2. Title Beginning A New Fitness Program: Where Do I Begin?

3. How Do I Get Started Goal Setting –You must know what you want to accomplish –Set long term & short term goals –Be specific Write out a realistic plan –Include all components of fitness Plan for set backs Plan for rewards Make the commitment Gather support Set a date to start Do It !

4. Goal Setting What do you want to achieve? What will success look and feel like? How will you know when you’ve succeeded? What measurements of success will you use?

5. Long & Short Term Goal Setting Be specific in your goals. –Ex. I want to lose 25 lbs and increase my energy. –Ex. I want to run a 5K in 8 months. –Ex. I want to lose 5% body fat and gain 5 lbs of muscle mass. –NOT I want to lose weight and feel better. Break your long term goal up into specific smaller goals: make sure they are realistic –Ex. I want to lose 1 lb a week by reducing my caloric intake by 250 calories a day and exercising off 250 calories 3 X week. –Ex. I want to make 3 better nutritional choices daily, walk 1 mile every day, increasing my pace as I am able and go kayaking on the weekends.

6. Write Out Your Plan Include all necessary components of a fitness plan –Sports Nutrition –Flexibility –Strength –Cardio –Testing and Evaluation

7. Sports Nutrition People who work out need to eat a variety of foods to fuel their workouts. –Carbohydrates, Fats, Protein, Fiber and Water Do NOT cut out any class of food other than “junk” Know your caloric intake and your caloric needs. –Calculations: –Your current weight X 12 –1lb = 3500 calories Nutritional counseling is available

8. Flexibility What kind of muscle do you want…short & stubby or long & lean? –Range of motion It helps with –Balance –Injury prevention –Healing How & when to stretch –Warm vs Cold –Static vs Ballistic Stretching –Between sets, after workouts and on off days

9. Strength Training What are my goals again? Appropriate routine for my goals (Periodization) Benefits & Drawbacks –Boost metabolism: Burn more calories longer –Helps ward off osteoporosis –Trim down & firm up –Feel better –Muscle is denser than fat Muscles to target Type of workouts Number of sets Time & facility issues –Multi muscle exercises & activity/sport

10. Cardiovascular Exercise What is cardio exercise Two types of cardio –Aerobic –Anaerobic Benefits & drawbacks –Burn a lot of calories while doing it –Increases pleasure chemicals in your brain –Improves oxygen utilization –Takes time

11. Testing & Evaluation Why it’s important –Motivation –Learn about your body –Identify problems & make adjustments early What kind of tests & evaluations are available? –Weigh & measure, body fat testing, blood pressure, strength, VO2 and flexibility tests.

12. Plan for success & set backs Plan for success –Plan your rewards and give them to yourself Short term/long term Recognize it - be aware –How do you feel –How do you behave –What do you notice Find a cheerleader Plan for set backs –Analyze what happened –Take ownership and be realistic Gather support Intact your plan and get on with it Don’t focus on the negative Good Bad Motivational Pull

13. Make The Commitment & Gather Support Purchase & pack your gear Set up a supportive environment Communicate your plans to your family Let them know what you want & need from them. How can they be supportive—what is NOT supportive Plan your time (get out your calendar now) Get psyched up!

14. Set a Date To Start & DO IT! When will you start? Okay, let’s go!! Remember I’m here for you…

15. T h e E n d Prepared by: Kathy Douglas Manager, Anthem Wellness Center Kathy.Douglas@anthem.com Ext 8236