Week/session | Topics/core messages to cover | Facilitator |
---|---|---|
Week 1: Lifestyle approach to health and goal-setting | • Welcome and getting to know each other • Focus on lifestyle behaviors vs weight • SMART goal-setting • Team photo | Trainer |
Week 2:“Big wins” – nutrition | • Whole food philosophy including social aspects • Big wins for healthy diets • Incorporating fruit and vegetables • Healthy drink options • Healthy serving sizes • Reading food labels | Nutritionist |
Week 3: Planning and budgeting – nutrition | • Menu-planning • Budgeting • Shopping • Being organized/importance of routine | Nutritionist |
Week 4: Behavior change | • Discussion of important behavior-change techniques: autonomous motivation, building confidence, goal setting, action and coping planning, self-monitoring, social support | Trainer |
Week 5: Mindful eating – nutrition | • Focusing on your “circle of influence” • Eating out – mindful eating | Nutritionist |
Week 6: Injury prevention | • Informal session designed by trainer to meet individual needs of men in team | Trainer/physio |
Week 7: Q & A – nutrition | • Q & A session | Nutritionist |
Week 8: Alcohol and health | • Alcohol weight-related facts • Standard drink sizes • Planning your drinking | Trainer |
Week 9: Q & A (physical activity) | • Q & A session | Trainer |
Week 10: Sleep and sedentary behavior | • How sleep affects weight • How much sleep we need • Signs of sleep deprivation • Sleep hygiene tips • What is sedentary behavior • How SB affects weight • Tips for reducing SB | Trainer |
Week 11: Long-term behavior change and overcoming obstacles | • Importance of enjoying PA for long-term maintenance • Overcoming obstacles • Planning for lifestyle change • Relapse prevention | Trainer |
Week 12: Team photo and motivational talk | • Wrap-up • Motivational talk • Team photo and certificate | Trainer |