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 $399 and $799 per person for this 12-Week Curriculum.
Each class runs approximately 90-minutes.
Course Outline
Week 1: Body Works
- Welcome, Name Tags, Introductions, Course Orientation, What to expect; Commitment, etc.
- Assign class buddies (buddy-system)
- Promote personal training for optimal results (15-min)
- Distribute materials
- Logging journals
- Reference manuals (or Onboard 101) or Both
- Anatomical charts (also inside of all Daily Journals)
- Commitment Pledge

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.)
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- Onboard 101 (how to access)
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;
These videos come with the Onboard 101 Website along with Interactive Quizzes.
Week 2: Digestion

Review:
- Menu planning (who had trouble creating menus?) Review tutorials if necessary.
- Nutrition / Exercise (who had trouble understanding the Daily Journal?)
- Validate commitments (20-min)
- Quiz #1 Basic Physiology (.pdf)
- Quiz #1 - Answers
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)
Week 3: Carbohydrate

Review:
- Menu planning
- Nutrition / Exercise (Daily Journal)
- Fun Stuff: Best handwriting awards (Daily Journal) (15-min)
- Sabotage: Who is sabotaging your efforts? (Spouse, Kids, Co-workers, Friends) How? What are you doing about it? Invite them to the next session?
- Quiz #2 Basic Physiology (.pdf)
- Quiz #2 - Answers
- Quiz #3 Carbohydrate (.pdf)
- Quiz #3 - Answers
Knowledge base:
- (2) Digestion (15-min.) discussion, Q&A
- (3) Carbohydrate (15-min.) discussion, Q&A
Assignments Week #4:
- Reading: Reference Manual or Onboard 101site: Chapter: (4) Protein
- Menus: Fine tune, proteins, carbs, fat (address quality of calories)
Week 4: Protein
Review:
- Menu planning (Review / Troubleshooting)
- Nutrition / Exercise (Daily Journal)
- Weigh-in / Body-fat evaluations (20-min)
- Optimal caloric adjustments if required (typically people are starting to require more calories due to raised metabolism! - That's a good sign!)
- Quiz #4 Protein (.pdf)
- Quiz #4 - Answers
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:
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- Reading: Reference Manual or Onboard 101 website: Chapter: (5) Fat
- Extra Credit – Best Recipe Contest under 20% fat per serving (samples welcome)
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:
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- Reading: Reference Manual or Onboard 101: Chapter: (6) Aerobic Activity
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
- Reading: Reference Manual or Onboard 101: (7) Anaerobic Activity
- Paragraph about your "Buddy" or "Partner."
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:
- Reading: Reference Manual or Onboard 101: (8) Vitamins
Videos and Interactive Quizzes available with Onboard 101
Week 8: Vitamins
Review:
- Review Daily Journals (10-min)
- Quiz #8 Vitamins (.pdf)
- Quiz #8- Answers
Knowledge base:
- (8) Vitamins (25-min)
- Supplements Yes or No.... why?
Assignments for Week 9:
- Reading: Reference Manual or Onboard 101: (9) Minerals
Videos and Interactive Quizzes available with Onboard 101
Week 9: Minerals 
Review:
- Review Daily Journals (10-min)
- Quiz #9 Minerals (.pdf)
- Quiz #9- Answers
Knowledge base:
- (9) Minerals (25-min)
- Supplements Yes or No.... why? (continued from Week #8)
Assignments for Week 10:
- Reading: Reference Manual or Onboard 101: (10) Weight Training
Videos and Interactive Quizzes available with Onboard 101
Week 10: Weight Training
Review:
- Review Daily Journals (10-min)
- Quiz #10 Weight Training (.pdf)
- Quiz #10 - Answers
Knowledge base:
- (10) Weight Training (25-min)
- Why weight-training is so important for weight-mgmt. Metabolism!
Assignments for Week 11:
- Reading: Reference Manual or Onboard 101: (10) Weight Training
Week 11: Stress
Review:
- Review Daily Journals (10-min)
- Quiz #11 Stress (.pdf)
- Quiz #11 - Answers
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:
- Reading: Reference Manual or Onboard 101: (12) The Danger Foods
- Chemical Contest – Prepare a list of chemicals in food supply – longest list wins
Videos and Interactive Quizzes available with Onboard 101
Week 12: Danger Foods
Review:
- Welcome Guests - (Name Tags)
- Review Daily Journals (Stamp or sign the Journals "COMPLETE!")
- Quiz #12 Danger Foods (.pdf)
- Quiz #12 - Answers
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).
- Hand outs - CERTIFICATES OF COMPLETION!
(this will serve to validate all your clients' hard work and effort)
- Awards Ceremony: (Admin be sure to view journals the week before to determine winners.)
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- 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:
- MAP SYSTEM
- Onboard 101 (Optional)
- Daily Journals
- Reference Manuals
- Supplements (optional)
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.