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Weight Loss and Fitness Tips. A New Years Resolution Protocol. Andrew’s Story. Over weight Stressed out Low sleep Aggressive surrounded by aggression Creative driven by adrenaline “You’re Fired” (one finger/three fingers). Andrews transformation. Lean Stress “tolerant”

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Weight loss and fitness tips

Weight Loss and Fitness Tips

A New Years Resolution

Protocol


Andrew s story
Andrew’s Story

  • Over weight

  • Stressed out

  • Low sleep

  • Aggressive surrounded by aggression

  • Creative driven by adrenaline

  • “You’re Fired” (one finger/three fingers)


Andrews transformation
Andrews transformation

  • Lean

  • Stress “tolerant”

  • Better sleep? Better wake!

  • Peaceful surrounded by Peace

  • Creative driven by Calling (no fof)

  • You’re Hired!



Statistics for the us
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


Obesity trends among u s adults brfss 1985
Obesity Trends* Among U.S. AdultsBRFSS, 1985

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%


Obesity trends among u s adults brfss 1990
Obesity Trends* Among U.S. AdultsBRFSS, 1990

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%


Obesity trends among u s adults brfss 1995
Obesity Trends* Among U.S. AdultsBRFSS, 1995

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%


Obesity trends among u s adults brfss 1997
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%


Obesity trends among u s adults brfss 2000
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%


Obesity trends among u s adults brfss 2001
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%


Obesity trends among u s adults brfss 2003
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%


Obesity trends among u s adults brfss 2004
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%


Obesity trends among u s adults brfss 2005
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%


Obesity trends among u s adults brfss 2008
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%



Colorado +++

Oklahoma ---

West Virginia---

Mississippi---

Alabama---

South Carolina---


Society is changing
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)


Who is to blame
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


Back to basics
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


Output
-Output

  • Basal metabolic rate

    www.runnersweb.com/running/bmr.html


Metabolic rate
Metabolic rate

  • Complicated but efficient to know how many calories you need to balance activity

  • Or….how much activity needed to balance food intake


Mets metabolic equivalents
METs (metabolic equivalents)

1 MET = 1 cal/kg/hr

Goal to burn 500 MET / week

http://prevention.sph.sc.edu/tools/compendium.htm


Fad diets
Fad diets…..

  • Pritikin

  • Atkins

  • Low fat

  • South beach

  • Weight watchers

  • Nutrisystems

  • Seattle sutton


Carbs are still hot
Carbs are still Hot!

  • Low carbs

  • Glycemic index

  • Glycemic load


Glycemic index
Glycemic index

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


Pictures of Low/High GI Meals &

Snacks

GI = 60 GL = 48

GI = 42 GL = 31


Pictures of Low/High GI Meals & Snacks

GI = 85 GL = 48

GI = 39 GL = 22


Pictures of Low/High GI Meals & Snacks

GI = 83 GL = 19

GI = 14 GL = 1


Pictures of Low/High GI Meals & Snacks

GI = 80 GL = 32

GI = 61 GL = 12


Pictures of Low/High GI Meals & Snacks

GI = 57 GL = 31

GI = 32 GL = 16



Don t
Don’t

  • Bring a knife to a gun fight

  • Drive drunk

  • Have sex until you are married

  • Go food shopping hungry


Hormones
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


Where am is dr saguil going
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!


Run swim bike
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


Dr saguil s 3 stars
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


Dr saguil s 4 stars
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


Dr saguil s 5 stars
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


Dr saguil s honorable mentions
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


Personal trainers
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”


Bob gajda ric s fav
Bob Gajda (Ric’s fav)

  • www.gajdahealthplus.com

  • Former Mr America, Universe

  • Hoffman Estates, Bannockburn


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”


Do it with a doctor
“Do it with a doctor” find a new passion for the appropriate age….

  • Sports medicine

  • Physical medicine and rehabilitation

  • Naturopath

  • Chiropractor

  • Physical therapy


Acsm aha
ACSM / AHA find a new passion for the appropriate age….

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


Moderate activity 3 6 mets
Moderate activity (3-6 METs) find a new passion for the appropriate age….

walk brisk (3-4 mph)

bike (10-12 mph)

swimming

house cleaning

walk lawn power mower


Vigorous activity 6 mets
Vigorous activity (>6 METs) find a new passion for the appropriate age….

hiking

jogging (5mph)

running (7mph)

bike (12-14 mph)

tennis singles

swimming

shoveling


Big problem
Big problem…. find a new passion for the appropriate age….

  • 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


The alternatives
The “Alternatives”… find a new passion for the appropriate age….

  • Yoga therapy

  • Reiki

  • Thai massage

  • Rolfing

  • Tui na

  • Marma therapy


Nickle and dime your way to better health
Nickle and dime your way to better health! find a new passion for the appropriate age….

  • 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


Yoga yoga yoga
YOGA! YOGA! YOGA! find a new passion for the appropriate age….

  • Thanks for being healthy!

    www.herbal411.com

Claire Diab – Founder American Yoga Academy


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