1. 1.Fill out Form. Click link.
   

2. 2.Make an appointment to have your measures taken: email fittec@me.com.
   

3. 3.Measure blood pressure and heart rate on your own in the lobby. A couple of times would be a good idea. Blood pressure and heart rate are great measuring tools. They are part of the 4 Vital Signs. These measures usually improve as body weight decreases.
   

4. 4.Bring form to your appointment
   

5. 5.Pick a weight loss plan-We recommend c. the Healthy Plate
   

1. a.Weight Watchers Counting Points
   

2. b.Counting Calories
   

3. c.The Healthy Plate. Click link.
   

4. d.Hand Rule Plan.
   

5. e.Real simple-Low Carb Plan.
   

6. f.Packaged Meal Plan.
   

6. Pick an exercise plan.

1. a.Cardio exercise 15-20 minutes (walking, bike, elliptical)-you can split into 2 sessions.
   

2. b.1-2 days of Exercise class with Cardio exercise 20 minutes
   

3. c.1-2 days of Strength training with Cardio exercise 20 minutes
   

4. d.Couch to 5k program. Click link. See outline.
   

5. e.More informal activity- Standing and Stairs
   

6. f.Design your own.
   

7. Go to meetings and stay with program.........