Presented by Fitness Trainer and Healthy

Living Lifestyle Coach,Jackie Stewart

Recent US Obesity StatisticsRecent 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.

LET’S START A LET’S START A REVOLUTION!REVOLUTION!

Benefits of an Active LifestyleBenefits 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 relieverHelps build and maintain healthy bones, muscles,

and joints Reduces risks of falling and fracturing bones as

you age

Activity TypesActivity TypesPlayful

Housework GardeningBike ridesDancingWalking/hikingRollerblading Swimming Playing with kidsWii games

Structured

Aerobic classesCardio equipmentWeight trainingFitness videosHome equipmentRacesPersonal trainerSportsWii Fit

Exercise Program Components Exercise Program Components

1 Warm up2 Cardiovascular3 Muscular strength &

endurance4 Cool down5 Flexibility

Aerobic Training ElementsAerobic Training ElementsAerobic 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

Strength Training ElementsStrength 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”

Strength Training ElementsStrength Training Elements

Muscle EnduranceRecommendations◦15-18 repetitions (1-

3 sets)◦8-10 exercises of

major muscle groups◦Minimum of 2-3

days per week◦Get to your “2”

Flexibility Training ElementsFlexibility Training Elements

Flexibility Training Recommendations Stretch major muscle groups sufficient

to develop and maintain ROMMinimum of 2-3 days per weekAvoid bouncing during stretches Breath through stretchDynamic stretch prior to

workoutStatic stretch after

workout

Heart Rate MonitoringHeart 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 bpmTHR 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)

Healthy Weight LossHealthy 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 week1lb = approximately 3,500 calories

How your body burnsHow your body burnsRest

◦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

Measuring your results 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%

WaterWaterBenefits

Helps control appetite

Cushions your joints

Enhances energyAids 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

“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

Commit to ChangeCommit to ChangeIt takes 21 days to make or break a

habitSurround yourself with a healthy

environment Write down your goals and

accomplishments and reflect on them daily

Share your successes with othersReward yourself for healthy changes

““It is confidence in It is confidence in our bodies, minds, our bodies, minds, and spirits that and spirits that allows us to keep allows us to keep looking for new looking for new adventures, new adventures, new directions to grow directions to grow in, and new in, and new lessons to learn…”lessons to learn…”- - Oprah WinfreyOprah Winfrey

Jackie StewartJackiesPersonalTraining.com

253.820.2850