First step, talk to your primary care provider to make sure you do not have any underlying health issues or injuries that will keep you from working out and changing the way you eat

Please add your:

Name

Email address

Address –so I can track you down and check your fridge

Phone number

I’m not training for a competition

I’m not trying to set a new record

I’m not trying to impress you

I’m saving my life

Not everyone will be successful at this time but you will now have the foundation in place for when you are ready

This is hard, I won’t lie to you

The biggest obstacle will be your head

It took a long time to put on and it will take a long time to take off

Opening prayer

Teachable information

Questions /answers (maybe)

Challenge for the next class

Weightlifting Fad diets and why they will/ won’t work What are fats Macronutrients Exercising BMR, RMR Master the menu of eating out Blood sugar and cholesterol Calories-what is the big deal Class suggestions

Examples of upcoming challenges

Exercising 6 times per week

Exercises with the letter of the day

Eating a new food/vegetable/ fruit

Using a new recipe

• Only supportive comments or pleas for help

• The FB group is a secret group, no one else can see what is posted however do try to keep it clean.

• If you exercise I want to see those sweaty mugs for accountability

• If you have discovered a great healthy recipe or new easy to do exercise please share

Sample food journal

Myfitnesspal.com

Spark people

Your own notebook

A calendar

It is available on the website under “challenges” for downloading

This will be our first challenge

Define your goals Want to achieve your goals Believe your goals are achievable Write down your goals Break down your goals into what is

achievable on a daily, weekly and monthly basis

Review your goals Schedule time for your fitness routines Do it!

Set your goals

Write down your goals

Be ready to share your goals

November 2nd

The Biggest Loser 5K walk/run out at the Horse Park

Participate as a team

Helpful websites c25k.com Mapmyrun.com Runningmap.com

September 3, 2013

600 PM