10 LAWS OF CREATING A HEALTHY BODY AND LIFE

Marci Lall Weight Loss & Body Sculpting Specialist

www.marcilall.com

MARCI LALL

Fitness & Lifestyle Management Diploma - GBC

CSEP-CPT

Weight Loss & Body Sculpting Specialist

Toronto, Ontario, Canada

Amazing age of 22

Been personal training since the age of 17

www.marcilall.com

Work Your Transverse Abdominis

Main muscle used when breathing out

Can easily work it by pulling your belly button into your spine

Initially contracts before arms and legs

Work Your Transverse Abdominis

Decreases injury and protects spine

Don’t use it often

Rehabilitate and reconnect communication

Plank w/ Touches

Reverse Crunch

Ab Stabilizer on Ball

Eat Your Veggies

Rich in Vitamins & Minerals

High fibre content

Bioflavonoids

How much should you eat?

Eat Your Veggies

Great nutritional value

Use colours as a guide

Cruciferous Veggies - broccoli, cauliflower, turnip and cabbage

Lutein - corn, dark leafy greens, and peppers

Lycopene - tomatoes, watermelon, pink grapefruit

How Not To Plateau

Plateau - Your body looks the same and you see no more results

Body gets use to the same stimuli, or same exercise which is called adaptation

How Not To Plateau

Best way to break a plateau? Is to change your activity or the way in which you do your activity to make a it a bit more challenging

Interval Training

Anaerobic

High intensity anaerobic interval bout then rest

How Not To PlateauAdd interval training into your routine 3 times per week

Shock your system to work a little harder

Combine and group exercises together

Add flexibility exercises

Squats + Push Press w/ Medicine Ball

Lunge + Bicep Curl

Push Up + Squat Thrust

Protein 101

Growth & Regeneration

More than 21 amino acids

8 essential amino acids

Excellent sources of protein are...

Protein 101

Complete proteins - meat, fish, poultry, eggs, milk, cheese

Incomplete proteins - nuts, legumes, dried peas and beans, chick peas, garbanzo beans, lentils

Complementary proteins - combo of 2 or more of them supply all the amino acids are bodies need

Can be formed in 2 ways

Protein 101 Plant + Animal protein

Plant + Plant

Timing is everything

Milk Products + Grains Complete Proteins

Legumes + Grains Complete Proteins

Milk Products + Legumes Complete Proteins

Nuts or Seeds + Legumes Complete Proteins

Nuts or Seeds + Milk Products Complete Proteins

Cellulite Is A Fact Of Life

Term used to describe fatty deposits under the skin that that externally give the skin a dimpled or orange peeled look

Predetermined by genetics

Normal to have cellulite

Cellulite Is A Fact Of Life

“Cures” such as topical cream/ointments, body wrapping, electric muscle stimulation, liposuction

Your Best solution? Live a healthy lifestyle

Includes: Exercise, and food choices

Have Healthy Bones

Bone density test

Osteoporosis - Brittle Bone Disease

Calcium intake and regular exercise, help prevent osteoporosis

Spine and hip

Have Healthy Bones

At what age should we worry? After age 30

“Silent Disease”

3-5 years recheck

Walk The Pounds OffMany benefits as running

Do it anywhere

Aerobic workout

Easy on joints

Pedometer - Tracks how many steps you take (10 000 steps/day.)

Walk The Pounds OffChange intensity with intervals

2 minutes @ 8 or 9

Add equipment - weight vest, power belt w/ retractable cords, walking poles, weight gloves

Treadmill: “Treading”

Steadily increase incline 3, 6, 9 each for 2 minutes

Do intervals 3.5 - 4.5 for about 45- 90 seconds

Keep Your Balance

Incorporating Balance Training

Proprioception diminishes as we age

Static balance/dynamic balance

Walking down the street and tripping

Keep Your Balance: Benefits

Enhance co-ordination

Keeps sensory feedback sharp and well trained

Recruits movers, stabilizers, and counter balancing forces that imitate everyday activities

Improved postural endurance

Create a new sense of body awareness , body positioning, postural alignment and movement confidence

Integrate both body and mind

Keep Your Balance : ToolsBOSU Ball

Wobble Board

Standing on one leg

Balance Disc

Get Some Balance: Exercises

Single Leg Body Stabilization on BOSU

Stork stand with arm movement

1 legged bicep curls

Work Your “Butt” OffHeredity determines your rear end

Work the muscles properly

Find the muscle, work it through it’s full range of motion at different angles, and then add resistance

Work Your “Butt” Off

Deep Squats

Pelvic Lifts

Lunges

Eat The Foods You Love

Not what you eat...

Indulging on carbs

weakness for pasta,potatoes and bread

Eat The Foods You LoveBest Protein Foods To Add To a Bad Carb Meal

Lean meats

Poultry

Fish

Peanut butter

Nuts

Legumes

Low fat/non fat milk

Yogurt

Cheese

Hard boiled eggs

Soy products

Sun flower or sesame

Eat The Foods You Love

Worst Protein Foods To Add...

Marbled meats

Hamburgers/cheeseburgers

High fat dairy products

Processed meats

Eat The Foods You Love

Cookies, Cakes and Ice Cream

Think in advanced

Apples, oranges, bananas, or pears

For When You Must Have It...

1-2 bites and chew slowly

Best sweets to have...

Recap1. Work your transverse

abdominals

2. Eat your veggies

3. Mix up your workouts

4. Eat protein

5. Cellulite is a fact of life

6. Check your bones

7. Walk your pounds off

8. Keep your balance

9. Work your butt off (Literally)

10. Eat the foods you love

Last But Not Least...

Make good nutrition and exercise fun

Incorporate health and fitness into your life everyday

Be creative

Use common sense

Just keep on moving

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