Become Your Own Personal Trainer

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Become Your OwnPersonal Trainer
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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

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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

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Step 2

• Go to the Ideal Body Weight Website
• calculate your body weight
• (use the Peoples 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)

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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
  /

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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 dayinclude 1 bfast, 1
  lunch, 1 dinner that are fast foodfor 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

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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

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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 didnt already know?
• Other thoughts?