Dr. Michael de Vihil (behavior), Mary Lou Pompeii (nutrition), Rich Weil (exercise)
$65/week
Behavior topics will include:
1. Pavlov and weight loss
2. Behavior chains
3. CBT – Cognitive Behavior Therapy
4. ABCDEFs (Activating events Irrational and rational beliefs Behavior and emotional
consequences Disputations Emotional reframe Filling the void)
5. Addiction
6. Procrastination
7. Behavior activation
8. Intentional change
i. Ambivalence
ii. Goal setting
Nutrition:
1. Weight loss science
2. Food planning
3. Food records and calorie counting
4. Volume control
5. Macronutrients (Fat, Carbohydrate, and Protein)
6. Fiber
7. Controlling cravings
8. Plant-based eating
9. Probiotics
10. Intermittent fasting
11. Exchange lists
12. Weight loss myths
Exercise:
1. Getting started with physical activity
2. Goal setting and planning
3. Exercise and aerobic exercise (includes interval training)
4. Exercise and resistance exercise (includes circuit training)
5. Exercise class with fitness trainer Chris Campagnola. Learn how to set up an exercise program at
home with or without equipment. This is an interactive session
6. Exercise and Health including cardiovascular disease, high blood pressure, diabetes,
inflammation, oxidative stress, cognitive function, mental health, and much more
7. Incorporating exercise into your day
8. PE 101
9. Exercise myths
