HEALTHY WEIGHT LOSS PROGRAM

“The class was awesome!! The leaders were excellent.  They were informative, caring and funny. The time flew by and it was such a positive experience. I felt empowered and energized when it was over and I can’t wait for next week.”  - Healthy Weight Loss Program Participant

We know everyone’s weight loss journey is different and we know it’s certainly not easy. Our team of Registered Dietitians and Certified Personal Trainers are here to help. Our Healthy Weight Loss Program is a research-based, progressive education and exercise regimen designed to give you all the tools you need to find your pace, your goals, and the support you need so you can achieve and maintain a healthy weight just for you. You’ll learn what works, what doesn’t and what healthy habits you can incorporate into your daily routine to improve your health.  

Healthy Habits, Expert Support!
Knowing where to start can be overwhelming, that's where the Y comes in. Our YMCA Healthy Weight Loss Program meets once a week for 12 consecutive weeks. Each 90-minute session starts with a 45-minute workout on the fitness floor followed by a 40-minute topic presentation and discussion. The course is team-taught by a registered dietitian and a certified personal trainer. You will join a community of support, learn to make healthier choices and build long-term, sustainable healthy habits.

12 Week Program Outline
Week 1-  Welcome, Program Overview, Understanding and Initiating the Process of Change

Macronutrients: Building Balanced Plates and Paired Snacks
Workout: Cardio - 20-30 minutes, get familiar with several machines

Week 2 - Physical Activity: Why It Matters and What To Do
Workout: Cardio - 20-30 min, add Strength Training: Legs

Week 3 - Mindful Eating: The problem with mindless eating, and how to become more aware
Workout: Cardio - 20 min, Strength Training: Legs, add upper torso 

Week 4 -  Strength Training: Why It Matters and What To Do
Workout: Cardio - 20 min, Strength Training Legs, upper torso, add core (abs and low back)

Week 5 - Portion Control and Reading Food Labels, Hydration and Healthful Beverage Choices (90 min nutrition-only session)
Workout assigned for homework: Repeat/Practice workout from week 4 independently during the week

Week 6 -  Sleep and Stress: How cortisol - a stress hormone, impacts weight and how to manage it
Workout: Cardio - 20 min, Strength Training: Legs, upper torso, core, add arms 

Week 7- Exercise Intensity and Interval Training (90 minute exercise-only session - brief presentation/discussion of interval training followed by extended workout time on fitness floor
Workout: Cardio - 20 min, add interval training, Strength Training: Legs, upper torso, core, arms, add shoulders

Week 8 - Troubleshooting Specific Eating Situations
Cardio and Strength Training: Put it all together, execute full workout with all components as taught so far. Cardio (20 min): practice interval training, Strength training: complete full-body strength workout - 2 sets of one exercise for each major muscle group 

Week 9 - Planning for Success; Overcoming the Intention-Action Gap  
Cardio and Strength Training: Put it all together, execute full workout with all components as taught so far. Cardio (20 min): practice interval training, Strength training: complete full-body strength workout - 2 sets of one exercise for each major muscle group 

Week 10 - Review, Reflect and Move Forward, this is the last session with the dietitian, review all nutrition topics and provide ample opportunity for participants to ask questions
Cardio and Strength Training: Put it all together, execute full workout with all components as taught so far. Cardio (20 min): practice interval training, Strength training: complete full-body strength workout - 2 sets of one exercise for each major muscle group 

WEEK 11 & 12 Optional group workout sessions - Personal Trainer available for an hour.

FEE
YMCA MEMBER $69/month for 3 months.
COMMUNITY $110/month for 3 months, includes a YMCA Membership for 12 weeks

JOIN & SAVE!
Commit to your health. Join the Y in 2019 and learn how to save on this program.

TO ENROLL CLICK ON THE LINK BELOW AND SELECT THE YMCA NEAR YOU!

Register!
Contact Sarah Picard
picards@northshoreymca.org
978.564.3468