Food & Exercise Logs

There are Food & Exercise Logs on the Wellness Website. 

Work-out Locations

Below are some work-out locations:

1. Employee Exercise Room at Payson City Center; get code from Dora

2. Payson Community Classes

3. BYU Aerobic Fitness Program (fitness.byu.edu) Attend any class, any time, for one price.

4. At home work-outs:

·   Exercise DVD

·   KBYU daily aerobic or yoga workouts

·   Run up and down stairs

·   Wii fitness programs

·   Online work outs 

¨ http://www.exercisetv.tv/                 

¨ http://www.women-workout-routines.com/

¨ http://exercise.about.com/cs/exerciseworkouts/a/workout_center.htm

¨ www.sparkpeople.com

¨ http://www.freeworkoutsguide.com/

¨ http://www.demandfitness.com/

5. Anytime Fitness in Salem; discounts available for Payson City Employees and their families.

Biggest Loser First Month Program

1^st Month Fitness Program:

Nutrition:

               

                Follow the food pyramid

                Eliminate fats and sugars

                MyPyramid.gov will guide you through developing your personalized nutrition plan

                Create a caloric deficit

                                Electronic calorie counter devices

                                                Bodybugg

                                                Exerspy

                                revolutionhealth.com

                Log your nutrition everyday

                                Small paper notebook                  

                                anytimehealth.com

                                livestrong.com

                                iPhone app

                Stay away from diet fads!!!!

Cardio:

                *Cardiovascular exercise at your THR for at least 45 minutes, 5-6 days per week.

                THR (Target Heart Rate): 75-85% of your MHR (Max Heart Rate)

                                Formula: 220 - (your age) = (MHR) x .75 = THR

                                For example, if you are 35 years old, the formula would look like this:

                                                220 – 35 = 185 (MHR)

                                                185 x .75 = 138

                                                185 x .85 = 157

                                                                THR: 138-157 BPM

                Check manually (count pulse for 15 seconds and times it by 4)

                Or buy a Heart Rate Monitor      

                Non-gym equipment exercise  

                                Speed walk

                                Run

                                Bike

                                Exercise videos at home

                Gym-equipment exercise           

                                Treadmill                            

                                Elliptical

                                AMT Climber

                                Kickboxing Class

                                Pump Class

                                Zumba Class

                                Spinning Class/bikes

                                Swim

Weights:

                General Rules:

1.       Neutral Position ALWAYS!! (straight line from neck to hips)

2.       Warm up!

3.       10x3 (10 reps, 3 sets)

4.       Inhale during flexion, Exhale during

5.       2 seconds flexion, 4 seconds

6.       Keep grip loose

7.       Last 2 reps should be hard but doable

8.       Let muscles recover 48-72 hours

9.       Increase weights every 2 weeks

10.   Stretch

11.   Listen to your body!

Alternate Upper and Lower muscle groups. Strength training 30 minutes a day 4-5 days a week.
Upper: 

                Biceps:

                                Dumbell Curls

                                Barbell Curls

                                Cable Curls         

                Triceps:

                                Tricep Dips

                                Skull-crushers

                                Tricep Extentions

                Shoulders:

                                Shoulder Press

                                Shoulder raise

                                Barbell Lifts

                Pectorals:

                                Bench Press

                                Push-ups

                Lats:      

                                Horizontal Rows

                                Bent-over flies

                                Lat-Pulls

                                Chin-ups
Lower: 

                Abs:

                                Sit-ups

                                Crunches

                                Elbow/hand planks

                                Lift (feet) and hold

                                Straight-leg lifts

                                Stability ball target touches

                                Bicycle taps

                Lower Back:

                                Lower back machine

                                Bend and lift (light weights)

                Quadriceps:

                                Dumbbell squats

                                Stability squats

                Hamstrings:

                                Squats

                                Lunges

                Calves:

                                Dumbbell calf raises

Biggest Loser Resource Guide

Resource Guide

For Questions, call, email, text or come into the gym Wednesday nights or during weigh-in meetings the 1^st Thursday of every month and Thursday, March 31st

Personal trainer:

          Stephanie ringel

          435.851.3869

          Stephd10@gmail.com

          Facebook: Stephanie Holleman Ringel

Anytime Fitness Salem:

          Wednesday nights 4-8pm (Steph’s working)

                   Staffed hours: Mon-Fri 9am-12pm & 4-8pm; Sat 9am-1pm

          801.423.1655

          143 W State Road 198

          Salem, UT 84653

          Facebook: Anytime Fitness Salem

Payson city wellness program coordinator:

          Sarah Leavitt

          801.404.6476

Websites:

          MyPyramid.gov (nutrition plan)

          Lives trong.com (nutrition log)

          Anytimehealth.com (free for members)

          Revolutionhealth.com (calories burned calculator)

Biggest Loser Meetings

The Biggest Loser Meetings will consist of individual weigh-ins and presentation of a monthly workout plan. 

Weigh-in dates for the Biggest Loser

First Meeting: Thursday, December 16, 2010 at 6pm at Payson City Council Chambers. 

• Sign-up forms for weigh-in times will be available on Thursday. Weigh-in times are 7:30-8pm and 8:30-9pm. The meeting is from 8-8:30pm. 

January 6, 2011 at 7:30pm-9pm at Anytime Fitness in Salem.

• Weigh-in times are 7:30-8pm and 8:30-9pm. The meeting is from 8-8:30pm. 

February 3, 2011 at 7:30pm-9pm at Anytime Fitness in Salem.

• Weigh-in times are 7:30-8pm and 8:30-9pm. The meeting is from 8-8:30pm. 

March 3, 2011 at 7:30pm-9pm at Anytime Fitness in Salem.

• Weigh-in times are 7:30-8pm and 8:30-9pm. The meeting is from 8-8:30pm. 

March 31, 2011 at 7:30pm-9pm at Anytime Fitness in Salem; Final Weigh-in.

• Weigh-in times are 7:30-8:30pm. 

April 2, 2011 at 7am at Payson City Memorial Park; Winner announced. The winner will be announced after the "Pay It Forward 5k/1 mile Challenge."

In order to be eligible for the 2 hours of comp time - you must attend every weigh-in and meeting; unless arrangements have been made.