October 5 – November 24, 2015

THE AMAZING WEIGHT LOSS RACE 41 participants have enrolled in the race!

Initial and last weigh in done at Fitness Center Following weekly weigh-ins at sessions and additional times at Fitness Center Individual results will be ed BMI chart available at AWLR website Any participant missing more than 2 weigh-ins will be disqualified THE AMAZING WEIGHT LOSS RACE

Sessions, including those with the personal trainer, are provided for the benefit of participants. Sessions designed to help you succeed. Session attendance =.4%, based on weight at weigh-in for the week. Participants that arrive minutes late will receive ½ credit; those arriving more than 20 minutes late will not receive any credit. THE AMAZING WEIGHT LOSS RACE

Use of Fitness & Wellness Center during the entire 50 day program (10/5-11/24) *Orientation required TWO Personal training sessions with certified personal trainer Michael Washington Individual consult and “Introduction to circuit training” * Call to schedule THE AMAZING WEIGHT LOSS RACE

Personal Training package special for AWLR participants! Purchase 3 additional sessions with Michael for only $25! ($45 value) * new clients only THE AMAZING WEIGHT LOSS RACE

Intro to Strength Training with Michael Washington Thursdays 12:15 -12:45, Fitness Center studio

Results are based on percentage lost Actual weights will not be revealed Results will be announced halfway through and at the end of the program THE AMAZING WEIGHT LOSS RACE

1 st prize - $125 2 nd prize - $110 3 rd prize - $90 4 th prize - $70 5 th prize - $50 6 th prize - $40 7 th prize - $25 8 th prize - $15 PRIZES

Weekly prizes as well! The participant with the percentage of most weight lost each week will win a weekly prize. Keep trying, even if you have a bad week. THE AMAZING WEIGHT LOSS RACE

This is NOT

Make time for you! Take care of you! You cannot take care of everything and everyone else without putting yourself first.

10 Ways to Get Psyched for Weight Loss 1.Commit 2. Make a plan 3. Don’t wait for the right time 4. Get into the right mindset

Abolish “All or Nothing” Consider an 80/20 rule of thumb for diet and exercise

The Compass of Pleasure The Compass of Pleasure is a New York Times bestselling book by David J. Linden that explores the biology of vice and virtue in the brain's pleasure circuits. “Food addiction shares many properties and biological substrates with drug addiction, including a strong heritable component and triggering by stress.”

10 Ways to Get Psyched for Weight Loss 5. Be Realistic 6. Make time for exercise

10 Ways to Get Psyched for Weight Loss 7. Figure out what motivates you 8. Don’t think diet, think life change Diet is short term and hard to maintain. Weight did not appear overnight, it will not disappear overnight. Make gradual changes.

10 Ways to Get Psyched for Weight Loss 9. Create a network for weight loss 10. Use outside resources

Your Body Think of your body like a car

Fuel your machine (body)! Don’t skip meals.

Eat breakfast! It increases your metabolism. Study – Those who ate the majority of calories at breakfast lost twice as much as the group that ate the majority in the late afternoon/ evening.

A great free website that will help you track food, activity, moods, thoughts and weight. THE AMAZING WEIGHT LOSS RACE

We are here to help! THE AMAZING WEIGHT LOSS RACE