SMART Fitness & Nutrition Workshop by George Baldwin & Amanda Tome (Fall 2015)

Time: Monday, October 12, 2015 to Friday, December 4, 2015

PT: Mondays & Fridays 5-6pm
Nutrition Education: Wednesdays 7-8pm
Location: Lititz Rec Center, 301 W. Maple St., Lititz PA 17543
Target Audience: overweight adults with no nutrition-related disease or illness
Overall goal: Stimulate behavior change by adopting healthy eating habits and increasing physical activity
General Outline:
Monday, October 5: Email introductory letter, waiver & pre-assessment questionnaire (basic anthropometric info, dietary assessment
(request 3 day food log), areas of interest/concern, lifestyle assessment, preferred learning style, motivational factors & texting ability)
Monday, October 12: Introduction: (1) Anthropometric measurements (weight, height, body measurements, electrostatic impediment), (2)
Fitness Test, (3) Review basic PT equipment, (4) discuss overcoming gym fears, (5) Review program outline, (6) Discuss expectations, and
(7) Remind participants about 3-day log, waiver & pre-assessment questionnaire.
Expectations: (1) wear appropriate workout attire on PT days, (2) complete any assignments from prior week for nutrition class, (3) ask
questions & communicate your concerns, and (4) contact us at least 4 hours in advance if you can’t attend a class.
Week 1 (10/14/15): Perceived Susceptibility & Perceived Severity
Week 2 (10/21/15): Barriers & SMART Goal Setting (Also address potential PT weight gain – using mirror & clothes vs. scale)
Week 3 (10/28/15): Healthy Eating: Portion Sizes & Meal Planning using the Exchange System
Week 4 (11/4/15): Healthy Eating: MyPlate & Mediterranean Diet
Week 5 (11/11/15): Healthy Eating: Nutrient Timing, Snacking, Crash Diets & Misinformation
Week 6 (11/18/15): Group-Decided Topic (Options: cooking demo, grocery shopping tour, healthy breakfasts, healthy on-the-go-snacks)
Week 7 (11/25/15): Workshop: Create a schedule including meal plan, shipping list & PT plan
Week 8 (12/2/15): Recap, Final Goal Setting & Evaluation
Friday, December 4, 2015: Last Class: Anthropometric measurements (weight, height, body measurements, electrostatic impediment), and (2)
Fitness Test
Friday, December 11, 2016: Email survey monkey program evaluation

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SMART Fitness & Nutrition Workshop: Week 1, October 14, 2015
Topics: Severity and Susceptibility
Goal: Increase awareness to lifestyle change thru severity and susceptibility as potential mediators for behavior change

Mediator of Specific Educational Objectives: Learning Domain: Practical Educational Activities, Learning Experiences, Events of
Behavior Change: At the end of the lesson, learner Level Messages or Content: Instruction:
(Health Belief Model) will be able to:
Attention Getter: Learn new ways to improve their Cognitive Domain: Video: 3-5 min. *Video Starts graphically showing over A – 5min
Icebreaker Video. current lifestyle and be prompted Knowledge indulgent, real health concerns inducing concern and or
for the beginning stages of self- cause for alarm, proceeding to end on a positive note of
motivation Affective Domain: healthy images and a message that this can be achieved.
Receiving,
Responding, Valuing Shows the severity of unhealthy lifestyle and behaviors
Perceived Draw personal connection to Cognitive Domain: Power Point presentation depicting statistical data on S –15min
Susceptibility unhealthy lifestyle-related Knowledge Cancer, CVD, Stroke, IBS, GERD, Diabetes, Lack of
concerns, both acute and chronic physical fitness, (show standards and averages)
Affective Domain:
Responding
Perceived Draw personal connection to Cognitive Domain: Guided Questioner that has learner list all acute and chronic G- 5-7min
Susceptibility unhealthy lifestyle-related Comprehension health related issues for self, family, and friends. Include
(Evaluative) concerns, both acute and chronic highlighting the level or lack thereof of PT in one’s social
Affective Domain: network
Valuing Guided Questioner, results non-disclosed.
Perceived Severity State health consequences related Cognitive Domain: Power Point presentation that depicts severity of Cancer, S- 15min
to lack of healthy nutrition and Knowledge CVD, Stroke, IBS, GERD, Diabetes, Lack of physical fitness
lack of physical fitness,
particularly personal ones Affective Domain:
Responding
Perceived Severity: Bond and talk about their reasons Affective Domain: Group Discussion G - 10min
(Evaluative) for selecting this program, Valuing
hopefully creating new friends, a Responding
sense of team, and further the Internalizing values
personal connection to the 8 week
program provoking greater end-
state results
Goal Setting Affective: Valuing Participants will set goal to attend every SMART Fitness & C – 5 min.
Nutrition workshop class

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This lesson plan is designed and taught in a manner that will bring fourth awareness to nutrition related illness and issues creating internal motivation to make
change necessary to live a healthy lifestyle. This block of instruction links real world examples and science based evidence to manipulate potential behavior
mediators to induce a willingness to change.
Materials:
White board & dry-erase markers
Computer, Projection Screen & PowerPoint Presentations & Video
SMART Goal Worksheets & Pens

Take-Homes: Goal Setting: Magnet; Solidify goal, the beginning stages of learned goal setting; Return for subsequent class during 8 week program; Take home
magnet to use as a daily reminder;
Homework: Work on goals. Assigned goal – Attend every SMART Fitness & Nutrition Workshop
To-Do List:
Make Video – Amanda & George; George to assemble video
Susceptibility Research & PowerPoint – George
Severity Research & PowerPoint – Amanda
Create Talking Points for Perceived Severity Group Discussion – George & Amanda
Make Goal Setting Magnets - Amanda

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SMART Fitness & Nutrition Workshop: Week 2, October 21, 2015
Topics: Barriers & SMART Goals
Goal: Participants will be able to identify barriers to achieving a healthy lifestyle and will be able to set SMART goals to overcome those barriers.
Mediator of Behavior Specific Educational Learning Practical Educational Activities, Learning Experiences, Events of
Change: (Social Objectives: Domain: Level Messages or Content: Instruction:
Cognitive Theory) At the end of the lesson, learner
will be able to:
Introduction: Show topic-related cartoon. Brief discussion A – 2 min.
about how everyone is feeling.
Barriers Identify 3 potential barriers that Cognitive: Group Brainstorming: S – 28 min.
will affect their progress to Knowledge & Participants will engage in a facilitated group dialogue about
obtaining a healthy lifestyle and Comprehension their own personal barriers to a healthy lifestyle and ways to
at least 1 way to overcome each overcome those barriers.
barrier.
Teacher will record ideas on whiteboard.
Participants will record at least 3 personally relevant potential
barriers and ways to overcome them.
Behavioral Capability Recall principles of SMART Cognitive: PowerPoint Presentation teaching principles of SMART S – 10 min.
goals. Knowledge Goals.
Behavioral Capability Provide Diet Analysis Cognitive: Hand individuals their diet analysis of their 3-day food log and S – 5 min
Knowledge briefly explain the main sections. Participants will take
analysis home to review.
Self-Efficacy & Goal Make a specific SMART goal to Cognitive: Participants will set SMART goals to overcome personal G/C – 10
Setting overcome at least 1 personal Application barriers. min.
barrier. Evaluation Participants will set long-term SMART goal for achieving a
healthy lifestyle and will set 1 short-term SMART goal to
assist achieving long-term goal.
Poll Everywhere Survey for Week 6 Topic 5 min
Materials: To-Do List:
White board & dry-erase markers Create list of barriers, including trouble-shooting fixes- Amanda/George
Computer, Projection Screen & PowerPoint Presentations Behavioral Capability Research & PowerPoint - Amanda
SMART Goal Worksheets & Pens SMART Goals Research & PowerPoint - George
Take-Homes: SMART Goal Worksheets Create SMART Goal Setting Worksheet – Amanda
Create Poll Everywhere Survey – George
Homework: work on goals Find Topic-related Cartoon – Amanda

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SMART Fitness & Nutrition Workshop: Week 3, October 28, 2015
Topics: Portion Size & Meal Planning
Goal: Participants will be able to identify correct portion sizes and be able to create a meal plan using the Exchange system.
Mediator of Specific Educational Objectives: Learning Domain: Practical Educational Activities, Learning Experiences, Events of
Behavior Change: At the end of the lesson, learner Level Messages or Content: Instruction:
(SCT) will be able to:
Introduction: Topic-related cartoon & brief group discussion A – 5 min.
about successes & difficulties during prior week
Behavioral Identify correct portion size of Cognitive: Cereal Demonstration: 2 volunteers will pour a bowl of cereal S – 5 min.
Capability various food groups. Knowledge based on the amount they would eat/think of as a serving.
Teacher will provide actual serving size for cereal and volunteers
will measure the number of servings in their bowls.
Physical Demonstration: teaching portion sizes of different food
S – 10 min.
groups.
Self-Efficacy Apply knowledge learned about Cognitive: Game: Participants will be divided into groups and will need to G – 10 min.
portion sizes. Application match up pictures of food with the correct portion size and visual
Evaluation depiction of correct portion size. Winning group will receive a
prize (Rec Bucks)
Behavioral Understand concepts of meal Cognitive: PowerPoint Presentation teaching meal planning using the S – 10 min.
Capability planning. Knowledge Exchange System
Self-Efficacy Apply knowledge learned about Cognitive: Group Activity: Participants will work together as a group to G – 15 min.
meal planning and the Exchange Application create a 1-day meal plans for 1800/2000 calories using the
system and create a meal plan. Evaluation Exchange System.
Teacher will record meal plan on white board
Goal Setting Affective: Valuing Participants will set another weekly short-term SMART goal. C – 5 min.
Materials: Homework: Create a meal plan for self
White board & dry-erase markers To-Do List:
Computer, Projection Screen & PowerPoint Presentations Find topic-related cartoon – Amanda
SMART Goal Worksheets & Pens Research portion sizes & create PowerPoint Presentation - Amanda
Exchange Books Research Exchange System & Create PowerPoint Presentation – George
Game Pieces: food pictures, portion measurements & portion pictures Create Game: instructions & materials – Amanda & George
Cereal, bowls & measuring cups
Take-Homes: SMART Goal Worksheets & Exchange Books

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SMART Fitness & Nutrition Workshop: Week 4, November 4, 2015
Topics: Healthy Eating: Mediterranean diet/Myplate
Goal: Enhance understanding of the Mediterranean Diet thru cognitive knowledge targeting the potential behavior mediator of perceived benefits, perceived
barriers, and self-efficacy. MyPlate portion of this instruction will be focusing on the enhancement of cognitive knowledge.
This lesson plan is designed teach the understanding of what a Mediterranean diet is, the history, and how to incorporate principles as well aspects of the
Mediterain diet into the audience life styles. This block of instruction will show how the Mediterranean diet fits into the United States Government
recommendation thru the use of Myplate. In order to understand this, included with this class is the basic principles of My plate, where to access, how to navigate,
and how to use.
Mediator of Specific Educational Objectives: Learning Domain: Practical Educational Activities, Learning Events of
Behavior At the end of the lesson, learner will be Level Experiences, Messages or Content: Instruction:
Change: (Social able to:
Cognitive Theory)
Attention Getter: Foster a positive attitude and a willing Affective: Introduction: Show topic-related cartoon. Brief A – 5 min.
to participate in the evenings activates Receiving, Responding, discussion about how everyone is feeling.
Valuing
Behavioral Locate, navigate and apply Myplate Cognitive: Knowledge Power Point: Overview of Myplate. Check on S – 15 min.
Capability: Comprehension learning: Instruct class to explore on their own at home
(Evaluative) Application write down any question or issues that arise to be
Synthesis addressed in recap discussion of next lecture
Behavioral Know what the Mediterranean diet is, Cognitive: Power Point: Overview of Mediterranean Diet. S – 20 min.
Capability how to incorporate it into their lifestyle, Knowledge *Provide history, statistics, food examples, sample
and current dietary habits meals and a few recipes as hand outs
Self-Efficacy Apply knowledge learned about the Cognitive: Group Activity: Construct a sample meal plan for one G – 15 min.
(Evaluative) Mediterranean diet and create a sample Comprehension & day based off the Mediterranean diet.
meal plan Application
Goal Setting Affective: Valuing Participants will set another short-term SMART goal for C – 5 min.
this week
Materials: To-Do List:
White board & dry-erase markers Find topic-related cartoon - Amanda
Computer, Projection Screen & PowerPoint Presentations Discussion talking points Amanda/ George
SMART Goal Worksheets & Pens MyPlate Research & PP presentation- Amanda
Take-Homes: SMART Goal Worksheets Mediterranean Diet Research & PP presentation- George
Homework: Goal (follow a Mediterranean diet for 1 day) Explore MyPlate
Calculate Exchanges for each participant - Amanda & George

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SMART Fitness & Nutrition Workshop: Week 5, November 11, 2015
Topics: Nutrient Timing/Popular Diets/Nutrition Misinformation
Goal: Participants will develop critical analytical thinking skills to evaluate nutrition-related information.
Mediator of Specific Educational Objectives: Learning Practical Educational Activities, Learning Experiences, Events of
Behavior Change: At the end of the lesson, learner will be Domain: Level Messages or Content: Instruction:
(Social Cognitive able to:
Theory)
Introduction: Topic-related cartoon & brief group discussion A – 5 min.
about successes & difficulties during prior week
Behavior Capability Develop critical analytical skills to Cognitive: Power Point presentation on Nutrition misinformation: Provide S – 10 min
evaluate nutrition related information Knowledge the tools to make an informative decision in the unstoppable
and make an informative decision on barrage of nutrition guidance given from mass media, friends,
what is best for their healthy lifestyle and every day advertisement.
Behavior Capability Develop an understanding on what Cognitive: Power Point presentation on Popular diets with specific focus S- 20 min
popular diets are; including the Knowledge on weight watchers, nutria-system, 21-day fix, Atkins, and
Pros/Cons and the effect each diet will Zone diets. Tto enhance the knowledge of participants.
have on their health. Gain the ability to Uncover what these diets actually are. Decide if they are
decide what is best for their healthy healthy or unhealthy, as well as long-term effects and cost
lifestyle comparison.
Self Regulating Know what to eat Before, during, and Cognitive: Power Point presentation on Nutrient timing: *Clear up S- 10 min
Self Directing after a workout to maximize their Knowledge common misconceptions of macronutrients and timing related
results/efforts in the gym Application to physical fitness.
Self Efficacy Demonstrate the ability to apply the Cognitive: Quiz: Scenario based, participants will learn to apply nutrient G – 10 min
knowledge learned Knowledge timing to maximizing physical performance before, during, and
Application after workouts

Goal Setting Affective: Participants will set another short-term SMART goal for this C – 5 min.
Valuing week.
Materials: To-Do List:
White board & dry-erase markers Create quiz- Amanda/George
Computer, Projection Screen & PowerPoint Presentations Power Point presentation on Popular diets- George
SMART Goal Worksheets & Pens Power Point presentation on Nutrition misinformation- Amanda
Power Point presentation on Nutrient timing- George
Take-Homes: SMART Goal Worksheets; Nutrient-timing handouts
Homework: none

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SMART Fitness & Nutrition Workshop: Week 6, November 18, 2015
Topics: Group-Decided Topic
Goal: TBD
Mediator of Specific Educational Objectives: Learning Practical Educational Activities, Learning Experiences, Events of
Behavior Change: At the end of the lesson, learner Domain: Level Messages or Content: Instruction:
(Social Cognitive will be able to:
Theory)
Introduction: Topic-related cartoon & brief group discussion A – 5 min.
about successes & difficulties during prior week

Goal Setting Affective: Participants will set another short-term SMART goal for this C – 5 min.
Valuing week.
Remind participants to bring Exchange books & daily caloric
recommendations/#s of exchanges

Materials:
SMART Goal Worksheets & Pens
tbd
Take-Homes: tbd
Homework: none
To-Do List:
Find topic-related cartoon – Amanda
tbd

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SMART Fitness & Nutrition Workshop: Week 7, November 25, 2015
Topics: Class Workshop
Goal: Participants will create their own schedule, meal plan, grocery list and workout plan.
Mediator of Specific Educational Objectives: Learning Practical Educational Activities, Learning Experiences, Events of
Behavior Change: At the end of the lesson, learner Domain: Level Messages or Content: Instruction:
(Social Cognitive will be able to:
Theory)
Introduction: Topic-related cartoon & brief group discussion A – 5 min.
about successes & difficulties during prior week
Self efficacy Apply the knowledge learned Cognitive Participants will construct a grocery list based off a healthy G -50 min
across several blocks of instruction Domain: diet, construct a basic workout plan, meal plan an sync it with
to create a healthy lifestyle plan Knowledge their individual life styles and work/family schedule
incorporates fitness, scheduling, Comprehension
healthy meal planning Application
Synthesis
Goal Setting Affective: Participants will set another short-term SMART goal for this C – 5 min.
Valuing week.

Materials:
White board & dry-erase markers
Computer, Projection Screen & PowerPoint Presentations
SMART Goal Worksheets & Pens
Take-Homes: SMART Goal Worksheets
Homework: None
To-Do List:
Create a template for participants to use- Amanda/George

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SMART Fitness & Nutrition Workshop: Week 8, December 2, 2015
Topics: Recap, Evaluation & Final Goal Setting
Goal: Participants will leave workshop prepared to continue eating a healthy diet and engaging in sufficient physical activity (behavior change)
Mediator of Specific Educational Objectives: Learning Practical Educational Activities, Learning Experiences, Events of
Behavior Change: At the end of the lesson, learner will be Domain: Level Messages or Content: Instruction:
(Social Cognitive able to:
Theory)
Introduction: Topic-related cartoon & brief group A – 5 min.
discussion about successes & difficulties during prior week
Behavioral Have a better understanding of topics Cognitive: Review topics and tools as dictated by participant’s S – 15-25
Capability that were unclear or required more Knowledge questions and requests. min.
emphasis

Relapse Prevention Continue utilizing tools learned Affective: Relapse Prevention Discussion: Group discussion of long- S – 15-25
throughout this program to maintain Responding term accountability; how participants will continue their min
healthy lifestyle changes Valuing progress (PT, RD, friends, phone apps, fitness trackers, food
logs)
Goal Setting Affective: Participants will set another short-term SMART goal for this G/C – 5 min.
Valuing week.
Discuss Booster Meetings/Emails 5 min

Materials: Follow-up Schedule:

SMART Goal Worksheets & Pens Email – 12/18 (2 week F/U)
White board & dry-erase markers PT – 12/29 (2 week F/U)
Computer, Projection Screen & PowerPoint Presentations Email – 1/29 (1 month F/U)
Program evaluation Email – 2/28 (1 month F/U)
Email – 4/30 (2 month F/U)
Take-Homes: SMART goal worksheets & Highlight Sheet PT – end of June TBD (2 month F/U)
To-Do List:
Create program evaluation – Amanda & George
Create a Summary Document to Guide Discussion – Amanda & George
Create a Highlight Sheet - George

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