Helping you reach your 2013 goals

Keeping your Fitness “Resolutions”

Out of every 10 people who resolve to “lose weight”, “exercise regularly, “eat healthy”…

Will this be YOU?????

C 2011-2012 Brian Koning, Fitnow Personal Fitness Training

What is YOUR Goal?

Weight loss?

Develop a healthier lifestyle?

Have energy to keep up with your kids?

Tone up?

Need some motivation?

Whether your goal is to GET FIT or STAY FIT, this challenge is a great way to kickstart your 2013!

Get Fit Stay Fit Overview

Program will kick off on Wednesday January 16th and will run for 2 months, concluding on Saturday March 16th.

This is BOTH an individual and a team competition.Each participant earns points based on their own

progress and participation. Four individual scores will total to reach a combined team score.

Form your own team or we can help get you set up with a group that is right for you!

The Fitmama Matrix

Body Composition Be Active

Food Smarts Support

Fit Factor 1: Body Composition

At the start of the program, we’ll take your weight, body fat % and your measurements. You must have your initial assessment complete between 1/9 and 1/16. Your final assessment must be done by 3/16.

Check in every 2 weeks to earn points. You have Tues-Thurs to complete your check in.

At the program conclusion, your body fat % and measurements will count towards your points total.

Weight 0.1% 1 pointBody Fat % 0.1% 1 pointMeasurements 0.1% 1 point

Fit Factor 2: Get Active

Attend classes at Fitmama to earn points.Branch out! Never tried yoga? Been away from

bootcamp? Be sure to try a new class. Variety in our workouts brings the greatest rewards for our bodies.

1 class = 2 pointEarn a maximum of 16 points each week.

Fit Factor 3: Food Smarts

You can’t out-workout a poor diet.Being aware of what we put in our bodies is critical.Tracking what we eat leads to better food choices and

can highlight the areas in which we struggle.There are tons of options for tracking your food including

websites and apps, a simple notebook even the notes feature of your phone.

Show us your weekly food journal for 10 points each week.

Fit Factor 3: Food Smarts

So……What should I be eating?• Make half your plate fruits & veggies• Switch to skim or 1% milk• Choose whole grains• Vary your protein choices• Choose foods with little to no added sugars (under

5g is a good general rule)• Look out for salt (sodium) in the foods you buy • Eat fewer foods that are high in solid fats• Enjoy your food, but eat less• Cook more often at home, where you have the

control• When eating out, choose lower calorie menu

options. Look up the nutritional information BEFORE you go

• If you drink alcoholic beverages, do so sensibly• Eat off of salad plates instead of dinner plates• Prepare veggies so they are on-the-go snackshttp://www.choosemyplate.gov/

Fit Factor 4: Support

Utilize your team for motivation & support.Building friendships with other people with similar goals

keeps us focused.Trade phone numbers and emails with your teammates .Know some women in your life that want to build a

healthier lifestyle? Refer them to Fitmama. If they purchase a package, you’ll earn 10% of the value in points for the Get Fit Stay Fit challenge.

Extras

Each week there will be an official Get Fit Stay Fit challenge. The weekly challenge will be posted on Facebook and everyone will have a chance to earn extra points as an individual or even as a team.

We’ll be posting helpful hints and recognizing Fitmama’s each week!

Exciting prizes for the winning team and individual.Any questions or concerns at any time can be directed to

Erin, Jen, Meagan or BethAnne.

Next Steps

Register for the Challenge – deadline to register for the challenge is Wed 1/16.

Form your team and choose a team name and captain.Get your initial weigh in and measurements.Start earning points and motivating each other.

GET fit…. STAY fit…. BE fit in 2013!