Capital Region Weight Loss & Personal Fitness Training

Phone: 518-320-8543
Collegeview Drive Loudonville, NY
Dale Kelley, NASM Certified Personal Trainer
ACE Certified Lifestyle & Weight Management Consultant

Eat, Drink, & Be Healthy!

Weight Loss & Weight Management Small Group Workshop

When:     7:15PM Tuesdays or Thursdays in January & February 2010
Where:   Colonie

Topics:   Nutrition • Exercise • Meal Planning • Emotional Eating • Deciphering Food Labels • Motivation
Behavior Modification • Stress Management • Shopping • Healthy Cooking • Dining Out

Weeks 1 & 2

  Introductions, course orientation, what to expect; commitment, etc.

  Distribute course materials

• Logging journals
• Reference manual
• Commitment pledge
• Menu planning website
• Training for use of journals, menu planning website & software

  Mindset & Motivation Training: The Secret to Long Term Weight Management Success!

  Strategies for Staying on Track When Temptations Abound

  Building Accountability and Support Systems

  Progress Tracking Basics: Why the Scale Lies and How to Best Measure Progress

  Menu & Meal Planning Basics

  Nutrition Basics

  Manage Weight Without Dieting: The 7 Healthy Habits

  Understanding Basic Physiology, Hormones & Metabolism

  What are Macro Nutrients and What Effect Do They Have on Metabolism, Health, Energy Level & Mood?

Weeks 3 & 4

  Nutrient Timing - When to Eat and Why

  New food ideas: Creating Healthy Recipe, On the Go Meals, Food Substitution Ideas

  Portion Control vs. Counting Calories vs The Cookie Diet: A.K.A. Finding What Works for You!

  Commercial Diets (a.k.a. Weight Watchers, Jenny Craig, etc): The Good, The Bad, & The Ridiculous

  Magic Pills for Fast Weight Loss?

  Is Weight Loss & Diet Advertising Making You Fat?

  Commonly Practiced Strategies That Prevent You from Achieving Your Goals!

  Motivation & Mindset & Progress Check-up

  Exercise Basics - Optimal Exercise Strategies for Getting Results Without Living in the Gym.

Weeks 5 & 6

  Debunking the "Women who lift weights get too bulky" myth.

  Potluck Dinner / Best Recipe Contest

  Stress and Weight-Management

  Shopping & Dining Out

  Healthy Lifestyle Habit How-To's

Weeks 7 & 8

  Staying on Track

  Motivation Check-up

  Food Processing, Additives & Their Effects on Metabolism

  Importance of Consistent Progress Tracking

  How to Avoid Plateaus

  How to Stay Motivated Long Term

  Final Program Adjustments