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Weight management & healthy eating for life. By Robby Denning ACE; ACSM Director of Personal Training & STOTT PILATES Apple Athletic Club. Bio . Working for Apple 20+ years Two Nationally Recognized Certifications Thousands of clients over 14 years

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weight management healthy eating for life

Weight management & healthy eating for life

By Robby Denning ACE; ACSM

Director of Personal Training & STOTT PILATES

Apple Athletic Club

slide2
Bio
  • Working for Apple 20+ years
  • Two Nationally Recognized Certifications
  • Thousands of clients over 14 years
  • Now manage a staff of 20 Trainers & Pilates Instructors who hold Bachelors & Master’s degrees in their fields and/or Nationally Recognized Certifications
  • We make our living in weight management and stay current on the good research
  • I’ve struggled to maintain a healthy weight my whole adult life
the problem
The problem
  • America is the fattest nation in the world
  • We lead the world in death rates due to lifestyle diseases like heart disease, stroke, cancer and diabetes.
the problem1
The problem…
  • 70% chance YOU will die from these diseases
  • We worry about the wrong things
    • Car crashes, terrorism, violence, air travel aren’t what’s killing most Americans.
  • Avoid/delay disease and you will statistically add decades to your life
  • They are avoidable for many people
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 1986
Obesity Trends* Among U.S. AdultsBRFSS, 1986

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

No Data <10% 10%–14%

obesity trends among u s adults brfss 1987
Obesity Trends* Among U.S. AdultsBRFSS, 1987

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

No Data <10% 10%–14%

obesity trends among u s adults brfss 1988
Obesity Trends* Among U.S. AdultsBRFSS, 1988

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

No Data <10% 10%–14%

obesity trends among u s adults brfss 1989
Obesity Trends* Among U.S. AdultsBRFSS, 1989

(*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 19901
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 1991
Obesity Trends* Among U.S. AdultsBRFSS, 1991

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

No Data <10% 10%–14% 15%–19%

obesity trends among u s adults brfss 1992
Obesity Trends* Among U.S. AdultsBRFSS, 1992

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

No Data <10% 10%–14% 15%–19%

obesity trends among u s adults brfss 1993
Obesity Trends* Among U.S. AdultsBRFSS, 1993

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

No Data <10% 10%–14% 15%–19%

obesity trends among u s adults brfss 1994
Obesity Trends* Among U.S. AdultsBRFSS, 1994

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

No Data <10% 10%–14% 15%–19%

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 1996
Obesity Trends* Among U.S. AdultsBRFSS, 1996

(*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 1998
Obesity Trends* Among U.S. AdultsBRFSS, 1998

(*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 1999
Obesity Trends* Among U.S. AdultsBRFSS, 1999

(*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%

slide23

Obesity Trends* Among U.S. AdultsBRFSS, 2002

(*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 2006
Obesity Trends* Among U.S. AdultsBRFSS, 2006

(*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 2007
Obesity Trends* Among U.S. AdultsBRFSS, 2007

(*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%

obesity trends among u s adults brfss 2009
Obesity Trends* Among U.S. AdultsBRFSS, 2009

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

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

your challenge
Your Challenge
  • Sorting out science fiction vs. science fact
slide32

“…it's not known what risks, if any, the Atkins diet may pose over the long term because most of the studies about it have lasted for a year or less,” The Mayo Clinic

“If eaten at all, limit intake of red meat to less than three ounces daily,” The American Cancer Society.

slide33

“Although researchers have studied the HCG diet for years, no high-quality studies have shown that the hormone itself helps weight loss,”

The Mayo Clinic

the good news
The Good News
  • There is high-quality long-term research supporting effective weight management
weight management is not some mystical exercise in futility
Weight Management is not some mystical exercise in futility
  • Our body reacts exactly to the number of calories we eat versus how many we burn
  • The best research done on weight management was released by the National Institutes of Health, part of our own Federal Government, in the late 1990’s
    • Treatment of Overweight and Obesity- nih.gov
  • It included data from nearly 400 clinical trials and thousands of participants collected over 18 years!
  • It is the largest study ever done on successful weight management
research data showed
Research Data Showed
  • There are successful weight managers in America
    • Successful = lose unwanted pounds and are able to keep the weight off
      • The real trick in weight management
    • Diets = help to lose weight but don’t allow them to keep the weight off
      • why dieting fails virtually every time.
  • Researchers: 5habits that successful weight managers had in common
habit 1 physical activity
Habit 1: Physical Activity
  • Most people know that losing and maintaining weight loss requires Physical Activity
    • few know how much is required
  • Research showed there is a minimum threshold of physical activity that is required
    • The researchers found that physical activity had to total at least 2000 activity calories per week
2000 activity calories what does this mean
2000 Activity Calories: What does this mean?
  • This is about an hour of moderate activity per day most days of the week
    • It doesn’t matter the type of activity
    • Totals an hour and is moderate in effort
    • Walking, treadmills, bikes, group exercise classes, weight lifting all count.
2000 activity calories what does this mean1
2000 Activity Calories: What does this mean?
  • Outside activities like active sports, yard work, hiking, and similar activities are great
    • If you’re not accustomed to exercise, start with 15 minutes or less per day but work up to that hour
  • Our personal trainers design safe, fun, and effective exercise program for anyone trying to lose weight
  • We make it fun
habit 2 understand food and calories
Habit 2: Understand Food and Calories
  • Important
  • What we’ve learned in the last 20 years working intensively in weight management
    • Less than 10% of people really understand food and the amount of calories it contains
    • People become frustrated with any attempt at sustainable weight loss because they don’t realize how many extra calories they are consuming in poor food choices
    • You must relearn how to eat in this food rich culture
habit 3 record keeping
Habit 3: Record Keeping
  • Any good weight loss program must include record keeping.
    • Tracking how many calories you eat versus how many you burn
      • key to weight loss
      • We look at your daily calories and make adjustments to ensure weight loss
    • Reinforces habit #2, understanding food and calories
  • Again and again we see people that keep good food records get the best results
habit 4 stimulus control
Habit 4: Stimulus Control
  • Means controlling your food “environment.”
    • The research showed that when people remove tempting food from their immediate environment, they lose more weight than those who just try willpower alone
  • Notice: does not say you can’t eat certain foods and still lose weight like most diets teach
    • The data says that any food can be enjoyed but to be successful, you must limit the amount you eat
habit 4 stimulus control continued
Habit 4: Stimulus Control(continued)
  • This is why when people chose to live in a “clean” food environment they do better
  • Willpower will fail you every time, but a clean food environment works every time
  • Our trainers can help educate you on which foods need to be removed but can still be enjoyed occasionally
habit 5 seek support
Habit 5: Seek Support
  • Successful weight managers find and use support
  • Often when people attempt to lose weight, they do it alone, in a vacuum
    • No one will notice if they fail
weight loss not for a chosen few
Weight Loss: Not for a “Chosen Few”
  • 5 Habits of Successful Weight Managers
  • You can be one!
    • Getting enough physical activity
    • Understanding Food and Calories
    • Record Keeping
    • Stimulus Control
    • Support
five steps to healthy eating
Five Steps to Healthy Eating
  • As Dr. Atkins proved, you can eat terribly and still lose weight, but at the potential cost of your health
  • To sustain weight loss and improve health, You need to follow the guidelines established in the good research.
the science
The Science
  • National Institutes of Health DASH study
  • These steps lowered incidences of heart disease, cancer, diabetes, etc.
  • The longest lived people are the Cretans (Mediterranean)
  • Some of the lowest incidents of these diseases in the world
  • They intuitively follow these five steps; it’s their culture
step 1 water
Step # 1 Water
  • The research still supports the 8-12, 8 ounce glasses per day
  • Americans get their water from caloric sources:
    • Pop
    • Juice
    • Milk
    • Etc
step 2 fruits vegetables
Step #2 Fruits & Vegetables
  • Fruits and Vegetables
  • Average American gets half of recommendation
  • 5 servings total (about the size of your fist) per day are the minimum; 9 is optimum
step 3 quality fats
Step #3 Quality Fats
  • One reason we know Atkins diet is unsafe is because of the data on what unhealthy fats do to overweight people: it kills them!
  • Americans eat too much saturated fat
  • Our fats need to come from unsaturated sources (liquid at room temperature)
  • Olive, Canola, Flax, vegetable oils
  • The Omega-3 fats in fish like Salmon
  • Fat is highest in calories, need less than 30% of total calories no matter the source
step 4 whole grains
Step #4 Whole Grains
  • Most Americans are clueless
  • Most grains are refined from only the endosperm, leaving out the life-giving fiber and nutrients
slide52

Most Americans are so accustomed to eating refined grains, they don’t like the taste of whole grains

  • If they will try a variety of them, most report to me they find plenty they like
  • Cereals, pasta, corn products, oats, etc.
  • Whole grains are continually associated with lower body weights and healthier blood sugar levels
step 5 lean proteins
Step # 5 Lean Proteins
  • Contrary to what the high-protein hypers say, most Americans get enough protein
  • Problem is the protein is coming from sources rich in saturated fat
  • Bacon, cheese, many red meats, and whole dairy products
    • Your healthy 93 year-old great grandma wasn’t fat and was probably very active
    • Choose lower fat alternatives most of the time
get started now
GET STARTED NOW!!
  • Women’s Only Weight Loss Classes start monthly
  • Co-ed Ultimate Loser Program starts January
  • One-on-One Personal Training-start anytime
    • The Gold Standard!
lets get moving
Lets Get Moving!

”The distance is nothing; it is only the first step that is difficult.”