Need intarsia help

I’m a pretty new knitter, and I’m hoping to do a really basic intarsia pattern for a wrist band, but I’m having trouble finding instructions. The video on this site shows the middle of the process but I just don’t know how to get to the point it shows.

http://vickidesigns.homestead.com/Intarsia.html

Here’s another site I just found yesterday. Hope it helps!