qqqqqqqqq - newmovesonline.com · hhhhhhhhhhh hhhhhhhhhhh hhhhhhhhhhh kickboxing biking swimming...
TRANSCRIPT
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Choose fruits and veggies for
snacks-at least 5 fruits and
veggies a day
Pay attention to portion sizes and your body’s signs of hunger
and fullness
Choose water instead of sweetened beverages like soda
Be
active
everyday-
aim for 1 hour
each day
Avoid unhealthy weight control practices
New Moves goals
Focus on your positive traits
Reduce “screen time” (ideally to an
hour or less a day)
Eat breakfast
every day
![Page 2: qqqqqqqqq - newmovesonline.com · HHHHHHHHHHH HHHHHHHHHHH HHHHHHHHHHH kickboxing biking swimming pilates running soccer strength training basketball hip-hop dance in-line skating](https://reader033.vdocuments.us/reader033/viewer/2022052802/5f1b7f983f6b183ef47a4787/html5/thumbnails/2.jpg)
Our class guidelines
jj
j jcg
frl
r
Ff
HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH
kickboxing
biking
swimming
pilates
running
soccerstrength training
basketball
hip-hop dance
in-line skating
workout DVDs
roller skating
ultimate frisbee
jump rope
tennis
gym workouts
walking
DANCE
be fit 1get movin’ get groovin’
There are lots of fun ways to exercise, whether by
yourself, on a team, or in a group fitness class. Mix it up for the best
results!
yoga
aerobics
kayaking
water aerobics
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O
ur class guidelinesjj
j jcg
frl
r
Ff
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We are phenomenal women because...
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We are phenomenal women because...
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SS
SS
SSSSSSWater
SSS
SSSS
SS
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SS
SS
SSSSSSWater
SSS
SSSS
SS
SS
SS
SSSSSSWater
SSS
SSSS
SS
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I get more steps each day by...
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I get more steps each day by... I get more steps each day by...
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Breakfast!
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What’s for breakfast?
Breakfast!
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My heart and lungs are getting stronger by...
aerobic
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stress essl
BREATHE
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109
87
65
43
21
0
Sta
rvin
gS
tuff
ed
Neu
tral
No
t hu
ngry
No
t fu
ll
Hun
ger/
Ful
lnes
s S
cale
Eat
whe
n yo
u ar
e hu
ngry
, sto
p w
hen
you
are
full
0. S
tarv
ing,
diz
zy, i
rrita
ble
1. V
ery
hung
ry, u
nabl
e to
con
cent
rate
2. H
ungr
y, r
eady
to e
at3.
The
urg
e to
eat
is s
tron
g4.
A li
ttle
hung
ry.
You
can
wai
t to
eat b
ut y
ou k
now
you
will
be
getti
ng h
ungr
y so
on.
5. N
eutr
al, n
ot h
ungr
y, n
ot fu
ll. C
omfo
rtab
le.
6. Y
ou fe
el c
omfo
rtab
le a
nd s
atis
fied.
7.
Hun
ger
is d
efini
tely
gon
e. Y
ou m
ay n
ot fe
el h
ungr
y ag
ain
for
3-4
hour
s.8.
Not
unc
omfo
rtab
le, b
ut d
efini
tely
full.
9. U
ncom
fort
ably
full,
feel
stu
ffed.
10. V
ery
full,
unc
omfo
rtab
le, m
aybe
eve
n pa
infu
l.
![Page 15: qqqqqqqqq - newmovesonline.com · HHHHHHHHHHH HHHHHHHHHHH HHHHHHHHHHH kickboxing biking swimming pilates running soccer strength training basketball hip-hop dance in-line skating](https://reader033.vdocuments.us/reader033/viewer/2022052802/5f1b7f983f6b183ef47a4787/html5/thumbnails/15.jpg)
Pay attention to
portion sizes and your body’s signs
of hunger and fullness
0. S
tarv
ing,
diz
zy, i
rrita
ble
1. V
ery
hung
ry, u
nabl
e to
con
cent
rate
2. H
ungr
y, r
eady
to e
at3.
The
urg
e to
eat
is s
tron
g4.
A li
ttle
hung
ry.
You
can
wai
t to
eat b
ut y
ou k
now
you
will
be
getti
ng h
ungr
y so
on.
5. N
eutr
al, n
ot h
ungr
y, n
ot fu
ll. C
omfo
rtab
le.
6. Y
ou fe
el c
omfo
rtab
le a
nd s
atis
fied.
7.
Hun
ger
is d
efini
tely
gon
e. Y
ou m
ay n
ot fe
el h
ungr
y ag
ain
for
3-4
hour
s.8.
Not
unc
omfo
rtab
le, b
ut d
efini
tely
full.
9. U
ncom
fort
ably
full,
feel
stu
ffed.
10. V
ery
full,
unc
omfo
rtab
le, m
aybe
eve
n pa
infu
l.
![Page 16: qqqqqqqqq - newmovesonline.com · HHHHHHHHHHH HHHHHHHHHHH HHHHHHHHHHH kickboxing biking swimming pilates running soccer strength training basketball hip-hop dance in-line skating](https://reader033.vdocuments.us/reader033/viewer/2022052802/5f1b7f983f6b183ef47a4787/html5/thumbnails/16.jpg)
Choose water instead of sweetened beverages like soda
Eat
breakfast
every day
![Page 17: qqqqqqqqq - newmovesonline.com · HHHHHHHHHHH HHHHHHHHHHH HHHHHHHHHHH kickboxing biking swimming pilates running soccer strength training basketball hip-hop dance in-line skating](https://reader033.vdocuments.us/reader033/viewer/2022052802/5f1b7f983f6b183ef47a4787/html5/thumbnails/17.jpg)
Choose water instead of sweetened beverages like soda
Eat
breakfast
every day
![Page 18: qqqqqqqqq - newmovesonline.com · HHHHHHHHHHH HHHHHHHHHHH HHHHHHHHHHH kickboxing biking swimming pilates running soccer strength training basketball hip-hop dance in-line skating](https://reader033.vdocuments.us/reader033/viewer/2022052802/5f1b7f983f6b183ef47a4787/html5/thumbnails/18.jpg)
Focus on your positive traits
Choose fruits and veggies
for snacks-at least 5 fruits and
veggies a day
![Page 19: qqqqqqqqq - newmovesonline.com · HHHHHHHHHHH HHHHHHHHHHH HHHHHHHHHHH kickboxing biking swimming pilates running soccer strength training basketball hip-hop dance in-line skating](https://reader033.vdocuments.us/reader033/viewer/2022052802/5f1b7f983f6b183ef47a4787/html5/thumbnails/19.jpg)
Focus on your positive traits
![Page 20: qqqqqqqqq - newmovesonline.com · HHHHHHHHHHH HHHHHHHHHHH HHHHHHHHHHH kickboxing biking swimming pilates running soccer strength training basketball hip-hop dance in-line skating](https://reader033.vdocuments.us/reader033/viewer/2022052802/5f1b7f983f6b183ef47a4787/html5/thumbnails/20.jpg)
Be
active everyday-
aim for 1
hour each
day
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Reduce inactive
“screen time” (ideally to an hour
or less a day)
Be
active everyday-
aim for 1
hour each
day
![Page 22: qqqqqqqqq - newmovesonline.com · HHHHHHHHHHH HHHHHHHHHHH HHHHHHHHHHH kickboxing biking swimming pilates running soccer strength training basketball hip-hop dance in-line skating](https://reader033.vdocuments.us/reader033/viewer/2022052802/5f1b7f983f6b183ef47a4787/html5/thumbnails/22.jpg)
Avoid
unhealthy
weight control
practices