Stuck behind a desk preventing you from your dream body? I have 7 tips to improve your blood pressure, and lower your health risks!

2. My Story
For 22 years I was an allstate agent stuck
behind a desk 40-60 hours a week.. 9 years
ago I decided to take control of my health.. I
suffered from neck, back pain and wouldn’t be
caught dead in a bathing suit. I knew I needed
to make some changes in my life and lead my
family to a healthy lifestyle.

3. About me I meet people struggling every day with
feeling confidence and not loving their bodies.
Not understanding where to start, or how to
lose weight, trying every diet and failing..
I’m passionate about helping anyone that
desires change, feel better by helping them
reclaim their health through making better
food choices, being more active and helping
manage their stress with an effective plan.

4. Outline
● 7 tips to get out of the rut
● Move around more
● Plan for food every 2-3 hours
● Stress relief
● How much to workout every week with a sedentary job
● How much water to drink daily
● Sleep is important
● Write down your goals, motivating factors

5. Overview In total, Americans are sitting an average of 13 hours a day
and sleeping an average of 8 hours resulting in a sedentary
lifestyle of around 21 hours a day.
According to World Health Organization “sedentary lifestyles
increase all causes of mortality, double the risk of
cardiovascular diseases, diabetes and obesity and increase
the risks for:
● colon cancer,
● high blood pressure,
● Osteoporosis,
● Diabetes,
● depression and
● Anxiety.”

6. 1.Move around more during the day! (NEAT)Non-exercise
activity thermogenesis
(improved your blood sugar levels and cholesterol levels)
● Take a walk on your lunch break
● Get up and move/stretch/squat/jumping jacks/high knees every 30 minutes
● Take the stairs
● Stand up and pace while on phone calls (headset)
● Get a desk that you can stand or sit
● Don’t email someone in the same building deliver the news in person
● Suggest everyone in the office get fitbits and compete
● The small things add up
● Under 5,000 steps a day is in active and can lead to health risks
● Low active is 5k-7,500 steps
● Somewhat active is 7,500-9,999 steps a day
● Active is 10,000 per day, and considered the starting point of being healthy
● Highly active would be more than 12,500 steps per day

7. 2.Plan for food every 2-3 hours
(keeps your blood sugar levels even all day, no crashes)
● Eat first thing after waking up
● Bring food to work
● Be sure to have lean protein with every meal
● No snacking
● Stay away from the candy jar and break room foods
● Balanced good nutrition steady throughout the day keeps your blood sugar levels even

8. 3.Stress relief (we are not invincible, we can and will burn out,
and get sick more often)
Last 10 minutes each day write out all that you to do the next day, and clear email
● Schedule self care every week
○ Massage
○ Spa time
○ pedi/mani
○ Book some time with your girlfriends in the near future
○ Get in touch with your creative side
● Stop saying yes if your plate is full, learn to say no and stop volunteering
● Stress is responsible for 75 to 90 percent of all doctor’s office visits
● Bad day, do a gratitude list, simply write out all that comes to mind in 5 mins that you’re grateful for.
● Meditate! Lowers blood pressure, help control your thoughts.
● Next time you have a moment of stress take a moment and wiggle out the tension

9. 4. Schedule to work out 4-5 days a week
Early before work or after work(morning you’re less likely to skip)
● Schedule just 30 minutes, intense Tabata style
● Don’t miss this apt, show up on time and with excitement
● Great stress relief
● Prioritize your health!

10. 5. Drink a gallon of water every day
(better than an energy shot that isn’t FDA regulated
● Wake up and dring 16-20 oz and every 2 hour repeat
● Get a fun water bottle jug
● Count every time you fill it up daily to keep track of your water intake
● Every time you use the restroom, chug!!
● If you need an energy boost drink green tea and not past 2pm(immunity boost)
● Don’t drink more than 30 oz in an hour

11. 6. Sleep!
Schedule 8 hours sleep each night
● Turn off all media 1 hour before your 8 hours beautyrest begins
● You’ll perform your job better with the adequate sleep
● Lack of sleep is hard on your already tasked cortisol levels(higher risk of belly fat)

12. 7. Write down your goals, motivating factors daily
First thing in the morning and last thing every day.
● Why is it you want to lose weight/change?
● Be specific with your goal, pant size, weight on a scare, or better yet measurements!
● Be sure it defines ALL the reasons you want to get healthy. Physical features of your body, How you want to feel on the inside, Health
results, How it will affect those around you, Changes or impact to your Job, How will it allow you to change in life, will you be able to
do more.. explain in detail.

13. Call to action Join our facebook group Power UP Basic, or better yet
Power UP Premium
Join Power UP Premium, enrollment is only the 1st through
7th each month, $39
What you get:
● 30 mini challenge, top three places with prizes and
longer free time in premium
● Education on exercises, a weekly topic, and
supplements each week
● Live videos every week
● Grocery list and other tools essential to help creating
a healthy lifestyle
● Food Journals with 2x a week check

14. Want more? Want one on
one support?
I now offer a 90 day one on one program, one hour phone support
every week for 12 weeks.

15. Let me know
how I can
support you

16. Final
In case no one has
told you today, I
believe in you, I am
here for you and
would be honored to
be apart of your
journey!

17. For stopping by
Join our Lively
Facebook Community
Power UP Basic
T !
facebook.com/groups/1stphormfitclub/

18. Disclosure
I support my clients spiritually, mentally, emotionally and physically. Anything discussed in a course, live video, presentation, educational material, the group, through private message, email, phone or other
communication is said to be just suggestions and each individual is responsible for one's self, actions and must follow any and all doctors advice they have been given first and foremost. I am not a medical doctor,
dietician or nutritionist. I do not hold a degree in medicine, dietetics or nutrition. I make no claim to any specialized medical training, nor do I dispense medical advice or prescriptions. My goal is to help my clients
make gradual, lifelong changes that enable them to achieve their health goals and meet their ultimate vision of well-being. I am in the process of obtaining several certifications and have NASM certified coaches
helping with guidance, plans, fitness and nutritional information. By being in this group or purchasing coaching services, you confirm that you have read and agree to each statement below and that you wish to
proceed:
1. I understand that the health coaching services I will be receiving are not intended to diagnose, treat, prevent or cure any disease or condition and are not intended to be a substitute for the advice,
treatment and/or diagnosis of a qualified licensed medical professional.
2. I understand that my Health Coach may not make any medical diagnoses or claims and is not a substitute for my personal physician.
3. I understand and agree that I am fully responsible for my well-being during my coaching sessions, and subsequently, including my choices and decisions.
4. I understand and agree that I should consult with my personal physician prior to making any significant changes to my diet and/or lifestyle.
5. I understand and agree that if I am under the care of a medical professional or am currently using prescription
medication, I should discuss any dietary changes or potential dietary supplement use with my doctor and should not discontinue any prescription medication without first consulting my doctor.
6. I understand that all comments and ideas offered by my Health Coach are solely for the purpose of aiding me in achieving my defined goals. I have the ability to give my informed consent, and hereby
give such consent to my Health Coach to assist me in achieving such goals.
7. I understand that the care that I receive during my health coaching sessions is separate from the care that I receive from any medical facility in that the health coaching sessions are in no way intended to
be construed as medical advice or care.
8. I acknowledge that I take full responsibility for my life and well-being, as well as all decisions made during and after the duration of my health coaching sessions.
9. I understand that my Health Coach will keep my information confidential and will not share my information or
communicate anything that is said in the privacy of a coaching session to a third party unless expressly authorized by me or legally compelled by law, process or order of any court or governmental
agency.
10. I understand results are not guaranteed, it is suggested to full heartedly give the advice your full 100% try over a period of time(one month minimum).
11. NO REFUNDS. by payment and agreeing to these terms your payment is not refundable. Payments are automatically sent each month and due by the 7th or removed from the program re-entry may
have a fee and or re-entry may be postponed until the next enrollment.
12. Food journals will be reviewed twice a week at random if they are not full and complete no evaluation will be communicated until next check.
13. I hereby release Katherine Hood or any other individuals in this group, individually, from any and all liability, damages, causes of action, allegations, suits, sums of money, claims and demands
whatsoever, in law or equity, which I had, now have or will have in the future, arising from my past or future participation in, or otherwise with respect to the health coaching services.