GOAL SETTINGLecture #1

Wellness

A lifestyle based on good choices and healthy behaviors maximizes the quality of life.

You only get one body, make it a healthy one

Wellness is a dynamic process of change and growth.

Wellness

Emotional Wellness Self- Confidence and Self- Control

Intellectual Wellness An active mind is a healthy mind – Never stop

learning

Spiritual Wellness Capacity for love, compassion, forgiveness, joy, etc.

Social Wellness Support system, communication skills

Environmental Wellness Ultraviolet rays, second-hand smoke

Behaviors that Contribute to Wellness

Be Active! The more we ask of our body (bones,

muscles and heart), the stronger they become.

Less active we are, the less we can do. Adaptability- body will adapt to the stress placed

upon it60% of Americans are not reg. active, 25% not at all

active

Benefits of Physical Activity: Short Term, Long Term, Mental and Physical

Less fatigue, self confidence, better cardiovascular health, lower cholesterol, lower risk for cancer, stroke, osteoporosis and type 2 diabetes (most common form)

Leading Causes of Death in U.S.

1. Heart Disease

2. Cancer

3. Stroke

All three are linked to poor diet, inactivity, smoking and excessive alcohol use.

Diet

15% of all deaths in America are diet related,

Diets high in fats, sugars, low fiber, high calories are linked to heart disease, stroke, hypertension, diabetes, and certain kinds of cancer.

Knock out useless CaloriesWater instead of a coke, fruit instead of

chips/fries

Protect Yourself From Disease and Injury

Wellness is not just fitness and diet, also concerns everyday life. Wear a seatbelt Use sunscreen Take vitamins Safe Sex

Unintentional Injuries are the leading cause of death for people over 45 Adopt a safe, responsible behavior

Tobacco and Alcohol

Alcohol consumption is linked to 6 of top 10 causes of death. Kills 85,000 Americans a year

Tobacco is associated with 8 of top 10 causes of death. Kills 435,000 Americans a year

Examine your current Health Status

BMI- Body Mass Index

A measure of body weight that is useful for classifying the health risks of body weight.

Rough estimate; doesn’t distinguish between fat weight and fat free weight (muscle mass).

Not great estimate for short people and athletes; should not be used as a primary means of assessing overall health◦ Underweight- <18.5◦ Normal- 18.5- 24.9◦ Overweight- 25-29.9◦ Obesity Class I- 30-34.9◦ Obesity Class 2- 35- 39.9◦ Obesity Class 3- >39.9

BMI

To Calculate Divide body weight in lbs by 2.2 to

convert into kg’s Multiply height in inches by .0254 to

convert into meters Multiply result of height by itself Divide the result of step 3 by the result

of step 1 Example:165 lbs / 2.2 =75 kg; 5’ 10”=

70 inches * .0254= 1.778 m; 75 kg / 1.778 ^2= 23.724

Other Ways to measure Body Fat

Bod Pod

Skinfold measurements

BIA- bioelectrical impedance analysis

Underwater weighing

Setting Goals for Weight LossWeight Loss requires a behavior

change Change is voluntary, time consuming

and takes a lot of effort.Goals must be:

Obtainable, measureable, and have a timeline

Must recognize the barriers to physical activity- such as poor diet and inactivity.

Partners for weight loss are helpful for support and keeping with your goals.

Readiness for Weight LossPrecontemplation- at this stage,

people are unaware of the health risks of being overweight; believe they are more important things that in life than weight loss at the moment.

Contemplation- at this stage, you plan to take action within the next 6 months; aware of a weight issue and want to do something about it; begin to wonder about courses of action to possibly take.

Readiness for Weight Loss

Preparation- Plan to take action within a month; small changes have begun.

Action- Outwardly changing behavior; requires the most commitment of time and energy; during this time, people try to revert back to their old, bad behaviors.

Readiness to Weight LossMaintenance- Successful behavior

change for at least 6 months; lapses may occur but are quick to reestablish the new desire behavior; lasts 6 months to 5 years.

Termination- final stage No longer tempted to revert back to old

behavior Have a new self-image For weight loss, termination is a little

different DON’T revert back to old behaviors

Plan for Weight Loss

Monitor Behavior and Data Start recording your daily physical

activities and make notes about what you enjoy and dislike.

Look for Patterns Are the days/times that you don’t

exercise, why? Do you eat differently (healthy or

unhealthy) with friends?

Plan for Weight Loss

Set Goals Should be easy to track; take baby steps

at firstPlan of Action

Obtain Information about parks and gyms

Check our your pantry and fridge Reward Yourself▪ If you workout everyday one week, go

shopping or do something fun you wouldn’t normally do

Make a Personal Contract Find a weight loss buddy to help hold

you to it

Stick With It!

If it was easy, everyone would do it

Social Influences

Levels of Motivation

Level of Effort

Stress Barrier

Blaming, Procrastinating, and Rationalization

Exercise Prescription for Weight Loss

Frequency- Daily Intensity- Start with low intensity; use

interval training to increase intensity Try walking at a pace where you can still

carry on a simple conversation

Duration- start off short; increase to 60 minutes are tolerated.

Mode- weight bearing as tolerated; use cardiovascular and strength training together.

Exercise Prescription for Weight Loss (cont.)

Progression- Caloric Expenditure is the goal, time is the main limitation.

Resistance Training- target large muscle groups; progress overtime to heavier resistance and fewer reps.

Variety- change up your workout to keep it interesting.

Caloric Expenditure

Metabolic Efficiency- the ratio of calories expended to calories consumed.

Don’t want balance!!! Will not lose weight.

Want to have a higher amount of calories expended to calories consumed.

The body guards against the loss of fat cells and will try to become metabolically efficient. To lose weight, we must try to reduce metabolic efficiency and lost body fat.

Track Your Progress

Check body weight periodically.

Look at also the amount of energy you have throughout the day.

Look at how your clothes fit differently over time.

Tips For the Day

Set Goals for yourself.

Find a buddy to help you out and motivate you.

Do 15-30 minutes of physical activity (walk, jog, bike, swim or walk up stairs).

Drink a glass of water instead of a soda, include a high fiber food today such as wheat bread, apples, beans or cereal in your next meal.

Think about your ideal image and set realistic goals for yourself with a timeline.