Kick-Starting a Healthier Lifestyle

Transcription

1 Kick-Starting a Healthier Lifestyle Presented by Gareth Connell Sports Instructor

2 A little bit about me Sport Instructor based at the Hatherton Centre 15 Years Experience in Fitness Sector Owned and operated Purity Health and Fitness a personal training studio / gym for 8 years Assessor and tutor / coach at the European Institute of Fitness since 2011 Particular interest in accessible health and fitness for the public

3 Kickstarting a Healthier Lifestyle Exercise Combine active daily living and frequent low - medium intensity exercise to maximise fat loss and maintain a healthy heart. Metabolism How to maintain a healthy metabolism and feel energised everyday, while stabilising weight management. Diet Manage 6 simple principles of healthy eating, that we all ultimately know. MECC Using 7 Steps Simple motivational coaching, to ensure good client rapport and accountability.

4 Exercise The CMO s current guidelines recommend 2.5 hours of physical activity per week. Ideally, minutes of moderate aerobic exercise daily. What is moderate exercise? Source: nice.org.uk

5 Exercise Vs Active Lifestyle Vs False Activity Exercise Active Lifestyle Activity requiring physical effort, carried out to sustain or improve health and fitness Using / emphasising daily tasks to maximise your movement. While Not to be confused as exercise, physical tasks and chores can assist you in maintaining a healthy heart and healthy lifestyle. False Physical Activity We often claim to be active in our lifestyles or tasks, when they actually provide minimal benefit to our health and fitness. Often cited as chores or tasks that we are socially acceptable to be viewed as active. Source: nice.org.uk

6 How Intense? By % of Max HR (Fox & Haskell formula)

7 How Intense?

8 Metabolism The CMO s current guidelines recommend All adults should also undertake physical activity to improve muscle strength on at least 2 days a week. What does this have to do with metabolism and weight management? What does this mean? Source: nice.org.uk

9 Metabolism Exercise 10 20% Food Digestion 10 20% Basal Metabolic Rate (70 80%) Factors Affecting Metabolic Rate: Medication Resistance Based Exercise High Intensity Intervals Exercise Positive Factors Influencing Fat Loss: Long Duration Cardio Exercise Active Lifestyle Positive Factors Influencing Food Digestion: Diet

10 Metabolism Gym Based

11 Metabolism Ward / Home Based

12 Diet

13 Fruit and Vegetables Mother s values: Eat your greens, They re good for you Target: 2 portions of vegetables on your lunch and dinner An apple a day keeps the doctor away Target: 2 portions of fruit per day Keep it Simple practical changes you can make to your diet

14 What is a portion of vegetables? Keep it simple: 1 Portion of Veg = your fist clenched Keep it Simple practical changes you can make to your diet

15 What is a portion of fruit? Keep it simple: 1 Portion of fruit or other carbohydrates = 1 cupped hand Keep it Simple practical changes you can make to your diet

16 Fats ARE NOT THE BAD GUY Good Fats Nothing to fear, you need these fats!! Keep it Simple practical changes you can make to your diet

17 What is a portion of fat? Keep it simple: 1 Portion of fat/nuts = 1 thumb sized Keep it Simple practical changes you can make to your diet

18 Meat, Poultry and Fish Remember Fish on Fridays? Target: 2-3 portions of fish weekly Chicken; Soul-Food Target: 2-3 portions of chicken weekly Nothing beats a home cooked meal Processed meats are linked to cancers and heart disease Too much red meat is bad for your heart Target: 2 portions of red meat per week Keep it Simple practical changes you can make to your diet

19 Protein is more than just Meats Cottage Cheese Also Packed with B - vitamins, minerals Beans Soy beans, chickpeas, kidney beans Eggs Bad reputation but high protein and good to eat in moderation Green vegetables!!!!! Keep it Simple practical changes you can make to your diet

20 What is a portion of protein? Keep it simple: 1 Portion of meat = 1 hand palm Keep it Simple practical changes you can make to your diet

21 Don t forget water Keep it simple: Guideline targets typically 2ltr / 4 pints 1 portion = 1 half pint Keep it Simple practical changes you can make to your diet

22 Recap and summary Vegetables Eat lots of them 1 portion = 1 fist Target 2 3 per meal Fruit Enjoy fruit regularly 1 portion = 1 cupped hand Target 2 3 daily Mealtime Carbs Summary : Wholegrains Proteins Meats, Beans, etc You can t build a house without the bricks 1 portion = 1 cupped hand Target 1 2 per meal 1 portion = 1 palm size Target 1 2 per meal Fats Eat good fats to lose fat 1 Portion = 1 thumb Target 3 6 daily 1 per meal Water Drink plenty; get used to it slowly Vices, cakes, alcohol, confectionery, chocolate etc. Target = 4 Pints / 2 Litre A little bit of love doesn t hurt anyone Build up slowly, in a way which works for you Keep it Simple practical changes you can make to your diet

23 MECC using 7 Steps 1 Define the topic 2 Compare against the definition 3 Agree some changes / goals 4 Identify socio-emotional and situational reasons behind your client behaviours / barriers 5 Assist and support managing these barriers and behaviours 6 Agree an action plan to track, support and monitor progress 7 Review, revise and if necessary refer

24 1 Define the topic Let s define healthy eating What is a healthy diet?

25 MECC using 7 Steps 1 Define the topic 2 Compare against the definition 3 Agree some changes / goals 4 Identify socio-emotional and situational reasons behind your client behaviours / barriers 5 Assist and support managing these barriers and behaviours 6 Agree an action plan to track, support and monitor progress 7 Review, revise and if necessary refer

26 2 Compare against the definition Let s compare your definition with how you eat How do you compare against your definition?

27 MECC using 7 Steps 1 Define the topic 2 Compare against the definition 3 Agree some changes / goals 4 Identify socio-emotional and situational reasons behind your client behaviours / barriers 5 Assist and support managing these barriers and behaviours 6 Agree an action plan to track, support and monitor progress 7 Review, revise and if necessary refer

28 3 Agree some changes / goals Let s come up with some ideas that could help you ******. What could you do to improve ****** What do you think you could do to be better at ******

29 MECC using 7 Steps 1 Define the topic 2 Compare against the definition 3 Agree some changes / goals 4 Identify socio-emotional and situational reasons behind your client behaviours / barriers 5 Assist and support managing these barriers and behaviours 6 Agree an action plan to track, support and monitor progress 7 Review, revise and if necessary refer

30 4 Identify socio-emotional and situational reasons behind your client behaviours / barriers What situations do you find you want to ****? When are you most likely to struggle to stick to ****?

31 MECC using 7 Steps 1 Define the topic 2 Compare against the definition 3 Agree some changes / goals 4 Identify socio-emotional and situational reasons behind your client behaviours / barriers 5 Assist and support managing these barriers and behaviours 6 Agree an action plan to track, support and monitor progress 7 Review, revise and if necessary refer

32 5 Assist and support managing these barriers and behaviours What can we do to help you ***** What do you need to / could you do when *****

33 MECC using 7 Steps 1 Define the topic 2 Compare against the definition 3 Agree some changes / goals 4 Identify socio-emotional and situational reasons behind your client behaviours / barriers 5 Assist and support managing these barriers and behaviours 6 Agree an action plan to track, support and monitor progress 7 Review, revise and if necessary refer

34 6 Agree an action plan to track, support and monitor progress So the plan is ****

35 MECC using 7 Steps 1 Define the topic 2 Compare against the definition 3 Agree some changes / goals 4 Identify socio-emotional and situational reasons behind your client behaviours / barriers 5 Assist and support managing these barriers and behaviours 6 Agree an action plan to track, support and monitor progress 7 Review, revise and if necessary refer

36 7 Review, revise and if necessary refer We ll catch up on how you are doing *** (tomorrow/daily/weekly)

37 To summarise (If you take anything from this session) Exercise 2-4 hours weekly: minutes daily Do some toning and resistance exercises Eat lots of vegetables Make your cardio exercise very achievable Put a palm sized protein source in your meals Eat 2 fruits every day Drink water Learn what your habits are and look to change them, 1 day at a time