2008 Transformation Challenge Steps

Step one:

Taking the Holiday Challenge requires you to,

Take an Individual Fitness Assessment-
There is no substitute for a good plan.  If you want results then you should always take preliminary measurement.  A fitness assessment help you measure change over time and is the most accurate way of determining if you are working hard enough to reach the goals established upon taking the challenge.

Establishing your goals
Ten weeks is not a long time.  Ten weeks is considered short term. Individuals with more than Thirty pounds of weight loss should make short and longer term goals. Weight loss of more than two pounds a week is generally not recommended.  Quality weight loss is approximately 1-1.5 lbs. week.  Five to eight percent body fat reduction is achievable in ten weeks.

Before and After Photos:
A picture is worth a thousand words. That’s why on every weight loss supplement add, medical procedure, new fitness trend or equipment promotion there are always before and after photos.  A before photo is a true motivator. If you are not happy now you can look back and see the difference just eight weeks later.

Step Two:

Provides exercise support

Small Group Personal Training
Exercise is a vital component to maintaining your weight. At KFC we have countless opportunities for you to improve your fitness no matter what your fitness level is.  As part of the KFCTC you will have the opportunity to participate in up to three small group personal training sessions per week.  The intensity of the workouts will be adjusted depending on your fitness level and will only support burning off those unwanted pounds.

Monday and Wednesday Evening	4:30 – 5:00 pm
Tuesday and Thursday lunch crunch	12:00- 12:30 pm

Food and Exercise Journal Entries
Like a bank account, an accurate food and activity journal is a record of what we are actually doing in terms of calories in and out.  Your food and activity log allows you to be very specific. From my past experience, the more detail you provide here the better your results will be.

Step Three:

Holds you accountable and provides other support features

Journal review meetings
Two journal review meetings, enable you to talk about obstacles and your success stories from the previous weeks. You can get questions answered by a certified fitness professional. You also get to weigh in and check your body composition.  Coming to the follow up meeting provides you the opportunity to periodically track your progress and insures that your efforts are paying off. This will be a small group meeting.

Weight Watchers onsite at Kirmayer
You can participate in the Weight Watchers Program at Kirmayer Fitness Center. The Program starts January 29, 2008 through May 20, 2008. The cost is $186.00 for the entire 17 week program and includes 19 free weeks of ww e- tools.

Over thirty group exercise classes per week

Kirmayer Fitness Center has a wide variety of classes appropriate for you. So if the small group personal training doesn’t fit into your schedule, something else will.