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30-Day
Results! Workbook
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Have
you struggled to adopt a healthy lifestyle and achieve permanent
weight loss success?
Learning
smart portion control and maintaining an ongoing fitness
program is your key to success. The 30-Day Results Program
is a 70 page workbook that provides a simple but comprehensive
program and you will only have to commit to a maximum of
5.5 hours of fitness activities per week.
Developed
by Caitlyn Lorenze, RD and Jessica Storm CPT this program
can get you on track to lose 10-12 pounds in 30 days and
keep it off!
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$19.95 Book or $10.00 PDF Download
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The
Pocket Diet & Pocket Fit's 30-Day Results! Workbook Index
Week 1
- Getting Started
30-Day Results Contract
Diet and Weight Loss Facts
Weight gain trends
Why is America busting at the seams?
How Weight can Add Up
Personal Assessment
Ready for a Change
The "Sleep" Factor (Get on to a consistent sleep pattern)
Achieving the perfect weight for you!
What you eat (nutrition)
What you do (fitness)
Keeping motivated (sticking with the plan)
Food Lesson : Portion Control The Pocket Diet
Pick your plan
Meals on the go- Pack your lunch!
Fitness Lesson: Start a Cardio- Fitness Program
Potential Cardio Activities
Motivation Lesson: Keep a Journal or Diary, Start a Blog, Building
a Support Team
Earn Success Ribbons
Goals!
The Importance of Goal Setting Goal Setting Worksheet
Pocket
Diet Meal & Fitness Planner - Week 1 - Download this page!
Week 2
- A Commitment to Fitness
The Importance
of Fitness Program
Guidelines Program Foundation
Cardiovascular Assessment Worksheet
Type of cardio
Why Split Cardio into two 30 minute segments?
Intensity Levels Rating of Perceived Exertion (RPE scale
What to Wear : Clothing, Shoes
Nutrition Lesson: The Importance of Fiber
What is fiber?
Motivation: Identifying negative thoughts
Establishing Negative vs. Positive thoughts Worksheet
Pocket Diet Meal & Fitness Planner Week 2
Week 3
Combining Food & Fitness
Nutrition Lesson: How to Read Labels
Carbohydrates, Sugar and Fiber
Out of Pocket Meals
How to Pick a Breakfast Cereal
The Pocket Plate
Fitness Lesson: The Importance of Strength Training
Terms
Repetition or Rep
Set
Technique
Your Strength Training Program
Exercise 1: Pushups; muscle worked is the chest
Exercise 2: Step-ups; muscles worked Legs and Glutes
Exercise 3: Basic Crunch; muscles worked rectus abdominus
Exercise 4: Hand to knee extension; muscles worked - spinal erector
Exercise 5: Modified Squat: muscles worked - quadriceps and glutes
Motivation: Excuses, Excuses!
Pocket Diet Meal & Fitness Planner Week 3
Week 4
Stretching & Putting it All Together
Fitness Lesson:
Warming Up The Skinny on Stretching Larger/Main Muscle Stretches
1) Hamstring on the wall:
2) Glutes on wall:
3) Inner thigh on the wall:
4) Hip Flexor Stretch:
5) Calf Stretch:
6) Chest Stretch:
7) Upper back stretch: Smaller Joint/Muscle Stretches:
Week 4 Fitness Goals
Nutrition Lesson: Eat your Fruits & Veggies
Eat by Colors
Red
Green
Green/Yellow
Orange/Yellow
Red/Purple
White/Green
Motivation Lesson: Long Term Goal Setting
My Fitness Goals
Stick With It!
30-Day Results Review
Check-Off List 30-Day Results
Wrap-up
Pocket Diet Meal & Fitness Planner Week 4
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