Recommending a Benefits Strategy

1
Recommending a Benefits Strategy

• for Today and Tomorrow

2
What is your Health Care Cost
Containment Strategy?

• for Today and Tomorrow

3
How far can an employer go toward mandating
wellness in the workplace?
4
By 2016 Health Care Costs are projected to reach
4.2 trillionThis represents 20 of every dollar
we spend!

• Here comes a perfect storm in the workplace
  driven by three factors.
• One Medical costs are accelerating
• Two Employees and dependents have more
  health needs than ever before with an obesity
  epidemic, tobacco related illness and sedentary
  life styles
• Three A great skilled worker shortage lies just
  ahead

5
Having a healthy workforce is enormously
beneficial.Wellness Works!
6
Results of a Healthy Workforce

• Productivity goes up
• Turnover goes down
• Workplace injuries decline
• Disabilities decline
• Work life expands
• Morale improves
• Applicants gravitate to a healthy workplace

7
Tomorrows ChallengeMandating Employee Wellness

• What is a mandatory Wellness Plan?
• Requires employees to participate
• Imposes a penalty if you do not participate
• Must take a health risk assessment, blood
  pressure, cholesterol, BMI, fasting glucose etc.
• If an employee refuses to participate they lose
  coverage
• Some plans even assign professional health
  coaches who will draw up action plans and will
  follow up to monitor progress
• Note An incentive that is conditioned on
  participation in a health program, rather than
  achievement of a particular health target or
  standard, generally is not discriminatory under
  HIPAA.

8
Tomorrows ChallengeMandating Employee Wellness

• While it may seem like a contradiction that an
• employer can maintain a health fitness program
  targeting obesity
• while protecting overweight employees from rude
  or demeaning
• treatment, this is exactly what the future
  promises. In a sense,
• this is no more complex than applying the golden
  rule to wellness.
• Almost all people want wellness, yet few want
  to be insulted or
• teased in their efforts to become well.
• Source The 2008-2009 Littler Report Employer
  Mandated
• Wellness Initiatives The Continuum from
  Voluntary to Mandatory Plans.

9
Mandatory Wellness Plans ROI is from 2 to 10
for every dollar invested in a wellness plan.

• INSIDE THE PLAN HIPAA
• Rewards or penalties cannot
• exceed 20 of total cost
• Reasonably designed to promote
• health or prevent disease
• Annual eligibility
• Alternative standards for
• participants with medical
• conditions
• Plan material must disclose
• alternatives and waiver

• OUTSIDE THE PLAN
• Disability discrimination
• Age discrimination
• Workers compensation
• retaliation claims
• Lawful off-duty conduct
• Privacy statutes
• Collective bargaining agreements
• Retaliation claims

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11
Obesity Trends Among U.S. AdultsBRFSS, 1990,
1999, 2008
(BMI ?30, or about 30 lbs. overweight for 54
person)
1999
1990
2008
No Data lt10 1014
1519 2024 2529
30
12
Obesity Trends Among U.S. AdultsBRFSS, 1985
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
13
Obesity Trends Among U.S. AdultsBRFSS, 1990
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
14
Obesity Trends Among U.S. AdultsBRFSS, 1991
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
15
Obesity Trends Among U.S. AdultsBRFSS, 1995
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
16
Obesity Trends Among U.S. AdultsBRFSS, 2000
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 20
17
Obesity Trends Among U.S. AdultsBRFSS, 2001
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
18
Obesity Trends Among U.S. AdultsBRFSS, 2002
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
19
Obesity Trends Among U.S. AdultsBRFSS, 2005
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
20
Obesity Trends Among U.S. AdultsBRFSS, 2006
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
21
Obesity Trends Among U.S. AdultsBRFSS, 2008
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
22
Medical Complications of Obesity
Idiopathic intracranial hypertension
Pulmonary disease abnormal function obstructive
sleep apnea hypoventilation syndrome
Stroke
Cataracts
Nonalcoholic fatty liver disease steatosis steatoh
epatitis cirrhosis
Coronary heart disease Diabetes
Dyslipidemia Hypertension
Severe pancreatitis
Gall bladder disease
Cancer breast, uterus, cervix colon, esophagus,
pancreas kidney, prostate
Gynecologic abnormalities abnormal
menses infertility polycystic ovarian syndrome
Osteoarthritis
Phlebitis venous stasis
Skin
Gout
23
Health Risk Factors Matter ..

• Lets learn about each employees
• Metabolic Syndrome Risk Cluster
• HDL Cholesterol
• Triglycerides
• Waist Circumference
• Blood Pressure
• Fasting Glucose

24
Now lets Graph these Important
Risk Factors ...

• Complete a Health Risk Assessment Form
• Perform Biologics (BP HDL vs. LDL Waist Size,
  Glucose)

Recommended Obesity Class I
Obesity Class II Obesity Class III
25
Increase your Wellness Score!

• Culture Change will focus on

• Losing weight
• Feeling better
• Looking better
• Living Life betterLong Term

What does this 10 week program look like?
26
10 Week Program will address

• Eating habits
• Hunger
• Hydration
• Exercise
• Personal health habits

27
Program Specifics

• Initial Requirements
• Health Risk Assessments must be completed
• Health Screenings (offered on-site)
• A personalized Health Profile and Summary is
  provided on-site
• If a person has three or more of the five Risk
  Factors out of synch then a Health Coach is made
  available to go over the results with the person.
• If a Classroom Experience is deemed necessary the
  person is enrolled
• The simple Program message is, It is not what
  you eat, but how and when you eat that matters!

28
Classroom Specifics

• Instructor Led
• 30 to 40 participants at a time
• One day per week over the lunch-hour
• Weigh in and hear status updates from
  participants
• Weekly lesson
• Attendance is mandatory
• There is a 150 charge if you do not complete the
  course (otherwise it is free of charge)
• Can get an on-line instructor led program too

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How Do you translate clinical information into
Savings?

• As you improve basic health you reduce the
  frequency and severity of health plan claims,
  resulting in
• More appropriate use of Dr. office visits and Rx
  usage
• Fewer unnecessary Dr. office visits
• Less Rx use for modifiable behavior-driven
  medical needs
• Fewer Emergency Room visits
• Fewer inpatient admissions
• Shorter length of stays for appropriate hospital
  inpatient care

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How Do you translate clinical information into
Claims Savings?

• If your BMI is under 30 and your Glucose is 50 to
  99 then lets say the health plan cost is 1000
  per claimant.
• If your BMI is over 30 and your Glucose is 50 to
  99 then the cost per claimant is 1,134.
• If your BMI is under 30 and your Glucose is 100
  to 150 then the cost per claimant is 1,768.
• If your BMI is over 30 and your Glucose is 100 to
  150 then the cost per claimant is 2,252.

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First things first

• Get a physical!
• Your physician MUST be involved in this process
  with you. They can check for any asymptomatic
  pre-existing conditions and will provide you with
  ideal body composition stats just for you. (Avoid
  the generic recommended weight tables)

32
Motivation

• What/who made you think you need to lose weight?
• Where does your motivation come from?
• The only motivational source that will facilitate
  success is internal emotional motivation
• True strength comes from your heart not your
  muscles!

33
Support

• Who is on your side? (friends, family, spouse,
  co-workers)
• Is there anyone who will do it with you?
• Get commitment for the long haul and be open to
  accountability
• Find a source that will be compassionate and not
  critical

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The human body, what an amazing MACHINE!

• Like a car no maintenance bad fuel long-term
  problems and premature failure
• GUARANTEED!

From this
To this
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I feel fine, why do I need to change anything?

• Currently 34 of U.S. Adults 20 morbidly obese
  (was 15 in 1976)
• Currently 31.9 of U.S. Children 2 19 morbidly
  obese ( was 5 in 1976)
• Currently up to 1/3 of U.S. medical care
  expenditures Obesity or lifestyle related
• Heart disease at the top of the list for death 10
  years running, only ¼ of the cases genetically
  linked, otherwise categorized as preventable!
• See a trend here? This is just the tip of the
  iceberg!
• Source cdc.gov

36
Body systems

• Musculoskeletal (muscle bone)
• Cardiovascular (heart, veins, arteries)
• Respiratory (lungs)
• Neurological (brain and nerves)
• Digestive (stomach, intestines, etc)
• Endocrine (hormones/glands)
• Metabolic (liver, pancreas, etc)

37
Optimal system function and care

• Musculoskeletal resistance exercise!
• Promotes muscle strength, promotes connective
  tissue strength (ligaments and tendons), promotes
  bone density strength
• System is designed to work hard, lack of exercise
  causes atrophy, energy loss, and radically
  increases potential for injury

38
Optimal system function and care cont.

• Cardiovascular cardio respiratory exercise!
• Bouts of long duration cardio respiratory
  exercise not only burn calories, it increases the
  efficiency of the heart to distribute blood to
  all of your bodys systems
• Lack of exercise causes fatigue, promotes poor
  circulation efficiency, diminished stroke volume,
  increased risk of heart disease, risk of
  premature death

39
Optimal system function and care cont.

• Respiratory system cardio respiratory exercise!
• Increases oxygen uptake efficiency, increases
  carbon dioxide eradication efficiency, increases
  energy, increases endurance, facilitates long
  duration activities
• Smoking not only increases potential for lung
  cancer, it can impair lung function by up to 90
  in just 10 years!
• YOU ONLY GET ONE SET FOLKS, TAKE CARE OF THEM
  OR IT WILL COST YOU!

40
Optimal system function and care cont.

• Neurological system ALL EXERCISE AND ACTIVE
  LIFESTYLE!
• The human brain is the worlds most powerful and
  complex computer, the more you use it and
  stimulate it the more powerful and efficient it
  becomes!
• WARNING! MOST HERBAL AND STIMULANT BASED DIET
  PILLS AFFECT YOUR NEUROLOGICAL SYSTEM AND CAN
  PERMANENTLY IMPAIR FUNCTION OR EVEN KILL YOU!
• THEY ARE NOT FDA REGULATED!

41
Optimal system function and care cont.

• Digestive system quality fuel for life!
• Primary function is to breakdown and allocate
  fuel resources for all body systems.
• Care eating whole/natural foods in modest,
  balanced portions 4 6 times per day and staying
  sufficiently hydrated, consuming sufficient fiber
• This system was not designed to break down and
  process chemical preservatives, shelf
  stabilizers, color additives, chemical flavor
  enhancers, or artificial foods
• Lack of care will decrease energy, slow
  metabolism, increase fat storage, can lead to
  stored toxins in digestive tract, impair total
  body systems function, can and will cause
  permanent organ damage!

42
Optimal system function and care cont.

• Endocrine system chemical/hormone balance
• Includes Pancreas, pituitary, hypothalamus,
  adrenal glands, reproductive glands
• Affected adversely by poor lifestyle habits (bad
  nutrition, smoking, alcohol use, drugs, and again
  DIET PILLS!)
• Care caring for all of the afore mentioned
  systems will directly promote endocrine health
• WARNING! FAILURE OF THESE SYSTEMS HAVE DISASTROUS
  CONSEQUENCES THESE CHEMICAL BALANCES ARE
  EXTREMELY SENSITIVE!

43
Optimal system function and care cont.

• Metabolic system fuel exerciseENERGY!
• Fed by digestive and muscle systems, the
  metabolic system regulates energy allocation
  through fuel processing/storage
• Becomes more efficient with increased demand! The
  more you exercise (demanding energy resource, the
  more efficient your metabolic rate is) Bad fuel
  bad lifestylepoor energy
• WARNING! HERBAL AND STIMULANT BASED DIET PILLS
  ADVERSELY AFFECT METABOLIC FUNCTION AND CAN LEAD
  TO PERMANENT LIVER DAMAGE!

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This is what can happen if you do not take care
of yourself

• Obesity
• Type II diabetes
• Congestive heart failure
• Cancer
• Hypertension
• Osteoporosis
• Liver disease
• Joint problems
• Breathing difficulty
• Chronic injury
• Depression
• DEATH!

MOST OF THESE CAN BE AVOIDED BY JUST SIMPLY
BECOMING MORE AWARE OF YOUR HEALTH AND MAKING
CONSCIOUS DECISIONS ABOUT NUTRITION, EXERCISE,
ACTIVITY, HABITS, AND LIFESTYLE!
45
Preventable disease

• Smoking/tobacco use
• Alcohol, health effects and increased risk
• Obesity, cause and effect

46
Smoking

• Tobacco is the only product in the U.S. that
  causes death and disability when used as intended
  the single, most preventable cause of death in
  the U.S.
•    Every year, tobacco use kills more Americans
  than World War II and the Vietnam War combined.
  Thats more than 440,000 smoking-related deaths
  every year the equivalent of three 747s being
  downed every day without any survivors.
• Source gdcada.org

47
What makes smoking so lethal?

• Short-Term EffectsThe bodys response to
  nicotine is immediate causing short-term
  increases in blood pressure, heart rate, and
  blood flow from the heart. Nicotine also causes
  arteries to narrow,5 while carbon monoxide
  reduces the amount of oxygen the blood can carry
  two side effects which create an imbalance in
  the demand for oxygen by the cells and the amount
  of oxygen the blood is able to supply.6
•  
• Long-Term EffectsSmoking can cause chronic lung
  disease, coronary heart disease, and stroke, as
  well as cancer of the lungs, larynx, esophagus,
  mouth, and bladder.7  Smoking is also known to
  contribute to cancer of the cervix, pancreas, and
  kidneys.8
•    Smokeless tobacco and cigars also have deadly
  consequences including lung, larynx,
  esophageal, and oral cancer.
• Source gdcada.org

48
What smoking looks like from the inside
Throat cancer
49
Benefits of cessation

• Your body begins to heal within 20 minutes after
  your last cigarette. The poison gas and nicotine
  start to leave your body. Your pulse rate goes
  back to normal. The oxygen in your blood rises to
  a normal level.
• Within a few days you may notice other things
• Your senses of taste and smell are better.
• You can breathe easier.
• Your "smoker's hack" starts to go away. (You may
  keep coughing for a while, though.)
• The nicotine leaves your body within three days.
  Your body starts to repair itself. At first, you
  may feel worse instead of better. Withdrawal can
  be hard. But they are a sign that your body is
  healing.
• Source cdc.gov

50
How to quit

• First step is to make the decision based off of
  the right motivational factors
• Expect withdrawal and cravings, plan diversions
  accordingly
• Eliminate opportunity for temptation
• Be accountable to someone (friend, family,
  spouse)
• Understand that every cigarette you refuse to
  smoke is an investment in your life and family
• Know that each day you go without gets easier
• Do not pass out when you see how much money you
  will save long term (can literally be a second
  college or retirement fund!)

51
Alcohol

• Long Term EffectsProlonged, use of alcohol (even
  moderate) can lead to addiction (alcoholism).
•    Long-term effects of consuming alcohol (even
  moderate quantities) can lead to      
  permanent damage to vital organs       several
  different types of cancer      
  gastrointestinal irritations, such as nausea,
  diarrhea, and ulcers        malnutrition and
  nutritional deficiencies       sexual
  dysfunctions       high blood pressure      
  lowered resistance to disease
• Source gdcada.org

52
What the effects of alcohol look like inside
Throat cancer
Alcohol smoking increases risk of throat cancer
by as much As 70
53
Alcohol, the other side of the coin
Untimely death of self and others
Depression and hopelessness
Teen alcohol abuse
Infidelity and divorce
54
Consider this

• Social drinkers are responsible for the majority
  of alcohol related traffic deaths (21,634 alcohol
  related deaths/homicides in 2006)
• Social drinkers show a higher rate of unintended
  pregnancy and STD transmission
• Majority of alcoholics began as social drinkers
• Domestic abuse is more prevalent with social
  drinkers
• 12,928 alcohol liver disease deaths (2006)
  persons 50 years of age and under
• Souce cdc.gov

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What are we saying here?

• Alcohol is poison, it has no nutritional
  benefits, can pose serious health risks, and
  altered consciousness can lead to life changing
  consequences
• Simple cost/benefit when considering drinking, if
  you have to justify it, you probably should not
  do it
• Good moderation
• Better sparse moderation
• BEST find an alternative

56
Obesity

• Since the mid-1970s, the prevalence of obesity
  and overweight has increased dramatically in the
  United States. The prevalence of overweight has
  tripled among children and adolescents, and
  nearly two out of three adult Americans are
  either overweight or obese.
• Source ers.usda.gov

57
The numbers

• Overweight and obesity costs total 117 billion
  in the United States. Direct cost is 61 billion.
  Indirect cost is 56 billion. Direct costs
  include the cost of physicians and other
  professionals, hospital and nursing home
  services, the cost of medications, home health
  care and other medical durables. Indirect costs
  include lost productivity that results from
  illness and death.
• Lost productivity costs related to obesity (BMI gt
  30) among Americans ages 17-64 is 3.9 billion.
  This value considers the following annual numbers
  (for 1994)
• -Workdays lost related to obesity 39.3
  million-Physician office visits related to
  obesity 62.7 million-Restricted activity days
  related to obesity 239.0 million -Bed-days
  related to obesity 89.5 million
• Source american heart association

58
What obesity looks like on the inside
Fatty liver disease
Body scan showing subcutaneous fat and visceral
fat
59
Why do we get fat?

• Fat storage is a primal survival mechanism meant
  to protect us from famine
• Fat is simply stored energy meant to sustain life
  function
• Modern foods are energy calorie dense and
  nutrient deficient and are easily stored as fat
• Many live convenience based lives and do not
  exercise or make conscious nutrition decisions
• Chemical additives slow metabolic function and
  promote fat storage
• Weight loss industry sets consumers up for
  failure by promising miracles in a bottle,
  magic diet secrets, or fat eradicating
  exercise gizmos
• LACK OF EDUCATION!

60
Now how do we get rid of fat?

• This is easier than you may think
• Optimum nutrition, exercise, reduce
  stress/anxiety, healthy activities, and a good
  attitude
• Consume maintenance calorie intake or no greater
  than 10 caloric deficit and displace additional
  calories through exercise and activity (for
  optimal metabolic performance)

61
How do we get rid of fat cont..

• diet is another word for structured failure!
• Balance is a key component in both success and
  longevity
• Seek academic based sources of education.
  Knowledge is power!
• Work harder, consume lessthe energy has to come
  from somewhere

62
Why weight loss is not always the ultimate goal

• The popular opinion a pound of muscle weighs
  more than a pound of fat is a myth. A pound is a
  pound is a pound, muscle, bricks, or fat!
• Fat eradication is the focus, not just total body
  weight.
• Cutting too many calories leads to muscle loss
  not fat loss but could make you weigh less. Do
  not rely solely on the scale.

63
Diet pills, making the nation fatter and the
weight-loss industry richer!

• Adversely affect sensitive endocrine (chemical)
  balances often permanently and can diminish your
  natural metabolic processes
• Most rely on a diuretic effect for rapid weight
  loss (yep youre losing water not fat)
• Neurological stimulants can create nervousness,
  light headedness, heart attack, and even DEATH!
  With NO proven fat loss effects
• Digestive manipulation supplements (ALLI for
  instance) cause uncontrollable flatulence, oily
  discharge, gastric cramping, enzyme damage, just
  to start. And they ARE NOT PROVEN TO WORK!
• UN-REGULATED UN-PROVEN UN-SAFE!

64
Infomercial gadgets take you for a ride alright

• Play on the emotions of those seeking weight
  loss, fitness, and better health
• Creative marketing schemes
• The Money Back Guarantee scam wants you to be
  too embarrassed to return the item or make the
  item too cumbersome to re-package to return
• Play on popular myths (working abs makes your
  tummy slimmer) Not true!
• Touts exercise as easy if its EASY its
  activity not exercise and youre benefits are
  minimal.
• Nutrition Exercise Active lifestyle weight
  loss and good health
• Thats it, no gimmicks or gadgets necessary!

65
Food Gas, diesel, or rocket fuel

• Body knows food as fuel and NOTHING ELSE!
• Primal instincts use it or store it
• Poor quality poor performance
• What is good, what is bad?
• What about cravings?
• If you cannot pronounce it, you probably should
  not eat it
• Metabolism boosters and killers!

66
What is good, what is bad?

• Good food Natural, un-processed, low fat
  (saturated/hydrogenated/trans), low sugar,
  naturally prepared, as close to raw as possible,
  simple foods
• Bad food Processed (cannot pronounce the
  ingredients), high fat (especially
  saturated/hydrogenated/trans), high sugar, low
  nutrient/high calorie

67
Heres the examples of the good stuff

• Quality proteins Lean poultry, fish, egg whites,
  soy, lamb, veal, 93 lean or leaner beef, nuts
• Quality fats Extra virgin olive oil, walnut oil,
  fish oil, flax oil, canola oil
• Quality Carbohydrates 100 whole grain breads
  and pasta, oats, barley, millet, brown rice,
  sweet potatoes
• Fresh fruits and veggies in abundance!
• Miscellaneous Salsa, fat free salad dressing
  (watch for high sugar), fat free popcorn, Mrs.
  Dash (the queen of flavor!), Splenda, Smart
  Balance spread

68
This is the stuff that will get you!

• Fast food (average meal is 1,200 1,500
  calories!)
• Processed foods (preservatives, additives,
  color enhancers, shelf stabilizers, artificial
  flavors, artificial colors, fillers, etc) the
  body does not process this stuff well or utilize
  it, most can be harmful in quantity!
• High sugar foods (baked sweets, snack foods,
  candy, some energy bars)
• Deep fried (this is a given!)
• Animal fat (fatty cuts of protein)
• Full fat dairy
• Convenience foods

69
Reading the labels

• Notice the servings per container this is a
  multiplier. i.e 350 calories per serving x 3
  servings per container (but it looks like a
  single serving) 1,050 calories per container.
• This applies to the fat, and sodium as well and
  can add up quickly!
• MOST WILL NOT EVEN NOTICE!

70
An example
1 Ounce per serving, 6 servings per container,
160 calories per serving 960 calories for
small 6oz container! For many, this small
can of Pringles would be a mid-day snack or a
side to a lunch or dinner item This stuff adds
up quickly and can be very deceiving!
71
Examples of smart meals

• Breakfast Oatmeal sweetened with berries and
  Splenda, 1 serving egg beaters scrambled in olive
  oil with mushrooms and green onions, 4oz
  natural/unsweetened juice
• Snack small apple w/natural peanut butter (2
  tsp)
• Lunch Wrap (whole wheat tortilla) roasted
  chicken breast, low fat cheese, low cal honey
  mustard, apple slivers, and baby spinach
• Snack 1c fat free cottage cheese 2 oz fresh
  berries
• Dinner BBQ roasted chicken breast with steamed
  broccoli and dinner salad (light dressing)

72
Hydration

• Supports efficient muscle contraction,
  digestion, thermo-regulatory system (sweating),
  blood viscosity, skin health, metabolic
  efficiency, nutrient/toxin transport, energy
  levels, tissue and cell health.
• 100 pure H2O is optimal, typical adult should
  drink 16oz per hour for 8 hour day (128oz total)
• Caffeine, alcohol, diet pills, and certain foods
  act as a diuretic and will require even more
  water intake
• NO soda pop is not the same as water (if your
  body could use CO2 you would not exhale!)
• Decaffeinated coffee and green tea sweetened with
  Splenda are fine

73
How many calories?

• Not the most important factor, but relevant
• Harris Benedict equation is simplest
• Women BMR 655(4.35 x weight in pounds) (4.7x
  height in inches) (4.7x age in years) x
  activity quotient maintenance calories 10
  weight loss calories
• Re-calculate for every 10 pounds lost
• This is in the book (broken down) and there are
  numerous calculators on the web

74
Nutrition summary

• Keep it natural, simple, frequent, and in
  moderation
• Eat for the purpose of eating and nothing more,
  emotions do not burn calories and
  junk/convenience foods should be seen as not fit
  for human consumption!
• Stay hydrated your body needs the water to
  function
• You do not need to be a Dietician or Nutritionist
  to make sound decisions. However seek education,
  the Nutrition For Dummies books are fantastic
  sources of easy to understand information without
  the hype
• Plan ahead, pre-made meals are cheaper, more
  convenient, and healthier than on the go foods

75
Exercise time!

• What is exercise?
• Now why would I want to do that?
• Can I just go ride on something at the health
  club?
• I dont have time to exercise
• Cardio vs. Strength training cant I just do one
  or the other?

76
What is exercise?

• Exercise is simply the action of invoking
  composition and systems adaptation stimulus upon
  the body through movement and locomotion
• Believe it or not, the body will not change
  unless you give it a reason to

77
Now why would I want to do that?

• The benefits of regular (4 times per week)
  exercise are immense!
• More energy, reduced effects of aging, stronger
  bones/muscles, higher metabolism, increased
  neurological capacity/efficiency, healthier body
  composition, more active lifestyle, better self
  image, better quality of life, and the list is
  literally infinite!
• YOUR BODY WAS DESIGNED TO WORK HARD, IF YOURE
  NOT, YOURE HURTING YOURSELF!

78
The skinny on the health clubs

• Most machines isolate muscles in an un-natural
  plane of motion and can injure you permanently
• Machine training is very inefficient for weight
  loss
• Learn how to use the functional gear balls,
  bands, free weights, discs, etc.
• Get educated (avoid sources that try to sell you
  something) For Dummies books are great!
• Mix it up and have fun with exercise!

79
Examples of free form exercises
80
Exercise basics

• Plan ahead, know what you are going to do and how
  you are going to do it
• Keep records. Exercises, weight, reps, sets, etc.
  and plan for progression
• Avoid social interaction (if youre standing
  still youre wasting time) try to stay on task
• Whole body (upper push/pull, lower squat/lunge,
  core plank exercises,) circuit training is most
  efficient

81
Developing an exercise program

• Find at least 6 push exercises that use different
  modalities (dumb bell, body weight, bands,
  barbell, etc.)
• Find at least 6 pull exercises that use different
  modalities (dumb bell, body weight, bands,
  barbell, etc.)
• Find at least 6 lower body exercises that use
  different modalities (body weight, barbell, dumb
  bell, ball, etc)
• Find at least 6 core exercises (plank front/side,
  bosu/ball plank, v-sit, russian twist, etc)
• Find at least 6 active rest movement exercises
  using different modalities (calisthenics, step,
  treadmill, elliptical trainer, etc)

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Developing an exercise program cont

• Create a circuit consisting of at least five
  exercises using an exercise from each of the
  above categories. Mix it up each day.
• Work 15 20 reps per exercise with as heavy a
  weight as you can handle safely (with good form)
• Minimize rest between exercises

83
Cardio vs.. Strength

• Cardio is aerobic (oxygen, carbohydrate, fat
  fueled) long duration/moderate intensity
  exercise. Examples running, biking, stair
  master, calisthenics, etc meant to burn calories
  and increase cardiovascular health
• Strength is anaerobic (ATP/CP fueled) short burst
  high intensity exercise meant to strengthen
  muscle, bone, connective tissue
• Both components are VITAL to a proficient
  exercise program and can be achieved with
  functional circuit training

84
Having time to exercise

• Do not find time to exercise, MAKE time to
  exercise!
• Plan ahead and work daily exercise into your
  schedule even if it is 30 minutes in the morning
  and 30 minutes in the evening
• Understand that exercise facilitates activity and
  the more you exercise the better you feel
• Embrace the challenge and strive for more!

85
Exercise safety

• NEVER do anything youre unsure about
• NEVER be afraid to seek professional advice
• NEVER lift more than you can handle with PERFECT
  form
• NEVER continue if you become light headed,
  nauseous, dizzy, or stop sweating
• NEVER get distracted when exercising
• AVOID obsession there can be too much of a good
  thing
• ALWAYS warm up and cool down
• ALWAYS stretch (dynamic/static, never ballistic)

86
Activity vs. exerciseWhats the difference?

• Exercise facilitates activity and is meant to be
  work. The body does not change unless you give it
  a reason to!
• Going well beyond the comfort zone to the
  results zone higher intensity is better!
• Get involved with community programs, play with
  the kids, join a sports league, become active
  with a bike riding or power walking group, plan
  outdoor activities

87
Its not that easyOH REALLY?

• Humans are creatures of habit, and bad habits can
  be replaced with positive habits
• Attitude, you have what you say
• Eliminating/distancing from temptations
• Evaluating your priorities
• Get educated
• Life is not just about you
• Make conscious/informed decisions

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SIMPLE FIX!

• Eat clean, balanced, nutrient rich foods
• Exercise regularly (cardio resistance)
• Stay active (sedentary lifestyle is harmful)
• Eradicate bad habits. Alcohol, smoking, drugs
  (including weight loss or performance enhancing
  supplements) are all toxic to your body and hurt
  you every time you do it. Think about it, why
  would anyone intentionally poison themselves?
  Makes no sense does it?
• Embrace life, it is a beautiful gift that should
  be treasured and enjoyed. It never lasts long
  enough and can be tragically cut short through
  negligence!

89
Make it work forever!

• Understand that youre endeavoring into a
  lifestyle change, not a diet!
• We are creatures of habit, the more consistent
  you are the more likely you are to become and
  remain successful!
• Get others involved and on board with you!
• Create accountability measures through record
  keeping and partnership (yep get a snitch!)
• Embrace and know that challenges build character
  and make you stronger!

90
GET EXCITED AND GET MOVING!

• Life is a beautiful/precious gift, ENJOY IT!
• Inspire others to be healthy and re-gift the gift
  of life!
• Know your golden years will be quality times
  spent with loved ones rather than burdensome and
  wishing for death
• Understand How your body treats you as you age
  is dependent on how you treat it now!

91
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