Eating Strategies  Changing your Attitude About Weight Loss by Jana Holland, M.Ed

Getting Started  How to Start (and Stick To) an Exercise Program

Walking Program  12 week training program to walk a half-marathon

SWAT Secrets of Success 10 Tips to Get You on Track, and Keep you Moving Forward

Why Women Need Weights  Benefits of Weight Training for Women

Instant Gratification  Avoiding the “I Want It Now” pitfall of weight loss and fitness

A Diet Checklist

Body Fat Table  What is “normal”? What does your body fat percentage indicate?

Ask the SWAT Team  Frequently Asked Questions by our SWAT Certified Personal Trainers

The Stages of Change How to know if you’re really ready to make changes

Designing the Ideal Lifestyle Maintaining balance in life

Self Defeating Thoughts Do you sabotage your own progress and results?

Changing Your Mind How your thoughts can determine your attitude and health

The Up and Down Spiral Are you moving closer to—or away from—your goals?

Common Irrational Beliefs Thoughts and unproductive thoughts that sabotage progress and keep us stuck

Learn to Say No! Are you over-obligating service to others’ lives and neglecting your own?

Allegory of Change Keep on doing what you’ve always done, and you’ll keep on getting what you’ve always gotten.

Owning Your Life Stop making excuses, stop blaming the world and other people, and get busy.

Put the Past Behind You Let go of the past, and move forward.

Goal Setting Worksheet To get you started on achieving those goals!