Stretching & Warm-up:
phraktured's starting stretching
General warm-up vid (this is what I usually do before gym)
My favorite after work yoga routine: Dancing warrior sequence
Calories/Macros:
Estimating maintenance calories
Protein, fats and carbs requirements
Pretty decent grocery shopping guide
I posted this on another forum:
In general I would use 15kcal/lb of bodyweight to calculate maintenance.
2g of protein per kg of bodyweight. i.e. 1g/lb of bodyweight
0.6g of fat per kg of bodyweight. i.e. ~1.3g/lb of bodyweight
Fill the rest of your calories with any amounts of fat/protein/carbs. I generally top up on carbs based on my activity level and how my body feels (eg. feeling sluggish, tired, worn out.)
That's your maintenance calories. From there, if you wish to lose weight, subtract 10%.
i.e. if you weigh 60kg (~134lbs), your maintenance is 2010kcals. if you wish to lose weight -10% - 1809kcals. consume this amount of calories for 2 weeks. if still no weight loss, drop another 200kcals. fwiw, tracking cals is not necessary for weight loss. my mom has managed to lose 3.7kg in ~6weeks just by adopting better eating habits and introducing more activity in her day-to-day.
btw. you can roughly gauge your the activity factor (eg. sedentary, light active etc) by the number of steps you take outside the gym.
From this study: How many steps are enough?
5000 - sedentary
5000-7499 - lightly active
7500-9999 - moderately active
<9999 - active
Try downloading a free app like moves to track your activity/steps. Might wanna try tracking calories for the first few weeks just to get a rough idea of your calorie intake and eyeball it from there. Myfitnesspal is awesome for this. You can just use the app and scan barcodes to get nutritional info.
Finally here are a couple of suggestions:
Download a movement tracker app on her smartphone. Aim to hit 6-10k steps a day.
Be honest about your food intake. If it enters your mouth, count it towards your daily caloric goals.
Try to eat, not drink your calories. i.e. Try to cut down on fruit juice and canned drinks.
If transitioning to a new diet, reduce the variety of food initially. This makes adherence easier.
Exercising to lose weight is the wrong way to go about it.