12-Week Curriculum

WEIGHT-MANAGEMENT & LIFESTYLE CURRICULUM

A Comprehensive Outline Based on Human Physiology

NOTE: This course outline does NOT require any physical activity whatsoever.

It’s an educational course that can be taught anywhere: including

  • corporations
  • schools
  • churches
  • community groups

Obviously, you’d want to promote your own training services.

*** Most Health & Fitness professionals charge between $299 and $599 per person for this 12-Week Curriculum.

Each class runs approximately 90-minutes.

Course Outline

Week 1: Body Works

 

IMPORTANT: If you have a large group that requires data input for your system USE THIS FORM. Hand it out to all students for them to fill out (except for the measurements, etc.)

Overview: How to use Daily Journals and MAP System (25-min) –
Use LCD projector if available – or gather group around a single
computer. (tutorials for software demo/tutorials)

Be sure to include a 10-min. Q&A Session – especially important for the 1st week.

Assignments Week #2:

  • Menus: Each participant should create 7-10 menus based on their own personalized template/software. Encourage the tutorials built into their MAP account.
  • Reading: Reference Manual or Onboard 101: Chapters (1) Basic Physiology;

Check out Onboard 101 Website along with Interactive Quizzes.

Week 2: Digestion

Review:

Knowledge base:

  • (2) Digestion (25-min)
  • (3) Carbohydrate – introduction (5 min) – to be fully reviewed in week 3
  • Debunking commercial weight-loss plans
  • Debunking magic pills
  • Defying physiology – consequences immune system, hormonal imbalances, etc.
  • Q & A on topics or course (10-min)

Assignments Week #3:

  • Reading: Reference Manual or Onboard 101: Chapter: (2) Digestion; and Chapter (3) Carbohydrate – (from this session forward, the upcoming SESSION TOPIC is pre-assigned so that the material has been read before discussions, reviews and quizzes.)
  • Menus: Fine tune, proteins, carbs, fat (address quality of calories)

*** (Double session week in order to catch up and fully review all material by Week 12)

Videos and  Interactive Quizzes available with Onboard 101

Week 3:  Carbohydrate

Review:

Knowledge base:

  • (2) Digestion (15-min.) discussion, Q&A
  • (3) Carbohydrate (15-min.) discussion, Q&A

Assignments Week #4:

Videos and  Interactive Quizzes available with Onboard 101

Week 4:  Protein

Review:

Knowledge base:

  • (4) Protein (discussion – Q&A)
  • Q & A on topics or course (10-min) You are one-third of the way toward completion.

Assignments for Week #5:

Videos and  Interactive Quizzes available with Onboard 101

Week 5:  Fat

Review:

  • Menu planning (Review / Troubleshooting)
  • Review journals (10-min) – Are they being kept up-to-date or is it falling off..?
  • Behavior Changes – Pointing out new lifestyle patterns – at this point healthy menus should be in rotation
  • Extra Credit: Best Recipe Award…! Group Vote
  • Quiz #5 Fat (.pdf)
  • Quiz #5 – Answers

Knowledge base:

  • (5) Fat (discussion – Q&A)
  • Best sources of unsaturated fat

Assignments Week #6:

Videos and  Interactive Quizzes available with Onboard 101

Week 6: Aerobic Activity

Review:

  • Half way point: Body-fat evaluations (20-min)
  • Positive Points: Discuss: Hair, Skin, Nails, Energy levels, Sleep, Focus, Body Awareness, etc.
  • Biggest Obstacles – How to maintain motivation. Does your “buddy” help? Group discussion
  • Quiz #6 Aerobic Activity (.pdf)
  • Quiz #6 – Answers

Knowledge base:

(6) Aerobic Activity (discussion – Q&A)

Assignments for Week 7

Videos and  Interactive Quizzes available with Onboard 101

Week 7: Anaerobics

Review:

  • Review Daily Journals (10-min)
  • Progress Report(round robin)
    • “How I think I am doing”
    • “Obstacles I face”
    • “What support I receive from friends, family, co-workers”
    • “What could make this better”
  • Best Buddy Award
    • Best buddy gets T-Shirt (group votes for “best Bud!”)
  • Quiz #7 Anaerobic Activity (.pdf)
  • Quiz #7 – Answe

Assignments for Week 8:

Videos and  Interactive Quizzes available with Onboard 101

Week 8:  Vitamins

Review:

Knowledge base:

  • (8) Vitamins (25-min)
  • Supplements Yes or No…. why?

Assignments for Week 9:

Videos and  Interactive Quizzes available with Onboard 101

Week 9:  Minerals

Review:

Knowledge base:

  • (9) Minerals (25-min)
  • Supplements Yes or No…. why? (continued from Week #8)

Assignments for Week 10:

Videos and  Interactive Quizzes available with Onboard 101

Week 10: Weight Training

Review:

Knowledge base:

  • (10) Weight Training (25-min)
  • Why weight-training is so important for weight-mgmt. Metabolism!

Assignments for Week 11:

Videos (high-definition) along with Interactive Quizzes are available for this curriculum with Onboard 101

Week 11:  Stress

Review:

Knowledge base:

  • (11) Stress (25-min)
  • Stress Test Handout
  • Biggest Daily Stress (round robin with group)
  • Fight or Flight – discussion
  • How Stress can Affect Weight-Management

Assignments for Week 12:

Videos and  Interactive Quizzes available with Onboard 101

Week 12: Danger Foods

Review:

Knowledge base:

  • (12) Danger Foods (25-min)
  • Chemical Contest Winner – Who has the longest list, who can pronounce them!

Graduation

Be sure to allow extra time for your last session to allow for a Graduation Ceremony.

Students should be allowed to bring friends, family and co-workers to this last session and ceremony (they often turn into referrals for your next class).

Depending on budgets and if the group chooses, the ceremony can be held at an off-site location (sometime more fun).

 

  • Awards Ceremony: (Admin be sure to view journals the week before to determine winners.)
    • Winner – Most Body-fat Lost
    • Winner – Most Inches Lost
    • Winner – Most Lean Mass Gain
    • Winner – Highest Intensity Workouts (from journal)
    • Winner – Most Workouts (from journal)
    • Winner – Best Tracker Award (from journal)

Videos (high-definition) along with Interactive Quizzes, Audio .MP3 Downloads and .pdf files. are available for this curriculum with Onboard 101

 

Tool Kit:

The above are tools or components to enhance — or from which to create your own BRANDED program.

You may purchase any of these components individually or build your own package.

There is no exact format for successful weight-management programming. The best course is the one you develop for your own specific clientele or audience. You will, no doubt, modify and adjust this curriculum to meet your own requirements.

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