SKYPE Intallation Instructions
Downloading and Installing SKYPE

Step 1
Go to the Skype Web site (see the Resources section below for links to download Skype for Windows, Mac, and Linux users) and download the SkypeSetup.exe executable.

(The executable gets downloaded under the Program Files folder under a directory called Skype that gets automatically created. A Skype Setup icon is also automatically seen on your desktop.)

Step 2
Click on the SkypeSetup icon that is on your desktop. A Skype Setup wizard then appears.

You will get a warning window asking if you want to Run or Save this file, SkypeSetup.exe. Click Run.

Note: Another confirmaton message may come up asking if you are sure you want to Run this software. Click "Run" again.

Step 3
Follow the instructions on the Skype Setup Wizard to complete the installation of the Skype software.

At the end of the installation you will be asked to setup a Skype account.

Step 4
A Skype window appears and if you have never used Skype before you have the option of creating a Skype account. A link is seen on that window mentioning the following:

"Don't have a Skype name?"

Click on this link and it opens up another "Skype - Create a New Account" window where you have to type in your Full Name and then you have to type in a "Skype Name" and a Skype "Password" and "Repeat Password" in the respective fields on that window.

Note: Jot down this Skype Name and Skype Password as you will need it everytime you open the Skype application.

Step 5
Click on the "Sign in" button.

Note: After having created this new Skype Name account for the first time, the next time you open Skype again, your Skype name will automatically appear in the Skype name field. All you need to do is to type in your Skype password and click the "Sign in" button.

Step 6
Follow the instructions in the "Getting Started" guide to "Add a Contact" using the "Add Contact" button, to test your headset and microphone using the "Skype Test Call Feature," to set up a Conference Call with a business colleague or friend, and to explore all the other features in Skype.

Step 7
Once you have installed the Skype software, there are 2 ways by which you can open the Skype software application.

Click on the Skype icon on your desktop

Or

Double click on the "x" icon in your desktop's system tray to start Skype at any time.

Note: Once the Skype window comes up, the "x" checkmark then changes to a green checkmark to indicate that the Skype application is currently running on your computer. It changes back to an "x" mark when you have "Signed out" of Skype and Skype is no longer running on your computer.

My FITT4Life program takes into account the bio/psycho/social aspects of lifestyle change. Optimal health starts with connecting the mind and body. I begin with SMART goals which are utilized in an ongoing interactive process that is fun, engaging, inspiring and effective! My unique life experiences (USA Basketball, FIBA/WNBA, Stanford) combined with my high level education serve as the most powerful foundation that I draw upon to provide you the most rewarding experience of your life. I focus on macronutrient profiling which results in a steady GI index response to facilitate balanced energy levels. I also address means to reduce cortisol levels (stress hormone which encourages fat storage, biologically linked to 'fight' or 'flight') and increase endorphins (make us feel good) which has a direct impact on BMI rating and muscle to fat ratios. The mind is highly connected to the body and I address the unique needs of each individual from the inside out. Making life changes is a process, not a quick means to an end and I will guide you every step of the way.

Creating long-term lifestyle choices of proper nutrition and exercise starts with small measurable goals. Commitment is essential for meaningful results that gives you a sense of empowerment as we work together to reach your goals.  I will address four main areas that I focus on with the FITT4Life training program: Cardiovascular training, strength training, flexibility and nutrition.

Cardiovascular Training
Cardiovascular fitness provides many benefits including burning calories, reducing stress (endorphin to cortisol ratios improved), and decrease risk of heart disease. Overall fitness helps to reduce your risk of many diseases. I will guide you through tracking your ideal aerobic training zone, which should be 65% to 90% of your Predicted Maximum Heart Rate (PMHR).

Strength Training
Physical strength is an integral and effective component of functional fitness for people of all ages and stages. Appropriate levels of muscular strength allow for optimal performance for everyday activities and in the highest level professional athletics.  My resistance training programs with increase your muscle tone, shape your physique, develop good posture, and increase strength and bone density.

One of the more subtle results you will acquire through working with me is that strength training will play an integral role in maintaining your ideal body weight and composition.

Lean body mass (muscle) is built with resistance training, which increases your metabolic rate, which means your body is burning more calories even during rest. Body fat cannot be converted to muscle as they are two distinct forms of tissue that cannot change from one to the other. Muscle weighs more than fat and takes up less space. You may have a more compact physique and actually weigh more and burn more calories that an individual who has more body fat. Body composition along with cardiac health is therefore the best means of measuring fitness and progression through my program that is designed for your specific needs and goals.

Flexibility
I implement a well-rounded approach to fitness that embraces the beneficial role of flexibility. Stretching will aid in maintaining muscular balance, improve your posture, coordination, circulation, lower your risk for injury, and reduce overall tension in your body. When stretching is done properly, it increases the range of motion around your joints, which increases mobility and ease of movement in athletic endeavors and everyday activities.

Nutrition
I will guide you through Nutrition Log Analysis, as proper nutrition is the foundation for sustaining a healthy body. The benefits you will experience from a healthy diet include increased energy (I will promote maintaining consistent GI levels), boost your immunity through consumption all varied nutrients, maintenance of your ideal body weight, and give you a sense of overall well-being. Proper caloric consumption and appropriate macronutrient profiling (ratio of carbohydrates, to proteins to fats) with the essential vitamins, minerals and water consumption will result in optimal health. Consuming meals and the appropriate ratios at the right times throughout the day is essential to functioning at peak efficiency. Give your body the nutrients it needs and it will thank you! I am here to guide you along the way!

Now is your time to discover the benefits of leading a healthy lifestyle!  Set up your consultation today by contacting Carolyn at 310.600.3320.