What does it take to lose weight?

1. What does it take to lose weight? A Healthy Diet and EXERCISE

2. MAIN MENU • Overview • Nutrition • Exercise QUIT

3. OVERVIEW 1 of 5 • Most overweight and obese women know the dangers of being above their ideal weight. So why are many of these women not successfully losing the weight they desire? Through extensive research by experts, the problem has surfaced. Women lack motivation, accurate knowledge, and the tools required to successfully lose weight and change  their current lifestyle to a healthy, more fulfilling lifestyle. has created a complete systemwhich solves this problem by providing expert nutritionists andtrainers, state of the art exercise facilities, and many techniquesto boost motivation for a positive change of lifestyle within these women. QUIT

4. OVERVIEW 2 of 5 • Five Steps to Weight Loss • Having trouble sticking with your weight-loss regimen? You're not alone. But once you've made a commitment to lose weight, there are five easy steps you can take to maintain your enthusiasm and motivation. • Step Two: Define Your Motivation • This sounds simple, but you need to accurately define and state what your motivations are for losing weight. I recommend that you write down at least five reasons why you want to achieve the goal that you described in step one. • Do you want to lose weight to lower your risk for heart disease and hypertension? Is it to look better and feel better about yourself? Is your motivation to live a long, vibrant life, full of playing with kids or grandkids, traveling, dancing? • Step One: Describe Your Goal • It's not enough to say that you want to lose weight. You must have a specific goal in mind. Whether it's a dress size or an ideal weight, you should write down what specifically you want to accomplish. • Women are better able to stay on the path toward their goal when they have clearly defined and described what it is. The goal becomes more real and more attainable. QUIT

5. OVERVIEW 3 of 5 • Step 3: Create a Plan • Successful weight loss starts with a simple mathematical equation: you've got to BURN more than you consume. To lose 1 pound a week, you must consume 3,500 fewer calories than you expend. This amounts to decreasing your caloric balance by 500 calories/day. • The most sensible approach to weight loss is to decrease caloric intake and increase energy expenditure through exercise. Most people will begin to lose weight if they decrease their caloric intake below 1,500 calories/day and do aerobic exercise for 15-20 minutes three to four times per week. • Your weight loss plan should include a combination of the following: • Cardiovascular Exercise • Weight Bearing Exercise • Proper Nutrition • ** Remember, exercise is critical to looking good as you lose weight. QUIT

6. OVERVIEW 4 of 5 • Step Four: Chart Your Progress • If your goal is to lose several pounds or dress sizes, it may take you several weeks or months to get there. And, there may be pitfalls and "roadblocks" along the way. However, you don't want to lose your motivation, so keep a record of your progress in a notebook or on a calendar. • When you start to feel discouraged because you're still not where you want to be, or because you've slipped up, look over your notes. When you see the progress that you've made, you'll feel more enthusiastic and confident to continue on your path toward weight-loss success — at all costs! • It's very important not to neglect this step. Make little notes about how you made good choices at the grocery store, about how you ate only one Oreo instead of a whole bag, how you did your cardio exercises three times this week. Ignore the obstacles and continue with your journey. • Remember, you didn't gain the excess weight overnight, so losing it will likely take more than one day. If you take note of the little steps you've successfully accomplished you'll reassure yourself that you can make it the rest of the way. QUIT

7. OVERVIEW 5 of 5 • Step Five: Celebrate Your Success • As you chart your progress at the end of the day or week, or whenever you need a little boost, celebrate your success. Give yourself a mental pat on the back, do a little happy dance, spend a little quiet time in the den with a good book or movie, or get your nails done. • Treating yourself feeds into your brain's reward system and keeps the mental and spiritual energy flowing to keep you moving toward your goal. Also, share your success stories with friends, coworkers and family members. As they share in your joy, it will stroke your enthusiasm and propel you further along. ** Beware of saboteurs Some people may say that you're denying yourself too much, or that you're getting too thin. Sometimes even a spouse will get jealous because you're turning more heads now. Proceed with caution and don't fall for those tactics. Remember, it's where you want to be, not them! QUIT

8. NUTRITION MENU Healthy Diet Problems QUIT

9. HEALTHY DIET 1 of 3 Return to Nutrition Menu • There are many different approaches to eating healthy. • Some use the food pyramid, others count calories, and others • use protein to fat to carbohydrate ratios. The method you use • depends on your goals and body type. What is most important is • being conscious of what you eat. • The suggested way to approach a healthy diet is to consult • a nutritionist. This may be costly, but it is worth it in the long • term. Most of use shy away from this due to the cost, • but you may never get the results you seek, if you do not have • A solid knowledge of food consumption and its break down. • A nutritionist will provide you with a meal plan that is tailored • to your individual needs. At that point, the rest is up to you, but • your efforts will be very rewarding. Other benefits include: • maintaining healthy levels of cholesterol, glucose, and blood pressure. QUIT

10. HEALTHY DIET 2 of 3 Return to Nutrition Menu • Women receive private consultation with expert nutritionist and trainer who works on a one-on-one basis to create meal and exercise plans to meet their specific ‘suggested’ goals. Meet as often as desired with nutritionist and trainer for assessment of progress. • We have available an interactive website that provides information about nutrition and provides tools to aide in our weight lose program, such as: BMI and heart rate calculator, caloric intake and calories burned counter, and graphs to track progress. Between appointment times with the nutritionists and trainers, women can track their progress at home using the tools on the website. QUIT

11. HEALTHY DIET 3 of 3 Return to Nutrition Menu QUIT

12. PROBLEMS 1 of 2 Return to Nutrition Menu ‘FAD’ DIETS • It is very important that you research everything about the diet program you plan to use before you start. • It is also very important that you are able to go through with the entire program. • Not doing so may result in poor health, chances of not attaining results, and most commonly, becoming a ‘yo-yo’ dieter. • For more information on popular diet programs and products, go to resource page by clicking on the [i] button at the bottom. QUIT

13. PROBLEMS 2 of 2 Return to Nutrition Menu EATING DISORDERS • Being overweight or obese is a problem that needs to be addressed, but taking dieting to the extreme can create a bigger problem. The two most common eating disorders are: anorexia nervosa and bulimia. • It is easy for dieters, especially younger dieters, to be succumbed by these illnesses. • It is advised to seek professional help if these problems begin to surface. • Symptoms to look for are, but not • limited to, visit: Anonymous One QUIT

14. EXERCISE 1 of 3 First step to Exercise – A Fitness Orientation • Learn how to effectively use equipment in the Aphrodite Fitness Center! A Fitness Orientation will give you a chance to meet with a member of our fitness trainer to show you how to use all of our equipment and get the most out of your work out. The fitness trainer can help you learn proper exercise technique and feel more comfortable in our fitness center. • Our 6,500 square foot facility has over 30 resistance training machines, 11,000 lbs. of free weights, and a lot more. If there is equipment that • you would like to learn • how to use effectively, • a Fitness Orientation is • The perfect way for • You to learn…and it is • FREE! QUIT

15. EXERCISE 2 of 3 Most Popular AF&HS Fitness Classes • KICKBOXING: Prepare to sweat during this powerful calorie burning class. Combine a variety of punches and kicks into a heart-pumping workout. Increase self-confidence, flexibility, coordination, speed, and stamina. Get lean and mean while having fun. LEVEL: INTERMEDIATE TO ADVANCED • STEP:  A complete, moderate/high intensity aerobic workout with step patterns, which are not too complex, allowing participants of beginner/intermediate levels to keep pace. Weights and resistance bands may be incorporated to add resistance and tone muscles for a COMPLETE total body workout. Burn calories and fat, and strengthen your heart...Step Into It!  LEVEL: ALL • CARDIO FUNK: A dance-oriented cardio class that incorporates elements of jazz, modern, and club style dance for an awesome total body workout. Packed with fun to follow combinations, you’ll still be shaken your groove thing after you leave! LEVEL: ALL • MODERN/JAZZ DANCE: This is a great intro class if you’ve never taken a dance class before or if you want to improve your technique. Using classic dance styles: ballet, jazz, and modern, you will increase flexibility, agility, grace, and pizzazz! LEVEL: ALL QUIT

16. EXERCISE 3 of 3 Most Popular AF&HS Fitness Classes • TOTALLY TONE: A total body toning class that incorporates weights, resistance bands, balls, and more. Sculpt and build strong muscles in both your upper and lower body. Learn about the muscle groups and body mechanics while pumping your way to better health! LEVEL: ALL • PILATES: This is the workout that Hollywood actors and actresses swear by! Utilizing elements of dance and yoga this class strengthens and tones your abdominal muscles, lower back, arms, and legs. LEVEL: ALL • CARDIO SPLASH: Burn more fat & enjoy less impact on the joints. This comprehensive workout will get your heart pumping while toning your muscles. (Water exercises may vary from shallow to deep water) LEVEL: ALL • YOGA: Achieve total enlightenment through physical stretching, physical poses, breath work and some deep relaxation. LEVEL: ALL QUIT

17. SITE MAP Introduction Main Menu Site Map Resources Overview Nutrition Menu Exercise Problems Overview 2 Healthy Diet Exercise 2 Overview 3 Healthy Diet 2 Problems 2 Exercise 3 Overview 4 Healthy Diet 3 Overview 5 QUIT

18. RESOURCES www.atkins.com www.southbeachdiet.com www.thezone.com www.gnc.com QUIT