1. DON’T FORGET THE FUN!!! T IGERS F EEL G REAT IN 08' Session 4

2. M OVING T O F ITNESS P. 23-25 Getting Support It helps to have friends and family support you in your fitness goals. Share your values about being fit. Believe in your ability to change. Can enjoy and celebrate your successes. Will help you think about challenges and solve problems if they come up. Don’t Forget the Fun! Find activities that you will enjoy. You’ll look forward to being active. You’ll find time for activity, even if you have a very busy schedule. You’ll start seeing long-term benefits over time.

3. M OVING T O F ITNESS Believe in Yourself! I can move ahead with my plan for fitness. I can use resource to make my plan better. I can set goals that give me plenty of chances for success. I can solve problems when they come up. I can choose activities I enjoy. I can notice the immediate benefits of physical activity. I can watch for long-term benefits over time. I can find friends who support my goals. I believe in the value of physical fitness.

4. 5 W AYS TO K EEP W EIGHT O FF 1. Watch your weight. Weigh yourself once a week. Plan what to do if you gain. Write down what you eat. Don’t cut back on activity. 2. Keep moving! Walk for 60 minutes on most days. Move to help handle stress. Make everyday active. Keep you plan fun.

5. 5 W AYS TO K EEP W EIGHT O FF 3. Eat smart! Eat breakfast. Notice when you slip back into old habits. Snack on vegetables. Add vegetables, fruit, and whole grains to your meals. Limit alcohol, sugar, and fat. 4. Get support. Share new food ideas. Join a support group. Form new family habits. Talk to your doctor.

6. 5 W AYS TO K EEP W EIGHT O FF 5. Think success. Give yourself credit for smart choices. Reward yourself for not gaining weight. Being active is one of the best ways to keep weight off.

8. H OW MANY CALORIES DOES PHYSICAL ACTIVITY USE ?

9. I NCREDIBLE F ITNESS F ACTS Burning 150 calories a day through exercise adds up to 55,000 calories a year – a positional weight loss of 15 pounds. A person who is 20 pounds overweight puts an extra 120 pounds of pressure on each kneecap when going up or down a flight of stairs. A 154 pound person uses approximately 70 calories per hour just lying still. 300,000: The estimated number of American who die each year because of inactivity and poor eating habits. A sedentary lifestyle is as hazardous to heart health as smoking, high blood pressure, or high blood cholesterol. Three 10 minute spurts of activity each day work out the heart and lungs nearly as well as one 30 minute session. Over 60% of young people eat too much fat and get less than 20% of the recommended amount of fruits and vegetables.

10. Q UIZ 1. It helps to have friends and family support you in your fitness goals. True or False 2. You should cut back on your activity to help loss weight.True or False 3. Doing common house hold chores can help you burn calories.True or False 4. Walking burns 280 calories in about an hour for a man that weighs approximately 154 bounds. True or False 5. Burning 150 calories a day through exercise adds up to 55,000 calories a year – a positional weight loss of 15 pounds. True or False

11. A NSWERS 1. True 2. False – Don’t cut back on activity. 3. True 4. True 5. True