Part 2 of the Fit For Everyone series

1. FIT FOR EVERYONE: Every person has the ability to become healthy and fit By: Mr. J. Everyman

2. PART 2:GETTING STARTED Part 1 addressed obesity and the risk factors associated with those who are overweight Part 2 focuses on simple practices that can be immediately implemented to kick start your way to a healthier lifestyle

3. Getting Started: Practice #1: Eliminate the word “diet” When starting or moving through the weight loss phase of a broader lifestyle change, the word diet usually carries a negative connotation What does diet mean to me? Temporary fix – usually a finite beginning and ending Deprivation – usually married with a list of all off-limit foods How does your mindset change when you eliminate the word diet and instead view this as a new lifestyle? Portion Control Better food choices Active living

4. Getting Started:Practice #2: Set Goals Goal setting enables you to track your progress on a clearly defined timetable Create goals in categories: short-term, mid-term and long-term Creating a goal sequence increases focus and can be a strong motivational tool Goals should be realistic and reachable within your capabilities

5. Long term goals should be set at the beginning of your program Ask yourself the following questions: What do I want to do? (Is there a specific event you want to try?) Where do I want to be? (Is there a pair of pants or a dress you want to wear?) Long term goals have to be specific in nature I want to lose weight is not a long term goal I want to lose 50lbs by October 1st, 2011 is a specific long term goal A specific and quantifiable goal helps you stay on track and strengthens your commitment to your goal Getting Started: Long Term Goals

6. Getting Started: Short Term Goals After setting a specific and quantifiable long term goal, set smaller short term goals Set realistic goals that are achievable Daily goals: I will drink 8 glasses of water today. Weekly goals: I will exercise 5 times this week for 30 minutes or more Monthly goals: I will bike ride 5 miles in 30 minutes or less by month’s end Write down your goals and post them someplace visible

7. Work backwards from your long term goals to set the mid point of your program, or the halfway point to your end goal Assessing your progress mid-way through your program is the best way to gauge where you are on your progress. Are you on track? Ahead of schedule? Lagging behind? The mid-way point is where you make the necessary adjustments to your daily routine to ensure success by your pre-set end date Getting Started: Mid Term Goals

8. EXAMPLE: Long Term Goal – Lose 50lbs by October 1st, 2011 Mid Term Goal – Lose 25lbs by July 1st, 2011 Short Term Goals – Exercise 3-5 times a week for 30 minutes or more, bicycle 5 miles in under 30 minutes in 30 days Getting Started: Setting your final goals.

9. Getting Started:Practice #3: Consistency Starting anything can be a daunting task. The hardest part is not starting, but continuing what you have started. Setting realistic goals helps with your consistency. Often times, unrealistic goals can make things seem out of reach and therefore, you veer off track and eventually, stop all together. Consistency and maintaining your focus on what your short, mid, and long term goals are, is what will bring about the change you are looking for.

10. Getting Started:Tips for consistency. Plan ahead – Mapping out your day/week/month is very easy and just takes a little bit of time at the start of the week. Plan the days you are working out, a menu for the week, and your goal for the end of the week. Make sure to factor in time for family, work, school, etc. Find alternatives – Can’t go outside for your 30 minute walk today because of rain? Walk up and down the stairs in your home or apartment. Working late and can’t eat your planned meal? Find a healthier alternative if you are going to have fast food. Do you have a meeting Thursday and can’t go to the gym? Make it up on Friday if it was a scheduled day off. There’s always an alternative. Finish! – Completing something will leave you feeling with a sense of accomplishment. You make it through the day/month/week and you’ve met all your goals, you’ll want to keep doing it. This sets the pace for you and gives you the motivation to continue.

11. Getting Started:Putting it all together Now that you have the tools to get started, lets put it all together: Remove the word “diet” from your vocabulary. Diets are temporary; this is a lifestyle change that will be permanent. Setting long, mid and short term goals increase focus and can be a strong motivational tool. Staying consistent will help you reach all of your goals.

12. Getting Started:Final thought. DO NOT WAIT UNTIL TOMORROW! Starting right away is easy when you follow the tips provided to you in this presentation. It’s as easy as not having another soda today, taking the stairs instead of the escalator at the mall, or go to the park and walk around for 30 minutes before going home. These simple, yet effective changes are what you need to get you started on a lifestyle change towards a healthier, fitter you.

13. Fit For Everyone: What’s next?. In my next installment of the Fit For Everyone series, I will show how I went from being 265 lbs to 205 lbs utilizing the tips that were given to you in this presentation. If I can do it, so can you! STAY TUNED!