1. Hayley Baxley Period 3 Fit for Life Michelle Personal Trainer Project

2. Table of Contents Profile of Michelle Obstacles solutions Goals Menu Preventing Relapse Finding Social Support Exercise Survival Tips Bibliography

3. Profile of Michelle 17 years old Junior She’s in Key Club Sings in the choir Evening: Talking on the phone, watching TV, and/or hanging out with friends No breakfast, a lot of fast food Clothes are getting tight BMI: 21.8 (she’s healthy)

4. Obstacles Not having family meals If parents aren’t home to make the meals How close they are to fast foods (where they live.. Etc.) Not spending her time efficiently Seems like exercise isn’t a priority

5. Solutions If her parents are home then talk to them about having family meals If not then just eat something healthy Find a place just as close that is healthier or just skip the whole fast food and get groceries and go home and cook Instead of watching TV do exercises or while she’s watching TV do sit ups, or push ups, Etc. Make exercising a priority (be motivated to lose weight. (rewards) have social support)

6. Goals To lose weight Make lifestyle choices Find triggers that make you want eat or make you cause bad choices Eat …. number of calories Exercise the right amount Make sure you are burning more calories than you are taking in

7. Menu Monday: Breakfast: Almond French Toast with Blueberry syrup (173 cal.) Orange Juice (110 cal.) Snack: cucumbers with ranch (156 cal.) Lunch: Pesto Pasta Salad (291 cal.) Snack: Yoplait Light Yogurt (90 cal.) Dinner: Salmon with White Balsamic Glaze (329 cal.) asparagus and butter (60 cal.) TIP: drink water all day! 1,209 Calories

8. Menu Tuesday: Breakfast: Mixed Berry Smoothie (150 cal.) English Muffin w/butter (210 cal.) Snack: 24 almonds (163) Lunch: Cheddar Cheese Bagel w/cream Cheese (235 cal.) Snack: Banana (105 cal.) Dinner: Three Cheese Polenta Lasagna (243 cal.) Broccoli with Garlic (49 cal.) Milk (110) *water all day! 1,265 Calories

9. Menu Wednesday: Breakfast: Cheerios (110 cal.) with milk (110 cal.) Snack: Kashi® Crunchy Granola Bars Honey Toasted 7-Grain (170 cal.) Lunch: California Turkey Salad (315 cal.) Snack: 5 Mini Red peppers (40 cal.) Dinner: coconut shrimp Curry, ½ cup cooked brown rice, sliced cucumber and red onion salad with 2 table spoons sherry vinaigrette or low-sugar prepared dressing of your choice (400 cal.) *water all day! 1,145 calories

10. Menu Thursday: Breakfast: Eggos with butter and syrup (300 cal.) Snack: raspberry Greek yogurt (160 calories) Lunch: White Chipotle Chicken Chili (371 cal.) Romaine with 2 tablespoons dressing (150 cal.) Snack: granny smith apple with 2 tablespoons peanut butter (190 cal.) Dinner: Orange Chicken with Rice (422 cal.) *water all day! 1,593 calories

11. Menu Friday: Breakfast: eggs and whole wheat toast and orange juice (219 cal.) Snack: celery and peanut butter (100 cal.) Lunch: tortilla soup (180 cal.) tortilla chips and salsa (130 cal.) Snack: 5 Cheese and Ritz Crackers (140 cal.) Dinner: Chicken breast olive oil and balsamic vinaigrette (200 cal.) Salad with 2 tbsp. of ranch (170 cal.) *drink water all day! 1,139 Calories

12. Menu Saturday: Breakfast: Oatmeal with brown sugar (157 cal.) Whole wheat toast (69 cal.) Snack: bag of organic apples (90 cal.) Lunch: quesadilla with tomato and salsa and sour cream (142 cal.) Snack: pomegranates (105 cal.) Dinner: Tacos (480 cal.) *drink water all day! 1,043 calories

13. Menu Sunday: Breakfast: bowl of fruit w/ English muffin (200 cal.) Snack: 2 hard boiled egg (77 cal.) Lunch: grilled chicken wrap (250 cal.) Snack: sugar free Jell-O (10 cal.) Dinner: Chicken Fettuccini (270 cal.) Salad with 2 tbsp. of ranch (170 cal.) *drink water all day! 1,054 calories

14. Preventing Relapse Set up a support system Reward yourself. (not by food, maybe clothes or something) Having food that you like but that is healthy

15. Finding Social Support Find a friend or friends that like the same activities Find a friend that will push you and help you Have your family make healthier foods Get healthier foods in your house so you aren’t tempted to eat something not healthy

16. Exercise Sunday: Aerobics for 15 minutes and jump roping for 13 minutes Monday: fast pace competitive basketball game for 13 minutes Tuesday: Bicycling, moderate pace for 17 pace Wednesday: Push ups for 13 minutes, Crunches/sit ups for 29 minutes Thursday: Running for 10 minutes

17. Cont. Exercise Friday: Swimming laps freestyle for 14 minutes Saturday: Walking with a friend for 20 minutes

18. Bibliography New Complete Cookbook The south beach Diet Super quick cookbook http://www.kashi.com/products/crunchy_gra nola_bars_honey_toasted_7_grain http://www.kashi.com/products/crunchy_gra nola_bars_honey_toasted_7_grain http://halls.md/ideal-weight/body.htm http://www.exrx.net/Calculators/BMI.html https://www.merckengage.com/01_plan/activ ity/activity_planner/planner.aspx?Mode=edit https://www.merckengage.com/01_plan/activ ity/activity_planner/planner.aspx?Mode=edit

19. Bibliography http://caloriecount.about.com/ http://yoplait.com/products/yoplait- light?nicam1=Paid_Search&nichn1=GOOGLE& nipkw1=nonfat+yogurt&niseg1=YOPL_ABU&ni creatID1=YoLite http://yoplait.com/products/yoplait- light?nicam1=Paid_Search&nichn1=GOOGLE& nipkw1=nonfat+yogurt&niseg1=YOPL_ABU&ni creatID1=YoLite