No Weights Required1Company Confidential © 2012 Abbott The Health Coach Experience January 2010 1Company Confidential © 2010 Abbott No Weights Required:

No Weights Required 1 Company Confidential© 2012 Abbott

The Health Coach Experience January 2010

1Company Confidential© 2010 Abbott

No Weights Required: Get in Shape with a Few Bare Essentials

Alissa Pludeman

LiveLifeWell Health Coach


Meet LiveLifeWell Health Coach, Alissa Pludeman

• Onsite Health Coach in Lake County, IL

• B.S. Health Promotion and B.A. Dance from the University of Iowa

• Certified Health Coach, Pilates Instructor and Personal Trainer


Points Covered Today

• Why Should I Exercise?

• How Much of it do I Need?

• The In-Home Cardio Solution

• Weight Training with Little or No Equipment

• Create Muscle Tone with Common House Hold Items

• Get Real! A Sample Full Body Workout


Why Should I Exercise

• Reduce risk of heart attack, stroke and some cancers

• Reduce feelings of depression and anxiety, improves mood and promotes a sense of well-being

• Reduce weight and keep it off

• Gain more energy and sleep better

• Build stronger bones and muscles

• Relieve stress

• Help manage diabetes or other health conditions

• Increase flexibility and the ability to move easier

• Increase the efficiency of your heart and lower blood pressure

• Improve cholesterol

– Consistent physical activity can help improve HDL (good cholesterol)

– Decrease the amount of triglycerides in the blood


How Much Exercise Do I Need

• For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity exercise

OR

• 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity exercise, or an equivalent combination of moderate- and vigorous-intensity aerobic activity

• Include muscle-strengthening activities that are moderate- or high-intensity and involve all major muscle groups on 2 or more days a week


Your Excuse: No Time

• Your Solution:

– Cut out the time it would take to drive to the gym and workout at home!

– No time to fit a 30 minute chunk of walking in?

• Research shows that adding short bouts of activity can be beneficial, even if it is only 5-10 minutes at a time

– If you can’t get a 10 minute chunk of time

– Wear a pedometer and count your daily steps

– Add sets of exercises during a commercial break or between chores


Your Excuse: No Gym Membership or Equipment

• Your Solution: The At Home Workout Program

• Before you start any workout routine consult with a doctor to discuss any potential risks

– Listen to your body. Be mindful of your joints, especially wrists and knees

– Start small and then slowly increase. Proper form is more important then how much you are lifting or how fast you are walking

– Have fun! Play music, watch TV, or listen to a book on tape

– Make your workouts enjoyable so you’ll be excited for the next one. Buy a new water bottle or outfit or bring a friend along


In Home Cardio Solution

• Find your favorite way to increase your heart rate for 20-30 minutes

– Add intensity: work from a walk to a jog or a jog to a run

– Dance: put on some music and shake it around your living room

– Jump rope: try alternating legs or just jumping on one leg

– Climb the stairs: try skipping a stair

– Biking: with little impact on your joints add hills or increase the resistance

• Indoor stands are sold for outdoor bikes if you would like to try and bike year round!


In Home Cardio Solution

• Try This! Sample Workout Plan for the novice exerciser:

– Walk at a moderate pace outdoors or march in place indoors for 3-5 minutes

– Walk briskly outdoors or march in place for 3-5 minutes. To increase intensity march faster and pick up your knees

– Alternate between a moderate pace and brisk/more intense pace for 20-30 minutes

• This also can be done bike riding, just change gears to increase intensity or find a hilly area

• Add stair climbing for a more of a challenge


Weight Training Without Weights?

• Yes! Resistance training can be done with just your body weight

• Use the following house-hold items to create a workout

– The stairs

– A stable chair

– A wall

– Milk jugs (1/2 gallon or gallon)

– Soup cans

• Exercise bands can be used for a total body workout. They are inexpensive, don’t take up a lot of space and offer endless possibilities

• Exercise bands are great for those who travel a lot. They are small, light weight and easy to pack in your luggage


Try It! Sample Routine – Just You and Your Body

Warm up 3-5 minutes Jog in place or walk

Pushups 5-15 repetitions Advanced (Left)

Beginners (Center)

Note: Keep your back flat like a table. You can also do pushups on the wall (Right)

Stairs 3-5 minutes Walk up and down the stairs at an intense pace for you

Walk or march in place if you have bad knees

Triceps Dips 10-15 repetitions Use a chair or step.

Advanced: have your legs straight out in front of you

Beginners: keep knees bent to 90 degrees, as shown



Jog in place or walk

3-5 minutes Jog in place or walk

Wall Sit 1-2 minutes Back against the wall, squat down no further then a 90 degree angle, as shown

Note: If you have bad knees, don’t come all the way down

Plie Squat 10-15 repetitions Stand with your feet wider than hip distance, toes pointed out. Squat down

Note: Walk or march in place if you have bad knees

To increase intensity you can hold a milk jug

Stairs 3-5 minutes Walk up and down the stairs at an intense pace for you

Note: Add front and side toe-taps or march in place if you have bad knees



Plank Hold 30 seconds

Keep back in a straight line

Elbows right under shoulders

Abdominals engaged

Bicycles 10-20 repetitions Elbow to knee, keep elbows out, do not pull on the neck

Repeat the routine if you’re feeling good and be sure to stretch after you’ve finished


Live Well, Stress Less – Healthy DietMay 12, 2010


Small Steps for SuccessJanuary 2010


Please visit iLiveLifeWell.comfor more information

Thank you!

Documents

No Weights Required1Company Confidential © 2012 Abbott The Health Coach Experience January 2010 1Company Confidential © 2010 Abbott No Weights Required: