1. Welcome to Growing Up Fit We are so glad you’re here!

2. What do you hope to get from this class?

3. Our Mission To help you as a family make a positive change in lifestyle which will enable each of you to live a long healthy life. To promote opportunities to come together as a family and spend quality time with each other.

4. Goals for Participants for Growing Up Fit NUTRITIONAL GOALS Participants will more consistently eat a balanced breakfast everyday. Participants will drink more water. Participants will reduce proportion size of high fat, low fiber foods making room on their plates for more fruits and vegetables.

5. Goals for Participants for Growing Up Fit NUTRITIONAL GOALS Participants will attempt to more consistently pack a fresh fruit or vegetable for snack/lunch when going to school or work. Participants will more consistently read food labels when making a choice of what to buy at the store and again before eating item to determine approximate serving size.

6. NUTRITIONAL GOALS When eating out, participants will compliment meal with healthy sides and avoid “super- sizing”. Participants will identify and utilize non-edible rewards for accomplishments. (For example, a child might earn a trip to the book store for a good report card as opposed to a hot fudge sundae at the ice cream shop.) Goals for Participants for Growing Up Fit

7. PHYSICAL ACTIVITY GOALS Participants will consistently exercise 4-5 days a week for a minimum of 30 minutes. Participants will improve daily activity by taking the stairs whenever possible instead of an elevator/escalator as well as park further from destination and walk. When safe, participants will walk or ride bike more often to accomplish neighborhood errands in their community. Goals for Participants for Growing Up Fit

8. PHYSICAL ACTIVITY GOALS When choosing outings, families will select activities that are more active. (For example, they may choose sledding or a nature walk instead of the movies.) Participants will limit recreational TV and computer use to less than two hours per day. Goals for Participants for Growing Up Fit

9. Growing Up Fit Includes an educational component covering topics like the food pyramid, reading labels, variety, moderation, proportion of serving, as well as strategies to stay motivated and active.

10. Growing Up Fit Includes an exercise component

11. Family Oriented You all have to commit! Research shows intervention is most effective when parents are involved! Growing Up Fit

12. Your child needs your help!!! Meal planning More fun to exercise with mom and dad! Model healthy behaviors Provide positive reinforcement

13. Here’s what works… The more you come – the better you’ll do! Take time to do your logs. Record time spent each day “exercising” and assess how well they did with their nutrition. Go for seven and make healthy nutritional choices. Fill it out together.

14. Exercising Safely Always contact your physician before beginning an exercise program! Listen to your body! If you feel tired - slow down! If you feel off balance - stop and gain control! If you feel thirsty – drink water! Exercise should not hurt!

15. Exercising Safely Work at your own pace! Wear comfortable clothes and good shoes If your not sure about an exercise, ask! Stretch only after you have warmed up your muscles. Always remember to breathe! Be good to your neighbor! Exercise should be FUN!!!