COMMIT to Get Fit TipS You Can Use ' 'Now'

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COMMIT to Get Fit!TipS You Can Use . .Now.

• Dan Griffin, ACSM Certified
• General Manager, Oxford Athletic Club

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• Digging
• for
• gold?

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Are We Really What We Eat?

• It Depends.
• Studying Rats
• Energy Use
• What Is Metabolism-
• Can You Have A Slow One?

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Flatten Your Abdomen!

• DIET
• Smart Ab Work
• Overload
• Get Rid of the Coat
• Multi Angle Exercise
• Dont Go Overboard

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Your Muscles ARE Your Fuel Burning Engines

• Do you BURN
• it up or Conserve it?

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The Real Fountain of Youth

• WEIGHT TRAINING
• Muscle is Metabolism!
• Calories are Burned by Active Tissue.
• 2lbs. 160/per day
• DO YOU BURN IT UP OR CONSERVE?

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how to Become A Better Butter Burner

• Do You Get Winded During
  Exercise ?
• Aerobic vs Anaerobic-Systemic
• Large Muscles, Make It Last, Dont
  Get out Of Breath!

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The Key Is Calories In - vs - Calories
Out, Right?
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On ThisEven The Experts Agree!
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Just What Mom Used To Say!

• Eat a Balance of Food That Is
• Low Sugar, Lower Fat, Moderate Protein,
  and Plenty of Roughage.
• RESULTS IN
• Less SALT, Fewer ADDITIVES, More VITAMINS.
• Less Diabetes,Heart Disease,Lower BP,
  Less Fat On Your Body.
• Natural vs Synthetic
• TWINKIES-What ARE They Made From?

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Small Numbers Big Changes!

• Small Changes Can Big Results!

• Skim Milk (80 calories zero fat )
• Whole Milk (160 calories 62 fat)
• 2 milk is 31 FAT!
• 80 Calories x 365 Days
  29,200/3,500 8.34
• Calcium Supplementation

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What you DONT need

• Sugar
• Processed Carbs
• Soft Drinks w/Calories
• Salad Dressings High Fat OR High Sugar
• Between Meal MEALS!

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How Do You Feel After a Meal?

• Limit sugar and processed carbohydrates.
• 7-11 BIG GULP has 30 spoons of sugar!
• Mix and match 40-30-30 is a good start.
• Slow down, you move too fast!
• Left-handed eating.
• Put down the utensils after each bite-MEN!
• Post-dinner walks.
• WATER Rule of 3.

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COMMON SENSE

• Moderation vs Elimination
• Time Management
• Dont Expect Overnight Success
• The First 10 lbs VS The Next 10
• Do Those Pills Work?
• Focus On Short Long Range Goals
• Rev Up Your Enzymes
• Exercise Regularly
• Eat Smarter
• Realize You Are In this For Life!
• Engage the Family

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You Need

• Weight control must be your Idea.
• Realistic Plans.
• An invitation to change.
• It is NEVER too Late.
• YES..YOU CAN!

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Putting It All Together

• Be Active EVERY Day!
• Lift Weights.
• Diets DONT Work!
• EAT SMART!-80/20 Rule.
• Make it a Family Affair.
• Irish Style-Carrots, Eggs, and Coffee?