Session (Week) | Session Details | Participant resources/interactive activities |
---|---|---|
1 (Week 1) | 1. Introduction to Refresh Program 2. Overview of healthy eating and being physically active 3. Focus nutrition: fruits, vegetables and water • Guidelines • Benefits/barriers/overcoming barriers | 1. Resources: • Program booklet • Healthy recipe booklet • Session one information summary pamphlet 2. Interactive activity: • Determine participant program needs |
2 (Week 5) | 1. Focus behaviour change: • Stages of change • Goal setting: long and short term goals 2. Focus physical activity: aerobic • Guidelines • Benefits/barriers/overcoming barriers 3. Focus nutrition: five food groups and 'extra' foods • Guidelines • Benefits/barriers/overcoming barriers | 1. Resources: • Pedometer • Family dinner and physical activity planner (fridge magnet) • 'Extra' food record sheet • Session two information summary pamphlet 2. Interactive activity: • Playgroup 10,000 steps per day challenge |
3 (Week 9) | 1. Focus behaviour change: • Review established short term goals • Set new short term goals 2. Focus physical activity: Muscle strength and flexibility exercises • Guidelines • Benefits/barriers/overcoming barriers | 1. Resources: • Muscle strength and flexibility exercise card (fridge magnet) • Physical activity diary • Session three information summary pamphlet 2. Interactive activity: • Muscle strength and flexibility exercises • Integrated exercises " |
4 (Week 13) | 1. Focus behaviour change: • Review established short term goals • Set new short term goals 2. Focus nutrition: • Healthy eating messages • Menu planning • Food label reading • Making sense of nutritional claims | 1. Resources: • Shopping list with healthy shopping tips • Comparing packaged food per 100 g (fridge magnet) • Session four information summary pamphlet 2. Interactive activity: • Reading packaged food labels • Developing a daily menu |
5 (Week 17) | 1. Focus behaviour change: • Review established short term goals • Set new short term goals • Overcoming relapses 2. Focus nutrition: fats and sugars • Recommended intake • Benefits/barriers/overcoming barriers | 1. Resources: • Session five information summary pamphlet 2. Interactive activity: • Modifying recipes • Healthy cooking methods |
6 (Week 21) | 1. Focus behaviour change: • Review established short term goals • Social support 2. Focus nutrition: Fibre and Glycemic Index • Recommended intake • Benefits/barriers/overcoming barriers | 1. Resources: • Session six information summary pamphlet 2. Interactive activity: • Modifying recipes • Healthy cooking methods |