Attendance
How many weeks of class can you miss?
What are the two options for record keeping in phase 1?
Paper or App
What is the decision free minimum prescription?
3 shakes
2 entrees
2 vitamins
64oz of water
What does "in the box" mean?
When you don't eat anything off your diet plan
What is exercise?
a type of physical activity that is structured like an aerobics class or sports team.
Other than coming to class what is the other form of accountability that is required?
Midweek check-in
Why is it best to record what you eat right away?
-because you can forget and leave things off your record. Just because you leave them off your record doesn't mean they don't count.
What is the healthy solutions minimum prescription?
3 shakes
2 entrees
5 servings of fruit/vegetables
64oz of water
Does not doing PA count as not being "in the box"?
no. But PA does boost your weight loss
How do we calculate physical activity and why do we do it this way?
-weight-intensity-calories per minute
- more accurate. With steps there is a lot of factors. With monitors there is a lot of barriers
Name two ways that attendance holds you accountable
1.) scale
2.) class
3.)me
4.) board
Should you record what you go out of the box for? And why?
-yes. This will keep you accountable and everything that goes into your mouth counts and in phase 2 you will have to track it.
What can happen if you miss the minimum prescription 2 weeks in a row?
- transition to next phase
- drop from the program
What is a high volume recipe to keep you in the box?
- Double entree
-Entree + veg.
-Blended shake
What are the 4 types of intensities of PA?
-low
-medium
-high
-very high
What is the importance of coming here even though its been a "bad" week?
You are being mindful and holding yourself responsible for the choices you have made
What are two things that food journals can show us?
-spacing of calories
-fruit/vegetable choices
What is the planning template we use to make sure we get in the minimum prescription?
- Breakfast
-Snack
-lunch
-Snack
-Dinner
-Snack
What is an environmental control strategy that will keep you in the box?
- clean out fridge
-bring something you can say yes too
- Don't go to out to eat
What the goal of PA calories burned in a week by the time you leave phase 1 and why?
- 2000 calories a week because this will help you manage your weight with the high calorie world we live in
12-14 months
What does record keeping look like in phase 2?
- HMR App
- Calorie counting app (myfitness pal or lose it)
Why do you meet the minimum prescription even if you go out of the box?
-to ensure you get right back on the diet
-nutrition
-crowd out calories
What are three tools that you can use to stay in the box?
-planning (B,S,L,S,D,S)
-More is better
- Environmental control strategies
150 minutes