move to loseDrRic Saguil / Lindsey Difiore

Lecture 1. PointsRelaxation to neutralize the stress responsePlanning and preparing for change/challengeInvesting in a Coaching staff improves chanceThinkingSerotoninOxytocin

Lecture 2. PointsAchieving satietyUnderstanding the GUTProbiotic friends/Fiber/ProteinEatingGhrelinLeptinInsulin

GOAL!!!!Move weekly (outside of work)Use mindfulness while exercising Clean fuel for pre and post work outActivity

skeletal system

powerhouseA mitochondriato create ATP (energy for the body)

burn more caloriesMore factories / More burningMore factories / More activities + More burningMore burning / More weight loss

pound for poundbut theres more to activity than just burning and building

faces of exercise

eat right = fast recovery = more work out = lower weight = intense exercise = emotional high =better satiety = eat rightSatiety longerCraves greenerEmotional eating less Sleep deeperBrain Derived Neurotropic FactorHuman Growth HormoneCortisolInsulin

Welcome

Key Elements to Physical HealthHealthy WeightHealthy EatingHealthy MotionHealthy SleepHealthy Stress Reduction

You can not out exercise a bad diet!! Do not rely solely on exercise for weight loss.

There are several key elements to being physically healthy.

Including:Healthy WeightHealthy EatingHealthy MotionHealthy SleepHealthy Stress Reduction

All of these areas are important and we offer support for each.

Healthy Motion: Where do I start??Keep it simple!Make healthy motion part of your everyday life Park in the farthest parking spotStand up at least 3 times every hourDance while you cook!Ready to do more?Commit to moving at least 30 minutes a day for health and longevity.Start slow and have a plan (have someone help you come up with a plan)HAVE FUN!!

Goals of Habits of MotionCardiovascular Health20-30minutes of walking a day keeps heart, lungs, brain and blood vessels healthyMusculoskeletal Health2 30 minute weight resistance sessions each week support healthy weightEnergy ExpenditureIncrease energy expenditure (calories you are burning)

Your Physical Health Scores

NOTE: In a live group presentation have the guests complete the Physical Health section of the Wellbeing Evaluation.

Lets 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?

If you could have Optimal Physical Health, would you want it?

Healthy Body

Healthy Finances

Healthy Mind

Lets talk about physical wellbeing firstif 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! Weve witnessed incredible physical transformations of people that have turned their physical health around through Take Shape For Life.

numbrs3-5x week20-60min 3-5xweek10,000 steps a day (30,000 a week for DrRic Hike)No sweat needed/perceived exertion/HR ?12 weeks then refocus

fast vs furious

2xW4-5xWcoachslow twitchfasttwitch

keeping on track

make it stickPrep for season/event/finale/summitFind familiarity but dont rely on old flames Thinking outside the box with a potpourri Activity

the mature" athleteMr Arthur It isBulging DiscsPinched NerveBone on Bone Knee

Question: Should grandma be exercising?

Muscle beats arthritic change!!!

prep-areNO SWIMMING AFTER EATINGFEED MUSCLE FOR 24 hrsMAGNESIUM / TURMERIC 48hrsER

delayed onset muscle soreness24-48 hours after the strainrebuild more contractile fibers and mitochondrial proteinsChiropractic/massage/PT

Dr Liz Welch of South Elgin

LIKE IT ON TOP?!?ESSENTIAL OILSMASSAGE / YOGATENSNEEDLING / THERACANE

see DrRic Tutorial Topical on youtube.com

The Love Muscle

Getting a pump is like C_ _ _ _G

Youve Got to Move ItPostureFit FridaysMonthly MeditationDiet on Demand

Starved rock Hike30,000 steps a week/120,000 steps a monthFeb/March log faxed to (630)213-3231 -end of every monthMeet Up and Date email blasted(leave your email!!!)