Good Morning my name is Sam Hanney Program Director and IFS International Personal Trainer of the Year 2013 of the award winning RWL Gym Group, we are regarded as the UK’s Leading gym. We combine the best in nutrition, physiotherapy, exercise, physchology and liftsyle advice to create individuals plans for your individual goals.Today I’am going to show
Title - --
The ‘NORMAL’ Stress ResponseZebra strolling across Africa nice at calm then all of a sudden a lion charges towards him from the bushes.Classic Scenario used to describe the stress response, otherwise known as the flight or flight response.Your body quickly paces it self through a series of neurological biochemical,. Hormone and physiological actions each designed to help you run away and surivie
Stuck between B+CPsycho – what we thinkNeuro - nerve systemEndocin - hormonl systemStress and obese Epicaily
This is a very serious test and can help you decide weather your body may be exposed to excessive stress and cortisol levels on a regular basis. Hand-out leaflet to be complete my audience!
Maladaptive behavior is a type of behavior that is often used to reduce one's anxiety, but the result is dysfunctional and non-productive. For example, avoiding situations because you have unrealistic fears may initially reduce your anxiety, but it is non-productive in alleviating the actual problem in the long term. Maladaptivity is frequently used as an indicator of abnormality or mental dysfunction, since its assessment is relatively free from subjectivity. However, many behaviors considered moral can be apparently maladaptive, such as dissent or abstinence.
Mircogram per deciliterTime………10 mi
Refer to handout
Anyone know where insulin stores?
Low Testosterone lead to females being apple shapes and males having pot bellies
Most noticeable side effect of falling testosterone levels will be expanding waistline.Research has shown that weightloss induce by diet alone leads to significate drop in testesotrone and fat free mass (muscle) an affect that can reduce metobolic rate and make weight gain much easierUndescended testicles: Injury to the scrotum: Cancer therapy: Aging:Increase strength and muscle size by using short rest intervals to achieve the greatest testosterone response to trainingLow zinc in men impairs testosterone production,
How many of these resonate with you? Make a list?
Check for email setting to check for new message evey hour.W
Why stress make you fat and ruins your health and what you can do about it
Cortisol is a hormone produced by your body in response to
The occasional release of cortisol is essential to respond to
emergency situations. Too frequent release of cortisol can lead to
1,000 News Articles published over the
last 7 months.
October 2013: A staggering
423,000,000 million websites.
The body’s primary stress hormone:
◦ “Fight-or-Flight” response – Normal Stress Response
◦ Required by the body for survival
◦ Regulates inflammation, carbohydrate metabolism, cardiovascular
BUT too much of cortisol for too long leads to problems:
Repeated exposure to stressful situations (personal, family, work)
Modern stressors do not permit “fight-or-flight”
Stress hormones do not dissipate
Stress can lead to degenerative health consequences
Stress Response end
and stress hormones
Stress response begins
in the brain (lots of
Fight or Flight
continues, and stress
hormones lead to
Stress response begins
in the brain (lots of
Modern Stressor do not
permit fight or flight
Type C Index
(Lower risk, no worries)
You are cool as a cucumber and have either a very low
level stress or a tremendous ability to deal effectively with
incoming stressors. Keep doing whatever you are doing!
You may be suffering from an overactive stress response
and chronically elevated levels of cortisol and should
incorporate anti stress strategies into your lifestyle
whenever possible – but don’t stress out about it.
Greater than 10
You are almost definitely suffering from an overactive
stress response, chronically elevated levels of cortisol,
and its detrimental metabolic effects – and you need to
take immediate steps to regain control.
Mircogram per deciliter
Cortisol Levels Throughout the Day
8AM 10AM Noon
Metabolic Effects (Cortisol Induced)
Chronic Health Condition
Increased appetite, accelerated muscle catabolism
(Breakdown) suppressed fat
oxidation, enhanced fat storage
Elevated cholesterol and triglycerides levels
Elevated blood pressure
Alterations in brain neurochemistry (involving
dopamine and serotonin)
Physical atrophy (shrinkage) of brain cells
Insulin resistance and elevated blood sugar levels
Accelerated bone resorption (breakdown)
Reduced levels of testosterone and Estrogen
Suppression of immune cell number and activity
Frequent colds/flu infections
Reduced synthesis of brain neurotransmitters
Loss of Muscle Mass:
Breakdown of muscles, tendons and ligaments
Decrease synthesis of protein
Reduced levels of DHEA, Testosterone, growth
hormone, IGF -1 & Thyroid Stimulating Hormone
Drop in basal metabolic rate
Increase in Blood Sugar Levels
Reduced transport of glucose into cells
Decrease insulin sensitivity = More Insulin
Increase in appetite and carbohydrates craving.
Increase in Body Fat
Increase in the overall amount of body fat (due
to increased appetite, overeating and reduced
An accumulation of body fat in abdominal region
What is Testosterone?
Helps build muscles & other tissues, skin,
tendons, bones immune-systems
Controls aspects of Physiology including blood
cells productions and metabolism of protein
carbs and fats from food.
Emotional changes (Increased anxiety and
Low sex drive
Decreased muscle mass
Reduced metabolic rate
Increased abdominal fat
The more you answer YES to, the more likely you are to
have suboptimal testosterone levels.
The Benefit of maintaining normal testosterone:
A heightened Sense of wellbeing
Increased mental and physical energy levels
Improve Sleep quality
Improve Sex drive and performance
Increased lean body/muscle strength
A decline in fat mass
Reduce levels of Cholesterols
Q. How is testosterone related to cortisol?
High Cortisol = Bigger Waist Line
Low Testosterone = Bigger Waist Line
Simultaneously = Weight Gain will
Change your email setting.
Leave Mobile and Ipad downstairs before bed.
Don’t read/watch trash
Take daily/mini vatcions
Take a full day of each week
Recreate to re-create
Get a massage
Take a bath
Take a long weekend
Take a yoga class
Get a pet (Make sure it’s easy to look after)
Crack up the tunes
Get some Sleep
Avoid caffeine in the after noon
Vitamins and mineral – B Complex, Vitamin C, Magnesium