1. Week 9: Exercise & Stress
Welcome to the
Weight Loss Challenge
Week 9: Exercise & Stress
1. Welcome
• Welcome and congratulate everyone for being at the Challenge and wanting to make a difference in their lives! Let them know how much fun the last Challenge was, how much total weight was lost and total money was given away. If you have “old” participants back
for a 2nd Challenge, acknowledge them. Be excited!
Week 9 Presentation (v.5) © Financial Success System LLC

2. Countdown…
Stand
Up!
1. Start Class – Welcome and congratulation for being here! Each and every one of you are winners simply for being here. Pat yourselves on the back for your commitment to your weight loss goals.
2. Countdown Exercise – Ask everybody to stand up! Do the countdown… if you lost 1 lb. or more, remain standing (others seat). Next, if you lost 2 lbs. or more, remain standing (others seat). Go on till the only one who remains standing is the person who lost the most weight. Give a free gift! Have the top weight loser share what they did.

3. Did You Connect With Your Coach?
3. Communicate with Coach – Ask if they got a personal call or message from their Coach last week. Let them know that from this week onwards, it is now their personal responsibility to communicate with their Coach.
4. Responsible for Weight Loss – Use the analogy of playing a sport. When kids (like their own) ask if they can quit when it gets difficult, what do they say? Do not quit! Same with weight loss. It’s difficult but Coaches are here for support. During the week, if you need support or have questions, it is your responsibility to call your Coach so they can help you stay on track.

4. Exercise & Stress Today’s Topic:
5. Today’s Topic: How Much Water Do I Need; Body Composition
Today we will be sharing with you what your numbers mean from your body analysis, learn about calories and how to stay on track on your calorie intake in order to lose weight and the importance of water for health and in weight loss.

5. Exercise and Stress
Q. “it’s stress related” or “just reduce your stress and you’ll be fine!”
Q. believe that stress DOES play a big part in how we feel on a daily basis along with our overall health?
Q. Any “STRESS” related stories?
Q. How about exercise? Is it really THAT important to our weight loss and overall health or is it just over-rated?
Q. Who in the room has heard the phrase “it’s stress related” or “just reduce your stress and you’ll be fine!”
Wait for response. Hands will go up in the room
Q. And how many of you truly believe that stress DOES play a big part in how we feel on a daily basis along with our overall health?
Again, wait for response.
Now ask the class for stories they would like to share about experiences they’ve had related to stress or being told to reduce stress… many stories are light-hearted and most
everyone shakes their head in agreement based on those stories… “me too” effect.
Q. How about exercise? Is it really THAT important to our weight loss and overall health or is it just over-rated?
BOTH are exactly what we will be talking about today – exercise and stress.

6. Exercise and Stress 1. Benefits Of Exercise And Activity
2. The Exercise Habit
3. Is Stress Making You Fat
4. Stress Management
5. Exercise And Schedule Tips
Today we are going to talk about the importance of Exercise and Stress. Distribute handouts to anyone who didn’t get them from the website. Highlight a few points.
Discuss, do not just read off the handouts.
Note: We suggest you invite a local Fitness Coach’s or Aerobic Instructor or Yoga
Instructor for Exercise and Massage Therapist for Stress Management. BENEFITS OF EXERCISE AND ACTIVITY
Introduce your guest to the class and have them share their thoughts on the importance of exercising. Have your guest show the class some exercise routines. If you don’t have a guest, you can do this yourself too. Be sure to learn some routines you can teach your class. Have everyone stand and participate. Make it FUN!

7. Can Stress Make You Fat? When you are under stress;
Adrenaline
(Lighter Fluid: fast burn rate)
c. Cortisol (Charcoal: slower, elongated burn rate
Stress can contribute to weight gain?
The higher the Cortisol levels, the higher the amount of belly fat in both men and women!
Can Stress Make You Fat?
Stress trickles throughout your entire body. Under stress, the body produces hormones.
When we’re under stress, the fight or flight response is triggered in our bodies, leading to the release of various hormones;
a. Adrenaline (Lighter Fluid: fast burn rate)
b. Cortisol (Charcoal: slower, elongated burn rate )
There are several ways in which stress can contribute to weight gain. One has to do with Cortisol. Once the body has burned through the Adrenaline that’s produced right away when we face stress…our bodies then produce Cortisol. If we do not maintain a level of activity continuously to burn through Cortisol… it will then deposit in the mid-section of the body and become fat.
Whether we're stressed because of constant, crazy demands at work or we're really in danger, our bodies respond like we're about to be harmed and need to fight for our lives.
In today’s society we get stress from things like:
a. Work, b. Deadlines, c. Worry, d. Overdue bills, e. Money, f. Time (never enough hours in the day)
Studies at Yale University have shown that people with higher stress Cortisol levels ATE MORE FOOD and ate more sweets and showed more stored FAT in the belly.
The higher the Cortisol levels, the higher the amount of belly fat in both men and women!

8. Stress Affects You In Many Ways
Lack of sleep
Poor decision making skills
Metabolism
Cravings
Blood Sugar
Stress Affects in Many Ways
• Lack of sleep (studies show that the lesser sleep a person gets, the higher the Cortisol levels in the body)
• Poor decision making skills (going to the drive through vs. going home to make dinner for the family)
• Metabolism -- Too much Cortisol can slow your metabolism, causing more weight gain than you would normally experience. This also makes dieting more difficult.
• Cravings -- People experiencing chronic stress tend to crave more fatty, salty and sugary foods. This includes sweets, processed food and other things that aren’t as good for you. These foods are typically less healthy and lead to increased weight gain.
• Blood Sugar -- Prolonged stress can alter your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia.
• Fat Storage -- Excessive stress even affects where we tend to store fat. Higher levels of stress are linked to greater levels of abdominal fat.
• Emotional Eating -- Increased levels of Cortisol can not only make you crave unhealthy food, but excess nervous energy can often cause you to eat more than you normally would. How many times have you found yourself scouring the kitchen for a snack, or absently munching on junk food when you’re stressed, but not really hungry?
Fat Storage
Emotional Eating

9. Are You An Emotional Eater
Identify Your Emotional Eating Triggers!
Know Your Triggers
Put it in Writing
Review the extra hand-outs!
Are you an Emotional Easter?
Identify Your Emotional Eating Triggers!
Know Your Triggers
Put it in Writing
Plan Alternatives
Plan Alternatives

10. Five Steps To Ending Emotional Eating
Step One: Identify Your Triggers
Step Two: Recognize Hunger Signals
Step Three: Limit Trigger Foods - Simply stop stocking your fridge and pantry with the foods you binge on.
Step Four: Don't Skip Meals - Skipping meals almost always leads to over-eating.
Five Steps to End Emotional Eating
If you tend to give in to emotional eating, there are a few tactics you can use to regain control of your eating habits and get back on track.
Step One: Identify Your Triggers
Step Two: Recognize Hunger Signals - Have you ever noticed that we eat when we're "supposed to" from early on? Lunch time at school means that's when you eat. Same goes for work.
Try listening to your body and eat when you're hungry instead of when you're supposed to. True hunger actually feels like a mild gnawing sensation in the gut.
To find out if you're feeling a craving or getting hungry, give the urge to eat a 10-minute waiting period. If you've moved on to doing something and you suddenly realized you're not hungry, it was a craving; if the urge to eat is still there, chances are you're getting peckish.
Step Three: Limit Trigger Foods - Simply stop stocking your fridge and pantry with the foods you binge on.
Step Four: Don't Skip Meals
Skipping meals almost always leads to over-eating.
Step Five: Create Alternatives to Eating
Whether it's a bubble bath or curling up with a good book, planning other activities will help you relax and avoid binges.
Step Five: Create Alternatives to Eating - Whether it's a bubble bath or curling up with a good book, planning other activities will help you relax and avoid binges.

11. Deep breathing Tips On Managing Stress Tips on Managing Stress
Deep breathing is an easy stress reliever that has numerous benefits for the body, including oxygenating the blood, which ‘wakes up’ the brain, relaxing your muscles and quieting the mind.

12. Tips On Managing Stress
Learn Tension-Taming Techniques: meditation, yoga, deep breathing exercises, journaling and positive imagery.
Tips on Managing Stress
2. Learn Tension-Taming Techniques: Certain techniques can activate your body’s
relaxation response, putting your body in a calm state. These techniques, including meditation, yoga, deep breathing exercises, journaling and positive imagery, can be learned easily and practiced when you’re under stress, helping you feel better relatively quickly.

13. Tips On Managing Stress
Exercise = excellent stress reduction tool:
a. Helps release built-up tension in the body
b. Give you a venue for releasing emotional tension
Tips on Managing Stress
3. Exercise is an excellent stress reduction tool, and this is true for several reasons:
a. Exercise helps release built-up tension in the body.
b. Exercise can give you a venue for releasing emotional tension as well.
c. Exercise releases endorphins and other "happy hormones" in your body, promoting a feeling of wellbeing.
c. Releases endorphins "happy hormones"

14. Exercises release STRESS!

15. Tips for Exercise Success
*If you’ve been sedentary for a long time, are overweight, have a high risk of coronary heart disease or other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program
Swimming, cycling, jogging, skiing, aerobic dancing, walking, and dozens of activities can help your heart

16. Yoga Martial Arts Swimming Walking
• Yoga: It's great for physical health and flexibility, and it can also help you get into a meditative state.
• Martial Arts: It can help you develop self-discipline, become part of a community, release frustration and tension, and even feel safer, as you'll be better able to defend yourself in the event of an attack.
• Swimming: Combining the soothing properties of water and the benefits of exercise, swimming is a great way to get in shape, cool off, and feel great.
• Walking: Just about anyone can do this one, and it can conform to your schedule: You can take a walk on your lunch break, put little kids in a stroller and walk, walk in the morning before your shower, etc.
Swimming
Walking

17. Here are some tips for exercise success: Surround yourself with supportive people
Decide what kind of support you need.
Do you want them to remind you to exercise?
Ask about your progress?
Participate with you regularly or occasionally?
Allow you time to exercise by yourself?
Go with you to a special event, such as a 10K walk/run?
Be understanding when you get up early to exercise?
Spend time with the children while you exercise?
Try not to ask you to change your exercise routine?
Page 3 of Handout!
Share your activity time with others.
Make a date with a family member, friend or co-worker.
Be an active role model for your children.

18. Snack Time
6. Snack Time
Who’s hungry? Time to serve Pie or Shake, remember the spoons too, and water. Imagine you can eat this and lose weight! This is how Angie lost over 100 pounds (show Angie’s before and after photo) – by eating 2 pies a day! It helped her cut calories and stay on track.
7. Product Transition to Herbalife Products
While participants are enjoying their snacks, you can start with this script and continue with your Product Focus for the Week:
“Who learned something new today?” (Wait. People will raise their hands.)
“That’s great! If you recall at the start of this presentation, we told you our mission is to educate you on the value of health and nutrition as a way managing or losing weight.
And so we’re doing just that. Wouldn’t you agree?” (Wait. People will agree.)
“Now it's important that you know that we do embrace all products and methods as long they are healthy. And we will also expose you to different tools and make suggestions that will help you accelerate and optimize your weight loss goals and more importantly improve your health and wellness. Is that okay with everyone? (Wait. People will agree.)
Great, so at the end of every class we will take about five minutes share with you and answer any questions that you will have about getting even better results.

19. Product Focus Relax Now Sleep Now Aminogen H3O
Product Transition to Herbalife Products
While participants are enjoying their snacks, you can start with this script and continue with your Product Focus for the Week:
“Who learned something new today?” (Wait. People will raise their hands.)

20. Featured Products Relax Now Sleep Now Aminogen H3O
Calms stressed nerves naturally
Sleep Now
Promotes relaxation for better sleep without drowsiness
Aminogen
“mini gym” helps break down protein
Aids in building lean muscle mass
H3O
Keeps you hydrated while exercising
“That’s great! If you recall at the start of this presentation, we told you our mission is to educate you on the value of health and nutrition as a way managing or losing weight.
And so we’re doing just that. Wouldn’t you agree?” (Wait. People will agree.) “You have tried H30 and Lift Off. H3O re-hydrates and Lift Off gives added energy.
They’re a great combination when exercising. They also come in really convenient packets to take with you to the gym or just about anywhere. We’d also like to introduce a
few more products…”
Product Focus for the Week:
• Aminogen – helps break down proteins into amino acids and promotes lean muscle mass. It reduces bloating caused by incomplete protein digestion.
• Relax Now – if you are continually stressed during the day, Relax Now can help calm you. It contains powerful herbal formula that promotes a sense of well-being.
• Sleep Now – if you are still stressed at night and have difficulty sleeping, Sleep Now promotes relaxation for better sleep without drowsiness. Contains passionflower,
hops, melatonin, valerian and lavender.

21. Who Wins a Prize?
Who has the most correct answers?

22. Next Week… Dining Out We will learn about: User Name: wlc
Week 9 Password: choice
13. What’s going on Next Week
• We have exciting things planned for you next week.
• Let them know next week we will be doing a Metabolism Test. And we need them to not eat or drink 2 hours before coming to class. Unless you’re a hypoglycemic or a diabetic, please feel free to have a little something. Because we are asking you not to eat or drink, we will be providing you with what I consider one of the healthiest meals (which ever you are serving – Formula 1 Pie or Formula 1 shakes).
• Explain what the metabolism test will tell them. Then ask them to introduce themselves and if they could choose a favorite pie (or shake if you are offering shakes) from this list what one will it be. Have them write their choice down in their folder. (Coaches, be sure you have a list of pies or shake flavors and someone to keep track of it)
• Our topic next week is Water… and drinking lots of it will really aid your weight loss.
• Next Week’s Name: wlc / Password: h3o (they should print out and read the materials from
14. Introduction of Coaches – IF applicable
Introduce the Coaches… have them share their short weight loss story.