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Weight Loss and Fitness Tips

Weight Loss and Fitness Tips

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Weight Loss and Fitness Tips

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  1. Weight Loss and Fitness Tips A New Years Resolution Protocol

  2. Andrew’s Story • Over weight • Stressed out • Low sleep • Aggressive surrounded by aggression • Creative driven by adrenaline • “You’re Fired” (one finger/three fingers)

  3. Andrews transformation • Lean • Stress “tolerant” • Better sleep? Better wake! • Peaceful surrounded by Peace • Creative driven by Calling (no fof) • You’re Hired!

  4. Andrew = Me and You

  5. Statistics for the US • The trend is alarming • Mayan calendar says the end is near • CDC says our “ends” are “huge” • Human anatomy is changing • Human physiology is changing • Disease is increasing • Pharmaceuticals are giving false hope

  6. Obesity Trends* Among U.S. AdultsBRFSS, 1985 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  7. Obesity Trends* Among U.S. AdultsBRFSS, 1990 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  8. Obesity Trends* Among U.S. AdultsBRFSS, 1995 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  9. Obesity Trends* Among U.S. AdultsBRFSS, 1997 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

  10. Obesity Trends* Among U.S. AdultsBRFSS, 2000 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

  11. Obesity Trends* Among U.S. AdultsBRFSS, 2001 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

  12. Obesity Trends* Among U.S. AdultsBRFSS, 2003 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

  13. Obesity Trends* Among U.S. AdultsBRFSS, 2004 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

  14. Obesity Trends* Among U.S. AdultsBRFSS, 2005 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  15. Obesity Trends* Among U.S. AdultsBRFSS, 2008 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  16. What does it all mean?

  17. Colorado +++ Oklahoma --- West Virginia--- Mississippi--- Alabama--- South Carolina---

  18. Society is changing • “Time saving devices” • Longer work hours • Dual incomes splits the home duties • Tough economy requires 2nd jobs • Traffic and distance travel = “butt time” • Less time more “fast food” • Stress = hunting for fast reward (fof)

  19. Who is to blame? • Food industry • Health industry • Insurance industry • Pharmaceutical industry • Government • Television • Late night ads for wonder pills • Mom and dad • The guy who stole your parking space outside Whole Foods Market and made you walk far

  20. Back to basics • What goes in must come out • Calories in are necessary for daily duties • Taking more calories than necessary leads to storage (human hibernation?!-pima indians with the thrifty gene) • No limit to what the body will store • Like leukemia, something is gonna give • Input must = output

  21. -Output • Basal metabolic rate www.runnersweb.com/running/bmr.html

  22. Metabolic rate • Complicated but efficient to know how many calories you need to balance activity • Or….how much activity needed to balance food intake

  23. METs (metabolic equivalents) 1 MET = 1 cal/kg/hr Goal to burn 500 MET / week http://prevention.sph.sc.edu/tools/compendium.htm

  24. Fad diets….. • Pritikin • Atkins • Low fat • South beach • Weight watchers • Nutrisystems • Seattle sutton

  25. Carbs are still Hot! • Low carbs • Glycemic index • Glycemic load

  26. Glycemic index • A ranking of carbohydrates based on their effect on blood glucose levels within 2 to 3 hours after a meal

  27. Pictures of Low/High GI Meals & Snacks GI = 60 GL = 48 GI = 42 GL = 31

  28. Pictures of Low/High GI Meals & Snacks GI = 85 GL = 48 GI = 39 GL = 22

  29. Pictures of Low/High GI Meals & Snacks GI = 83 GL = 19 GI = 14 GL = 1

  30. Pictures of Low/High GI Meals & Snacks GI = 80 GL = 32 GI = 61 GL = 12

  31. Pictures of Low/High GI Meals & Snacks GI = 57 GL = 31 GI = 32 GL = 16

  32. Drop off is hunting time

  33. Don’t • Bring a knife to a gun fight • Drive drunk • Have sex until you are married • Go food shopping hungry

  34. Hormones • Candace Pert- Molecules of emotion • Every living cell has the potential to make hormone to survive • Not just the brain or gut anymore • Hostile environment=fof hormones • Peaceful environment=love hormones

  35. Where am is Dr Saguil going? • How to choose you sword • Pick you poison • Find your “bag baby” (Austin Powers) • Search and find an activity that will keep you coming back for more and is multifaceted to light you up!

  36. Run/swim/bike • Running is easy, but ease into it • Swimming is nice in a warm pool but most people don’t like swimmng • Bike is good for ½ the year • …..or there is indoor (boring!) tri’s

  37. Dr Saguil’s 3 stars • La Fitness Naperville (630) 303 9341-(Demir) 49/m +149 enrollment • Lifetime Fitness Winfield (630) 393 2600 -59/m +(179+85) initiation fee • Parks Plus Fitness (630) 871 6713-37m with varying plans for age and number people

  38. Dr Saguil’s 4 stars • Planet Fitness Naperville (630) 416 7200 -21/m for a year • Cardinal Fitness Glen Ellyn (630) 790 0306 -20/m monthly • Wheaton College (630) 752 5146 -125/quarter + 30 initiation fee • College of DuPage (630) 942 2364 -80/ 3month or 40/3month >60y/o

  39. Dr Saguil’s 5 stars • Bikram Yoga Naperville 630 428-9644, St Charles • Dick Ponds Lisle or Carol Stream (630) 357-6884or (630) 665 3316 -Walk to Run Groups • Spokes (630) 690 2050 – 4x a week non elite riding group • Morton Arboretum (630) 968-0074   cross country skiing or snow shoeing (Wednesday discount entry with $8.00/pair snow shoes

  40. Dr Saguil’s Honorable Mentions • Tai Chi/Qi Gong The Lightheart Center Winfield 630 260-1084 • Dahn Yoga Naperville 630 505-0809 • Aikido College of DuPage 630 942 2364

  41. Personal trainers… • Excellent for the money • Need to find someone who is certified and gifted. • Licensed personal trainers, certified strength coaches, certified yoga instructors, certified kinesiologist….. • Talk around and save up $ • “see one, do one, teach one”

  42. Bob Gajda (Ric’s fav) • www.gajdahealthplus.com • Former Mr America, Universe • Hoffman Estates, Bannockburn

  43. Fear avoidance behavior sometime prevents adventuring out to find a new passion for the appropriate age…. • Previous injury • Chronic pain flare up • Fibromyalgia set backs • You attract what you are…. • “Turn that frown upside down”

  44. “Do it with a doctor” • Sports medicine • Physical medicine and rehabilitation • Naturopath • Chiropractor • Physical therapy

  45. ACSM / AHA 30 min moderate intensity 5x wk 20 min vigorous intensity 3x wk The talk test: moderate=sweat + chat vigorous=faster heart, inc breath, short sentences http://www.cdc.gov/physicalactivity/downloads/PA_Intensity_table_2_1.pdf

  46. Moderate activity (3-6 METs) walk brisk (3-4 mph) bike (10-12 mph) swimming house cleaning walk lawn power mower

  47. Vigorous activity (>6 METs) hiking jogging (5mph) running (7mph) bike (12-14 mph) tennis singles swimming shoveling

  48. Big problem…. • How can the healerheal those who need healing when the only way to heal is with prescriptions or steel? • Most doctors are not practicing what they preach......but may be covered by insurance or flex benefit spending or health savings account or care credit • www.carecredit.com

  49. The “Alternatives”… • Yoga therapy • Reiki • Thai massage • Rolfing • Tui na • Marma therapy

  50. Nickle and dime your way to better health! • Podometer • Stairs • Accept the extra trips • Park far • Leave early • Find fitness in everything you do • Be in an adventure every day • More calories burned in a day than 60 min of exercise