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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
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
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No Data <10% 10%–14%
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No Data <10% 10%–14%
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No Data <10% 10%–14%
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No Data <10% 10%–14% 15%–19%
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No Data <10% 10%–14% 15%–19%
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No Data <10% 10%–14% 15%–19%
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No Data <10% 10%–14% 15%–19% ≥20%
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No Data <10% 10%–14% 15%–19% ≥20%
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No Data <10% 10%–14% 15%–19% ≥20%
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No Data <10% 10%–14% 15%–19% ≥20%
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No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
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Obesity Trends* Among U.S. AdultsBRFSS, 2002
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
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No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
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No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
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.”