Jolene Puffer - The Telephone Fitness Trainer

Jolene
Puffer
Professional Accomplishments
s -! IN (UMAN 2ESOURCES
s 3UPPORTED WELLNESS IN COMPANIES SUCH AS n 53 !RMY 53 !IR &ORCE
*# 0ENNY #ORPORATE (EADQUARTERS n $ALLAS 48 #ISCO
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s &ITNESS 0RESENTER FOR )$%! %#! )$4! 0ROFESSIONAL &ITNESS !SSOCIATIONS
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s #OMPETED IN THE #AROLINA 3UPERNATURAL 4OP IN 7OMENS "ODYBUILDING 4OP IN &IGURE s #OMPLETED FOUR MARATHONS n $ALLAS 7HITE 2OCK TWO -ARINE #ORPS
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s #OMPLETED -3 -ILE BIKE RIDE $ALLAS 4EXAS
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s 4WO MILE !DVENTURE RACES
Other Important Highlights
s #REATED ORGANIZED RAISED
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s 2AISED WITH A &IT FOR !MERICAN &UNDRAISER
s #REATED ORGANIZED AND OPERATED A GROUP CALL
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s #OMPLETED "IOMECHANICS
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UNREALISTIC EXPECTATIONS AND FALSE CLAIMS 5SING THE BASIC PRINCIPAL
OF LIVING LIFE WELL BY CREATING A HEALTHIER LIFESTYLE WITH TOOLS YOU CAN USE
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June 2010- Current- Wellness coordinator- Providing planning and
implementing of programs monthly to over 750 full time employees and 500
part time and seasonal employees.
September 2009-June 2010 - Lunch and Learn projects - teaching weekly
classes- consulting on wellness planning - collecting data (weight, body fat,
measurements)
February 2008-current - Presenter for the Spa - Yo-Wei- yoga weight
combination- teach classes for the spa and provide fitness support to the guests.
August 2007- July 2008- Firefighter fitness classes, evaluations, designed
classes specific to work - Put together and tested candidates for the Sheriff’s
office- Detention center- Follow up, fitness planning, goal setting and nutritional
assistance.
April 2004- Current - Fitness Pro for the resort- teach classes for the guests,
meet with and train breezes resort guests.
June 2002- Contracted to teach Prenatal Fitness and Basic fitness courses for
employees.
June 2001- June 2002- Taught classes in the on site fitness center, created and
taught wellness curriculum to employees.
Corporate wellness trainer, fitness trainer - in the corporate gym and fitness
instructor
The number of adults in the U.S. who
are obese has doubled over the past
40 years. According to the Centers for
Disease Control and Prevention (CDC), an
estimated 66 percent of American adults
are either overweight or obese. Obesity
plays a key role in the development of
most chronic health conditions. The fact
remains that annual health costs have
almost doubled since the late 1990s.
Additional Support for
having an on-site wellness
Professional
Companies benefit from including on site
wellness programming. In contrast large consulting
firms and insurance providers can be costly and
don’t provide the tailor made programming and
the services you need! Wellness is an impor tant
component to longevity, productivity, and overall
company success but at the same time a very private
journey for employees. Hiring an on- site
professional can help to establish a personal
relationship for your employees.
Your company can target specific needs based on
the type of expectations and the desired results for
your employees.
The benefits of an effective on-site professional
will provide a greater return and higher levels of
success than of the less specific programs offered
by large insurance providers or costly consulting
firms.
When an on site professional is building trust and
helping employees individually and confidentially
employees are far more likely to experience success.
The impression the your company may convey with
an on site wellness professional is often that of a
higher level of care and importance.
When resolved, wellness/weight loss/stress
management issues can be the catalyst for growth
in other areas. A happy employee is a productive
employee.
Budgets for an internal wellness coordinator can be
tailored to meet the needs of clients and costs can
be absorbed by the employee. Programming and
dollars spent on the employee wellness program
will stay in the local market and will be easier to
measured when maintained on site.
What People are
Saying
I really think our talk had a major affect on me,
I realized that I was giving up control over how
I felt and was reacting to the tension and nerves
that I allowed to dominate my feelings. I’ve
changed my attitude and started to allow myself to stay claim over issues and to tell myself,
this too shall pass. So far, so good. I think just
talking it out with you has made it easier to deal
with.
Will you have time for another appointment with
me this Wednesday?
Thanks for your help!....R
I have lost 3.5 lbs. so far. May not seem like
much but for someone who has never been able
to get anything to work, it is exciting to see the
scale going down. It seems like the making a
plan and sticking to it was the key I was missing
in all my efforts. Plus keeping focused on the
purpose. Focusing on staying healthy by building my core to protect my back and exercising to
manage my stress instead of focusing on weight
loss has made it easier and more enjoyable.
Thanks for your help so far!
Suanne W.
It is easy to see why Jolene is so successful.
She is interjetic and compassionate about her
subject. Her class presentation skill are tops.
She has the ability easily to engage the class
and she is able to relate to everyone. it was
one of the best presentations I have been too. I
look forward to working with her and her helping me get my self back into shape. We need
more instructors like Jolene and we need more
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agents.
Great job Jolene!!
Debbie Turner
You’re an inspiration to SO very many people
for your attitude above all else!! Even as I ride
my roller coaster of recovery, I still look to you
& the time I/we (allan & I) were able to spend
w/ you as trainer & (more importantly) friend!
I do miss you & think of you quite often bc just
being w/you ... whether spending time w/you or
working out w/you (it’d have to be SO SLOW,
surgery was Apr. 13th,but doing ... well...doing
right now) has always & will always be great
memories for me! And of course you’re one
person that I admire & will admire for so many
reasons. Always - Eyrin
You pushed and encouraged me, but you also
taught me a lot of things too. I was able to hear
your voice and sort of continue where we left
off!
K.P - Asheville NC
June 30 th , 2010
ABIPA
Dedicated t o improving the health of
African Americans and all people of color
39 S. Market St, Suite A
Asheville, NC 28801
Mailing address:
P.O.Box 448
Asheville, NC 28802
Web site: www.abipa.org
Phone: (828) 251-8364
Fax:
(828) 251-8365
BOARD OFFICERS
Robby Russell
President
Lourdes Lorenz, RN
Vice-President
Earl Brown,CPA
Treasurer
Leslie Council
Secretary
Elaine Robinson
Executive Director
BOARD OF DIRECTORS
Ronald Caldwell, MD
Medical Director
Ms. Jolene Pueffer
Real fitness for Life
88 Sigmon Rd
Fletcher, NC
Dear Jolene,
It has been our pleasure to have you as our dedicated fitness professional working
with our participants in the Building Brothers program over the last year. Your
encouraging words, wisdom, enthusiasm made a real difference in their lives. Your
sincerity to see their health improve clearly is related to the results the men
experienced. We have gotten overwhelming feedback about your approach to fitness.
The “gentle accountability” and flexibility worked!
Our men have actualized amazing results thanks to your commitment,
dedication, and ability to offer personalized programming. Everyone lost some weight.
Five men lost more than 10 pounds. Seven men lost between 3-9 pounds resulting in 120
pounds in total. The group lost 40 inches and reduced body fat by 20%. Three men now
have lower blood pressures and 4 of our participants are controlling diabetes better by
checking glucose levels daily. The overall morale of each person improved dramatically.
Black men with diabetes are an underserved group on many levels. We are
grateful for you joining us in addressing this major health disparity and helping to close
the gap. I am clear you are a special and gifted person with a unique understanding
crossing cultures, improving health and saving lives.
We realize you gave us more in time and services above what was contracted and
are most grateful. Your generosity is treasured. We look forward to you continuing to
work with us as we provide education and other services to the Black community of
Buncombe County. We wish you much success.
Shana Duncan
Graham Fields
In Health,
Jill Fromewick, PhD
Pastor Roberto Guerrero
Elaine Robinson, Executive Director
Jacqueline Grant, Attorney
Kimberly Hunter
J. Nelson Weaver, DrPH
Beth Vogler,Phd
Asheville Buncombe Institute of Parity Achievement
Locate · Educate · Navigate · Advocate
July 2, 2010
To whom it may concern,
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Finally, an Effective, Affordable Way
To Lose Weight and Get Healthy
—Designed Specifically For Your Employees!
You’ve tried to eat healthier and exercise. But the latest fad
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The TFT program is the perfect fit for you, no
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FAMILY PLAN —With two-thirds of American adults overweight—and approximately 20 percent of children considered obese—it’s more important than ever to help your family eat healthier and be more active. The TFT program can
help. You’ll get the easy-to-follow guidelines and support
you need to get your family in shape – so you can enjoy a
healthy, active lifestyle together.
PRENATAL/POSTPARTUM PLAN —Having a child is one
of the most wonderful things that can happen to you—and
one of the toughest things that can happen to your body.
If you’re expecting right now and want to be fit and healthy
throughout your pregnancy – or you’ve already delivered
your baby and want to shed your pregnancy pounds – the
TFT program can help you meet your goals by creating a
plan that’s specific to your needs at this special time in
your life.
SENIOR/BABY BOOMER WELLNESS PLAN —Getting older
no longer means rocking chairs and canes. Now you can
stay healthy and active, no matter what your age! Your Telephone Fitness Trainer will tailor a plan to help you meet
whatever age-related challenges you’re facing – so you can
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A healthier, leaner, fitter YOU is within reach.
Call now to find out how to get started with
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828-216-8134
www.call4fitness.com
Lawrence J. Appel, M.D., M.P.H., Jeanne M. Clark, M.D., M.P.H.,
Hsin-Chieh Yeh, Ph.D., Nae-Yuh Wang, Ph.D., Janelle W. Coughlin, Ph.D., Gail Daumit, M.D., M.H.S., Edgar R. Miller, III, M.D.,
Ph.D., Arlene Dalcin, R.D., Gerald J. Jerome, Ph.D., Steven Geller,
M.D., Gary Noronha, M.D., Thomas Pozefsky, M.D., Jeanne
Charleston, R.N., Jeffrey B. Reynolds, M.S., Nowella Durkin,
Richard R. Rubin, Ph.D., Thomas A. Louis, Ph.D., and Frederick L.
Brancati, M.D., M.H.S.
N Engl J Med 2011; 365:1959-1968
November 24, 2011
Background
Obesity and its cardiovascular complications are extremely
common medical problems, but evidence on how to accomplish
weight loss in clinical practice is sparse.
Methods
We conducted a randomized, controlled trial to examine the
effects of two behavioral weight-loss interventions in 415 obese
patients with at least one cardiovascular risk factor. Participants
were recruited from six primary care practices; 63.6% were
women, 41.0% were black, and the mean age was 54.0 years.
One intervention provided patients with weight-loss support
remotely — through the telephone, a study-specific Web site,
and e-mail. The other intervention provided in-person support
during group and individual sessions, along with the three
remote means of support. There was also a control group in
which weight loss was self-directed. Outcomes were compared
between each intervention group and the control group and
between the two intervention groups. For both interventions,
primary care providers reinforced participation at routinely
scheduled visits. The trial duration was 24 months.
Results
At baseline, the mean body-mass index (the weight in kilograms divided by the square of the height in meters) for all participants was 36.6, and the mean weight was 103.8 kg. At 24
months, the mean change in weight from baseline was −0.8 kg
in the control group, −4.6 kg in the group receiving remote support only (P<0.001 for the comparison with the control group),
and −5.1 kg in the group receiving in-person support (P<0.001
for the comparison with the control group). The percentage
of participants who lost 5% or more of their initial weight was
18.8% in the control group, 38.2% in the group receiving remote
support only, and 41.4% in the group receiving in-person support. The change in weight from baseline did not differ significantly between the two intervention groups.
Conclusions
In two behavioral interventions, one delivered with in-person
support and the other delivered remotely, without face-to-face
contact between participants and weight-loss coaches, obese
patients achieved and sustained clinically significant weight
loss over a period of 24 months. (Funded by the National Heart,
Lung, and Blood Institute and others; ClinicalTrials.gov number,
NCT00783315.)
Supported by grants from the National Heart, Lung, and Blood
Institute (HL087085), the Prevention and Control Core of the Baltimore Diabetes Research and Training Center (P60DK079637),
and the National Center for Research Resources (UL1RR025005)
and by Healthways.
Disclosure forms provided by the authors are available with the
full text of this article at NEJM.org.
Dr. Louis reports receiving consulting fees from Bristol-Myers
Squibb and Merck and royalties from Taylor and Francis Publishing. Johns Hopkins University has an institutional consulting
agreement with Healthways. No other potential conflict of interest relevant to this article was reported.
This article (10.1056/NEJMoa1108660) was published on November 15, 2011, at NEJM.org.
We thank the participants in the POWER trial, who made this
study possible; the members of the data and safety monitoring
board; several organizations that provided assistance with the
conduct of the trial — Johns Hopkins ProHealth, Healthways,
Centennial Medical Center, Johns Hopkins Community Physicians, and Park Medical Associates; and a number of persons
(listed in the Supplementary Appendix) who contributed to the
success of the trial but are not authors.
Source Information
From the Welch Center for Prevention, Epidemiology, and Clinical Research, Johns Hopkins University (L.J.A., J.M.C., H.-C.Y.,
N.-Y.W., G.D., E.R.M., F.L.B.); the Divisions of General Internal
Medicine (L.J.A., J.M.C., H.-C.Y., N.-Y.W., G.D., E.R.M., A.D., G.J.J.,
G.N., T.P., J.B.R., N.D., F.L.B.) and Endocrinology (T.P.) and the
Departments of Psychiatry and Behavioral Sciences (J.W.C.) and
Pediatrics (R.R.R.), Johns Hopkins University School of Medicine; the Departments of Epidemiology (L.J.A., J.M.C., H.-C.Y.,
J.C., F.L.B.) and Biostatistics (N.-Y.W., T.A.L.), Johns Hopkins
Bloomberg School of Public Health; and Johns Hopkins Community Physicians (G.N.) — all in Baltimore; and the Department
of Kinesiology, Towson University, Towson (G.J.J.); the Centennial
Medical Group, Elkridge (S.G.); and Park Medical Associates,
Timonium (T.P.) — all in Maryland.
WELLNESS JUMPSTART
SUNSHINE AND WELLNESS
s 0LANNING AND PROJECTIONS WITH WELLNESS &IRST
s ,UNCH AND ,EARN ON GOAL SETTING
s (OW TO SEE THAT THEY ACCOMPLISH THEIR GOALS
s 3KIN #ANCER AWARENESS MONTH Skin testing by local dermatologist
s %DUCATION AROUND PREVENTING SKIN
disease from sun exposure
s (OW TO HAVE A HEALTHY HOLIDAY PARTY
barbecuing with wellness in mind
s -ID YEAR GOAL REVIEW AND PLANNING
for the next six months
JANUARY
HAVE HEART WITH SMART STARTAMERICAN HEART ASSOCIATION
FEBRUARY
s &OCUS ON HEALTHY HEARTS
s "LOOD PRESSURE CHECKS
s 2ED $AY WEARING RED TO
signify wellness commitment
FOOD FOR FUEL/
MEETING NUTRITIONAL NEEDS
MARCH
s &EATURE FARMERS MARKETS AND FOOD
co-ops in local area
s 7ORKSHOP ON PLANNING FOR BETTER EATING
s )NDIVIDUAL NUTRITIONAL APPOINTMENT FOR EMPLOYEES
SPRING INTO WELLNESS
APRIL
s &OCUS ON BALANCE TRAINING AND HOW TO PUT
together wellness as body, mind and spirit
s 7ORKSHOP SPECIlC TO WELLNESS WITH lNANCES
s 4AX $AY 7ORK ON HEALTHY lNANCES
preparing for a rainy day
MIND OVER MATTER-FOCUS
ON STRESS REDUCTION
MAY
JULY
ALTERNATIVE MEDICINE MONTH
AUGUST
s ,EARNING ABOUT OPTIONS OUTSIDE
traditional medicines
s #HIROPRACTIC -EDICINE
s .ATURAL SUPPLEMENTS HEALTH FOOD STORE FOCUSˆ
juicing and organic food discussions
SCHOOL’S IN SESSION
SEPTEMBER
s ,ETS LEARN ABOUT THE BASICS
s (EALTHY LUNCHES BRINGING HEALTHY
back to the board room
s 7ELLNESS FOR THE WHOLE FAMILY
BRING IN THE PINK- BREAST CANCER
AND OTHER CANCER AWARENESS
OCTOBER
s 0OSSIBLE FUND RAISER ANDOR PARTICIPATE
in a walk/run for cancer research
s 3TATISTICAL INFORMATION
s %XAM SCHEDULING EMPHASIS
s &OCUS ON #ARDIAC (EALTH AND
Wellness of the mind through stress reduction
s 0ROVIDE A ,UNCH AND ,EARN FOCUSING IN
mental wellness-bring in local
psychologist to skill build personality profile
s 4EAM BUILDING ACTIVITIES
THE 6 WEEK HOLIDAY PLAN
HOW TO ENJOY A HEALTHIER SUMMER
HOLIDAY SURVIVAL SKILLS
s 3UMMER IS A GREAT TIME TO FOCUS ON NEW BEHAVIORS
s 0ROVIDE SMOKING #ESSATION CLASSES
addition awareness and getting healthier
s 'ETTING OUTSIDE MORE WALKING WHILE AT WORK
s (OW TO SURVIVE THE STRESS OF THE
holidays and not add weight
s %ND OF YEAR WELLNESS ASSESSMENTS
JUNE
NOVEMBER
s $IABETES AWARENESS AND EDUCATION ON BLOOD SUGAR
s 0REVENTION OF DIABETES
s (ELP WITH PLANNING A HEALTHY HOLIDAY
DECEMBER
Corporate
Wellness
Design Options
s )NTRO TO 0ROGRAM
s 3CHEDULE %VALUATIONS
s ,UNCH AND ,EARN h4HE "IG 7HYv
s 0EDOMETER )NTRODUCTION
s 4EAM "UILDING
s -ILES AND -INUTES
s #OMPETITION -ANAGEMENT
s "UILD 6IDEO ,IBRARY
s 6IDEO 7ORK OUTS 0ROVIDED FOR ONSITEDESK
conference room
s %QUIPMENT PRICING AND
design options for offices
s 9OGA 7EEK
s 4RIATHLON 7EEK
s #ALORIE 7EEK
s (ALLWAY 7ORKOUTS
s +EEPING 4RACK
s 3UCCESS "OARD
s "RAG "OARD
s &IELD 4RIP 'YM #LASS
s 'OLF 4ENNIS (IKING 6OLLEYBALL
FITNESS ASSESSMENT
WELLNESS INITIATIVE
Weight loss Competition/
Wellness Initiative
Provide initial survey
of the participantscompile information for report
to the committee moving
forward with program based on
interests from the employeesreview of past programs for
level of participation and new
PROGRAM REQUESTS
Assess and provide baseline
numbers for each employee 15 mins per employee
Which includes- weight, body fat,
overall inches –chest, waist and
HIPS "-) PROVIDE ASSESSMENT
to employee and maintain a
confidential list of all employee
stats for later assessment.
3 hours plus materials (example
included). Can be paid by
employee or employer.
Create point system for
overall team winner)NCLUDING ALL TYPES OF WAYS
to earn points as opposed to
weight loss only. Teams can gain
points throughout the program
from participation and award
overall winner based on points.
Create sub categories for teams
who lose the most weight or
have the most miles walked.
Provide the information to each
team -2 hours
,5.#( ,%!2.
Additional ideas for
ensuring success
Team theme week %ACH WEEK CREATE A NEW THEME
.O 0AIN .O 'AIN WEEK 4OTAL .UMBER OF (OURS A TEAM HAS PUT INTO
WORKING OUT ,OW #ALORIE WEEK n LOWEST HEALTHY NUMBER OF CALORIES A
TEAM EATS -OST UNIQUE WORKOUT WEEK 4EAM WHICH HAS MOST UNIQUE
workouts- skating or bowling are some ideas hula hoop fitness or
fencing, Wii workouts etc.
+ 4EAM PARTICIPATION %NCOURAGE TEAMS TO PARTICIPATE IN A LOCAL K
The team with the most participant finishers (walking or running) earn
additional points.
Pedometer competition- participants walk steps and totals are
collected and awarded
Triathlon – Teams compete based on the number of miles logged
biking, swimming or running (can be at a gym or outside) for the month.
Total of all three or separate depending on participants from each team.
Family week- Create activities that employees do with their families
that will help their teams- weekly hikes, roller skating, frisbie golf, or
OTHER ACTIVITIES .UMBER OF HOURS AS BASIS FOR POINTS TO TEAMS
Design and host end of program –(8-12 weeks)
Suggest end of program luncheon provide winners
with gifts and or trophies (small/affordable)
Prizes for –
Overall team winner
Overall most improved individual
Team with the least amount of sick days taken
Team with the highest miles
Team with most pounds lost
Team with the most number of inches lost
All of these
categories
can and will
encourage
repeat
participation and
will not prohibit
employees who
don’t
need or want to
lose weight from
participating.
Additional opportunities and program designCreating program that is transferable to other
satellite companies and franchise
Teleconference and support for employees
Bringing in community programs to support the company
Training employees who are interested in
becoming fitness team leaders
FITNESS ASSESSMENT
WELLNESS INITIATIVE
Additional Support Administrate teams- Split teams,
maintain team information, input into the
web based support program(provided
BY 2&&, UPDATE WEEKLY CHANGES AND OR
information needed to keep all teams up
to date on progress. – 2-3 hours per week
Lunch and Learn – On site programs
once a week providing up-to date
information about fitness and eating
healthier or finding and providing an
alternate speaker or fitness professional – 2
hours per week
Work out programs- Offering onsite
workouts or workouts throughout the
area/on estate or at local facilities –
Options are having a weekly walk weather
permitting – provided at varying times/
coordinating a hallway fitness class onsite
or going to a local place (yoga studio or
+ARATE 3TUDIO PROVIDING A SPECIlC PROGRAM
for employees). Communicating the
classes and keeping track of commitments2-3 hours per week.
Provide the Telephone Fitness TrainerAllow each employee to have one free
call. Program provided on an individual
basis and most beneficial when paid for by
employee (reasonably priced this program
provides anonymity and convenient help.)
Video workout support n 2ECYCLE ALL THE
videos by creating a workout video library
employees can check out a video or bring
in a video to trade with another video
,5.#( ,%!2.
12 lunch and
learn ideas
Ideas and Community Connections Provided:
#OUNTING #ALORIES (OW AND 7HY
%XERCISE INTENSITY HOW HARD DO
) HAVE TO WORK TO LOSE WEIGHT
7HY ) CANT LOSE WEIGHT THINGS THAT
may be create weight loss problems)
3PORTS )NJURIES ) MIGHT HAVE ONE ) HAVE HAD
one and need to know how to work around it,
) WANT TO prevent one) This will be done
by a physical therapist from Care Partners
Shoes – Shod for success – picking the
right shoe and when to change the old ones
Your personality and fitness – Picking things
you love and will do –
matching who you are and what you like
to do for life long success
(AVING A HOME GYM 7HAT ) NEED AND
how to keep costs low
&AMILY 7ELLNESS (OW DO ) TAKE WHAT ) LEARN HOME
The 5 smartest things you could ever
do- 5 rules for living a healthy life
What you don’t know can kill you10 lies about health and wellness
-ANAGING 7EIGHT CHANGING HEALTH
behaviors for the better
'ETTING ACTIVE CHANGING HEALTH BEHAVIORS FOR THE BETTER
2EDUCING 3TRESS LEARNING HOW TO KEEP IT LOW
3ELF #ARE -ANAGING HEALTH CARE AND LIVING WELL
Foods that heal
Shake day- learning to make foods that are healthy and
keep you fit -AKING A GOOD PROTEIN SHAKE
Snack day – 10 snacks that keep you healthy
%ASY WORKOUTS ) CAN DO ANYWHERE n
3 simple workouts you can take with you
FITNESS ASSESSMENT
INCENTIVE PRODUCTS
$15
The Eight weeks to a
healthier you e-book
$15-$35
$39.99
+ S/H
Med ball
2 lbs - 12 lbs
Yo-Wei DVD
and weights
$7-$10
$30
$75
Resistance Bands
Balance Board
Cheap
and Easy!
The Fit Kit
$15
Products
that reaLly
$12
work!
Yoga
Mats
Pedometer
$24.99
Mini ball
weights
2lbs - 5lbs
FITNESS ASSESSMENT
FITNESS
Be sure to get the
most out of your workouts:
Activity can be a great way to create a caloric deficit
needed to loose weight. Weight training is
essential to weight loss.
Building muscle will help burn calories and reduce
fat in the body. There are several myths about weight
TRAINING IT IS IMPOSSIBLE FOR WOMEN TO hGET BIGv SOLELY
by weight training.
-USCLE IS MORE DENSE BUT IT TAKES UP LESS SPACE SO
building muscle might not make the scale drop significantly but it will make your clothes fit better.
%VERYONE SHOULD WORKOUT WITH A TRAINER AT LEAST ONCE
(more is better - but at least once) get a plan for weight
training and know how to perform the exercises - you
will get more in the long run than trying to do it on
your own.
Work hard for 30 minutes instead of
doing an hour of the regular stuff.
Always change up what you are doing plateus
happen when the body gets bored
Do things you like to do as exercise
(swim, hike, skate, jump rope)
-AKE GOALS KS BIKE RIDES OR
charity event races)
Workout with friends- best way to keep going
is to have someone you enjoy doing it with you.
Here are my favorites for exercising at home!:
E
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P
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A
S
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T
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N
DO
Y
P
CO
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FITNESS ASSESSMENT
FOOD AND NUMBERS
MY IDEAL WEIGHT:_________
What do I need?
#!2"3
'O BACK AND LOOK AT WHAT YOU NEED FOR YOUR
IDEAL WEIGHT AND CALCULATE )F YOU ARENT SURE
pick a range and stick to the range.
02/4%).
&!4
&)"%2
RESULTS
AMOUNT OF NUTRIENT REQUIRED
CARBS
'2!-3 PER DAY
'2!-3 PER MEAL
#!,/2)%3 PER DAY
#!,/2)%3 PER MEAL
PROTEIN
G
G
CALS
CALS
G
G
CALS
CALS
FAT
G
G
CALS
CALS
What should I eat before a workout?
A good way to have a sucessful workout is with complex carbohyDRATES )T IS IMPERATIVE THAT YOU HAVE SOME FUEL TO USE WHILE
WORKING OUT )T HOWEVER DOESNT MEAN YOU HAVE TO HAVE A
FULL MEAL (ERE ARE SOME HELPFUL SUGGESTIONS
A half of a bagel with 1 tablespoon
of sugar-free jam
KEEPING A
FOOD DIARY
IS THE BEST
WAY TO LOSE
WEIGHT!
1 cup of cereal with 1/2 cup of skim milk
OUNCES OF LIGHT YOGURT
with 1/2 cup of fresh fruit
A banana and 20
mini-pretzels
An energy bar
with less than
200 calories
Based on a
1500 calorie
meal plan
MID YEAR REVIEW
HEALTH AND WELLNESS EVALUATION
hments
s
i
l
p
m
o
Acc
ear
of the y
_________________________
_________________________
_________________________
_________________________
_________________________
_________________________
THINGS I
DID LAST
YEAR THAT
WORKED
_________________________
_________________________
_________________________
_________________________
_________________________
_________________________
d
ings I di
h
T
_________________________
last year
_________________________
IDN’T
_________________________ that D_________________________
_________________________
rk
wo_________________________
_________________________
_________________________
HEALTHFUL GOALS
I want to learn: ___________________________________________
I want to participate in:____________________________________
I will seek out an expert in: ________________________________
WHAT I AM DOING:
JAN
FEB
MAR
APR
MAY
JUNE
JULY
AUG
SEPT
OCT
NOV
DEC
Goals fo
r
the next
year
_________________________
_________________________
_________________________
_________________________
OVERCOMING
LAST YEAR’S
OBSTACLES