A presentation for a private group of approximately 20 people between the ages of 30-45

1. Living an Active Lifestyle Josh Ogilvie April, 2009

3. Common Myths and Realities About Exercise

4. Barriers to Participation

5. Societal Trends

6. Components of Wellness

7. Balance

9. Common Myths and Realities About Exercising Magical Pill! Eat Less, Exercise More! No Pain, No Gain! World’s Single Best Exercise!

10. Common Myths: Here are some common myths people have about exercising: Myth #1 If I am not sore afterwards then I did not go hard enough. It is normal to feel some discomfort after exercise, but this should not be painful. If regular movement is altered then you have most likely injured yourself and went too hard. Myth #2 If I do crunches I will get a ripped six pack. You all have a ripped six pack. The muscles are there but might be covered up by body fat, or “curtains”. To see them you have to “open the curtains” and that is done through calorie burning-best with cardio and resistance training.

11. Myth #3 Lifting weights will make me “bulk up”. This is a common statement from females as they do not want to be “blockish”.Women generally do not have enough testosterone to get “big and bulky” without the use of supplements. Men also struggle with gaining muscle due to testosterone levels. As well, training in the appropriate zones can prevent muscle growth and focus more on “toning” Myth #4 If I can’t get a good session in then it’s not worth my time. This can lead to procrastination and inactive lifestyles. You can gain positive health effects from as little as 20-30 minutes of activity time a day.

12. Spot Reduction: What Is It? ●The idea that you can lose fat from a certain part of the body by exercising that body part. Example: Wanting to lose some extra weight around your stomach and trying to do crunches to do so. What This Does: Strengthens your abs but no fat loss. How to lose weight: Calories are stored throughout your body and in order to lose weight you must burn enough calories throughout the body

13. Making Sense of Losing Weight Energy Balance In vs. Out Principle This is the idea that in order to maintain your body weight you need to consume as many calories as you burn off in a day. Basically speaking, if you: Take in more than you burn off---- put on weight Take in less than you burn off----- lose weight There are approximately 3500 calories in 1 pound. While the above is technically correct, weight loss is a bit more difficult than simply withholding calories. The key thing to focus on is a balanced diet with an active lifestyle so that we are constantly taking in and burning off calories. There is no magical pill either-HYDROXYCUT

14. What is Myth and What is Reality? Magical Pill! Eat Less, Exercise More! No Pain, No Gain! World’s Single Best Exercise!

15. Sit for 1 second-you know you want to. ME,ME,ME Barriers to Participation Just turn me on. I will make you relax. What Are Your Barriers?

17. Money

18. Knowledge

19. Self-esteem

20. Location

23. Sedentary lifestyle

24. Increased stress levels

25. Lack of energy balance

27. Cancer

28. Diabetes

29. Osteoarthritis

31. 30-50 % Reduction in developing coronary heart disease, Type II diabetes, high blood pressure, and other diseases related to inactive lifestyles if those at risk were to exercise at a moderate or vigorous level on a regular basis.

32. Components of Wellness Physical Occupational Intellectual Spiritual Environmental Social Emotional

33. Balance Physical Occupational Intellectual Spiritual Environmental Social Emotional

34. How Do You Make It Work? When setting out to accomplish something it is very important to keep in mind the end result and how you can get there. Setting goals is very important in every area of life, but especially important when we start any type of activity or exercise programs. However you set your goals is up to you, but be sure to mark them down and return to them regularly as this will keep you on track.

35. Reasons for Failed Programs 1. No goals set, or unrealistic-how do you know when you have succeeded? Was it ever possible? 2. Lack of focus on intensity or type of exercise-If you walk on a treadmill and want to bulk up, you should reconsider this exercise. 3. Too much credit to current training program- you think you are going hard but in reality you are not. Now you are even more frustrated. 4. What do you measure?- If you do not know what to look for when you are training how will you know if you achieve it? 5. No change-if you keep the same exercise patterns for a long period of time you will get bored, the body will adapt and the results will not come. Why would you continue?

36. How Do I Become More Active?

37. What Did I Learn in Phys Ed Class? What Are Your Memories?

38. Traditional PE Programs Have Focused On: Developing Sport Skills (Ex- Volleyball serve) Measuring a Timed Run (How many laps in 12 minutes?) Rules of games, sports, and playing boundaries (How large is a badminton court?) Canada Fitness Testing

39. While These Programs Have Been Successful for Some Students… Many programs have failed to complete the ultimate goal of a Physical Education program, which is to CREATE A KNOWLEDGEABLE STUDENT WHO CHOOSES TO LIVE AN ACTIVE AND HEALTHY LIFE ONCE THEY LEAVE SCHOOL. The overwhelming percentage of adults who do not participate in an active lifestyle is a prime indicator that a traditional Physical Education program does not work.As well, many programs have deterred students from being active as the evaluations they have received can be less than encouraging. What motivation is there for an individual to continue if they are constantly told they are no good at something?

40. How Can This Affect You? Many of our learned behaviours are created from our grade school years. Regardless of your experiences, it is NEVER too late to start being active. What you learned in school is only an element of what is out there. Challenge yourself and your loved ones to try something new, and remember that any move is a good move.

42. Myths and Realities

43. Overcome your Barriers

44. Effect Change in Societal Trends

45. Incorporate Components of Wellness into Your Life

46. Strive for Balance-Set Your Goals

47. Break Free From Your Negative Phys Ed Experiences

48. Have Fun!