FITNESS (What's the fitness component about?)

• • • We will be utilizing a professional (and completely free!) exercise app from Nike called "Nike Training Club." We will use this app to build routines around your level and develop a program specifically for you. We may also incorporate "micro-movements" (small movements throughout the day) as well as "play" activities such as sports, dancing, and hiking.

BRAIN HEALTH (How can I improve my brain health?)

• Healthy nutrition and exercise can help improve brain health through neuroplasticity (the brain's ability to change and grow in response to a stimulus), angiogenesis (the growth of vessels), glymphatic function (clearing out waste), and structural changes to the brain (thickness of grey and white matter). If you are concerned about your brain health, we can incorporate dual-task exercises that will challenge the interaction between your brain and body (memory/attention/processing speed/executive function).

HABITS (Will we work on developing habits?)

• Developing positive habits are a key to success! This will not only include nutrition and fitness behaviors but also may include things such as improving sleep routines.

EQUIPMENT (Do I need any equipment?)

• Nope! Just your own body weight.

WEEKLY SESSIONS (How often do we meet?)

• We will meet virtually for 45 min each week to review progress, discuss any questions, and provide education.

THE JOURNEY JOURNAL (How will we track progress?)

• We will be using an online journal where both of us will be able to collaboratively input information. You will be able to write down your strengths and struggles, and I will be able to read and comment. This is also where we will document goals as well as summaries of our discussions.

MEASUREMENTS (How do we track physical improvements?)

• We will be taking measurements of various body areas with a tape measure as well as tracking weight on a scale.

UNLIMITED EMAIL SUPPORT (Can I reach out throughout the week?)

• • • You are able to email me any questions at anytime! Whether it's questions related to our progress or just general questions about nutrition or fitness, I will do my best to respond to you within a reasonable amount of time.

RESOURCES (Are there other ways to support me?)

• • • You will have access to a continually updated resource full of apps, websites, and videos to help support you.

CONTINUING SUPPORT (What about after I finish the program?)

• After you complete the program, you will have unlimited email support for the following 6 months in order to help with the transition and remain accountable.

FITNESS

Nike Training Club: www.nike.com/ntc-app

Week 1: Go over paperwork

Week 2: Daily Move Challenge

• • Bite-size, feel-good workouts to get your blood flowing with routines that focus on activation, strength, speed, and stability.

  • 1 week / 7x per week / 5-min to 10-min routines

Week 3 - 6: Kickstart Fitness with the Basics( watch trailer here)

• • The foundation you need to get the results you want with these uncomplicated workouts which will help you find your ground and pave your path to last progress.

  • 4 weeks / 3x per week / 30-min routines

Week 7 - 12: Ignite & Inspire with Kirsty Godso (watch trailer here)

• • Build strength and confidence with these 30-min HIT workouts

  • 6 weeks / 3x per week / 30-min routines