weight loss and fitness tips a new years resolution protocol
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Weight Loss and Weight Loss and Fitness TipsFitness TipsA New Years ResolutionA New Years Resolution
ProtocolProtocol
Andrew’s StoryAndrew’s Story
Over weightOver weight Stressed outStressed out Low sleepLow sleep Aggressive surrounded by aggressionAggressive surrounded by aggression Creative driven by adrenaline Creative driven by adrenaline ““You’re Fired” (one finger/three fingers)You’re Fired” (one finger/three fingers)
Andrews transformationAndrews transformation
LeanLean Stress “tolerant”Stress “tolerant” Better sleep? Better wake!Better sleep? Better wake! Peaceful surrounded by PeacePeaceful surrounded by Peace Creative driven by Calling (no fof) Creative driven by Calling (no fof) You’re Hired!You’re Hired!
Andrew = Me and YouAndrew = Me and You
Statistics for the USStatistics for the US
The trend is alarmingThe trend is alarming Mayan calendar says the end is nearMayan calendar says the end is near CDC says our “ends” are “huge”CDC says our “ends” are “huge” Human anatomy is changingHuman anatomy is changing Human physiology is changingHuman physiology is changing Disease is increasingDisease is increasing Pharmaceuticals are giving false hopePharmaceuticals are giving false hope
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. AdultsBRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
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. 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. 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. AdultsBRFSS, 2001
(*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. 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. 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. 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. AdultsBRFSS, 2008
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
What does it all mean?What does it all mean?
Colorado +++
Oklahoma ---West Virginia---Mississippi---Alabama---South Carolina---
Society is changingSociety is changing
““Time saving devices”Time saving devices” Longer work hoursLonger work hours Dual incomes splits the home dutiesDual incomes splits the home duties Tough economy requires 2Tough economy requires 2ndnd jobs jobs Traffic and distance travel = “butt time”Traffic and distance travel = “butt time” Less time more “fast food”Less time more “fast food” Stress = hunting for fast reward (fof)Stress = hunting for fast reward (fof)
Who is to blame?Who is to blame?
Food industryFood industry Health industryHealth industry Insurance industryInsurance industry Pharmaceutical industryPharmaceutical industry GovernmentGovernment TelevisionTelevision Late night ads for wonder pillsLate night ads for wonder pills Mom and dadMom and dad The guy who stole your parking space outside The guy who stole your parking space outside
Whole Foods Market and made you walk farWhole Foods Market and made you walk far
Back to basicsBack to basics
What goes in must come outWhat goes in must come out Calories in are necessary for daily dutiesCalories in are necessary for daily duties Taking more calories than necessary Taking more calories than necessary
leads to storage (human hibernation?!-leads to storage (human hibernation?!-pima indians with the thrifty gene)pima indians with the thrifty gene)
No limit to what the body will storeNo limit to what the body will store Like leukemia, something is gonna giveLike leukemia, something is gonna give Input must = outputInput must = output
-Output-Output
Basal metabolic rateBasal metabolic rate
www.runnersweb.com/running/bmr.htmlwww.runnersweb.com/running/bmr.html
Metabolic rateMetabolic rate
Complicated but efficient to know how Complicated but efficient to know how many calories you need to balance many calories you need to balance activityactivity
Or….how much activity needed to Or….how much activity needed to balance food intakebalance food intake
METs (metabolic METs (metabolic equivalents)equivalents)
1 MET = 1 cal/kg/hr1 MET = 1 cal/kg/hr
Goal to burn Goal to burn 500500 MET / week MET / week
http://prevention.sph.sc.edu/tools/compendium.htmhttp://prevention.sph.sc.edu/tools/compendium.htm
Fad diets…..Fad diets…..
PritikinPritikin AtkinsAtkins Low fatLow fat South beachSouth beach Weight watchersWeight watchers NutrisystemsNutrisystems Seattle suttonSeattle sutton
Carbs are still Hot!Carbs are still Hot!
Low carbsLow carbs Glycemic indexGlycemic index Glycemic loadGlycemic load
Glycemic Glycemic indexindex
A ranking of A ranking of carbohydrates based carbohydrates based on their effect on on their effect on blood glucose levels blood glucose levels within 2 to 3 hours within 2 to 3 hours after a mealafter a meal
All-BranAll-Bran LowLow 4242
Porridge, Porridge, non non instantinstant
LowLow 4949
Oat branOat bran MediumMedium 5555
MuesliMuesli MediumMedium 5656
Mini Mini Wheats Wheats (wholem(wholemeal)eal)
MediumMedium 5757
Shredded Shredded WheatWheat MediumMedium 6969
Golden Golden GrahamGrahamss
HighHigh 7171
Puffed Puffed wheatwheat HighHigh 7474
WeetabixWeetabix HighHigh 7777
Rice Rice KrispiesKrispies HighHigh 8282
Pictures of Low/High GI Meals &
Snacks
GI = 60 GL = 48 GI = 42 GL = 31
Pictures of Low/High GI Meals & Snacks
GI = 85 GL = 48 GI = 39 GL = 22
Pictures of Low/High GI Meals & Snacks
GI = 83 GL = 19 GI = 14 GL = 1
Pictures of Low/High GI Meals & Snacks
GI = 80 GL = 32 GI = 61 GL = 12
Pictures of Low/High GI Meals & Snacks
GI = 57 GL = 31 GI = 32 GL = 16
Drop off is hunting timeDrop off is hunting time
Don’tDon’t
Bring a knife to a gun fightBring a knife to a gun fight Drive drunkDrive drunk Have sex until you are marriedHave sex until you are married Go food shopping hungryGo food shopping hungry
HormonesHormones
Candace Pert- Molecules of emotionCandace Pert- Molecules of emotion Every living cell has the potential to make Every living cell has the potential to make
hormone to survivehormone to survive Not just the brain or gut anymoreNot just the brain or gut anymore Hostile environment=fof hormonesHostile environment=fof hormones Peaceful environment=love hormonesPeaceful environment=love hormones
Where am is Dr Saguil Where am is Dr Saguil going?going?
How to choose you swordHow to choose you sword Pick you poisonPick you poison Find your “bag baby” (Austin Powers)Find your “bag baby” (Austin Powers) Search and find an activity that will keep Search and find an activity that will keep
you coming back for more and is you coming back for more and is multifaceted to light you up!multifaceted to light you up!
Run/swim/bikeRun/swim/bike
Running is easy, but ease into itRunning is easy, but ease into it Swimming is nice in a warm pool but Swimming is nice in a warm pool but
most people don’t like swimmngmost people don’t like swimmng Bike is good for ½ the yearBike is good for ½ the year ……..or there is indoor (boring!) tri’s..or there is indoor (boring!) tri’s
Dr Saguil’s 3 starsDr Saguil’s 3 stars
La Fitness NapervilleLa Fitness Naperville (630) 303 9341-(630) 303 9341-(Demir) 49/m +149 enrollment(Demir) 49/m +149 enrollment
Lifetime Fitness WinfieldLifetime Fitness Winfield
(630) 393 2600(630) 393 2600 -59/m +(179+85) initiation fee -59/m +(179+85) initiation fee
Parks Plus Fitness Parks Plus Fitness
(630) 871 6713(630) 871 6713 -37m with varying plans for age and number people-37m with varying plans for age and number people
Dr Saguil’s 4 starsDr Saguil’s 4 stars
Planet Fitness NapervillePlanet Fitness Naperville (630) 416 7200(630) 416 7200 -21/m for a year -21/m for a year
Cardinal Fitness Glen EllynCardinal Fitness Glen Ellyn (630) 790 0306 (630) 790 0306 -20/m monthly-20/m monthly
Wheaton CollegeWheaton College (630) 752 5146(630) 752 5146 -125/quarter + 30 initiation fee -125/quarter + 30 initiation fee
College of DuPageCollege of DuPage (630) 942 2364 (630) 942 2364 -80/ 3month or 40/3month >60y/o-80/ 3month or 40/3month >60y/o
Dr Saguil’s 5 starsDr Saguil’s 5 stars
Bikram YogaBikram Yoga Naperville 630 428-9644, St Charles Naperville 630 428-9644, St Charles
Dick Ponds Lisle or Carol StreamDick Ponds Lisle or Carol Stream (630) 357-6884(630) 357-6884 or (630) 665 3316or (630) 665 3316 -Walk to Run Groups -Walk to Run Groups
SpokesSpokes (630) 690 2050 (630) 690 2050 – 4x a week non elite riding group– 4x a week non elite riding group
Morton ArboretumMorton Arboretum (630) 968-0074 (630) 968-0074 cross country skiing or snow shoeing (Wednesday discount cross country skiing or snow shoeing (Wednesday discount
entry with $8.00/pair snow shoesentry with $8.00/pair snow shoes
Dr Saguil’s Honorable Dr Saguil’s Honorable MentionsMentions
Tai Chi/Qi Gong Tai Chi/Qi Gong The Lightheart Center Winfield 630 260-1084The Lightheart Center Winfield 630 260-1084
Dahn YogaDahn Yoga Naperville 630 505-0809Naperville 630 505-0809 AikidoAikido College of DuPage 630 942 2364 College of DuPage 630 942 2364
Personal trainers…Personal trainers…
Excellent for the moneyExcellent for the money Need to find someone who is certified Need to find someone who is certified
and gifted.and gifted. Licensed personal trainers, certified Licensed personal trainers, certified
strength coaches, certified yoga strength coaches, certified yoga instructors, certified kinesiologist…..instructors, certified kinesiologist…..
Talk around and save up $Talk around and save up $ ““see one, do one, teach one” see one, do one, teach one”
Bob Gajda (Ric’s fav)Bob Gajda (Ric’s fav)
www.gajdahealthplus.comwww.gajdahealthplus.com Former Mr America, Former Mr America,
UniverseUniverse Hoffman Estates, Hoffman Estates,
BannockburnBannockburn
Fear avoidance behavior Fear avoidance behavior sometime prevents sometime prevents adventuring out to find a adventuring out to find a new passion for the new passion for the appropriate age….appropriate age….
Previous injuryPrevious injury Chronic pain flare upChronic pain flare up Fibromyalgia set backsFibromyalgia set backs You attract what you are….You attract what you are…. ““Turn that frown upside down”Turn that frown upside down”
““Do it with a doctor”Do it with a doctor”
Sports medicineSports medicine Physical medicine and rehabilitationPhysical medicine and rehabilitation NaturopathNaturopath ChiropractorChiropractor Physical therapyPhysical therapy
ACSM / AHAACSM / AHA
30 min moderate intensity 5x wk30 min moderate intensity 5x wk
20 min vigorous intensity 3x wk20 min vigorous intensity 3x wk
The talk test:The talk test:
moderate=sweat + chatmoderate=sweat + chat
vigorous=faster heart, inc breath,vigorous=faster heart, inc breath,
short sentencesshort sentences
http://www.cdc.gov/physicalactivity/downloads/PA_Intensity_table_2_1.pdfhttp://www.cdc.gov/physicalactivity/downloads/PA_Intensity_table_2_1.pdf
Moderate activity (3-6 Moderate activity (3-6 METs)METs)
walk brisk (3-4 mph)walk brisk (3-4 mph)
bike (10-12 mph)bike (10-12 mph)
swimmingswimming
house cleaninghouse cleaning
walk lawn power mowerwalk lawn power mower
Vigorous activity (>6 Vigorous activity (>6 METs)METs)
hikinghiking jogging (5mph)jogging (5mph) running (7mph)running (7mph) bike (12-14 mph)bike (12-14 mph) tennis singlestennis singles swimmingswimming shovelingshoveling
Big problem….Big problem….
How can the How can the healerhealer healheal those who need those who need healinghealing when the only way to when the only way to healheal is with is with prescriptions or steel?prescriptions or steel?
Most doctors are not practicing what they Most doctors are not practicing what they preach......but may be covered by preach......but may be covered by insurance or flex benefit spending or insurance or flex benefit spending or health savings account or care credithealth savings account or care credit
www.carecredit.comwww.carecredit.com
The “Alternatives”…The “Alternatives”…
Yoga therapyYoga therapy ReikiReiki Thai massageThai massage RolfingRolfing Tui naTui na Marma therapyMarma therapy
Nickle and dime your way Nickle and dime your way to better health!to better health!
PodometerPodometer StairsStairs Accept the extra tripsAccept the extra trips Park farPark far Leave early Leave early Find fitness in everything you doFind fitness in everything you do Be in an adventure every dayBe in an adventure every day More calories burned in a day than 60 min of More calories burned in a day than 60 min of
exerciseexercise
YOGA! YOGA! YOGA!YOGA! YOGA! YOGA!
Thanks for being healthy!Thanks for being healthy!
www.herbal411.comwww.herbal411.com
Claire Diab – Founder American Yoga Academy
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