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ANTHONY VERRILLI AUDIENCE: TEENS TO ADULTS

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THINGS TO CONSIDER WHEN STAYING HEALTHY Exercise daily Have a healthy balanced diet (drinks lots of water) Know how to manage your stress Eat plenty of fruits and vegetables (no fatty or sweet foods) Stay physically active in terms of outdoor/indoor sports

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ACTIVITIES TO KEEP YOU PHYSICALLY FIT o Regular exercise is the best thing you can do to keep fit o Aerobic Exercises o Strength Training o Stretching Exercises

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AEROBIC EXERCISE (CARDIO) Strengthens heart and cardiovascular system At least 30 minutes of moderate-intense exercise 5 days a week MODERATE INTENSITY increase heart-rate still allowing to carry conversation http://www.youtube.com/watc h?v=bSZj19AUU5I&list=PLc2- e8KCUPf3LrPDTkhbSryKvpg0p vbMJ

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AEROBIC EXERCISE (CARDIO) POPULAR ACTIVITIES Walking Running Cycling Swimming INCREASE SESSIONS Increasing sessions to 60 to 90 minutes give additional benefits such as weight loss/ maintenance Staying fit reduces your risk of developing heart disease, some types of cancer, and diabetes

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STRENGTH TRAINING Strengthen muscles, bones, protects your joints Boosts your metabolism making it easier to control your weight Activities Include: weight lifting, resistance band, pushups, sit-ups, pull-ups, leg squats Strength training exercises are intended for your major muscle groups 2 times per week

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STRETCHING EXERCISE (FLEXIBILITY) Regular Stretching Increases: Physical and mental relaxation Releases muscles tension and soreness Helps improve posture ALWAYS: stretch muscles when warm NEVER: bounce or hold breath when stretching Stretch 5 to 30 minutes after workout

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HEALTHY BALANCED DIET What a healthy eating plan looks like: * Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products * Includes lean meats, poultry, fish, beans, eggs, and nuts * Is low in saturated fats, trans fats, cholesterol, sodium, and added sugars * Stays within your daily calorie needs

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12 FOODS TO HELP FIGHT BELLY FAT 1.Almonds builds muscles, reduces craving 2.Beans burns fat, regulates digestion 3.Spinach neutralizes free radicals (accelerate aging process0 4.Dairy strong bones, fires up weight loss 5.Oatmeal boosts energy, reduces cholesterol, maintains blood sugar level 6.Eggs builds muscle, burns fat

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12 FOODS TO HELP FIGHT BELLY FAT 7.Turkey builds muscles, strengthens immune system 8.Peanut Butter boosts testosterone, builds muscles, burns fat 9.Olive Oil lowers cholesterol, strengthens immune systems 10.Whole-Grain Breads prevents body from storing fat 11.Extra (WHEY) Protein builds muscle, burns fat 12.Raspberries/berries - Protects heart, enhances eyesight, improves balance, coordination, and short-term memory

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6 FOODS TO AVOID WHEN BURNING BELLY FAT 1.Soda large amount of sugars, empty calories that add weight 2.Dessert to many calories 3.Fast Food saturated fats and fatty oils 4.Whole, Low Fat and 2% Milk source of calcium but high fat content 5.Potato Chips trans fats, increase cholesterol 6.Pancakes large amount of calories/fats

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MANAGING STRESS Figure out where the stress is coming from Consider what you can control and work on that! DO WHAT YOU LOVE Manage your time well Create a toolbox of technique's

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MANAGING STRESS Pick off the negotiables from your plate Sufficient sleep and exercise Sometimes say NO to avoid stressful situations Realize the difference between worrying and caring Embrace mistakes

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HOW TO GET ABS 1.Strict and consistent body building diet - small meal every two hours 2.High-Intensity Ab Workouts -attack the abs from every angle / more sets, more reps 3.Cardio maximizes Fat-Burn Effects -digs into stored fat and burns it 4.Advanced Fat-Burning Supplement - Scientifically researched ingredients to increase fat-burn

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CROSS TRAINING Definition: training in two or more sports in order to improve fitness and performance, especially in a main sport. =

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WHEN CONSIDERING MENS HEALTH Compared to women, men are most likely to: Smoke and drink Make unhealthy or risky choices Put off regular check ups and medical care

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THINGS TO KNOW WHEN STAYING HEALTHY Eat properly Sleep properly Right amount of exercises and reps along with time frame Manage stress Stay physically active

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REFERENCE PAGE http://www.cdc.gov/healthyweight/healthy_eating/ http://psychcentral.com/blog/archives/2011/07/11/10-practical-ways-to- handle-stress/ http://psychcentral.com/blog/archives/2011/07/11/10-practical-ways-to- handle-stress/ http://www.bodybuilding.com/fun/building_perfect_abs.htm