Become Your OwnPersonal Trainer

Your Job:

• Write YOUR Personal ProfileMonday

• Write YOUR Nutritional Plan• Write YOUR Fitness & Exercise Plan

Tuesday & Wednesday• Put it all together

Friday• Present Your Plans

Monday

Your Personal ProfileWrite your reflections on the following topics

• 1. Describe yourself & your current diet:your ageyour height and weightwhat you currently eatchanges you might like to make in your diet

• 2. Describe your current level of fitness:how fit are you now?what exercise are you doing now?what areas would you like to improve in?

what is your current schedule? when you can you realistically fit in more exercise?

Now, go on to the next step…

Step 2

Go to the Ideal Body Weight Website:

*calculate your body weight

(use the People’s Choice and Doctor Recommended boxes)

*find your BMI *record both numbers in your profile

http://www.halls.md/idealweight/body.htm

(Scroll down to see the whole page)

Step 3

• Go to the Fitness Calculators*figure your Resting Metabolic Rate*calculate your Daily Caloric Needs*figure your BMI and compare it with

the one from the previous site

http://www.24hourfitness.com/html/fitness/fit_calc/

Step 4 Create your Personal Nutrition Plan:

Do you want to gain, lose, maintain weight?Then, how many calories a day do you need?

Create 3 days worth of meals: *list the calories in each of the foods you choose as well as your total for the day*include 1 b’fast, 1 lunch, 1 dinner that are fast food*for any one day you choose, include protein, carbs and fats in addition to calories

Use the websites that are on the U Drive (Sparta Student), in the Health/ Personal Trainer folder, for ideas and calorie counts

Step 5

Create Your Fitness/Exercise PlanBased on the number of calories you need

to burn, in order to meet your goals, design a plan for yourself

List the exercises, number of sets, number of reps and how many extra calories you will burn

How will you fit this into your busy day?Look at the websites for ideas

Step 6

Reflect on this project:• What changes do I need to make in my current

lifestyle to achieve the goals I have set for myself in both nutrition and fitness?

• How will I avoid too much fast food, not enough exercise and maintain my plan throughout my life?

• What did I learn about the connection between fitness and nutrition that I didn’t already know?

• Other thoughts?