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Move to Lose

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3rd in a series of lectures at Advocate Sherman Hospital on Weight Loss and Healthy Lifestyle Change

Published in: Health & Medicine
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Move to Lose

  1. 1. MOVE TO LOSE DrRic Saguil / Lindsey Difiore
  2. 2. Lecture 1. Points • Relaxation to “neutralize” the stress response • Planning and preparing for change/challenge • Investing in a Coaching staff improves chance Serotonin Oxytocin
  3. 3. Lecture 2. Points • Achieving satiety • Understanding the GUT • Probiotic friends/Fiber/Protein Ghrelin Leptin Insulin
  4. 4. GOAL!!!! • Move weekly (outside of work) • Use mindfulness while exercising • Clean fuel for pre and post work out
  5. 5. SKELETAL SYSTEM
  6. 6. POWER HOUSE A mitochondria …to create ATP (energy for the body)
  7. 7. BURN MORE CALORIES • More factories / More burning • More factories / More activities + More burning • More burning / More weight loss
  8. 8. POUND FOR POUND but there’s more to activity than just burning and building…
  9. 9. FACES OF EXERCISE
  10. 10. EAT RIGHT = FAST RECOVERY = MORE WORK OUT = LOWER WEIGHT = INTENSE EXERCISE = EMOTIONAL HIGH =BETTER SATIETY = EAT RIGHT • Satiety longer • Craves greener • Emotional eating less • Sleep deeper
  11. 11. Welcome
  12. 12. Healthy Body Healthy Finances Healthy Mind
  13. 13. NUMBRS • 3-5x week • 20-60min 3-5xweek • 10,000 steps a day (30,000 a week for DrRic Hike) • No sweat needed/perceived exertion/HR ?
  14. 14. FAST VS FURIOUS 2xW 4-5xW
  15. 15. KEEPING ON TRACK
  16. 16. MAKE IT STICK • Prep for season/event/finale/summit • Find familiarity but dont rely on old flames • Thinking outside the box with a potpourri
  17. 17. THE “MATURE" ATHLETE • Mr Arthur It is • Bulging Discs • Pinched Nerve • Bone on Bone Knee Question: Should grandma be exercising
  18. 18. Muscle beats arthritic change!!!
  19. 19. PREP-ARE • NO SWIMMING AFTER EATING • FEED MUSCLE FOR 24 hrs • MAGNESIUM / TURMERIC 48hrs E R
  20. 20. DELAYED ONSET MUSCLE SORENESS • 24-48 hours after the strain • rebuild more contractile fibers and mitochondrial proteins • Chiropractic/massage/PT Dr Liz Welch of South Elgin
  21. 21. LIKE IT ON TOP?!? • ESSENTIAL OILS • MASSAGE / YOGA • TENS • NEEDLING / THERACANE …see DrRic Tutorial Topical on youtube.com
  22. 22. THE LOVE MUSCLE Getting a pump is like “C_ _ _ _G”
  23. 23. You’ve Got to Move It PostureFit Fridays Monthly Meditation Diet on Demand
  24. 24. STARVED ROCK HIKE • 30,000 steps a week/120,000 steps a month • Feb/March log faxed to (630)213-3231 -end of every month • Meet Up and Date email blasted(leave your email!!!)

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