2. Your Personal Wellness Profile: The Relaxation Response

3. My Goal: You’ll leave feeling better than when you came

4. Know Your Numbers (page 13 of your Personal Wellness Profile) Body Mass Index (BMI): Calculation based on height and weight: wt.(kg) ÷ ht.(m 2 ) Doesn’t account for gender, muscle mass, or frame size As BMI, health risks Waist Circumference (WC): Goal for Men: ≤40 inches, (ideal <37 inches) Goal for Women: ≤35 inches, (ideal <33 inches)

5. Body Measurements & Health Risk Weight CategoryBMI Underweight<18.5 Healthy Weight18.5 – 24.9 Overweight25.0 – 29.9 Obesity (class I)30.0 – 34.9 Obesity (class II)35.0 – 39.9 Obesity (class III)≥40.0 Source: Archives of Internal Medicine. 1998; 158: 1855-67.

6. Percent Body Fat: Women Age % BF Category 20 - 29 y.30 – 39 y.40 - 49 y.50 – 59 y.60 – 69 y.70 – 79 y. Very Lean9.8 - 16.5 11.0 - 17.4 12.6 - 19.8 14.6 - 22. 5 13.9 - 23.2 14.6 - 24.0 Good16.6 - 19.4 17.5 - 20.8 19.9 - 23.8 22.6 - 27.0 23.3 - 27.9 24.1 - 28.6 Average19. 5 - 22.7 20.9 - 24.6 23.9 - 27.6 27.1 - 30.4 28.0 - 31.3 28.7 - 31.8 High22.8 - 27.1 24.7 - 29.1 27.7 - 31.9 30.5 - 34.5 31.4 - 35.4 31.9 - 36.0 Obese>27.1 >29.1 >31.9 >34.5 >35.4 >36 Note: minimal recommend percent body fat is defined as 10-12% for women. Source: American College of Sports Medicine: Guidelines for Exercise Testing and Prescription, 8th Edition, 2010.

7. Percent Body Fat: Men Age % BF Category 20 – 29 y.30 – 39 y.40 – 49 y.50 – 59 y.60 – 69 y.70 – 79 y. Very Lean4.2 - 10.5 7.0 - 14.5 9.2 - 17.4 10.9 - 19.1 11.5 - 19.7 13.6 - 20.4 Good10.6 - 14.8 14.6 - 18.2 17.5 - 20.6 19.2 - 22.1 19.8 - 22.6 20.5 - 23.1 Average14.9 - 18.6 18.3 - 21.3 20.7 – 23.4 22.2 - 24.6 22.7 - 25.2 23.2 - 24.8 High18.7 - 23.1 21.4 - 24.9 23.5 - 26.6 24.7 - 27.8 25.3 - 28.4 24.9 - 27.6 Obese>23.1 >24.9 >26.6 >27.8 >28.4 >27.6 Note: minimal recommend percent body fat is defined as 5% for men. Source: American College of Sports Medicine: Guidelines for Exercise Testing and Prescription, 8th Edition, 2010.

8. Blood Pressure & Hypertension (HTN) BP Category Systolic BP (mmHg) Diastolic BP (mmHg) Normal< 120and < 80 Pre-hypertensive120-139or 80-89 Stage 1 HTN140-159or 90-99 Stage 2 HTN≥ 160or ≥ 100

9. Cholesterol: Total, “Good” HDL and “Bad” LDL CategoryTotal Cholesterol Desirable<200 mg/dL Borderline high200-239 mg/dL High≥240 mg/dL CategoryHDL Cholesterol Low (at risk)< 40 mg/dL High (protective)≥ 60 mg/dL CategoryLDL Cholesterol Optimal < 100 mg/dL (< 70 mg/dL for people with heart disease) Near optimal100-129 mg/dL Borderline high130-159 mg/dL High160-189 mg/dL Very high190 mg/dL HDL = high-density lipoproteinLDL = low-density lipoprotein Source: National Cholesterol Education Guidelines III, ATP III

10. Triglycerides Triglyceride CategoryTriglyceride Level Normal< 150 mg/dL Borderline high150-199 mg/dL High200-499 mg/dL Very high≥ 500 mg/dL Source: National Cholesterol Education Guidelines III, ATP III

11. Blood Sugar (Fasting Glucose) & Hemoglobin A1C (HbA1C) Measurement CategoryFasting GlucoseHbA1C Normal<100 mg/dL< 5.7% Pre-Diabetes100 - 125 mg/dL5.7% - 6.4% Diabetes≥126 mg/dL≥6.5% Note: Impaired fasting glucose should be confirmed by testing on at least two separate occasions. Source: American Diabetes Association. www.diabetes.orgwww.diabetes.org

12. For more Information: American Heart Association: www.heart.orgwww.heart.org American Diabetes Association: www.diabetes.orgwww.diabetes.org

13. Appendix A: BP Guidelines Update, Special Populations Hypertensive Individuals Age ≥60 < 150and < 90Treatment goal Individuals Age <60 on who have Hypertension, Diabetes, and/or Chronic Kidney Disease < 140and < 90Treatment goal Source: Journal of the American Medical Association. 2014;311(5):507-520.

14. The Relaxation Response

16. Definition of “stress” according to your PWP “Feelings of tension, irritability, and anxiety often resulting in difficulty sleeping”

17. EustressDistress

18. Personal Wellness Profile (PWP) Stress Indicators Home Work Finances Major Events Control Over Life Mental Outlook Mood

19. Fight or Flight A mechanism in the body that enables humans and animals to mobilize a lot of energy rapidly in order to cope with threats to survival.

22. Simple: Just eliminate all of the stress in your life, right?

24. Find balance

25. Turn on your Relaxation Response Your Relaxation Response Essential resiliency tool Counteracts the fight-or-flight response & related harmful effects of stress

27. What do you need to elicit the RR? 1. Quiet environment 2. Focus & Visualization Word or sound repetition 3. A passive attitude. Empty all of the thoughts and distractions from your mind 4. Comfortable position

28. Methods Prayer Meditation Breathwork

30. Let’s give it a try… 1. Quiet environment: here 2. Focus: 4-7-8 3. A passive attitude: clear your mind, focus on your breath 4. Comfortable position: get comfortable

32. How do you feel?

33. For 1 month 4 breath cycles twice a day After 1 month 8 breath cycles twice a day

34. Recap: A certain amount of stress helps us perform optimally Important to balance stress with relaxation Feeling stressed out, just breathe… 4-7-8

35. Questions?