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This subsidised class is run by the Waterloovile Baptist Church. It is held in the Baptist Church Hall in London Road, Waterlooville on a Wednesday Evening between 5.45 and 7.15 pm. The cost of the class is £3 pay-as-you-go and refreshments are included. There are NO joining fees or penalties if you miss a class. The class comprises: There is a 12 week rolling programme which is repeated and people can join whenever they want to. The exercise class and discussion varies each week. Information is available from the Waterlooville Baptist Church or from Terri. Week 1 - Planning Week 1 is all about planning and setting goals. Try and be as detailed as you can, identify as many situations you may find difficult and think about what you can do to keep to your plan. Take some time to do this as it will help to keep you on track. The more you put into planning the more successful you will be. Use the food diary to see what you eat and why you eat - it can be part of your planning process. . Be honest with yourself. Look at your diary and see where you can easily make some small changes as these can lead to big results. Personal Weight Record and Food Diary
Week 2 - Diet - Balanced Diet, Fats and Food Labels Week 2 is about weight and food quantities and qualities with a focus on fats. What weight should I be? What is a balanced diet? What are the good fats, bad fats and how much? What do food labels tell us and how do I work out from the label how many kilocalories(kcals) come from fat and what the percentage is? Quick reference:
A balanced diet should be low in fat and high in carbohydrates, fresh fruit and vegetables. Protein and dairy products should be eaten in moderate amounts - but beware, dairy and protein foods contain fats. Fats and sugar should be restricted as much as possible. Week 2 - Diet - Balanced Diet, Fats and Food Labels - Client Handout Percentage Fat and Percentage Calories example calculation
Week 3 - Exercise - What and how much to help weight loss When thinking about exercise to assist in your weight loss, it is important to chose varied activities and to do things that you ENJOY and that fit easily into your life. This way you are more likely to keep it up. To begin with try to keep an exercise diary (download Personal Exercise Record Sheet) to see exactly what you are doing and then use it to plan your activities over the week. Make sure that you think about balancing your activities so that all muscle groups are worked equally. Please see the Client Handout for more information on how to do this. Week 3 - Exercise - What and how much to help weight loss - Client Handout Personal Exercise Record Sheet
Week 4 - Health - Blood Pressure Blood Pressure is affected by many things, diet and exercise are just 2 elements which can be adjusted to improve blood pressure. Being the right weight, eating a diet low in salt and high in fruit and vegetables, and regular physical activity can all help reduce the risks associated with high blood pressure. If you are physically active on a regualr basis and drink bottled water, be aware of the potassium (sometimes listed as K) and sodium (sometimes listed as Na) content in the water. Sodium is associated with high blood pressure and potassium is associated with reducing blood pressure. Sodium content in bottled water will always be higher than the potassium content, buy a brand where these values are closer together to achieve a better balance between the two. For more information on blood pressure: Week 4 - Health - Blood Pressure
Week 5 - Maintenance - Keeping on Track By now you should be well into your plan of action. Now is a good time to review it as after a few weeks people tend to plateau. This is a normal situation that everyone encounters at some point. Whether your plan is to do with weight loss, fitness, health or somethng else it is always a good idea to review what you have achieved and where you are going. Set new goals if necessary. This week's handout contains more questions for you to ask yourself. Think about them carefully and write down your answers. You may be surprised at how much you have achieved. Week 5 - Maintenance - Keeping on Track
Week 6 - Diet - Carbohydrates and Calories Carbohydrates are the simplest form of energy for the body. How quickly do the different types of carbohydrates provide this energy and for how long? This handout provides an insight into how the Glycaemic Index of carbohydrates affects blood sugar levels and weight loss. So how much energy do we need each day? The Calculate Basal Metabolic Rate Charts provide a rough estimate of how many calories we need to eat each day. A guide on how to use the charts is also contained in the Carbohydrates and Calories handout. Week 6 - Diet - Carbohydrates and Calories
Week 7 - Exercise - Benefits of aerobic exercise and it's role in weight management We all know that exercise helps us to burn more calories and therefore assist in weight management. But what are the benefits of aerobic exercise? What is aerobic exercise? How much, how often and to what intensity in order to get the optimum from your exercise? Use this handout to work out your training zone and discover which activities help you to burn more calories. Taking your own pulse can be tricky during exercise, another quick and easy way of working out how hard you are working is the 'How it Feels' Scale. Week 7 - Exercise - Benefits of aerobic exercise and it's role in weight management
Week 8 - Health - Diabetes Diabetes is a metabolic disease and you can help to reduce your risk of developing the condition if you eat healthily and exercise regularly. Diabetes develops if the body ceases to produce insulin or the insulin produced does not work properly. While in Type 1 Diabetes it is treated with insulin, in both cases it is also treated with increased physical activity and healthy eating. If you have diabetes it is important to have regular health, feet and eye checks . For more information about the condition and what you can do please download the following Handout
Week 9 - Relapsing and resetting goals It is always good to reflect upon past successes and things that didn’t go too well as this helps us to focus on our plan of actions and priorities for the future. A bit like making an informed guess about what is likely to be successful and what will hinder us in the future. This handout asks questions to help you reflect upon when your weight loss was going well and when it wasn’t so good. This helps to guide us to avoid the pitfalls and to be more successful in the future. This handout is slightly different, you may like to find a weight loss buddy and, together, think about and discuss the questions in the handout. Week 9 - Relapsing - Resetting Goals
Week 10 - Diet - The role of protein There are lots of myths and fallacies about protein. Test your knowledge by completing the quiz. Then check your answers by downloading the answers and explanations Week 10 - Protein Quiz - Answers and detail
Week 11 - Exercise - Strength and it's role in weight management What are the benefits of strength training and how does it affect the metabolism? What type of strength training and how much do you need to do? For the answers to these questions and more download the handout. Week 11 - Exercise - Strength and it's role in weight management
Week 12 - Health - Arthritis What is arthritis? What can you do to hlep yourself if you have arthritis? Can your diet affect arthritis? How much and what sort of exericse will help the condition? Are supplements beneficial? If you want to know the answers to all of these questions download the handout.
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