EMPOWER YOUR LIFE THROUGH FITNESS How exercise can turn you into the person you want to become About Me Owner of Strategie HR & Wellness, LLC - helps employers with human resources needs and wellness program design and implementation Certified Personal Trainer Group Fitness Instructor with certifications in BodyPump, BodyStep, BodyFlow, PiYo, and AFAA Group Fitness. My Story Age 33, back pain so severe, couldn t bend over Specialist said drugs, injections, and surgery was my only hope told not to exercise Prescribed physical therapy, which helped me to bend over slightly - 6 months later, joined a gym 1 st month it hurt, but within 3 months, pain had greatly diminished (weight also started to drop starting month 2) 1 year later lost 45 pounds, lost 3 sizes, pain free, gained confidence, reduced stress, enjoyed life 1½ years later, I began my career in fitness by becoming certified in BodyPump 1
Cheryl s Story At the age of 21, diagnosed with an auto-immune disease Put on 1000 mg of prednisone gained 30 pounds in the first month, missed work and school due to exhaustion 10 years later, relapse Exercised through the relapse During the relapse, gained 5 pounds, symptoms were almost non-existent, only missed work for appointments Susan and Bob s Story Started exercising in the 1970s doing traditional aerobics and yoga Susan is now in her mid 60s and is still doing aerobics, weight training, and yoga Bob had a stroke, but bounced back in weeks and continues with walking and yoga Despite their age, they are doing the same everyday activities that they did when they were younger and they are able to do them with ease Kari s Story Kari started exercising in order to cope with an extremely stressful job 50 pounds overweight, depressed, and unhappy Started walking, but when the weather got cold, she checked out gyms, despite her fears After getting comfortable with cardio, she added BodyPump Now she is able to handle stress better, no longer needs anti-depressants, has a huge social network at the gym, lost weight, and feels energetic and healthy 2
What Fitness did for these Individuals Reduced stress Reduced pain Weight loss Eliminated the need for prescription drugs Increased energy and vitality Longer, healthier life Increased sense of self-esteem and self-respect Ability to play with kids and grandkids with energy Improved mental health The Three Components of Fitness Cardiovascular Exercise (Cardio) Increasing your ability to do activities without being overly winded by strengthening your heart Strength Training Improve your ability to pick up or carry heavy objects, such as picking up kids or carrying laundry Flexibility/Relaxation Help you lengthen your muscles while decreasing stress Cardiovascular Fitness Cardiovascular exercise is any exercise that works the heart and large muscles of the body Raises heart rate and increases blood circulation Examples include walking, running, aerobics, swimming, and biking Health benefits include Reduce your risk of heart disease and osteoporosis Improve your blood sugar levels Improved blood circulation 3
How Cardio Empowers You Release of endorphins causes you to be happy and give you the feeling of achievement. This leads to: Less stress Make better choices with food, family, and work More energy during the day Better sleep at night Better awareness of your body Better connection with people when you exercise with others Ability to manage depression Tips Getting the most out of Cardio Determine your target heart rate 220 age = maximum heart rate (MHR) MHR x.55 = low end MHR x.85 = high end Talk Test If you can talk in sentences, you are at the low end of intensity If you can only say short phrases or words, you are probably in the middle of your zone Incorporating interval training into your exercise routine Spend time in the middle of your zone, but then for 30 seconds to a minute, increase your intensity Strength Training Strength training is building muscles so you are able to pick up more weight or carry weight for a longer period of time Examples include using free weights, bands, machines at the gym, or group fitness classes such as BodyPump or sculpting or Pilates Generally, strength training is a good addition to an exercise program once you are comfortable with the cardio component 4
Health Benefits of Strength Training Metabolism increases as muscle mass increases Prevents osteoporosis Alleviates pain from numerous diseases, including arthritis Strengthens muscles and surrounding tissues, reducing your risk for injury You can continue to do daily life activities with ease, such as squatting down to pick up your keys, carrying laundry up stairs, pushing yourself out of a chair, or simply playing with your children or grandchildren Strong core = less likely to fall on ice The Empowering Effects of Strength Training When you are physically strong, you feel mentally strong Sleep better More energy Tips Getting the most out of Strength Training To increase muscular capacity Do 15 20 reps Once you can go beyond 20 reps comfortably, add more weight To increase muscular endurance Lift weights or do exercises for longer periods of time, up to several minutes. Great example: BodyPump 5
Flexibility/Relaxation Flexibility lengthens the muscle in order to prevent injury Relaxation is the feeling of calm in body and mind Flexibility and relaxation often go together in exercises such as tai chi and yoga Benefits of Flexibility and Relaxation Improve blood pressure Improve circulation Slows down breathing Lengthens the muscles, preventing injury How Flexibility/Relaxation will Empower You Your mind is calm but alert which leads to improved concentration and better productivity Feel calmer, happier and more energetic Feel less tension and stress Increase your feeling of control of your environment 6
Getting Started on your Journey Join a gym Find a gym that is close to home or work and feels comfortable to you Most gyms offer a trial period or money back guarantee so try the gym for a week or two to make sure it meets your needs Make sure the gym offers equipment or classes you want to use and at times that fit into your schedule Do personal training if you want the one on one time or need the motivation Why join a gym? You are making a commitment to yourself to exercise Allows you to get into a routine, especially if classes are held at specific times You will meet people who are also interested in empowering their lives Take Individual Classes Many studios and facilities offer classes that you can purchase on a per class or per session basis Check out: Your HMO - Dean and GHC provide classes Meriter hospital or your local hospital Yoga studios Check with HR to bring classes to your workplace The advantage is that you are socially interacting with individuals who are also trying to change their lives The disadvantage is that classes tend to be short sessions or drop in, which are easy to skip Exercise at Home You can walk, run, or bike from your front door Buy a treadmill, elliptical, or other piece of equipment you will use Buy, rent or borrow videos for all aspects of fitness: Borrow from the library Rent from Netflix Buy DVDs from local stores, Amazon.com, or ebay Check out videos at garage sales While it is often cheaper and easier to exercise at home, it is also easier to fall out of an exercise habit 7
Where to Begin your Journey Start with cardio 3-5 days per week 5 minute warm up 20 40 minutes at your target heart rate 5 minute cool down Vary the activities you do Try different activities on different days Try different types of classes, videos or exercises to see what you enjoy the most Always give a new format three tries before you decide if you like it Continuing the Journey Adding Strength Training After 1-2 months of cardio, add strength training to your workout Start with 1-2 days per week, in addition to cardio Work the major muscle groups, including quadriceps, hamstrings, chest/shoulders, triceps, biceps, and abdominals 2 sets of 15 20 reps Once you can complete 20 reps comfortably, increase your weight Strength training gains occur when you are working just outside your comfort zone Continuing the Journey with Flexibility and Relaxation Anytime you complete a cardiovascular or strength training session, you could stretch the muscles you worked, holding stretches for 20 30 seconds Add in yoga for a combination of stretching and relaxation There are many forms of yoga or combinations of yoga that integrate Pilates or Tai Chi Check out BodyFlow, PiYo, or Yogalates Check the different varieties of yoga, including gentle yoga, power yoga, yoga flow, Bikram yoga (with heat) Stay for the relaxation session, usually 10 minutes 8
How does your Journey continue to move Forward? Write down your goals, such as how many days you want to exercise and what type of exercise you want to do Do not focus on a number on a scale Write your exercise time on your calendar and start a habit Initially, be rigid about your exercise time - do not let others take away this time Reward yourself with small gifts as you meet your goals, such as new workout clothes, a massage, or a new piece of equipment or exercise DVD Creating your Journey While you may want to set a goal to walk in a race, complete a triathlon or run a marathon, fitness is a journey, not a destination With any long distance journey, you may get lost along the way If that happens, try to find your way back What are you going to do next? How do you want to live your life? With energy? With vitality? When you take care of yourself, you are in a better position to take care of others When you are happy and healthy, your kids see it, your co-workers sense it, and you can handle the ups and downs of life with ease This is YOUR life Take Control! 9
A journey of a thousand miles begins with a single step. ~Chinese Proverb STRATEGIE HR & WELLNESS, LLC Email: Christine@strategiehrwellness.com Phone: (608) 698-0648 10