3. I’d like you to… Take one thing from the presentation today that sounds interesting and try it.
4. Achieving Results “Results” mean something different to everybody Feeling better throughout the day Relieving neck/lower back pain Having more energy to keep up with kids Weight Loss Building Lean Muscle Running a 5K without stopping!
6. Don’t listen to the Media! Media’s Definition of “results” 6 pack Huge biceps Buns of steel Are these common goals for employees at a desk job? Don’t listen unless…that is your goal What are your priorities?
7. Extreme Scenario Water and sleep is all a human needs for 2 weeks to survive Now think of all the other things (priorities) you want in life: Shelter - Job Provide for Family - Nice Car Fun Outings - The newest AMD product Vacations - Eating out Entertainment - Other material things You will never fully be able to enjoy these things until you are happy with yourself and feel great physically and mentally
8. Those who Achieve Results Have a feeling of Accomplishment Added Bonus for exercise Endorphins Sense of Well Being Push Beyond Limits Increased Body Image Self Esteem Increased Cognitive Function “Runners High”
9. Small Achievable Goals Start with 1 mile Weight Loss: 1-2 lbs per week is aggressive Setting a huge goal to lose 25 or 50 lbs. is daunting and likely to fall through Feeling burnt out? Change your routine Or…let’s take a look at a strength workout….
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11. Workout Example Put together a workout instead: Very general example: 3x/week for 2 weeks (20 minutes long): 20 Kettlebell swings 2 mile stationary bike ride 10 slow pushups 1 minute plank Anybody can do that right? Well, maybe not…
12. Reminder of our Agenda Reasonable Results Breaking through Barriers Strategies for Success
13. Life 100 years Ago… No TV No computer jobs More Household duties No technology to complete these duties No washing machines Other diseases to worry about…Cobbler Study We use our brains more now, hence the barriers
14. Perceived Barrier Definition Presentation from ACSM Summit: Perceived Barrier: One’s belief about the tangible and psychological costs of the advised action Identify and reduce perceived barriers via reassurance, correction of misinformation, incentives, assistance and support
15. Perceived Barriers Perceived barriers influence readiness-to-change Barriers may determine whether or not someone chooses to participate not only in a specific program but how committed they are to a behavior change program
16. Personal Barriers Personal Barriers always exist Stress - Health Beliefs Discipline - Experience Time/schedule - Social Support Socioeconomic status - Lack of interest
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18. Relationship of perceived barriers and health status Average # of reported barriers Number of reported conditions Source: StayWell book of business, 2010 employee HA participation. N=578,444.
19. 3 Barrier Busters A place to go A support system Dedication Your success rate will go up exponentially if you have these 3 things set in place.
20. Find your niche You don’t need to be a gym rat Find something that interests you Obesity vs. Sedentary lifestyle studies Supported by government, schools, etc… Exercise is Medicine Movement Preventative Maintenance
21. Get up and Move! Strong association between sitting and mortality Mechanism: sitting results in dramatic drops in lipoprotein lipase Get up and actually move Metabolic Profile If you don’t take care of your body, where will you live?
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23. Sticking with it = Breaking through Barriers Action Stage = 6 months Give up the all or nothing attitude Stop hoping for a natural disaster Exercise is an intentional behavior Find a picture
24. Relapse Prevention 50% drop out within 6 months Active lifestyle is a continuous process 2 main components of prevention Preventing initial lapse (missing a workout) Preventing lapses from escalating into total relapse Avoid high risk situations Travel; working late; seasonal changes It’s ok to miss a workout Remember your reason for exercising
25. Agenda Reminder Reasonable Results Breaking through Barriers Strategies for Success Try 1 thing that sounds interesting
26. Federal Physical Activity Guidelines Health and physical activity are closely linked Start exercising regardless of how many minutes you can do at first To achieve substantial health benefits: 30 minutes of moderate intensity activity 5 days/week
27. ACSM Guidelines <65 yrs old 30 minutes of moderate 5 days/week or 20 minutes of vigorous activity 3 days/week and 8-10 strength training exercises 8-12 repetitions 2x/week Are you motivated by this?
28. Zero days to exercise? Dr. Len Kravitz’s seminar At the office: Stand up and walk around office every 30 minutes Walk to furthest bathroom in the workplace Consider walking around the room when talking on the phone Double Squat At home: Get up and walk during every commercial At the end of reading 4, 6, or 8 pages, get up and move
29. Additional Ideas Family walk after dinner Skate to work instead of drive Walk to your place of worship instead of driving Wash the car by hand Pace the sidelines at your kids games Go for a hike Avoid sitting for more than 30 minutes at a time
30. Tools for Success http://www.myexerciseplan.com/assessment/ Exercise Time Finder Self Assessment/Exercise Agreement or Contract Keep it simple Create a ritual Cost and benefits of staying active
31. Support System Take classes and get to know your instructor and classmates Exercise with a partner Telling your peers about what your goals are increases the likelihood of completion Human nature of competition
32. Tracking System Body Composition Fitness Assessment Hydrostatic Test Circumference Measurements God forbid, the scale Strength & Cardio Logs Metabolic Profiling Pedometers, FitBit, GoWear Maintain, Don’t Gain
33. Modes of Cardio Running Elliptical Stair climbing Rowing Cycling Jump Rope Swimming A mix of all these!
35. HIIT High Intensity Interval Training (HIIT) Extremely Intense 8-20 minute workouts Burns fat and builds muscle Tabata
36. Set Dates Vacations Wedding Reunion Nothing like that coming up? Schedule an event! 5K walk/run A day at the beach Sign up for a sports and rec league
38. Real Quick: Nutrition Total Calories per day Pouring on the Pounds Food Log Cutting out certain foods Never be full, never be hungry
39. Motivating Quotes from Jon You never know what good of shape you are in until you quit “Remember the Pain” Let’s go Family My little friend named Fitness Misery loves company Every minute counts
40. References ACSM Ultimate Metabolic and Calorie Burning Makeover by Len Kravitz Role of perceived barriers and health status in health behavior change program engagement by Michael Staufacker and Erin Seaverson
41. Fitness Center Contacts Austin Fitness Center: Kiley Rissky kiley.rissky@amd.com or X52373 Sunnyvale Fitness Center: Jon Wilson jon.wilson@amd.com or X42102
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43. Podcasts and webinars will be posted on the website as available
Important for us fitness professionals in identifying where you are in the model at the time.
They’ve started a project and have seen it through beginning to end. All of us have had that feeling before, especially hard working AMD employees who have a projects due and deadlines to meet. Chemicals produced by your body during continuous workouts at moderate to high intensity.You are able to deal with the discomfort and pain that exercise causes and move past limits. You’re going to perform better when you feel better and that’s where the motivation comes in….when you start to see and feel results. Maybe a lot of you have had a taste of achieving these results, and gaining momentum, but then plataeu. Well, that leads me to my next slide…
Influenza, typhoid, tuberculosis, pneumonia
spouse, kids, colleagues other family membersevery human being has this in one area or another especially you hard working AMD employees.
Gardening, bowling, hiking, painting, etc. You quite often hear about people who wait until the doctor begs them to exercise, or until they actually have a health condition before they start exercising. Car Analogy
LPL: Captures fat from blood for fuel. Leads to soaring levels of triglycerides. Too much sitting also results in lowered levels of HDL and elevates risk of CVD.
All or nothing: Baseball Analogy. Individuals with strong intentions are generally more likely to engage in the behavior.
Lapses should be viewed as mistakes, not failures. Remember your reason for exercising and get back to it.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.Overload, specificity and progression.http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=/CM/HTMLDisplay.cfm&CONTENTID=7764#Tips_For_Meeting_Guidelines
There are plenty of people out there who can only commit to 1 day per week, or zero days! Stick around if you can’t find even 1 day to get some activity in, and I’ve got some solutions for you too.
Schedule a time to meet a colleague at the gym or walk over together.
