/current-comments/

strengthtrainingforbmh.pdf

Nutrition Goal

Remember to get your dairy. Consuming low-fat or skim dairy products 

provides health benefits - especially improved teeth and bone health. 

Also, dairy consumption reduces the risk for cardiovascular diseases and 

type 2 diabetes. For tips on making wise dairy choices visit: http://www.

choosemyplate.gov/food-groups/dairy-tips.html

WEEK 9

Sleep Goal

Don’t drink alcohol before bed. Alcohol can make you feel sleepy, but 

it disrupts and lightens your sleep several hours later. In short, alcohol 

reduces the recuperative value of sleep. Using nicotine and withdrawal 

from nicotine in the middle of the night can also disrupt sleep. See your 

healthcare provider if you need help to stop drinking or using nicotine 

products. 

Activity Goal

It is important to always warm-up before activity to reduce the risk of 

injury. Tailor your warm-up to your activity. Example: walk before jogging, 

jog before running; warm up shoulders, back, arms, and legs before 

lifting heavy objects.

Nutrition Goal

What you drink is just as important as what you eat. Many beverages 

contain added sugars and offer little or no nutrients...while others may 

provide nutrients, but too much fat and calories. Start by drinking 

more water - strive for 8-10 cups per day. Check out the top 10 tips: 

http://www.choosemyplate.gov/food-groups/downloads/TenTips/

DGTipsheet19MakeBetterBeverageChoices.pdf

WEEK 10

Sleep Goal

Get out of bed if you cannot sleep. Only return to bed (and stay in bed) 

when you feel sleepy. Do not try to force yourself to fall asleep – the 

harder you “try” to fall asleep, the less sleep you will obtain. If you wake 

up in the middle of the night, and cannot return to sleep within 20 

minutes, get out of bed and do something relaxing. Do not return to bed 

until you feel sleepy.

Activity Goal

How are you managing your time? What are your priorities? Think about 

what you did yesterday and make a list of tasks or activities that required 

at least 15 minutes of your time. Rank each task on a scale from 1 to 4 

(1 being most important and 4 being least important) If you have mostly 

1’s and 2’s, then you are most likely devoting your time to what is most 

important to you. If you have some 3’s and 4’s think about how you 

could have borrowed some of that time for physical activity. Now think 

about your schedule for this week. Where can you find time for activity?

Nutrition Goal

A little preparation goes a long way. Plan your meals for the week and 

shop with a grocery list. Check your fridge and pantry to see what items 

you have and what you need to buy. Have some extra time on your 

hands? Prepare meals in large batches to eat throughout the week or 

freeze for later. Check out these links: http://www.choosemyplate.gov/

weight-management-calories/weight-management/better-choices/cookhome.html 

http://www.choosemyplate.gov/downloads/PlanPurchasePrepare.pdf

http://www.choosemyplate.gov/videos.html#cookingwithmyplate

http://www.fruitsandveggiesmorematters.org/healthy-meal-planningguide

WEEK 11

Sleep Goal

Hungry before bed? Having a light snack (such as milk and crackers) 

can be helpful to curb hunger, but avoid eating a large meal close to 

bedtime. 

Activity Goal

Invite your family and friends to join you. Pick a physical activity you can 

do with your spouse, friends, or kids.

Nutrition Goal

Eating a variety of seafood can help prevent heart disease! Make 

seafood your main protein for 2 meals this week. If you are pregnant or 

considering becoming pregnant, avoid shark, swordfish, King Mackerel, 

and Tilefish since they can contain high levels of mercury. Eat up to 

12 ounces (2 servings) per week of other cooked fish or shellfish. 

Check local fish advisories. Visit this website for more information: 

http://www.choosemyplate.gov/food-groups/downloads/TenTips/

DGTipsheet15EatSeafood.pdf

WEEK 12

Check your progress. Track your progress this week with the SAN Midpoint 

Tracking Chart at the end of the challenge. How did you do compared 

to the Baseline and 6-Week Check-In chart? Have your SAN habits 

improved? If you met your goals, great! Continue to challenge yourself 

with new goals. If you fell short of your goals, keep trying!

Sleep Goal

Be sure to stop drinking caffeine at least 6 hours before going to bed. 

Activity Goal

Do the math. 150 minutes of moderate activity per week also equals 30 

minutes over 5 days. You can even get health benefits by being active 

10 minutes at a time. If you’re short on time this week, try to get your 

activity in 10-minute bouts. Check out the American Council on Exercise 

(ACE) for exercise ideas: http://www.acefitness.org/acefit/exerciselibrary-main/

Nutrition Goal

Know the caffeine content of the products you 

consume do not exceed 200 mg within an 

hour period of time, do not exceed 800 mg 

per 8 hours. Caffeine is most effective when 

taken in 100 mg doses, although much less 

may be effective for individuals who do not 

habitually consume caffeine. Side effects 

of too much caffeine include: 

feeling sick to the stomach, 

anxiety, shakiness, headaches, 

and elevated blood pressure. Learn 

more at:

http://www.energyfiend.com/quickchart-compare-caffeine-amounts

http://www.mayoclinic.com/health/

caffeine/NU00600

WEEK 13

You are half way through this challenge. If 

you need a boost in motivation, reward 

yourself. Pick something that is special 

to you and would feel good to earn. You 

can choose a small reward for meeting 

weekly goals, or a bigger reward when 

you meet a larger goal. Just make sure 

your reward won’t keep you away from 

your fitness goals. Examples: tickets to a 

sporting event or movie, a shopping weekend, a 

new tech gadget, DVD, hosting a dinner for friends.

Sleep Goal

Having trouble sleeping? Visit the National 

Sleep Foundation’s “Sleeping Smart” website 

at http://www.sleepfoundation.org/sleep-factsinformation/sleeping-smart

Activity Goal

Try a new activity this week. Examples: Join a 

fitness class, try a new fitness DVD, or learn a 

new sport or dance.

Nutrition Goal

Eating out this week? Be mindful about how your food 

is prepared. Choose dishes that are steamed, grilled, 

or boiled over fried or sautéed. Visit: http://www.

choosemyplate.gov/weight-management-calories/

weight-management/better-choices/eating-out.html

Set new goal through the Performance Triad 26 Week Health Challenge
WEEK 14

Sleep Goal

Empty your bladder just before you go to bed so that the urge to urinate 

does not disrupt your sleep.

Activity Goals

Regular physical activity can help maintain functional ability (the ability 

to do activities of daily living such as personal care and climbing stairs) 

and prevent falls in older adults. If you are an older adult, consult 

your doctor and/or a fitness professional for aerobic and musclestrengthening activities. Contact your local AWC to help you improve 

your physical fitness. http://phc.amedd.army.mil/organization/institute/

dhpw/Pages/ArmyWellnessCentersOperation.aspx 

Nutrition Goal

Feel satisfied and avoid overeating by using a smaller plate for meals. To 

see if you know how today’s portions compare to the portions available 

20 years ago, quiz yourself at: Portion Distortion http://hp2010.nhlbihin.

net/portion/portion.cgi?action=question&number=1 and Portion 

Distortion II 

http://hp2010.nhlbihin.net/portion/portion2.

cgi?action=question&number=1

You will also learn about the amount of physical activity required to burn 

off the extra calories provided by today’s proportions. 

WEEK 15

Sleep Goal

Avoid drinking alcohol before bed. Alcohol initially makes you feel sleepy, 

but disrupts and lightens your sleep several hours later.

Activity Goal

Aim to walk 10,000 steps during your daily routine. Use a personal 

fitness device, Smartphone app, or pedometer to count your steps.

Nutrition Goal

Check your empty calorie intake. Empty calories are foods with added 

calories from sugars, solid fats, and alcohol. These foods quickly use up 

your calorie allowance and fail to provide your body with the required 

nutrients. http://www.choosemyplate.gov/food-groups/emptycalories_

count_table.html

WEEK 16

Sleep Goal

Start building a better sleeping environment. Minimize disturbances by 

keeping your bedroom quiet, dark, and at a comfortable temperature

Activity Goal

Regular exercise increases blood flow, burns calories, and helps to 

maintain a healthy weight. Keep looking for opportunities for activity in 

your daily routine. Running errands? Park further from the entrance of 

the building. On your cell phone? Go hands free while you walk and talk. 

Ditch the elevator. Take the stairs whenever possible.

Nutrition Goal

Practice mindful eating. Eat slowly and enjoy your food. Stop eating 

when you feel full. Check out this website for tips to avoid mindless 

eating by changing your food environment: http://mindlesseating.org/

WEEK 17

Sleep Goal

Avoid large meals before bedtime.

Activity Goal

Want the same health benefits with less time? Bump up the intensity. 

Get at least 75 minutes (or 1 hour and 15 minutes) worth of vigorousintensity aerobic activity. Vigorous-intensity activities include: hiking 

uphill, jogging/running, swimming laps, singles tennis, biking faster than 

10 mph.

Nutrition Goal

Did you know that plant proteins are high in fiber and low in saturated 

fat? Add nuts, beans and peas (such as chickpeas), and soy products 

(such as tofu) to snacks and meals. http://www.choosemyplate.gov/

food-groups/downloads/TenTips/DGTipsheet6ProteinFoods.pdf

WEEK 18

Check your progress. Track your progress this week with the SAN 18-Week 

Check-In Tracking Chart at the end of the challenge. Have your SAN 

habits improved? Keep striving to live and maintain a healthy lifestyle!

Sleep Goal

Do you wake up with neck pains? It may be your pillow. Find a pillow with 

a shape and firmness that comfortably supports your head and neck.

Activity Goal

Remember muscle strengthening activities are also needed for overall 

health. Do at least 2 days of strength or resistance training per week. 

Get exercise ideas from the ACE: http://www.acefitness.org/acefit/

exercise-library-main/

Nutrition Goal

Save money by buying produce in season. Visit this site for recipes 

and to learn when fruits and vegetables are in season http://www.

fruitsandveggiesmorematters.org/what-fruits-and-vegetables-are-inseason

WEEK 19

Sleep Goal

Are you getting enough sleep? Did you know that driving while fatigued is 

as dangerous as drunk driving? 

http://drowsydriving.org/resources/drowsy-driving-video-gallery/

Activity Goal

Shake it up! You can also do a mix of moderate and vigorous activities. 

Try different exercise routines from the ACE: http://www.acefitness.org/

acefit/exercise-library-main/

Nutrition Goal

If you’re craving sweets, prepare a dish with fruit as a main ingredient. 

Some ideas include: frozen fruit smoothies, fruit salad, fruit parfait using 

low-fat yogurt. http://www.fruitsandveggiesmorematters.org/mainrecipes?catrec=7

WEEK 20

Sleep Goal

Are you a smoker? Nicotine is a sleep 

disrupter. Withdrawal from nicotine in the 

middle of the night can negatively impact 

nighttime sleep. Visit your healthcare 

provider for options about stopping nicotine 

product use. 

Activity Goal

The more activity you do, the greater the health 

benefits you get. Get at least 150 minutes of 

moderate-intensity aerobic activity this week.

Nutrition Goal

Bring a water bottle with you to drink from 

throughout the day. http://www.choosemyplate.

gov/food-groups/downloads/TenTips/

DGTipsheet19MakeBetterBeverageChoices.pdf

WEEK 21

Sleep Goal

Keep your sleep area dark and quiet. Cover windows 

with darkening drapes/shades or wear a sleep mask 

to block light.

Activity Goal

Household activities like vacuuming and gardening 

count as exercise as long as they are done with 

moderate intensity.

Nutrition Goal

Find at least two new healthy recipes to try this 

week. For recipe ideas, visit the Food, Nutrition, 

and Consumer Services (FNCS) Recipe Box: http://

www.fns.usda.gov/fncs-recipe-box Also check out 

recipes from Operation Live Well: http://www.

health.mil/Libraries/olw-materials/201310_

FINAL_OLWCookingTips_1.pdf

On a budget? Check out: http://www.

fruitsandveggiesmorematters.org/30-ways-in30-days-to-stretch-your-food-budget

and http://www.fruitsandveggiesmorematters.

org/healthy-meal-planning-guide

WEEK 22

Sleep Goal

Establish a “wind-down” routine for bedtime. 

Activity Goal

Don’t feel like getting to a gym or leaving your 

home? Pop in an exercise DVD or find a quick inhome workout.

Nutrition Goal

Use spices like garlic, lemon juice, and herbs to 

flavor food. Try to avoid adding salt when cooking. 

http://www.choosemyplate.gov/food-groups/

downloads/TenTips/DGTipsheet14SaltAnd

Sodium.pdf

Working toward personal health goals: Performance Triad 26 Week Health Challenge

Visit http://phc.amedd.army.mil/organization/institute/dhpw/Pages/ArmyWellnessCentersOperation.aspx to find the closest Army Wellness Center to you!
Use technology to help you reach your 

Sleep, Activity, and Nutrition goals!

Army Wellness Centers Can Enhance 

Your Sleep Quality, Increase Activity,

and Improve Your Nutrition! � H.E.A.L.T.H is a web and Smartphone app that helps promote 

healthy nutrition and exercise. H.E.A.L.T.H. is designed to help 

you maintain or lose weight and to improve your fitness by 

providing personalized nutrition and fitness plans. Register at 

http://armyhealth.pbrc.edu.

� Personal Fitness Devices: These devices combine biosensors, web 

or smartphone applications, and online communities so you can 

track your personal progress, create online competition between 

friends, and use the data to help motivate change.

� CBT-I Coach: An app for mobile phones and devices by the U.S. 

Department of Veteran Affairs (VA) for those experiencing 

insomnia. The app is based on the “Cognitive Behavioral 

Therapy for Insomnia in Veterans” therapy manual, and is 

meant to be used along with CBT-i treatment from a healthcare 

provider. The CBT-i Coach provides education on how sleep 

works, creating healthy sleep habits, and contains tools to 

improve sleep (such as relaxation exercises). Check it out at 

https://mobilehealth.va.gov/content/cbt-i-coach

� MyFitnessPal®: A free website where you can set goals for weight 

loss, log your meals and activity, and get social support. 

http://www.myfitnesspal.com/

� LoseIt®: A website and app where you can track your food intake. 

http://www.loseit.com/

� SuperTracker: A website developed by the USDA to create a 

custom nutrition and activity plan based on your goals. 

https://www.supertracker.usda.gov/default.aspx

� The Operation Supplement Safety (OPSS) App provides important 

information about dietary supplements and how to choose 

supplements wisely. The app is available to download for 

Android and iPhone/iPad from the Google or iTunes stores 

Search for “Operation Supplement Safety.”

� FooducateTM : A website and app to help you eat better. You can 

use this tool to scan and choose healthy groceries. Each product 

is automatically graded (A-, B+, C, etc...) by a scientific algorithm 

based on its nutrition facts and ingredient list. Fooducate 

recommends minimally processed, real foods, that are naturally 

rich in nutrients and antioxidants. http://www.fooducate.com/

� My Family Meal Planner provides easy to use hard copy family 

meal planning tools and Smartphone apps. http://www.

myfamilymealplanner.com/

Army Wellness Centers (AWCs) provide a holistic approach to mind 

and body wellness services that help achieve lifestyle change and 

prevent or alleviate chronic conditions including diabetes, heart 

disease, and stroke. The AWCs leverage state-of-the-art techniques 

and equipment to build and sustain health; serving Active Duty 

Service Members, adult Family Members, Retirees, and DA Civilians.

The best part is...you save thousands of dollars! AWC services don’t 

cost you anything. 

NO COST services include:

� Sleep Education

� Weight Management and Metabolic Testing

� Exercise Testing and Exercise Prescription

� Stress Management Education and Biofeedback

� Nutrition Education

� Wellness Coaching

� Body Composition Analysis

� Health Assessments

These services would cost you approximately $3,000 at a fitness 

center or any other private provider, so take advantage and schedule 

an appointment with your local Army Wellness Center today!

Learn more at http://phc.amedd.army.mil/organization/institute/dhpw/

Pages/ArmyWellnessCentersOperation.aspx

Use of trademarked name(s) does not imply endorsement by the 

U.S. Army, but is intended only to assist in identification of specific 

products.

WEEK 23

Sleep Goal

Try exercising earlier in the day (at least 3 hours before you go to bed) if 

you have difficulty initiating or maintaining sleep after nighttime exercise. 

Activity Goal

Make sure that you stretch before and after each workout. Breath 

regularly throughout the exercises. 

Nutrition Goal

Check the Nutrition Facts label for beverages too. Look out for 

total sugar, fat, and calories. Check out the U.S. Food and Drug 

Administration’s videos on reading and understanding Nutrition Facts 

labels: http://www.fda.gov/Food/IngredientsPackagingLabeling/

LabelingNutrition/ucm275409.htm

Try a food label website or app for your smartphone. Kids particularly 

like to use the Fooducate App found on www.Fooducate.com. This free 

app will grade food products with a letter grade and provide alternative 

products that score higher. 

WEEK 24

Sleep Goal

Some individuals check the clock during the night and worry about how 

much time they have remaining to obtain adequate sleep. This can 

actually reduce sleep by increasing anxiety. If this sounds like you, cover 

the clock face or move the clock to where you cannot see it from your 

bed 

Activity Goal

Use a personal fitness device, Smartphone application, or pedometer to 

make sure you get 10,000 steps during your daily routine.

Nutrition Goal

Make fresh foods your first choice. Processed foods tend 

to have more sodium.

WEEK 25

Check your progress. Track your progress this week on the SAN End of 

Challenge Tracking Chart. You’re almost there. Only 1 week left!

Sleep Goal

Strive for 7-8 hours of sleep every night this week.

Activity Goal

Get at least 150 minutes of moderate-intensity aerobic activity this week 

AND 2 days of muscle-strengthening OR Get at least 75 minutes of 

vigorous-intensity aerobic activity AND 2 days of muscle-strengthening.

Nutrition Goal

Build a healthy plate this week by following these tips: 

Â Make half your plate fruits and vegetables.

Â Drink skim or 1% milk.

Â Choose whole grains over refined grains.

Â Eat a variety of proteins (such as beans, seafood, lean meats)

WEEK 26

Congratulations on making it through the Performance Triad 26-Week Health 

Challenge. You have made great strides towards improving your Sleep,

Activity, and Nutrition!

Take some time to reflect on what you have achieved over the past 

26 weeks. What are you most proud of? What tips have helped you 

succeed? Now think about the future and make some new goals. What 

will it take for you to continue your healthy lifestyle?

Celebrate your success!

Exercise Testing and 

Exercise Prescription

Weight Management 

and Metabolic Testing

Body Composition 

Analysis

Stress Management 

Education & Biofeedback
SAN Baseline Tracking Chart 

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 Sleep

1. Bedtime (Time)

2. Wake time (Time)

3. Do you feel well rested? (Y/N)

 Activity 

1. How long did you exercise today? (Minutes) 

2. Did you get up and move 10 minutes of every hour? (Y/N)

 Nutrition

1. Did you eat at least 8 servings of fruits and vegetables? (Y/N)

2. Did you eat at least 3 meals (goal of refueling every 4-5 waking hours)? (Y/N)

3. Did you drink at least 8 cups of water (total 64 ounces)? (Y/N)

SAN 6-Week Check-In Tracking Chart

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 Sleep

1. Bedtime (Time)

2. Wake time (Time)

3. Do you feel well rested? (Y/N)

 Activity 

1. How long did you exercise today? (Minutes) 

2. Did you get up and move 10 minutes of every hour? (Y/N)

 Nutrition

1. Did you eat at least 8 servings of fruits and vegetables? (Y/N)

2. Did you eat at least 3 meals (goal of refueling every 4-5 waking hours)? (Y/N)

3. Did you drink at least 8 cups of water (total 64 ounces)? (Y/N)

Stop by your local Army Wellness Center to learn about the healthy nutrition, weight management, and health assessment services they provide.
SANMidpoint Tracking Chart

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 Sleep

1. Bedtime (Time)

2. Wake time (Time)

3. Do you feel well rested? (Y/N)

 Activity 

1. How long did you exercise today? (Minutes) 

2. Did you get up and move 10 minutes of every hour? (Y/N)

 Nutrition

1. Did you eat at least 8 servings of fruits and vegetables? (Y/N)

2. Did you eat at least 3 meals (goal of refueling every 4-5 waking hours)? (Y/N)

3. Did you drink at least 8 cups of water (total 64 ounces)? (Y/N)

SAN 18-Week Check-In Tracking Chart

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 Sleep

1. Bedtime (Time)

2. Wake time (Time)

3. Do you feel well rested? (Y/N)

 Activity 

1. How long did you exercise today? (Minutes) 

2. Did you get up and move 10 minutes of every hour? (Y/N)

 Nutrition

1. Did you eat at least 8 servings of fruits and vegetables? (Y/N)

2. Did you eat at least 3 meals (goal of refueling every 4-5 waking hours)? (Y/N)

3. Did you drink at least 8 cups of water (total 64 ounces)? (Y/N)
SAN End of Challenge Tracking Chart

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 Sleep

1. Bedtime (Time)

2. Wake time (Time)

3. Do you feel well rested? (Y/N)

 Activity 

1. How long did you exercise today? (Minutes) 

2. Did you get up and move 10 minutes of every hour? (Y/N)

 Nutrition

1. Did you eat at least 8 servings of fruits and vegetables? (Y/N)

2. Did you eat at least 3 meals (goal of refueling every 4-5 waking hours)? (Y/N)

3. Did you drink at least 8 cups of water (total 64 ounces)? (Y/N)

Stop by your local Army Wellness Center to learn about the healthy nutrition, weight management, and health assessment services they provide. Visit http://phc.amedd.army.mil/organization/institute/dhpw/Pages/ArmyWellnessCentersOperation.aspx to find the closest Army Wellness Center to you!

Notes:
Helping You Achieve 

Your Activity Goals... 

Army Wellness Centers 

Contact your local Army Wellness Center (AWC) for a no-cost health 

assessment and learn what exercise activities are best for you. 

http://phc.amedd.army.mil/organization/institute/dhpw/Pages/ArmyWellnessCentersOperation.aspx

Army Wellness Centers Serving Soldiers, Families, Retirees, and DA Civilians. 

If your installation does not have an AWC, contact your local Medical Treatment Facility (MTF) for other helpful health resources.

ARMY WELLNESS CENTER HELPING YOU ACHIEVE YOUR WELLNESS GOALS!

LEARN MORE ABOUT THE PERFORMANCE TRIAD: SLEEP, ACTIVITY, AND NUTRITION.

AT HTTP://ARMYMEDICINE.MIL
Notes:

Stop by your local Army Wellness Center to learn about the healthy nutrition, weight management, and health assessment services they provide.
Learn more about the Performance TRIAD at 

HTTP://ARMYMEDICINE.MIL

TA-218-0514

Approved for public release, distribution unlimited