Accelerating Success with Exercise February 2, 2016

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Nicci Reeg Manager Iowa

Let’s Get a Move On Module 10

Wins and Learnings What worked well this week? What didn’t? Success stories? How do you feel?

What are you made of? Let’s talk about body composition In fact, let’s measure it! 115

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Burn, baby, burn Basal Metabolic Rate (BMR) Your body’s expenditure of energy at rest along with the heat given off by your muscles Accounts for 60–75% of the calories you burn 117

Staying Alive Is Hard Work! Your BMR is about 60% of your calories burned each day. The more mass you have, the more fuel you need to sustain larger organs. This is why heavier and taller individuals have a higher BMR. When you lose weight, your BMR decreases and you require fewer calories per day. In contrast, when you gain dense, heavier muscle, your BMR will increase.

Muscle vs. fat. And the winner is – muscle Imagine you weighed 150 lbs. at age 30 At age 60, you still weigh the same, but have lost 15% of bone mass and 15% of muscle mass Why don’t your clothes fit well? You’ve gained 20 pounds of fat! 120

There’s usually more than one villain Extra calories aren’t always the primary cause of weight gain. Other culprits? Lack of sleep Unhealthy emotions Too much stress 117

Exercise your options What’s the best type of exercise? The one you’ll do!

Step on it Walking is a great way to exercise. Try and get 10,000 steps per day and you’ll have walked about 5 miles. 118

What are some benefits of exercise? Improves your chances of living longer and healthier Helps protect you from many diseases Relieves symptoms of depression and improves mood Improves sleep 119

What’s stopping you? You? I don’t have anywhere to exercise I don’t have enough time I have no self-motivation Exercise is boring 119

Current Offerings at In.SIGHT Fitness: Tuesday & Thursday 6 AM Yoga: Wednesday 9 AM Friday 6 AM Saturday 9 & 10:30 Sunday 7 & 10:30

Here a few ideas to help you get started: Download an exercise App: 8 FIT Seven Sworkit Charity Miles Map My Walk/Run C25K Or stream a workout video: Daily Burn Gaiam

Be S.M.A.R.T. Remember S.M.A.R.T. goals? Specific Measureable Attainable Realistic Timely 120

Six signs you’re reaching your goal You have more energy Health is improving Exercise is fun Eating has stabilized You’ve persevered through set-backs You’re staying focused 122

Quiz Your basal metabolic rate accounts for what percent of the calories you burn on a daily basis? 90% 60–75% 15–35% 10% Answer: B

Quiz Factors that determine whether or not you will stick to your exercise routine include: Having support Finding something you like Both of the above Answer: C

Quiz Which of the following are benefits of exercise? Improves sleep Helps prevent osteoporosis Improves your chances of living longer and healthier All of the above Answer: D

Next Week: The Importance of Social Networks

Homework Read Module 10 Try and move 30 minutes each day Set a S.M.A.R.T. goal to help you stay on track

See You Next Week!

Start a Group in February with 5 Participants and Receive….

Plus…. 10 NSP Power Shakers 10 Reusable IN.FORM Bags

New IN.FORM Coach’s Portal Upload and Manage Your Groups Upload and Manage Your Participants See If You’ve Qualified for IN.FORM Promotions Track BioTracker Data and Participant Progress Suggest Products for Each Participant Additional Portal for Your Participants Access all IN.FORM Resources

Let’s Answer Some Questions

Join us next week! Tuesday, February 9th, 2016 11:00 am MST

Thank you for joining us!!!