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

From: Hockey Fans in Training (Hockey FIT) pilot study protocol: a gender-sensitized weight loss and healthy lifestyle program for overweight and obese male hockey fans

Classroom education component Exercise component
Week 1: Introduction to Hockey FIT & Physical Activity Prescription
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
Week 2: Healthy Eating Overview & Healthy Eating Prescription
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
Week 3: Meal Planning & Weight Loss
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)
Week 4: Becoming Fit & Exercise Prescription
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)
Week 5: Alcohol & Weight Gain
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)
Week 6: Stages of Change
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)
Week 7: Weight Loss
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)
Week 9: Eating Out
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)
Week 10: Avoiding Setbacks & New Exercise Prescription
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)
Week 11: Energy Balance & New Healthy Eating Prescription
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)
Week 12: Celebrating Achievements & Next Steps
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)