Weigh-to-Go has been an excellent program for me. It provides structure and a plan for me to follow during the six-week period. Barbara, my nutritionist, and Dusty, my trainer, are two very skilled and amiable people that I have really enjoyed working with and getting to know. Barbara does an excellent job explaining what is in foods and what makes them healthy. She helped me craft not a "diet," but ways to change my eating habits and make smart choices. These are lessons that I can take into any situation. Dusty is a great trainer who is committed to my goals and works to make the workouts enjoyable. I have done the program multiple times, and it has produced remarkable results. It has helped me stay committed to my weight loss and health goals. I would recommend the program to anyone who is looking for help to lose weight and live healthier. -Patrick
	Nutritionist: Barbara Foster MS, RD, CDE, LDN Barbara has a B.S. degree from the University of Tennessee in Agriculture. She later returned to UT and received a M.S. in Nutrition Science with a minor in Public Health. She has worked as the High Risk Nutritionist at the Knox County Health Department working with high risk pregnant women, as well as high risk infants and children. Before coming to work at the Fort Sanders Health and Fitness Center in November 2003, she worked for 71/2 years at the Fort Sanders Diabetes Center and she is a Certified Diabetes Educator. Her major nutrition interest is in disease prevention and in promoting a healthy lifestyle to people of all ages.

Programs Weigh To Go Weigh To Go Baby MetaPlan

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:

• Speedier healing and recovery from the rigors of the birthing process
• Faster return to your pre-pregnancy shape and level of fitness
• Increased energy to cope with the demands of new motherhood
• Reduced stress and depression.

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 avaialable through the Fit Test Office.