LET US HELP YOU FIND YOUR HEALTHIEST WEIGHT

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1 LET US HELP YOU FIND YOUR HEALTHIEST WEIGHT BECAUSE YOUR WEIGHT MATTERS TO YOUR HEALTH & YOUR HAPPINESS. HEALTHIER WEIGHT. HAPPIER YOU. YMCA OF CENTRAL FLORIDA

2 FIND YOUR HEALTHIEST WEIGHT YOUR WAY. If you re ready to make a commitment to finding your healthiest weight, ready to take a smart, structured approach to improving your health, then Your Healthiest Weight an 8-week jumpstart program is right for you, in a group, one-on-one or on your own. We ll give you the tools and support you need. Designed to help you start and stick with an exercise routine one designed personally for your skill level and your goals. WE WILL HELP YOU... PLAN your routine TRACK your food and your progress MOTIVATE you to stick with it ENCOURAGE you to stay positive SUPPORT you every step of the way CELEBRATE your achievements ACTIVITY TRACKER WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 FILL OUT WITH PHYSICAL ACTIVITY Goal = 150 minutes a week of Physical Activity that is equal to or greater than a brisk walk. If you are currently not active, try working up to this number over a few weeks time. If you are already active 150 minutes a week, consider the FITT of your activity each day: Frequency, Intensity, Time and Type. Increase or change one of these areas for different results. JOIN NOW AND LET US HELP YOU FIND YOUR HEALTHIEST WEIGHT WEEK 6 WEEK 7 WEEK 8

3 YOUR HEALTHIEST WEIGHT Roadmap To feel better, have more energy, live better and longer WEEK 1 Jumpstart WEEK 2 Get Connected Start date: START HERE Choose your path: Personal Training The Coach Approach Group Exercise Schedule and complete Appointment #1 with coach COACH S NAME: Follow-up with your coach Track food choices daily (everything you eat and drink) - Bring your Food Tracker (discuss the process and how that made you feel) - Take the Your Weight Matters Challenge online (yourweightmatters.org) Research shows tracking is one of the most effective ways to find your healthiest weight. Find the technology that works best for you (MyWellness, MyFitnessPal, Fooducate, etc.). Not tech savvy? Go the old fashioned way with pen and paper. WEEK 3 Get Moving Meet with your personal trainer TRAINER S NAME: WEEK 5 Eat Well WEEK 4 Be Encouraged Follow-up with your coach COACH S NAME: Buddy up. Find a friend to move with. WEEK 6 Keep Aspiring - Are you still tracking your food? Have you made any changes? Research shows having a workout buddy will help you stick to your plan and reach your goals. Set a new goal for healthy eating Meet your goal of 150 minutes of Now that you are 6 weeks in, are you making progress? Feeling more energy or more fatigued? WEEK 7 Stay Strong WEEK 8 Tracking Strong Try a new recipe at home Meet with your personal trainer TRAINER S NAME: Are you strength training 2 times per week? Strength training is critical to finding and maintaining your healthiest weight. Meet your goal of 150 minutes of Expect a follow-up call from your Ys Wellness Director Final meeting with your coach Work with your Personal Trainer/Wellness Coach to evaluate your progress and determine your next step. Stopping the progression of weight gain is the first step, followed by beginning to lose 1-2 lbs per week until you reach your goal. CELEBRATE Continue food tracking

4 FOOD TRACKER START DATE: NOTES: DAILY TOTALS TO DO THIS WEEK: FAT GRAMS FRUIT & CALORIES VEGETABLE SERVINGS MINUTESOF OF ACTIVITY WEIGHT Day 1 Day 2 GOALS Goal 1: Track Food Intake Daily Goal 2: Complete 150 minutes of Physical Activity each week Day 3 Day 4 Day 5 Day 6 Day 7 Date: Day of the Week: Daily Fat Gram Goal: Weight: TIME FOOD DESCRIPTION FAT GRAMS CALORIES DAILY TOTALS Research shows keeping your fat in check is an easy way to find your healthiest weight and even reduce your risk of type 2 diabetes. Did you know that every gram of fat you eat equals 9 calories? Other nutrients such as protein and complex carbohydrates equal 4 calories per gram. Work towards keeping your total fat intake within the standard guidelines of 25-30% of your calories each day. One way is to add in more nutrient dense foods like leafy greens. Learn more at choosemyplate.gov or try MyFitnessPal, mywellness cloud, Fooducate and other food apps.

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