The document presents a guide on overcoming common roadblocks to exercising and achieving better health and fitness. It emphasizes the importance of regular exercise, identifies barriers such as time and motivation, and offers practical strategies to incorporate physical activity into daily life. Additionally, it encourages goal-setting and provides resources for health coaching to enhance personal accountability and support.

1. From Sofa
To Sensational
SIMPLE STEPS TO ACHIEVING THE BODY YOU
WANT
Pamela DeSalvo, CHC, RYT, CPT

2. Note: always check with your health care provide before starting a new exercise routine
:
Pamela DeSalvo, CHC, RYT, CPT
Certified Health Coach
http://thecompleterecipe.com
Welcome to today’s presentation.
We know we should exercise regularly.
But, for many of us,
Exercise is a major roadblock
to reaching our health and fitness goals.
Can you relate?
2

3. What We’ll
Cover In This
Presentation
 The three most common
roadblocks to incorporating
exercise into your lifestyle
 Simple strategies to get you
on your way to being more
healthy and fit.
3
Let’s Warm Up With Some Basics

4. Exercise may be the closest thing to
the “fountain of youth”
Regular physical activity:
 strengthens your muscles
 improves heart and lung function
 reduces risk of illness and disease
 stimulates growth of new brain cells
 can even add years to your life
Studies show that even 30 minutes of physical
activity on most days can be beneficial to your
health.
4

5. Research suggests that regular exercise may have
the following health benefits:
Reduce the risk of infections
Ease asthma
Prevent heart attacks
Control blood sugar
5

6. and…
Protect against cancer
Combat stress
Relieve hot flashes
Prolong life
(Adapted from Consumers Reports, September, 2007)
6

7. In a nutshell, exercise helps us move better,
look better, feel better and age better!
7

8. How do you REALLY want to
look and feel?
8
Fit
Healthy
Sensational
Sexy
Empowered
Unstoppable
Strong
Comfortable in my own skin
Younger
________________________

9. So what’s stopping you?
What is it that’s holding YOU
back and what are you telling
yourself that you can’t do?
What is it costing you?
9

10. There are lots of roadblock
“reasons” for not exercising
10
 Cost
 Getting started
 Commitments
 Putting others needs above our own
 Feeling too self-conscious
 Fear of not being able to stick with it
 Lack of encouragement
 Finding something enjoyable
 Too tired

11. Time
Knowledge
Motivation
11
The three most common
roadblocks
“I don’t have enough time to exercise.”
“How do I know what exercises are best for me?”
“I’d like to but can’t get going and when I get
started, I can’t stick to it.”

12. Roadblock #1 - Time
You don’t have to spend hours at a gym.
There are some simple things you can do to fit exercise into your
day.
NOTE: Always check with your healthcare professional to before starting
a new exercise regimen or diet.
12

13.  Set aside one block of time each day to be active.
 Replace less active blocks of time with active ones.
 Walk for half an hour instead of watching an extra half hour
of TV, surfing the net or hanging out on social media.
 Instead of sitting down to read a book, read while on an
exercise bike or treadmill.
13
Simple Steps

14.  Stand more while you’re at work.
 Use a Swiss Ball (Yoga ball) as a chair at your desk.
 Make choices to move more.
•Take the stairs instead of taking the elevator.
•Walk to places that are within walking distance.
•Park away from the store or the office and walk to the entrance.
14
Simple Steps

15. Roadblock #2 - KnowledgeNot sure what to do or
where to begin?
It’s easy…start with a walk
– just 15-20 minutes a
day.
Once you have established
a regular walking routine
consider:
 Including some
strength training,
interval training, yoga
or other form of
exercise.
 Change your routine
every 4-6 weeks to
continue to see
progress and challenge
your body in different
ways.
15

16.  Workout at home with exercise DVDs
 Join a gym or the YMCA
 Work with a personal trainer
 Take a group fitness class
 Consider dance, Zumba, kickboxing, yoga, etc.
 Exercise outside – biking, hiking, walking, running
 Plan activities you enjoy!
Remember to check with your doctor before starting a new
exercise routine.
16
Add some variety

17. Roadblock #3 - Motivation
“I just don’t feel motivated to exercise”
Ask yourself…
What do I really want and what do I think is holding me back from taking
action?
What is my goal and why is that goal important?
Why are you not feeling motivated? Be honest.
 Self-Conscious
 Bored/frustrated/discouraged
 Run down and tired
 Concerned about personal weight
.
.
17

18. Roadblock #3 - Motivation
(Continued)
Ways to get going:
Use the buddy system and exercise with a friend
Avoid boredom - bring an iPod or MP3 player.
Train for an event – set your goal with a target
Fitness Tracking Devices like Fitbit or
Find something FUN to do that doesn’t feel like
.
18

19. Starting Point
Wherever you are right now
is your starting point and that’s
okay!
Focus on where you want to go
and how you want to look and
feel.
19
If you make it a high enough priority, you WILL find the time.

20. Moving Forward
Setting Goals:
 Consider how active you are now
 Set your short-term (2-3 weeks) activity level goal
based on your current activity level
 Make the goal challenging enough but not so
challenging that you get discouraged
20

21. Selecting Exercises That Are Right For
You
“When you shop for clothes, not every outfit you try on is
right for you, right? But when you find the perfect outfit,
doesn’t it make you feel great?
The same is true of exercise. Not every activity you try,
whether it’s a weight circuit, a kickboxing class, or a hike
through the woods will fit you like a custom-made suit. But
when you find the workout that suits your current fitness
level, your budget, and your personality, it’s a fantastic
feeling!”
- Fitness
21

22. Workout Variety
For overall physical fitness, experts recommend
cardiovascular activity, strength conditioning, and flexibility
training
Cardiovascular activity:
o Start by doing an aerobic activity, like walking or running, for a sustained 20-30 minutes,
four to five times a week.
o Interval training: intensity movement with intervals of lighter activity.
o Mix up your workout by doing cardio, followed by strength training exercises, then back to
cardio.
o You can mix this in to your running
o Alternating bursts of high and low speeds in walking routine.
22

23. Workout Variety
Strength conditioning
o You can reshape your body and burn more fat and calories
o The more muscle you have, the better your metabolism will be
o Tip: Ladies, strength training will not bulk you up
Strength training includes
o Body weight exercises
o Resistance bands
o Free weights
o Weight machines
o Barbells
o Twice per week
Flexibility Training
o Slow, sustained static stretching
o Frequency
23

24. What would your schedule look like if you made exercise
a high priority?
What would you have to shift?
 Your schedule?
 Your focus?
 Your priorities?
 Something else?
24

25. “The key is not to prioritize what’s on your
schedule, but to schedule your priorities.”
Stephen R. Covey
Make sure YOU are on your list of priorities.
25

26. Make a plan!
What days/times will you exercise for the next two
weeks? Put it on your calendar as if it is an important
appointment that is not optional.
What type of exercise will you do during the next two
weeks and how long will each workout be?
Do you have a friend that can join you to help be your
accountability partner and also make it more fun?
26

27. Be Committed – Write Your Goals Down!
For the next 4 weeks…
I am going to exercise ____________ times a week
for approximately ____________ minutes per day.
After 4 weeks, I will evaluate how I feel and
work up to exercising ___________ times a week
for approximately _________________ minutes per day.
When is the best time to workout?
The time that works for YOU.
What kind of support and accountability do you need to implement the decisions
you’ve made today?
27

28. You can do it!
What have you decided to commit to today that will have a
positive impact on your health and wellness?
28
“Few things in life can match the euphoria
you feel after a great workout. Your
muscles are tired, you’ve worked up a
serious sweat, and your mind is relaxed.
And for that moment, you are free of
stress and worry and everything else feels
amazing”
- Todd Durkin, M.A., C.S.C.S. – author, ‘The Body Impact
Plan’

29. Coaching Support
People that have the support of a coach or mentor, can
reach their goals sooner.
I offer health coaching to help my clients achieve a
healthier happier, more balanced life. Part of my program
is supporting my clients with all of their goals, including
exercise so they can achieve balanced health.
You’re invited to schedule a 30-minute, no obligation
strategy session to see how my coaching may help you
reach your goals sooner.
Apply for your strategy session here:
https://thecompleterecipe.com/strategy-session-
application/
29

30. Your photo
Here
Pamela DeSalvo
Certified Health Coach
30
https://thecompleterecipe.com/28-day-challenge
$1 per day