Hayley BaxleyPeriod 3

Fit for Life

Michelle Personal Trainer Project

Table of Contents

• Profile of Michelle• Obstacles • solutions• Goals• Menu• Preventing Relapse• Finding Social Support• Exercise • Survival Tips• Bibliography

Profile of Michelle

• 17 years old Junior• She’s in Key Club• Sings in the choir• Evening: Talking on the phone, watching TV,

and/or hanging out with friends• No breakfast, a lot of fast food• Clothes are getting tight• BMI: 21.8 (she’s healthy)

Obstacles

• Not having family meals• If parents aren’t home to make the meals• How close they are to fast foods (where they

live.. Etc.)• Not spending her time efficiently• Seems like exercise isn’t a priority

Solutions

• If her parents are home then talk to them about having family meals

• If not then just eat something healthy• Find a place just as close that is healthier or just skip

the whole fast food and get groceries and go home and cook

• Instead of watching TV do exercises or while she’s watching TV do sit ups, or push ups, Etc.

• Make exercising a priority (be motivated to lose weight. (rewards) have social support)

Goals

• To lose weight• Make lifestyle choices • Find triggers that make you want eat or make

you cause bad choices• Eat …. number of calories• Exercise the right amount• Make sure you are burning more calories than

you are taking in

Menu

• Monday: • Breakfast: Almond French Toast with Blueberry syrup

(173 cal.) Orange Juice (110 cal.)• Snack: cucumbers with ranch (156 cal.)• Lunch: Pesto Pasta Salad (291 cal.) • Snack: Yoplait Light Yogurt (90 cal.) • Dinner: Salmon with White Balsamic Glaze (329 cal.)

asparagus and butter (60 cal.) • TIP: drink water all day!• 1,209 Calories

Menu

• Tuesday:• Breakfast: Mixed Berry Smoothie (150 cal.) English

Muffin w/butter (210 cal.)• Snack: 24 almonds (163) • Lunch: Cheddar Cheese Bagel w/cream Cheese (235 cal.)• Snack: Banana (105 cal.)• Dinner: Three Cheese Polenta Lasagna (243 cal.) Broccoli

with Garlic (49 cal.) Milk (110) • *water all day!• 1,265 Calories

Menu• Wednesday:• Breakfast: Cheerios (110 cal.) with milk (110 cal.)• Snack: Kashi® Crunchy Granola Bars• Honey Toasted 7-Grain (170 cal.)• Lunch: California Turkey Salad (315 cal.) • Snack: 5 Mini Red peppers (40 cal.)• Dinner: coconut shrimp Curry, ½ cup cooked brown rice, sliced

cucumber and red onion salad with 2 table spoons sherry vinaigrette or low-sugar prepared dressing of your choice (400 cal.)

• *water all day!• 1,145 calories

Menu

• Thursday:• Breakfast: Eggos with butter and syrup (300 cal.)• Snack: raspberry Greek yogurt (160 calories)• Lunch: White Chipotle Chicken Chili (371 cal.)Romaine with 2 tablespoons dressing (150 cal.)• Snack: granny smith apple with 2 tablespoons peanut

butter (190 cal.)• Dinner: Orange Chicken with Rice (422 cal.) • *water all day!• 1,593 calories

Menu

• Friday:• Breakfast: eggs and whole wheat toast and orange juice

(219 cal.)• Snack: celery and peanut butter (100 cal.)• Lunch: tortilla soup (180 cal.) tortilla chips and salsa (130

cal.)• Snack: 5 Cheese and Ritz Crackers (140 cal.) • Dinner: Chicken breast olive oil and balsamic vinaigrette

(200 cal.) Salad with 2 tbsp. of ranch (170 cal.) • *drink water all day!• 1,139 Calories

Menu

• Saturday:• Breakfast: Oatmeal with brown sugar (157 cal.) Whole

wheat toast (69 cal.)• Snack: bag of organic apples (90 cal.) • Lunch: quesadilla with tomato and salsa and sour

cream (142 cal.)• Snack: pomegranates (105 cal.) • Dinner: Tacos (480 cal.)• *drink water all day!• 1,043 calories

Menu• Sunday:• Breakfast: bowl of fruit w/ English muffin (200 cal.) • Snack: 2 hard boiled egg (77 cal.)• Lunch: grilled chicken wrap (250 cal.)• Snack: sugar free Jell-O (10 cal.)• Dinner: Chicken Fettuccini (270 cal.) Salad with 2

tbsp. of ranch (170 cal.) • *drink water all day!• 1,054 calories

Preventing Relapse

• Set up a support system• Reward yourself. (not by food, maybe clothes

or something)• Having food that you like but that is healthy

Finding Social Support

• Find a friend or friends that like the same activities

• Find a friend that will push you and help you• Have your family make healthier foods• Get healthier foods in your house so you

aren’t tempted to eat something not healthy

Exercise

• Sunday: Aerobics for 15 minutes and jump roping for 13 minutes

• Monday: fast pace competitive basketball game for 13 minutes

• Tuesday: Bicycling, moderate pace for 17 pace • Wednesday: Push ups for 13 minutes,

Crunches/sit ups for 29 minutes• Thursday: Running for 10 minutes

Cont. Exercise

• Friday: Swimming laps freestyle for 14 minutes

• Saturday: Walking with a friend for 20 minutes

Bibliography

• New Complete Cookbook• The south beach Diet Super quick cookbook• http://

www.kashi.com/products/crunchy_granola_bars_honey_toasted_7_grain

• http://halls.md/ideal-weight/body.htm• http://www.exrx.net/Calculators/BMI.html• https://

www.merckengage.com/01_plan/activity/activity_planner/planner.aspx?Mode=edit

Bibliography

• http://caloriecount.about.com/• http://

yoplait.com/products/yoplait-light?nicam1=Paid_Search&nichn1=GOOGLE&nipkw1=nonfat+yogurt&niseg1=YOPL_ABU&nicreatID1=YoLite