Importance of a healthy lifestyle change vs. fad changes
Week’s goal: Write down at least 3 healthy lifestyle changes you would like to make in your notebook
What is BMI?
How to calculate your BMI
What is my Target Heart Rate?
How do I calculate my Target Heart Rate?
Week’s goal: Calculate your BMI and Target Heart Rate. Write down both calculations in your notebook. Write down 2 ways you can maintain/improve your BMI and Target Heart Rate.
What is a calorie? What are fat calories?
How many calories do I need?
How to calculate how many calories you should be taking in.
Week’s goal: Calculate and write down in your notebook how many calories and fat you need and how many calories you actually take in.
How to read a food label
What does everything on a food label mean?
Week’s goal: Keep track of when you read food labels and what food labels you read. Write down 2 things you learned about the food you eat.
How long should I work out for?
What workouts can I do if I am in a hurry?
What can I do if I have no time for a workout?
What workouts can I do at home?
Week’s goal: Exercise for at least a total of 90 minutes this week! Keep track of what you did for exercise, how long you worked out for and how you felt during and after exercise. If you do not exercise this week, write down what may have prevented you from working out.
Healthy alternatives in cooking/baking
What are some healthy yet tasty alternatives?
How can I use spices to make things taste better but remain healthy?
Week’s goal: Write down the healthy alternatives/spices you used in your cooking/baking.
How to maintain a healthy lifestyle change
Ways to stay motivated
Handout prizes for those who complete each weekly goal