Multitude by Shapes Fitness for Women Aerobic exercise has long shown to improve health under fitness trainer Nikki Shadforth Haustead in Sydney, Australia.

1. Physical Fitness/Health
Agenda:Agenda:
I.I. Why being active is importantWhy being active is important
II.II. How to be activeHow to be active
III.III. What to eatWhat to eat
IV.IV. Important Safety TipsImportant Safety Tips

2. I. Why should we stay active?
Helps keep bones strong which helpsHelps keep bones strong which helps
prevent osteoporosis.prevent osteoporosis.
Hypertension and diabetes can beHypertension and diabetes can be
avoidedavoided
Reduction of cardiovascular diseasesReduction of cardiovascular diseases
NOTE: Heart disease is the #1 cause ofNOTE: Heart disease is the #1 cause of
death in the U.S.death in the U.S.

3. Why- cont’d
Obesity chances decreaseObesity chances decrease
Enhances your mood and increasesEnhances your mood and increases
energyenergy
Reduces stressReduces stress
Helps increase your self-esteemHelps increase your self-esteem
because you look and FEEL healthybecause you look and FEEL healthy

4. II. How to be active
Try to do cardiovascular activities for atTry to do cardiovascular activities for at
least 30 minutes a day.least 30 minutes a day.
 Ex. Walking, jogging, biking, swimming,Ex. Walking, jogging, biking, swimming,
basketball, football, soccer, tennisbasketball, football, soccer, tennis
**It is important to warm up and cool down**It is important to warm up and cool down
for 5 mins before and after thesefor 5 mins before and after these
exercises.exercises.
**Drink plenty of water before, during and**Drink plenty of water before, during and
after exercising.after exercising.

5. How to be active (cont’d)
Do strengthening exercises 3-4 times aDo strengthening exercises 3-4 times a
weekweek
 Ex. Lifting dumbbells,weight machines,Ex. Lifting dumbbells,weight machines,
resistance bandsresistance bands
 If you do not have weights, use your ownIf you do not have weights, use your own
body weight by doing pull-ups, squats,body weight by doing pull-ups, squats,
push-ups, climbing stairs, or arm dips on apush-ups, climbing stairs, or arm dips on a
benchbench
**It is important to stretch before, during and**It is important to stretch before, during and
after these exercises.after these exercises.

6. III. What to eat
**EAT BREAKFAST!!! It is the most**EAT BREAKFAST!!! It is the most
important meal of the day!!!important meal of the day!!!
Make sure you eat enough protein,Make sure you eat enough protein,
whole grains, dairy, fruits, vegetables,whole grains, dairy, fruits, vegetables,
soy products (from nuts), omega-3 fatssoy products (from nuts), omega-3 fats
and oils (from fish, avocados)and oils (from fish, avocados)

7. Food Pyramid
 Orange:Orange: at least 3at least 3
oz. of grainsoz. of grains
 Green:Green: VeggiesVeggies
 Red:Red: FruitsFruits
 Yellow:Yellow: Oils (fish,Oils (fish,
nuts, veggie oil)nuts, veggie oil)
 Blue:Blue: Milk productsMilk products
 Purple:Purple: Meat/beansMeat/beans
(lean protein)(lean protein)

8. Important Safety Tips
Always drink plenty of water before,Always drink plenty of water before,
during and after exercising.during and after exercising.
Do not continue to perform an exerciseDo not continue to perform an exercise
if it is causing you pain or discomfort.if it is causing you pain or discomfort.
Do not follow “fad” diets such as allDo not follow “fad” diets such as all
protein, zero carbsprotein, zero carbs
When you exercise: stretch, warm-up,When you exercise: stretch, warm-up,
and cool-downand cool-down

9. About Us
Nikki Shadforth Haustead is the famousNikki Shadforth Haustead is the famous
fitness trainer in Australia, hisfitness trainer in Australia, his
professionalism in fitness, biggestprofessionalism in fitness, biggest
and freakiest female mass monsterand freakiest female mass monster
bodybuilder and declinebodybuilder and decline
in female bodybuilding competitionsin female bodybuilding competitions
and the rise of fitness and Strengthand the rise of fitness and Strength
competitions In Australia.competitions In Australia.