Diploma in Health and Fitness Part I

Transcription

1 Diploma in Health and Fitness Part I Real Fitness For Real Results Lesson 1 How do you measure up? Presented by: Jonathan Ledden Course Educator EQF Level 5 Personal Trainer / Strength & Conditioning Coach

2 LESSON INTERACTION Any Questions? Type Questions to the Educator Q & A - Questions at the End of the Lesson

3 Personal Trainer / S&C Coach Lost over 70lbs before entering fitness industry Competed Nationally In Weightlifting Trained Actors, Athletes and Everyday People About Me Specialize in fitness and fat loss for normal everyday people Love showing people what they are truly capable of and how to enjoy fitness for life

4 Delivering great education, affordably and accessibly, to everyone. 2 Million successful graduates 180+ Countries Largest LIVE Educator on the Planet

5 Week 1: Transformation: Checklist / Workouts / Diet Changes Lesson 1 : Foundation in fitness Lesson 2 : Cardio training (Steady State and HIIT) Week 2: Transformation: Diet Changes / Meal Planning Course Agenda Lesson 3 : Meal Planning and Food Prep Lesson 4 : Strength / Weight training Week 3: Transformation: New Weekly Workouts Lesson 5 : Training for Fat loss Lesson 6 : Controlling body shape and body fat Important Week 4: Transformation: Re-test Workout / Results / 12 Week Plan Lesson 7 : Injury Prevention and Recovery Important Lesson 8: Barriers to getting real results Important

6 Course Competition Win a 12 Month Premium Plus Shaw Academy Membership (RRP 599) Ultimate Body Transformation Program + PLUS Shaw Academy Lifetime Membership Over 50+ Foundation and Advanced Level Diploma Courses Winner will be announced Live during lesson 6

7 What do you really want from your health and fitness?

8 Write down your long term fitness goal, How many times have you tried to achieve it before? Why try again now, what was your trigger this time? On a scale of 1-10 how badly do you want to achieve your fitness results? Do you Believe you will do it?

9 What are you already successful at?

10 Why did you succeed? You make it one of your priorities in life You plan it into your day / week / month You consistently work hard every single day You never give up on achieving your goal

11 What was the one factor that makes you succeed? You Enjoy The Process.

12 Real Fitness for Real Results 6 Months or 26 Weeks Or 182 Days 15 Months or 65 Weeks Or 456 Days

13 Failure Only Exists In Your Mind You have 2 choices when you come across an obstacle Give Up or Get Past It

14 Strive to be the Best Version Of You

15 16 Week Transformation (4 Months) 4 Week Foundation Create New Habits 12 Week Ultimate Body Transformation Weekly Planned Workouts / Meal Recipes / Community and Team Support

16 4 Week Transformation Goals Weight Loss - To fit back into a dress/trousers/top that no longer fits you Overall Fitness Improve your overall Strength / Cardio / Recovery Energy - To feel a noticeable improvement in your energy levels and sleep Create New Habits Form new daily and weekly habits to guarantee success

17 Your Transformation Rules: Rule 1: Plan / Complete All Workouts Rule 2: Read Your Starter Pack Rule 3: Fill in Your Daily Checklist Rule 4: Progress Picture / Weight (Fridays) Rule 5: Mandatory Weekly Check-in ( ) 100% Dedication for the next 4 Weeks

18 Strength Workout Minute Amrap: As many rounds/reps as possible in 15 / 20 minutes of the following: 10 Squats 10 Press Up 30 Seconds Jumping Jack or 10 Burpees Rest as needed in between rounds (Video in Toolkit)

19 Cardio Workout Minute H.I.I.T: Complete 30 seconds of work followed by 30 seconds of rest of the following 30 seconds of Jumping Jacks or Burpees 30 seconds of Rest Complete rounds (Video in Toolkit)

20 Adding Workouts To Your Week Currently Not Working Out: Plan what days and time you are going to do them Currently Working Out: Add Strength Workouts as your warm up: 15 minutes Add Cardio Workouts on your non gym days for home

21 Your YouTube Channel In Channels tab go to: Health and Fitness Course

22 Diet Changes

23 Week 1: Weekly Check Sheet

24 Progress Pictures 16 Weeks Progress Before After

25 1% Better Everyday

26 Course Disclaimer All information in this course is intended for educational purposes and is based on current nutritional and exercise guidelines for healthy people. Neither the Shaw Academy nor its employees warrant that the course will be error-free. Shaw Academy does not take into account your personal circumstances and the information provided in this course is in no way medical advice, nor is it a substitute for professional advice, diagnosis, and treatment of any disease or condition. You should consult your physician or health care practitioner before beginning any nutrition or exercise programme. Any application of the recommendations or use of the information within this course is at your discretion and sole risk, and you specifically waive any right to make any claim against the Shaw Academy or its employees as the result of the use of such information. Providing people with exercise advice is both rewarding and challenging. You must be aware of the risks of providing exercise and nutritional advice to others. Shaw Academy accepts no responsibility for your actions or advice. With ever changing information in the field of health and fitness you understand and accept that it is your responsibility as the student to remain up to date with recommended guidelines by carrying out ongoing study. You agree to always provide information based upon scientific research and government accepted exercise guidelines. The Shaw Academy does not assume any liability for the information provided herein. This course does not provide you with the right to call yourself a registered fitness instructor or personal trainer as this is a protected title which requires university level study. It is your responsibility as the student to familiarise yourself with laws regarding fitness titles within the country where you will be working. Upon completion of this course you will be qualified to provide general exercise advice in line with current recommended exercise guidelines for the general population. By undergoing Shaw Academy s Health and Fitness course you agree to the terms of this disclaimer.

27 Risks Of Not Maintaining Fitness Future weight problems / body shape Postural and Back problems Risk of disease and health problems Reduced mobility as you get older

28 Foundation in Fitness Fitness is defined as the condition of being physically fit and healthy Being physically fit is having your body working as best as possible to perform your daily physical jobs Your body is designed to move

29 Functional Fitness What ways can the body physically adapt/move?

30 Functional Fitness

31 3 Ways To Maintain Physical Fitness Our Engine: Heart and Lungs (Aerobic/Anaerobic) Aerobic System Anaerobic System Our Structure: Muscles (Strength/Mobility) Anaerobic System ATP - PC System Our Overall Appearance: Body Composition (Muscle to Fat Ratio)

32 Healthy Lifestyle W.H.O. Global Exercise Recommendations: To improve cardiorespiratory and muscular fitness, bone health, reduce the risk of disease and depression. What s involved in a healthy lifestyle?

33 Circle of Health Healthy You Good Sleep Regular Exercise Manage Stress Balanced Diet

34 W.H.O. Aerobic Recommendations: 30 minutes per day x 5 Any exercise that works your major muscle groups, heart and lungs Sport, Running, Cycling, Rowing etc. Must work heart above 60% MHR More intense cardio recommended for further health benefits like H.I.I.T. / Metabolic conditioning and speed work

35 W.H.O. Strength Recommendations: 30 minutes per day x 2-3 Muscle strengthening exercise Weights, Gymnastics, Circuits etc. Type of training dependent on results More intense forms of swimming, rowing, martial arts, and dance can also be great ways to strengthen and tone your muscles

36 W.H.O. Guidelines W.H.O. Global Exercise Recommendations: Type of Exercise Days per week Intensity Time Type Cardio 5 days 60-85% MHR 30 min Running Cycling Swimming Strength/Weights 2-3 days Specific to results 30 min Strength Circuits Gymnastic Dance/Martial Arts Flexibility After we exercise Point of tension 15 min Yoga Stretching Foam rolling

37 Enjoying Exercise In Life Enjoying an active pastime Play Sport Gym based weights Enjoying the outdoors Being more active Skate boarding, martial Arts, dance: Enjoy movement Improves aerobic/anaerobic fitness, helps motivation 1-2 days per week, allows us to work all muscles Hiking, walking, running, helps reduce stress Walk more, be more active, use you body

38 Lifestyle/NCD Disease What are Lifestyle Diseases? Disease directly linked to and caused by lifestyle related Factors

39 Lifestyle/NCD Disease Non Communicable Disease - Are not passed from person to person These diseases are driven by many lifestyle factors which include ageing, rapid unplanned urbanization, and the globalization of unhealthy lifestyles. Or in simpler terms these diseases are caused from too little regular exercise, modern societal habits and bad diet.

40 Top 3 Killers Worldwide No.1: CVD: Cardio Vascular Disease (Heart Disease) No.2: STROKE: Caused by CVD and Atherosclerosis No.3: COPD: Chronic Obstructive Pulmonary Disease (Lung Disease) mainly caused by smoking and inhaling pollutants

41 NCD Risk Factors No.1: CVD: Cardio Vascular Disease (Heart Disease) CVD Risk Factors Sedentary Lifestyle Poor Diet Obesity / Smoking High Blood Pressure High Cholesterol Family Heart Disease

42 Circle of Disease Lifestyle Disease Lack of Sleep No Exercise Too much Stress Bad Diet

43 Circle of Health Preventing Disease Healthy You Good Sleep Regular Exercise Manage Stress Balanced Diet

44 Rewards Of Maintaining Fitness Maintain healthy weight, body shape and good energy Prevent postural and back problems Prevent NCD Maintain good mobility as you age

45 Real Fitness For Real Results

46 Course Tool Kit INCLUDED: Exclusive Starter Pack Exclusive Starter Pack Webinar Slides for every lesson Webinar Slides for every lesson / FREE for Premium Plus but FREE Gift for Completing Each Lesson Summary Notes for every lesson Summary Notes for every lesson Worth Bonus Videos Bonus Videos 39

47 4 Week Fitness Transformation Week 1 Plan and Checklist What is Fitness? Why do we need Fitness? Congratulations you have just laid the foundations Lesson 1 Summary Attend all of the lessons live to ask Questions in real time and benefit the most

48 The next session is Cardio: H.I.I.T and Steady State What is cardiovascular fitness? Why is it so important? Planning a H.I.I.T. Workout Planning Steady State Cardio Your Next Lesson Lesson 2 - Tomorrow Attend all of the lessons LIVE and your knowledge will grow Shaw Academy 12 Month Membership Prize during Lesson 6 Get you Tool Kit for completing each lesson

49 Social Media Interaction

50 Members Area login top right How do I access recordings?

51 Members Area Access Tool Kits Videos Assignments Catch up on missed webinars