Welcome to BiW4Teens!!!
This is an exciting time for you! You are embarking on a journey that is going to change your life. Many teens and tweens have made this
journey before you. BiW4Teens has helped these youth adopt healthier eating and lifestyle habits and achieve a healthier weight (lower BMI). But that’s not all. These youth have reported that BiW4Teenshas changed their lives.
It is very important that your parent(s) are actively involved in this program with you. It would be ideal if they could watch all of the program videos with you, however this is usually not practical. Whether or not your parent(s) have watched the video session with you, it is important that you and your parent visit about each session. There is a discussion guide for each session, found in the Parents Support Pack, which will help make these talks easier and more productive. Another thing that will help make these talks more productive is to open up the workbook to the session you are discussing with your parent.
After you watch video 1 you will be able to:
1. Find out how the program works;
2. Understand how a high BMI hurts the body;
3. List reported and documented program benefits;
4. Describe the implementation & maintenance phases of the program;
5. Understand that change starts in the brain;
6. Explain what a program power tool is;
7. Find out healthy weight loss goals for teens and tweens;
8. Sign BiW Program Commitment Contract with your parent;
9. Find out how you can get the BiW gift pack.
This video will teach you how to type, highlight, and draw on the PDF pages of your BiW4Teens Workbook.
After you watch Video 2 you will be able to:
1. Define Peak Health;
2. List benefits of a body and mind in Peak Health;
3. List benefits of Peak Health that you would like to have;
4. Identify why it is important to you to reach the top of Peak Health.
After you watch Video 3 you will be able to:
1. Define body appreciation;
2. Identify your level of body appreciation;
3. Understand why it is important to appreciate your body;
4. List 10 things you like about your body.
After you watch Video 4 you will be able to:
1. List several benefits of journaling;
2. Describe 4 types of journaling that can support habit change;
3. Explain how to journal to support positive changes.
After you watch Video 5 you will be able to:
1. List habits that cause your energy balance to get out of whack;
2. Identify your unhealthy habits;
3. Understand how your unhealthy habits have caused your body to store excess energy.
After you watch Video 6 you will be able to:
1. Understand causes of food cravings;
2. List several lifestyle habits that prevent cravings;
3. Identify food craving triggers;
4. List healthy substitutions for food cravings;
5. Develop a personalized craving management plan.
After you watch Video 7 you will be able to:
1. List habits that help get your energy balance back in whack;
2. Identify ideas to help you change your unhealthy habits into healthier habits.
After you watch Video 8 you will be able to:
1. Understand how physical activity helps get your energy balance back in whack;
2. List different ways physical activity supports the health of your body and brain;
3. Identify how many calories your body will burn during different types of physical activities;
4. Define 3 types of physical activity and give several examples of each type;
5. Develop your own personal activity pyramid.
After you watch Video 9 you will:
1. Have chosen 2 to 3 healthy habits to start working on;
2. Have set up the BiW4Teens Habit Tracker;
3. Have learned how to use the BiW4Teens Habit Tracker to support successful habit change;
4. Be able to explain how the BiW4Teens Habit Tracker is vital to your success with the Back in Whack Program;
5. Know when to add new habits and how long each new habit needs tracked in the BiW4Teens Habit Tracker.
After you watch Video 10 you will be able to:
1. Explain what a Mighty Message is;
2. Understand how Mighty Messages can be used to support habit
change;
3. Write your own personal Mighty Messages;
4. Effectively practice Mighty Messages;
After you watch Video 11 you will be able to:
1. Understand what a Mini Movie is and how it works;
2. Know how to develop your own personal mini movies to support habit change;
3. List different ways you can use mini movies.
After you watch Video 12 you will be to:
1. Explain how a positive focus supports habit change;
2. Describe a positive mindset;
3. Explain the difference between positive reinforcements and rewards;
4. List examples of positive reinforcements and rewards;
5. Understand how habit change contract can decrease stress during the habit change process;
6. Complete the BiW Habit Change Contract with your parent.
After you watch Video 13 you will be able to:
1. List 7 food categories on the nutrition plan;
2. Identify number of servings your body needs from each food category;
3. List the 4 energy food categories;
4. Identify serving sizes for different foods;
5. Explain how to use the nutrition plan worksheet;
6. Describe how to use the Food and Activity Log.
After you watch Video 14 you will be able to:
1. Describe meanings of important nutrition words;
2. Understand how different foods affect energy balance;
3. List nutritional deficiencies that cause your energy balance to get out of whack;
4. List important nutrients that help support energy balance;
5. Understand how digestion affects energy balance;
6. List actions to take to support healthy digestion;
7. Explain why water is so important for health and energy balance.
After you watch Video 15 you will be able to:
1. List foods in the grain group;
2. Know that grains are in the starch group;
3. Know that grains are energy foods;
4. Describe the difference between whole grains and refined grains;
5. Explain why whole grain is better for your health and how it supports energy balance;
6. Identify refined and whole grains by reading the food label.
After you watch Video 16 you will be able to:
1. List and understand key parts of nutrition labels;
2. Identify healthy food choices;
3. Identify unhealthy food choices.
After you watch video 17 you will be able to:
1. Explain how veggies and legumes help support health;
2. Understand how veggies and legumes help balance energy;
3. Identify one veggie that is a quick release energy;
4. List veggies that are in the starch group;
5. List veggies that are low in calories and dense in nutrients;
6. Explain the healthiest ways to cook and eat veggies.
After you watch video 18 you will be able to:
1. List reasons why fruit helps support health;
2. Explain how fruit helps balance energy;
3. Identify one fruit that is a quick release energy;
4. Describe the healthiest ways to eat fruit.
After you watch video 19 you will be able to:
1. Explain important nutrients in dairy products;
2. List healthy dairy choices;
3. List unhealthy dairy choices.
After you watch video 20 you will be able to:
1. List protein rich foods;
2. Understand how protein supports a healthy body;
3. Explain how protein affects energy balance;
4. Identify healthy and unhealthy protein choices;
5. List protein sources that also count as a fat serving.
After you watch video 21 you will be able to:
1. List different types of fat;
2. Describe different jobs fat has in the body;
3. Understand how omega 3 fatty acids are vital to good health and a healthy energy balance;
4. List several healthy fats;
5. List several unhealthy fats;
6. Understand that fats are a dense energy source.
After you watch video 22 you will be able to:
1. List several harmful effects that sugar has on the body;
2. Explain how sugar negatively impacts energy balance;
3. Understand how sugar has negative affect on the brain and emotions;
4. Understand how sugar promotes overeating and binging.
After you watch video 23 you will be able to:
1. Make a plan to replace unhealthy food and healthy food in your
kitchen;
2. Know where to look in the grocery store to find the healthiest food choices;
3. Find reasonably priced healthy food at the grocery store.
After you watch video 24 you will be able to:
1. Plan a healthy balanced meal;
2. Adjust unhealthy recipes and make them healthier;
3. Write a menu for a week;
4. Make out a grocery list for several meals.
After you watch video 25 you will be able to:
1. Identify problems and brainstorm solutions;
2. List problem solving steps;
3. Know how to develop problem solving plan and put it into action;
4. Evaluate how well your plan worked.
After you watch video 26 you will be able to:
1. Understand what a path blocker is;
2. Identify path blockers in your life;
3. Evaluate if a path blocker is something you can get around;
4. Recognize when to develop a new health goal for path blockers you can’t get around.
After you watch video 27 you will be able to:
1. Identify several ways to keep yourself motivated;
2. Understand how to stay on track during the maintenance phase of the BiW4Teens program;
3. Learn about benefits that go with the maintenance phase.
WACKY WORDS SUBMITION FORM
Congratulations on finding all 14 sets of Wacky Words and for completing the implementation phase of the BiW4Teens program. Now it’s time to receive your FREE BiW Gift Pack in the mail. But first you need to complete this form and hit SUBMIT. After submitting the Wacky Words form, you should receive your BiW Gift Pack in 2 to 3 weeks!
BiW4EVER Empowerment Group
Consider joining the BiW4EVER Empowerment Group. This weekly online group will empower you for success, fuel your motivation, help you resolve challenges, encourage and support you as you continue your incredible journey to the top of Peak Health during the maintenance phase of your program. BiW4EVER group members are empowered for success in a variety of ways (i.e. live trainings about habit change – nutrition – exercise, bonus BiW4Teens program materials, opportunities to connect with other youth, ongoing access to health coaches, uplifting messages of encouragement, cooking classes, and much more). BiW4EVER activates and fuels motivation for ongoing program adherence which will take you all the way to the TOP OF PEAK HEALTH!!!