Download - 10 Laws
10 LAWS OF CREATING A HEALTHY BODY AND LIFE
Marci Lall Weight Loss & Body Sculpting Specialist
www.marcilall.com
MARCI LALL
Fitness & Lifestyle Management Diploma - GBC
CSEP-CPT
Weight Loss & Body Sculpting Specialist
Toronto, Ontario, Canada
Amazing age of 22
Been personal training since the age of 17
www.marcilall.com
Work Your Transverse Abdominis
Main muscle used when breathing out
Can easily work it by pulling your belly button into your spine
Initially contracts before arms and legs
Work Your Transverse Abdominis
Decreases injury and protects spine
Don’t use it often
Rehabilitate and reconnect communication
Plank w/ Touches
Reverse Crunch
Ab Stabilizer on Ball
Eat Your Veggies
Rich in Vitamins & Minerals
High fibre content
Bioflavonoids
How much should you eat?
Eat Your Veggies
Great nutritional value
Use colours as a guide
Cruciferous Veggies - broccoli, cauliflower, turnip and cabbage
Lutein - corn, dark leafy greens, and peppers
Lycopene - tomatoes, watermelon, pink grapefruit
How Not To Plateau
Plateau - Your body looks the same and you see no more results
Body gets use to the same stimuli, or same exercise which is called adaptation
How Not To Plateau
Best way to break a plateau? Is to change your activity or the way in which you do your activity to make a it a bit more challenging
Interval Training
Anaerobic
High intensity anaerobic interval bout then rest
How Not To PlateauAdd interval training into your routine 3 times per week
Shock your system to work a little harder
Combine and group exercises together
Add flexibility exercises
Squats + Push Press w/ Medicine Ball
Lunge + Bicep Curl
Push Up + Squat Thrust
Protein 101
Growth & Regeneration
More than 21 amino acids
8 essential amino acids
Excellent sources of protein are...
Protein 101
Complete proteins - meat, fish, poultry, eggs, milk, cheese
Incomplete proteins - nuts, legumes, dried peas and beans, chick peas, garbanzo beans, lentils
Complementary proteins - combo of 2 or more of them supply all the amino acids are bodies need
Can be formed in 2 ways
Protein 101 Plant + Animal protein
Plant + Plant
Timing is everything
Milk Products + Grains Complete Proteins
Legumes + Grains Complete Proteins
Milk Products + Legumes Complete Proteins
Nuts or Seeds + Legumes Complete Proteins
Nuts or Seeds + Milk Products Complete Proteins
Cellulite Is A Fact Of Life
Term used to describe fatty deposits under the skin that that externally give the skin a dimpled or orange peeled look
Predetermined by genetics
Normal to have cellulite
Cellulite Is A Fact Of Life
“Cures” such as topical cream/ointments, body wrapping, electric muscle stimulation, liposuction
Your Best solution? Live a healthy lifestyle
Includes: Exercise, and food choices
Have Healthy Bones
Bone density test
Osteoporosis - Brittle Bone Disease
Calcium intake and regular exercise, help prevent osteoporosis
Spine and hip
Have Healthy Bones
At what age should we worry? After age 30
“Silent Disease”
3-5 years recheck
Walk The Pounds OffMany benefits as running
Do it anywhere
Aerobic workout
Easy on joints
Pedometer - Tracks how many steps you take (10 000 steps/day.)
Walk The Pounds OffChange intensity with intervals
2 minutes @ 8 or 9
Add equipment - weight vest, power belt w/ retractable cords, walking poles, weight gloves
Treadmill: “Treading”
Steadily increase incline 3, 6, 9 each for 2 minutes
Do intervals 3.5 - 4.5 for about 45- 90 seconds
Keep Your Balance
Incorporating Balance Training
Proprioception diminishes as we age
Static balance/dynamic balance
Walking down the street and tripping
Keep Your Balance: Benefits
Enhance co-ordination
Keeps sensory feedback sharp and well trained
Recruits movers, stabilizers, and counter balancing forces that imitate everyday activities
Improved postural endurance
Create a new sense of body awareness , body positioning, postural alignment and movement confidence
Integrate both body and mind
Keep Your Balance : ToolsBOSU Ball
Wobble Board
Standing on one leg
Balance Disc
Get Some Balance: Exercises
Single Leg Body Stabilization on BOSU
Stork stand with arm movement
1 legged bicep curls
Work Your “Butt” OffHeredity determines your rear end
Work the muscles properly
Find the muscle, work it through it’s full range of motion at different angles, and then add resistance
Work Your “Butt” Off
Deep Squats
Pelvic Lifts
Lunges
Eat The Foods You Love
Not what you eat...
Indulging on carbs
weakness for pasta,potatoes and bread
Eat The Foods You LoveBest Protein Foods To Add To a Bad Carb Meal
Lean meats
Poultry
Fish
Peanut butter
Nuts
Legumes
Low fat/non fat milk
Yogurt
Cheese
Hard boiled eggs
Soy products
Sun flower or sesame
Eat The Foods You Love
Worst Protein Foods To Add...
Marbled meats
Hamburgers/cheeseburgers
High fat dairy products
Processed meats
Eat The Foods You Love
Cookies, Cakes and Ice Cream
Think in advanced
Apples, oranges, bananas, or pears
For When You Must Have It...
1-2 bites and chew slowly
Best sweets to have...
Recap1. Work your transverse
abdominals
2. Eat your veggies
3. Mix up your workouts
4. Eat protein
5. Cellulite is a fact of life
6. Check your bones
7. Walk your pounds off
8. Keep your balance
9. Work your butt off (Literally)
10. Eat the foods you love
Last But Not Least...
Make good nutrition and exercise fun
Incorporate health and fitness into your life everyday
Be creative
Use common sense
Just keep on moving
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