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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%

slide17

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
slide27

Pictures of Low/High GI Meals &

Snacks

GI = 60 GL = 48

GI = 42 GL = 31

slide28

Pictures of Low/High GI Meals & Snacks

GI = 85 GL = 48

GI = 39 GL = 22

slide29

Pictures of Low/High GI Meals & Snacks

GI = 83 GL = 19

GI = 14 GL = 1

slide30

Pictures of Low/High GI Meals & Snacks

GI = 80 GL = 32

GI = 61 GL = 12

slide31

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
slide43
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”
  • Sports medicine
  • Physical medicine and rehabilitation
  • Naturopath
  • Chiropractor
  • Physical therapy
acsm aha
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

moderate activity 3 6 mets
Moderate activity (3-6 METs)

walk brisk (3-4 mph)

bike (10-12 mph)

swimming

house cleaning

walk lawn power mower

vigorous activity 6 mets
Vigorous activity (>6 METs)

hiking

jogging (5mph)

running (7mph)

bike (12-14 mph)

tennis singles

swimming

shoveling

big problem
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
the alternatives
The “Alternatives”…
  • 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!
  • 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!
  • Thanks for being healthy!

www.herbal411.com

Claire Diab – Founder American Yoga Academy

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