Table 1 Overview of the Hockey fans in training program (12-week active phase)

70 min:

 • Introductions, program overview, ground rules

 • Discuss eating habits, exercise and activity levels

 • Introduction to lifestyle prescriptions (Rx), goal-setting, and tracking

 • Set Physical Activity Rx

20 min:

 • Group walk

65 min:

 • Review healthy living goals and tracking forms

 • Set new Physical Activity Rx

 • Food groups & eating a healthy diet

 • Formal introduction to SMART goal setting

 • Set Healthy Eating Rx

25 min:

 • Group walk

60 min:

 • Review healthy living goals

 • Set new Physical Activity Rx

 • Avoiding compensation/trade-off behaviour

 • Healthy eating planning

 • Health benefits of losing weight

 • Calculating 5–10 % weight loss

 • Importance of support from others

30 min:

 • Introduction to principles of fitness (10 min)

 • Warm up exercises (8 min)

 • Flexibility exercises (2 min)

 • Walk (10 min)

65 min:

 • Review healthy living goals

 • Set new Physical Activity Rx

 • Health benefits of exercise

 • Overcoming barriers to exercise

 • Heart rate and Rating of Perceived Exertion

 • Simple fitness test (STEP test)

 • Local amenities

 • Set Exercise Rx

25 min:

 • Warm up (5 min)

 • Aerobic exercise (15 min)

 • Cool down (5 min)

50 min:

 • Review healthy living goals

 • Set new Physical Activity Rx

 • Alcohol and weight gain

 • Alcohol units

 • Planning your drinking

 • Cutting down on sugary drinks

40 min:

 • Warm up (5 min)

 • Aerobic exercise (30 min)

 • Cool down (5 min)

45 min:

 • Review healthy living goals

 • Set new Physical Activity Rx

 • Stages of change

 • Setbacks and strategies for dealing with them

 • Shared experiences

 • Weight taken (to review progress at Week 7)

45 min:

 • Warm up (5 min)

 • Strength/muscular endurance exercise (with principles of strength training using body weight) (35 min)

 • Cool down (5 min)

45 min:

 • Review healthy living goals

 • Set new Physical Activity Rx

 • Understanding food labels and healthier foods

 • Hints for better eating including eating breakfast

45 min:

 • Warm up (5 min)

 • Strength/muscular endurance exercise (15 min)

 • Aerobic exercise (15 min)

 • Cool down (5 min)

 • Flexibility exercises (5 min)

45 min:

 • Review healthy living goals

 • Set new Physical Activity Rx

 • Making favourite meals healthier

 • Eating out sensibly

 • Nutrition in common fast foods & suggestions for making takeout meals ‘less’ unhealthy

45 min:

 • Warm up (5 min)

 • Strength/muscular endurance exercise (15 min)

 • Aerobic exercise (15 min)

 • Cool down (5 min)

 • Flexibility exercises (5 min)

55 min:

 • Review healthy living goals

 • Set new Physical Activity Rx

 • Exploring myths about healthy living

 • Triggers for setbacks and how to avoid them

 • Re-do simple fitness test (Step Test) & set new Exercise Rx

35 min:

 • Warm up (5 min)

 • Strength/muscular endurance exercise (10 min)

 • Aerobic exercise (10 min)

 • Cool down (5 min)

 • Flexibility exercises (5 min)

45 min:

 • Review healthy living goals

 • Set new Physical Activity Rx

 • Planning your eating

 • The energy balance

 • Locus of control revisited

 • Set new Healthy Eating Rx

45 min:

 • Warm up (5 min)

 • Strength/muscular endurance exercise (25 min)

 • Cool down (5 min)

 • Flexibility exercises (10 min)

60 min:

 • Celebrating achievement!

 • Review healthy living goals & set new Rx if necessary (Physical Activity, Healthy Eating & Exercise)

 • Next steps – includes introduction to suite of eHealth technology support options

 • Program feedback

 • Wrap-up

30 min:

 • Warm up (5 min)

 • Strength/muscular endurance exercise (20 min)

 • Cool down (5 min)