No Weights Required1Company Confidential © 2012 Abbott The Health Coach Experience January Company Confidential © 2010 Abbott No Weights Required: Get in Shape with a Few Bare Essentials Alissa Pludeman LiveLifeWell Health Coach

No Weights Required2Company Confidential © 2012 Abbott Meet LiveLifeWell Health Coach, Alissa Pludeman Onsite Health Coach in Lake County, IL B.S. Health Promotion and B.A. Dance from the University of Iowa Certified Health Coach, Pilates Instructor and Personal Trainer

No Weights Required3Company Confidential © 2012 Abbott Points Covered Today Why Should I Exercise? How Much of it do I Need? The In-Home Cardio Solution Weight Training with Little or No Equipment Create Muscle Tone with Common House Hold Items Get Real! A Sample Full Body Workout

No Weights Required4Company Confidential © 2012 Abbott Why Should I Exercise Reduce risk of heart attack, stroke and some cancers Reduce feelings of depression and anxiety, improves mood and promotes a sense of well-being Reduce weight and keep it off Gain more energy and sleep better Build stronger bones and muscles Relieve stress Help manage diabetes or other health conditions Increase flexibility and the ability to move easier Increase the efficiency of your heart and lower blood pressure Improve cholesterol –Consistent physical activity can help improve HDL (good cholesterol) –Decrease the amount of triglycerides in the blood

No Weights Required5Company Confidential © 2012 Abbott How Much Exercise Do I Need For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity exercise OR 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity exercise, or an equivalent combination of moderate- and vigorous- intensity aerobic activity Include muscle-strengthening activities that are moderate- or high-intensity and involve all major muscle groups on 2 or more days a week

No Weights Required6Company Confidential © 2012 Abbott Your Excuse: No Time Your Solution: –Cut out the time it would take to drive to the gym and workout at home! –No time to fit a 30 minute chunk of walking in? Research shows that adding short bouts of activity can be beneficial, even if it is only 5-10 minutes at a time –If you can’t get a 10 minute chunk of time –Wear a pedometer and count your daily steps –Add sets of exercises during a commercial break or between chores

No Weights Required7Company Confidential © 2012 Abbott Your Excuse: No Gym Membership or Equipment Your Solution: The At Home Workout Program Before you start any workout routine consult with a doctor to discuss any potential risks –Listen to your body. Be mindful of your joints, especially wrists and knees –Start small and then slowly increase. Proper form is more important then how much you are lifting or how fast you are walking –Have fun! Play music, watch TV, or listen to a book on tape –Make your workouts enjoyable so you’ll be excited for the next one. Buy a new water bottle or outfit or bring a friend along

No Weights Required8Company Confidential © 2012 Abbott In Home Cardio Solution Find your favorite way to increase your heart rate for minutes –Add intensity: work from a walk to a jog or a jog to a run –Dance: put on some music and shake it around your living room –Jump rope: try alternating legs or just jumping on one leg –Climb the stairs: try skipping a stair –Biking: with little impact on your joints add hills or increase the resistance Indoor stands are sold for outdoor bikes if you would like to try and bike year round!

No Weights Required9Company Confidential © 2012 Abbott In Home Cardio Solution Try This! Sample Workout Plan for the novice exerciser: –Walk at a moderate pace outdoors or march in place indoors for 3-5 minutes –Walk briskly outdoors or march in place for 3-5 minutes. To increase intensity march faster and pick up your knees –Alternate between a moderate pace and brisk/more intense pace for minutes This also can be done bike riding, just change gears to increase intensity or find a hilly area Add stair climbing for a more of a challenge

No Weights Required10Company Confidential © 2012 Abbott Weight Training Without Weights? Yes! Resistance training can be done with just your body weight Use the following house-hold items to create a workout –The stairs –A stable chair –A wall –Milk jugs (1/2 gallon or gallon) –Soup cans Exercise bands can be used for a total body workout. They are inexpensive, don’t take up a lot of space and offer endless possibilities Exercise bands are great for those who travel a lot. They are small, light weight and easy to pack in your luggage

No Weights Required11Company Confidential © 2012 Abbott Try It! Sample Routine – Just You and Your Body Warm up3-5 minutesJog in place or walk Pushups5-15 repetitionsAdvanced (Left) Beginners (Center) Note: Keep your back flat like a table. You can also do pushups on the wall (Right) Stairs3-5 minutesWalk up and down the stairs at an intense pace for you Walk or march in place if you have bad knees Triceps Dips10-15 repetitionsUse a chair or step. Advanced: have your legs straight out in front of you Beginners: keep knees bent to 90 degrees, as shown

No Weights Required12Company Confidential © 2012 Abbott Try It! Sample Routine – Just You and Your Body Jog in place or walk 3-5 minutesJog in place or walk Wall Sit1-2 minutesBack against the wall, squat down no further then a 90 degree angle, as shown Note: If you have bad knees, don’t come all the way down Plie Squat10-15 repetitionsStand with your feet wider than hip distance, toes pointed out. Squat down Note: Walk or march in place if you have bad knees To increase intensity you can hold a milk jug Stairs3-5 minutesWalk up and down the stairs at an intense pace for you Note: Add front and side toe-taps or march in place if you have bad knees

No Weights Required13Company Confidential © 2012 Abbott Try It! Sample Routine – Just You and Your Body PlankHold 30 secondsKeep back in a straight line Elbows right under shoulders Abdominals engaged Bicycles10-20 repetitionsElbow to knee, keep elbows out, do not pull on the neck Repeat the routine if you’re feeling good and be sure to stretch after you’ve finished

No Weights Required14Company Confidential © 2012 Abbott Live Well, Stress Less – Healthy Diet May 12, Company Confidential © 2010 Abbott Small Steps for Success January Company Confidential © 2010 Abbott Please visit iLiveLifeWell.com for more information Thank you!