1. Create a detailed 30-day diet plan on a spreadsheet (create your own in excel or use the template pasted in this email), based on your intended goals (building muscle, shedding body fat, or maintaining current weight). This means that for each day you will have a detailed list of meals, including the ingredients used to make each meal. In order to do this successfully you will need to calculate your overall ‘calorie maintenance level’ (which is different for each person; here is a helpful website for this: http://www.acaloriecounter.com/diet/calorie-maintenance-calculator-daily-calorie-requirements/). Additionally, for each meal, you will need to record all of the following in separate columns: Total Calories, total protein (in grams), total fat (in grams), type of fat (saturated, unsaturated, polyunsaturated, etc.), and total carbohydrates (in grams). Each day should have a total amount listed for each category. Something along these lines would suffice: <pastedImage.png>
2. Create a detailed 30-day fitness/workout plan, also in spreadsheet form, and again based on your specific goals (building muscle, toning, shedding body fat, or maintaining current weight). This exercise plan should include and incorporate a plan to address each phase of a proper exercise routine (MS/ME, Flexibility, Cardio, and Body Comp.). Each day must satisfy the F.I.T.T. acronym (frequency, intensity, time, type), including the specific exercises (incl. reps/sets/weight) and which muscle group is being recruited, time/distance of cardio (incl. type and intensity), specific stretches (incl. duration, type of stretch, reps/sets), and a strategy for monitoring body composition (body fat %). You may use a template you find online or you may create one yourself, but remember that the plan must include all of the elements previously listed.
3. You must write and submit a brief ‘action plan’. Meaning, I would like you to respond to the following:
Describe your lifestyle goals. What is it that you would like to gain from developing or maintaining an active and healthy lifestyle? What do you need to do on a daily and weekly basis to reach your goal?
Explain what your personal motivation/inspiration/reasons are for wanting to live a healthy and active lifestyle. What do you have to face to reach your goal? What are your resources? What do you see as barriers?
When the going gets tough, what will keep you going? What is your plan to get things back on track when your motivation inevitably begins to wane? How will you re-dedicate yourself when you lose the will power you started with? What strategies will you put in place to ensure compliance with your own nutrition and exercise routine?
How strong is your desire to reach your goal? How motivated do you feel? How hard and long are you willing to work for it?
What do you enjoy the most about exercising and eating well? What do you like least about exercising and eating well? How useless/useful, harmful/beneficial, unpleasant/pleasant and stressful/relaxing would it be for you to adopt/continue with this behavior?
What do others close to you think about what you intend to do? How much do you care what they believe?
How confident are you that you can do this? How hard or easy do you think it will be? Do you believe you have what it takes? How much control do you feel you have?
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