By Robby Denning ACE; ACSM Director of Personal Training & STOTT PILATES Apple Athletic Club

By Robby Denning ACE; ACSMDirector of Personal Training & STOTT

PILATES Apple Athletic Club

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

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.

• 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

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Obesity Trends* Among U.S. AdultsBRFSS, 2002

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Sorting out science fiction vs. science fact

“…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.

“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

There is high-quality long-term research supporting effective weight management

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

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: 5 habits that successful weight managers had in common

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

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.

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

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

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

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

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

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

5 Habits of Successful Weight Managers You can be one!

Getting enough physical activity Understanding Food and Calories Record Keeping Stimulus Control Support

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.

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

The research still supports the 8-12, 8 ounce glasses per day

Americans get their water from caloric sources: Pop Juice Milk Etc

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

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

Most Americans are clueless Most grains are refined from only the

endosperm, leaving out the life-giving fiber and nutrients

• 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

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

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!

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