Thank You For Taking Action!

Thanks for signing up for The Running For Health Group.

Below are a couple of resources which could come in handy BUT won’t be relied upon during the course, a body fat calculator and a calorie calculator – whilst we won’t be going deep into the calorie in vs calories out rabbit hole it is important to know that calories do matter and knowing roughly what you should be eating amount wise will help you find a rough starting point, you’ll be learning a lot more into what we really will be doing by the end of these 8 weeks.

Don’t forget to join the Facebook Group for the program which is where we will be putting the recordings of the live session every two weeks and where you can get your questions answered. Just click the image below and it will open in a new tab.

We will be doing calls every two weeks starting Monday 10th January at 7:30pm

Monday January 10th – 7:00pm

Monday January 24th – 7:00pm

Monday February 7th – 7:00pm

Monday February 21st – 7:00pm

Monday March 7th – 7:00pm

And so on every two weeks

 

 

Group WhatsApp

Please add me to WhatsApp and I will add you to the Running For Health Group +447908921149

Zoom Calls

All Calls will be on Zoom and recorded if you cannot make it live click the button below or goto www.ojayhealth.com/zoom

Goal Tracking

Our weekly goal will be on the sheet below, you can message me after each run or fill it in manually yourself

Calorie Calculator – This is a bonus piece of software which will allow you to track how much you need to eat nutrition wise.

 

Our Body Is Literally Made Up By The Things We Consume 

As a coach, I have noticed that two goals jump out from all the others, whether you want to put muscle or weight on or drop fat and knowing how much we need to eat in order to do this is crucial once we get our body functioning optimally at a deeper level of cellular health.

We burn more calories than we consume, we lose weight. We eat more calories than we consume, we put on weight it’s a matter of energy balance, in vs out.

Of course, overall health is a lot deeper than this and we need to make sure you’re eating the right amounts of nutrients and if you need help with this along with building the correct habits then we can talk further (link to contact page).

 I have also included a simple way of estimating your body fat levels too in order to really find out where your starting point is.

Online Body Fat Calculator

Select method

ft
in
yrs
lbs

Provide measurement

in
in
in
in
in
in
in
in
in
in
in
in
in
--

Bodyfat

--

LBM

--

FBM

--

Classification

Before using the data obtained using this calculator, please consult with doctor.

MWP Diet Calorie Calculator

ft
in
lbs
lbs
yrs
days
%
%
%
in

Total Daily Energy Expenditure

--

BMR

--

TDEE

--

LBM

--

FBM

--

BMI

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Waist to Height

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MFM

--

MRDC

--

Workout Calories

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Rest Calories

--

Weeks To Goal

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Final Weight

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Weight Class

Before using the data obtained using this calculator, please consult with doctor.

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