Programs
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Weigh To Go
Weigh to Go is a six-week weight loss program open to members and nonmembers that combines exercise with sound nutritional principles that help not only to lose weight, but keep it off long-term through lifestyle changes. It can be done individually or in a group of up to 3 people, and participants meet with a registered dietitian once each week for an hour session to discuss nutrition issues and learn about topics that are essential for good health. A trip to the grocery store is part of the instruction. Participants also meet with a personal trainer twice a week during the six-week session and all work at their own pace and fitness level.
After the first six weeks, participants may choose to continue with the program. After the initial six-week session, Weigh To Go members can look forward to learning about topics relating to their own personal needs, and will have the option of taking a trip to a specialty grocery store or restaurant. In this next phase, participants exercise twice a week with their trainer and at least once a week on their own while continuing to utilize the nutrition information they learned in the initial six week session.
NOTE: All Weigh to Go groups will work out twice a week with a personal trainer (for a total of 12 exercise sessions in 6 weeks).
Teams or individuals
One up to three individuals can begin the program at the same time and exercise together or the program can be done independently. Team members can provide great moral support for each other!
Food Plan
Participants in the Weigh to Go program learn how to eat the foods they love in the appropriate quantities. There are no pre-packaged foods or drugs with harmful side effects. A registered dietitian gives participants an individualized, easy-to-follow meal plan.
Exercise
Participants exercise twice a week with a certified personal trainer. They exercise at their own level, and any physical limitations are taken into consideration.
Registration
A new Weigh to Go program can begin each time three individuals register for a program or a participant can register on their own. To register please call (865) 531-5233 to speak with a registered dietitian.
A variety of payment options are available to accommodate virtually any budget
Weigh To Go Baby
Are you trying to lose baby weight? Fort Sanders Health and Fitness Center has developed a new Weigh to Go program especially for moms who have just given birth and are trying to shed baby weight, Weigh to Go Baby. It's important for long-term health for pregnancy weight to be lost, often women in their 40's and older are overweight because they never shed their pregnancy pounds. Exercise along with nutrition is a great combination for postpartum women-especially for those that are nursing:
As with the other Weigh to Go programs, Weigh to Go Baby combines sessions with fitness trainers who specialize in working with pre/post natal women with a customized nutrition plan. Call 531-5233 for more information. Available to members and non-members.
MetaPlan
MetaPlan is a program designed to help you reach your weight management goals by understanding and applying the fundamentals of metabolism. Every MetaPlan session involves three key phases:
Phase 1: Testing
Every MetaPlan session begins with a 5-10 minute test of a client's resting metabolic rate. The results of the test will provide the exact number, (+ or -1%) of calories burned each day at rest. The test is administered by breathing only - no physical exertion is required whatsoever. Disposable mouthpieces and nose clips are used by each client. Following the test, results are analyzed and adjusted based on several different variables including the client's height, weight, occupation, sleep patterns, and exercise routine.
Phase 2: Education
A fitness expert will review the results of the test with the client and discuss his/her metabolism and exactly how it affects weight management. Whether the client's goal is to improve muscle mass or exercise routine, meal frequency, or even sleep trouble, it is the goal of MetaPlan to provide each client with the answers necessary to improve metabolism and reach goals.
Phase 3: Planning
MetaPlan's ultimate objective is to synthesize a client's lifestyle, eating habits, and exercise with the scientific aspect of weight loss. After reviewing test results with the client, the fitness expert will then help identify a unique calorie budget and exercise target. With this information, the client will have additional knowledge and tailored information to help in weight loss, gain, or maintenance.
Your Appointment
MetaPlan appointments last about 30 minutes. For accuracy purposes, we ask that you avoid eating a large meal, exercising, and consuming caffeine at least 4 hours before the test. Contact an Exercise Physiologist at 531-5021 for more information and appointment availability.
Note: The Meta Plan is available through the Fit Test Office.
Photos courtesy of Mary Waxmonsky