1. Presented by Fitness Trainer and Healthy Living Lifestyle Coach, Jackie Stewart

2. Recent US Obesity Statistics 58 million overweight, 40 million obese, 33 million morbidly obese 78% of Americans are not meeting basic activity level recommendations 8 out of 10 over the age of 25 are overweight Wellness International Network Ltd.

5. LET’S START A REVOLUTION!

6. Benefits of an Active Lifestyle Decreases risks of heart disease, high blood pressure, diabetes and certain types of cancers Is a key factor in helping lose and maintain your weight Improves mood, helps relieve depression, and increases feelings of well-being Is a great stress reliever Helps build and maintain healthy bones, muscles, and joints Reduces risks of falling and fracturing bones as you age

7. Activity Types Playful Housework Gardening Bike rides Dancing Walking/hiking Rollerblading Swimming Playing with kids Wii games Structured Aerobic classes Cardio equipment Weight training Fitness videos Home equipment Races Personal trainer Sports Wii Fit

8. Exercise Program Components 1Warm up 2Cardiovascular 3Muscular strength & endurance 4Cool down 5Flexibility

9. Aerobic Training Elements Aerobic Training Recommendations ◦Frequency: 3-5 days a week ◦Intensity 55/65 – 90% MHR ◦Duration: 20 – 60 minutes of aerobic activity ◦Works: large muscle groups in a rhythmic activity

10. Strength Training Elements Strength Building Recommendations ◦8-12 repetitions (1- 3 sets) ◦8-10 exercises of major muscle groups ◦Minimum of 2-3 days per week ◦Get to your “2”

11. Strength Training Elements Muscle Endurance Recommendations ◦15-18 repetitions (1-3 sets) ◦8-10 exercises of major muscle groups ◦Minimum of 2-3 days per week ◦Get to your “2”

12. Flexibility Training Elements Flexibility Training Recommendations Stretch major muscle groups sufficient to develop and maintain ROM Minimum of 2-3 days per week Avoid bouncing during stretches Breath through stretch Dynamic stretch prior to workout Static stretch after workout

13. Heart Rate Monitoring (220 – age) x desired percentage = THR Example: 45 year old participant (220 – 45) = 175 x.65 = 114 bpm (220 – 45) = 175 x.90 = 158 bpm THR range = 114 – 158 bpm You burn the most calories in your THR zone ◦Remember 3,500 calories = 1 pound The scale of perceived exercitation (7 or 8 during workout)

14. Healthy Weight Loss Have realistic weight loss expectations A healthy weight loss is between ½ to 2 lbs per week or ½ to 1% of your body weight If you cut out 500 calories per day, you will lose 1 lb per week 1lb = approximately 3,500 calories

15. How your body burns Rest ◦60% fat and 40% carbs ◦Burns 53 cals per hour/32 fat cals Low Intensity (60% HR max) ◦35% fat and 65% carbs ◦Burns 425 cals per hour/149 fat cals Moderate Intensity (80% HR max) ◦25% fat and 75% carbs ◦Burns 570 cals per hour/143 fat cals Maximal Intensity (100% HR max) ◦0% fat and 100% carbs ◦Burns 700 cals per hour/0 fat cals

16. Measuring your results Remember the scale is just one way of measuring Another way is to keep a record of your measurements Note other changes in yourself Try to purchase a scale that tracks water and body fat%

17. Water Benefits Helps control appetite Cushions your joints Enhances energy Aids in digestion Helps burn fat more efficiently Amount Take in half your body weight in ounces If you weigh 150 lbs you would want to drink 75 oz (approximately 9 cups) For every one cup of Caffeine drink an extra two cups of water

18. “If you are not making the progress you would like to make and are capable of making, it is simply because your goals are not clearly defined.” - Paul J. Meyer “What would you attempt to do if you knew you could not fail?” - Dr. Robert Schiller “All we have to decide is what to do with the time we are given.” - Gandalf, Fellowship of Rings “Whether you think you can or can’t, you’re right.” - Henry Ford

19. Commit to Change It takes 21 days to make or break a habit Surround yourself with a healthy environment Write down your goals and accomplishments and reflect on them daily Share your successes with others Reward yourself for healthy changes

20. “It is confidence in our bodies, minds, and spirits that allows us to keep looking for new adventures, new directions to grow in, and new lessons to learn…” - Oprah Winfrey Jackie Stewart JackiesPersonalTraining.com 253.820.2850