EXERCISE PRESCRIPTION

Olivia Ward

• Before •
35 years old
261 pounds

GOALS

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DO

• Add a variety of color to your meals.
• Eat lean meats like chicken, fish, and turkey.
• Drink plenty of water.
• Make half your grains whole.
• Limit your empty calories.

DON'T

• Skip meals.
• Eat junk food or processed foods.
• Go over your limit of 2000 calories per day.
• Drink soda or other sugary drinks.
• Eat more than suggested.

EXERCISE MENU

• Studying (55 calories)
• Driving (63 calories)
• Laundry (63 calories)
• Cooking (78 calories)
• Housework (86 calories)
• Walking the dog (94 calories)

CONTINUED

• Weight lifting (102 calories)
• Trampoline (110 calories)
• Push mowing (129 calories)
• Jogging (207 calories)
• Spinning (207 calories)
• Zumba (235 calories)

PROGRESS

• Talk about how you feel.
• Weigh yourself weekly and keep track.
• Talk about what works and what doesn't.
• Change plan accordingly.

• After •

135 pounds