Move to Lose
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This document provides information on exercise and nutrition from lectures and presentations. It discusses: 1. The physical and mental health benefits of exercise, including stress relief, improved mood, and better satiety from eating. 2. How exercise increases the number of mitochondria in cells, allowing the body to burn more calories and lose more weight. 3. Different types of exercise and their unique benefits, like improved recovery between workouts and more intense exercise from eating a healthy diet. 4. Targets for weekly exercise, including 3-5 sessions per week of 20-60 minutes each, or 10,000 daily steps.
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Move to Lose
- 2. MOVE TO LOSE DrRic Saguil / Lindsey Difiore
- 3. Lecture 1. Points • Relaxation to “neutralize” the stress response • Planning and preparing for change/challenge • Investing in a Coaching staff improves chance Serotonin Oxytocin
- 4. Lecture 2. Points • Achieving satiety • Understanding the GUT • Probiotic friends/Fiber/Protein Ghrelin Leptin Insulin
- 5. GOAL!!!! • Move weekly (outside of work) • Use mindfulness while exercising • Clean fuel for pre and post work out
- 7. POWER HOUSE A mitochondria …to create ATP (energy for the body)
- 8. BURN MORE CALORIES • More factories / More burning • More factories / More activities + More burning • More burning / More weight loss
- 9. POUND FOR POUND but there’s more to activity than just burning and building…
- 11. EAT RIGHT = FAST RECOVERY = MORE WORK OUT = LOWER WEIGHT = INTENSE EXERCISE = EMOTIONAL HIGH =BETTER SATIETY = EAT RIGHT • Satiety longer • Craves greener • Emotional eating less • Sleep deeper
- 12. Welcome
- 19. NUMBRS • 3-5x week • 20-60min 3-5xweek • 10,000 steps a day (30,000 a week for DrRic Hike) • No sweat needed/perceived exertion/HR ?
- 21. KEEPING ON TRACK
- 22. MAKE IT STICK • Prep for season/event/finale/summit • Find familiarity but dont rely on old flames • Thinking outside the box with a potpourri
- 23. THE “MATURE" ATHLETE • Mr Arthur It is • Bulging Discs • Pinched Nerve • Bone on Bone Knee Question: Should grandma be exercising
- 24. Muscle beats arthritic change!!!
- 26. PREP-ARE • NO SWIMMING AFTER EATING • FEED MUSCLE FOR 24 hrs • MAGNESIUM / TURMERIC 48hrs E R
- 27. DELAYED ONSET MUSCLE SORENESS • 24-48 hours after the strain • rebuild more contractile fibers and mitochondrial proteins • Chiropractic/massage/PT Dr Liz Welch of South Elgin
- 28. LIKE IT ON TOP?!? • ESSENTIAL OILS • MASSAGE / YOGA • TENS • NEEDLING / THERACANE …see DrRic Tutorial Topical on youtube.com
- 29. THE LOVE MUSCLE Getting a pump is like “C_ _ _ _G”
- 30. You’ve Got to Move It PostureFit Fridays Monthly Meditation Diet on Demand
- 31. STARVED ROCK HIKE • 30,000 steps a week/120,000 steps a month • Feb/March log faxed to (630)213-3231 -end of every month • Meet Up and Date email blasted(leave your email!!!)
Editor's Notes
- There are several key elements to being physically healthy. Including: Healthy Weight Healthy Eating Healthy Motion Healthy Sleep Healthy Stress Reduction All of these areas are important and we offer support for each.
- NOTE: In a live group presentation have the guests complete the Physical Health section of the Wellbeing Evaluation. Let’s take a look at the Wellbeing Evaluation. Please complete the Healthy Body section. How were your scores in this area? Can Take Shape For Life help you improve?
- Let’s talk about physical wellbeing first…if you could have Optimal Physical Health, would you want it? What would that look like and feel like for you? A certain weight? A dress or waist size? Eating right? Sleeping 7 to 8 hours a night? Fitness level or exercising? Being able engage in activities you enjoyed previously? Most people would chose Optimal Physical Health but may not know how or believe they can achieve it. Organize your life around what matters most to you! We’ve witnessed incredible physical transformations of people that have turned their physical health around through Take Shape For Life.