1. Become Your Own Personal Trainer

2. Your Job: Write YOUR Personal Profile Monday Write YOUR Nutritional Plan Write YOUR Fitness & Exercise Plan Tuesday & Wednesday Put it all together Friday Present Your Plans Monday

3. Your Personal Profile Write your reflections on the following topics 1. Describe yourself & your current diet: your age your height and weight what you currently eat changes you might like to make in your diet 2. Describe your current level of fitness: how fit are you now? what exercise are you doing now? what areas would you like to improve in? what is your current schedule? when you can you realistically fit in more exercise? Now, go on to the next step…

4. Step 2 Go to the Ideal Body Weight Website: *calculate your body weight (use the People’s Choice and Doctor Recommended boxes) *find your BMI *record both numbers in your profile http://www.halls.md/idealweight/body.htm (Scroll down to see the whole page)

5. Step 3 Go to the Fitness Calculators *figure your Resting Metabolic Rate *calculate your Daily Caloric Needs *figure your BMI and compare it with the one from the previous site http://www.24hourfitness.com/html/fitness/fit _calc/

6. Step 4 Create your Personal Nutrition Plan: Do you want to gain, lose, maintain weight? Then, how many calories a day do you need? Create 3 days worth of meals: *list the calories in each of the foods you choose as well as your total for the day *include 1 b’fast, 1 lunch, 1 dinner that are fast food *for any one day you choose, include protein, carbs and fats in addition to calories Use the websites that are on the U Drive (Sparta Student), in the Health/ Personal Trainer folder, for ideas and calorie counts

7. Step 5 Create Your Fitness/Exercise Plan Based on the number of calories you need to burn, in order to meet your goals, design a plan for yourself List the exercises, number of sets, number of reps and how many extra calories you will burn How will you fit this into your busy day? Look at the websites for ideas

8. Step 6 Reflect on this project: What changes do I need to make in my current lifestyle to achieve the goals I have set for myself in both nutrition and fitness? How will I avoid too much fast food, not enough exercise and maintain my plan throughout my life? What did I learn about the connection between fitness and nutrition that I didn’t already know? Other thoughts?