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Copyright 2014 The Health Coach Group All Rights Reserved.

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1 Copyright 2014 The Health Coach Group All Rights Reserved

2 Copyright 2014 The Health Coach Group All Rights Reserved 8 2 Exercise Audio Exercies Slim, Sexy & Smart

3 Copyright 2014 The Health Coach Group All Rights Reserved 3 Copyright © 2014 by The Health Coach Group All Rights Reserved. No part of this program may be reproduced or redistributed in any form or by any electronic or mechanical means, including information storage and retrieval systems, without permission in writing from the publisher. Published in the United States by: The Health Coach Group, LLC, 7601 Military Avenue, Omaha, NE This program cannot be construed as a recommendation of medical treatment or medication. It is not professed to be physical or medical treatment nor is any such claim made. There are no medical recommendations or claims for the 28 Day Slim, Sexy & Smart program or for any of the vitamin or mineral regimens described in this program. No individual should undertake the 28 Day program or any of its regimens without first consulting and obtaining the informed approval of a licensed medical practitioner. The author makes no warranties or representation as to the effectiveness of the 28 Day Slim, Sexy & Smart Program.

4 Copyright 2014 The Health Coach Group All Rights Reserved Task Day 8 4  Make a plan for the remaining days (now) to spend at least 25 minutes in rigorous activity. The plan should be a daily log of which activity you will be engaging in.  Listen to your Exercise Hypnotic Audios. Listen to the instructional audio and then the hypnotic audio.

5 Copyright 2014 The Health Coach Group All Rights Reserved Session Notes Day 8 5 Client Name _____________________ Date _______________

6 Copyright 2014 The Health Coach Group All Rights Reserved Exercise Of course we all know that exercise is good for us, but everyone may not know that it is scientifically proven to make us smarter, happier and more successful as well as strengthening our immune system. Exercise helps us to build muscles, get stronger and lose weight. It also relieves symptoms of both depression and anxiety if done regularly and with some intensity. Exercise creates better sleeping habits and enhances self esteem. Spark: The Revolutionary New Science of Exercise and the Brain, by John Rate, MD, Harvard Professor, says that students who scored highest on fitness levels and lowest on body fat, scored twice as well on aptitude tests in reading and math compared to children who were less fit. Something to think about! Day 8 6

7 Copyright 2014 The Health Coach Group All Rights Reserved Getting Started 7 Keeping track of your physical activity is just as important as keeping track of feelings, thoughts and food intake. Everyone is different. For health and wellness, you should aim for a minimum of 150 minutes weekly (25 minutes a day, 6 days a week). Before starting any activity, think about how active you are now and how active you were in the past. Think about your likes and dislikes when it comes to being active, this helps you to decide what you want to do and how much activity is right for you.  Work up to your goal slowly. It will take about 4 weeks.  150 minutes of activity will burn about 700 calories per week.  Pick activities you like.  Choose moderate kinds of activity, such as brisk walking. Day 8

8 Copyright 2014 The Health Coach Group All Rights Reserved Getting Started 8 How Active Are You? Before you begin a new physical activity routine, it is important to know how much activity you do now. It is also important to figure out what type of activity is best for you, and how much. Answer these questions about how active you are right now. 1.How active are you now? _______________________________________________ 2.What do you do? Where you do it? Whom do you do it with? How long do you do it? How often do you do it? ____________________________________________________________________ 3.What activities have you done in the past?__________________________________ 4.Why did you stop? ____________________________________________________ 5.What do you like and not like about being active or being inactive? _______________ ____________________________________________________________________ Adapted from National Diabetes Prevention Program Day 8

9 Copyright 2014 The Health Coach Group All Rights Reserved Getting Started 9 It is not always easy to start being more active. But we are here to help. Here are some tips to make it easier:  Work out or walk with a friend.  Have fun!  Plan activities you enjoy. Be Active, it’s Your Choice! This session focuses on how to become more physically active as a lifestyle choice. In life we have a lot of choices, we can choose a healthy lifestyle. Change can happen, you just have to be willing to begin and set the time aside. Find the Time We never have enough time for everything we want or need to do. Physical activity is one of the hardest things to budget time for. If you struggle in finding the time, you may be surprised at the simple things you can do to fit exercise into your day. Having an active lifestyle means making choices to move instead of sit. Examples include taking the stairs, parking far away from entrances and walking, and walking, instead of driving, whenever possible. Adapted from National Diabetes Prevention Program Day 8

10 Copyright 2014 The Health Coach Group All Rights Reserved Getting Started 10 Being active doesn’t have to mean trips to the gym or walking for a long time on a treadmill. You can be active anywhere, the place is not important, what is important is finding the time to be active and being active regularly throughout the day. Instructions Each week, starting with Week 5, place a dot beside the total minutes you have been physically active for that week. Adapted from National Diabetes Prevention Program Day 8

11 Copyright 2014 The Health Coach Group All Rights Reserved Getting Started 11 You Can Find the Time! We all have busy lives so it seems we have little time for physical activity. That is just not true! It’s all about what you choose to give a priority in your life. Here are tips on how to make time to be active. 1. Every day set aside one block of time to be active. Decide on a good time to set aside 20 to 30 minutes to do an activity you enjoy. If one block of time will not work, think about trying smaller blocks of time:  10 minutes three times a day  15 minutes twice a day  10 minutes in the morning, 10 minutes in the afternoon and another 10 minutes in the evening 2. Replace less active blocks of time with active ones.  Walk for half an hour instead of watching TV  Instead of reading a book seated, read while on an exercise bike Adapted from National Diabetes Prevention Program Day 8

12 Copyright 2014 The Health Coach Group All Rights Reserved Getting Started 12 Keep it Safe Being active is usually safe, but sometimes problems can arise. The best way to avoid problems is to prevent them. Here are some ways to prevent common minor injuries: Prevent sore muscles or cramps Increase only a little at a time how often, how intensely and how long you are active.  Drink plenty of fluids (especially water) before, during and after being active.  Warm-up before every activity and cool-down afterwards (10-15 minutes) If you do get a muscle cramp, treat it this way Stretch the muscle and then massage it. Repeat until the cramp goes away. If you still have pain, put ice on the pain for a few minutes, then repeat the stretching and massaging. Adapted from National Diabetes Prevention Program Day 8

13 Copyright 2014 The Health Coach Group All Rights Reserved Benefits Most of us know that if we are going to have a lean, healthy, strong body, exercise is the key. Not all people know that the benefits of exercise reach far beyond weight loss and strength.  Happiness  Intelligence  Heart disease  Diabetes  Cancer  Reduces stress  Anti aging  Depression  Improves learning  Increases self esteem and body image  Creates euphoria (endorphins)  Alzheimer's Day 8 13

14 Copyright 2014 The Health Coach Group All Rights Reserved Benefits John Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain says "Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning, even 10 minutes of activity changes your brain.” Chemicals in our brain, like serotonin, dopamine, and norepinephrine are stimulated during exercise and naturally reduce stress. Studies from the University of California (SF), show that women who exercised (vigorously) an average of 45 minutes over a 3 day time period, had cells that showed fewer signs of aging that those of inactive women. The study coauthor, Elissa Epel (Associate Professor of Psychiatry) says that “by altering blood flow to those areas in the brain involved in triggering us to relive these stressful thoughts again and again” we don’t dwell on them. A 2010 study found that 3 yoga sessions a week boosted levels of GABA in the brain, improving anxiety and mood. Research shows that sustained, high intensity (sweaty) activity can reduce symptoms of depression just as effectively as antidepressants. Be sure to use exercise to compliment, not replace treatment for depression. Day 8 14

15 Copyright 2014 The Health Coach Group All Rights Reserved Basics Strength Endurance is the ability to repeatedly produce higher levels of force for prolonged periods of time. Flexibility is the normal extensibility of all soft tissues that allow the full range of motion of a joint. Muscular endurance is the ability to produce and maintain relatively low levels of force over prolonged periods of time. Stability is the ability of the kinetic chain’s stabilizing muscles to provide optimal dynamic joint stabilization and maintain correct posture during all movements. Day 8 15 The National Academy of Sports Medicine Essentials of Personal Fitness Training

16 Copyright 2014 The Health Coach Group All Rights Reserved Make Exercise Fun 4 Ways to Make Exercise Fun Many people dread exercise. They think it is hard and uncomfortable. Oprah even made it mainstream when she admitted she hates to exercise and has to force herself to do it. Exercise does not have to be something you dread. With the right mindset you may even begin to look forward to it. Here are 4 simple ways to make exercise fun. Change Your Definition of Fun- Most people who dislike exercise think it “should be” easy. The exertion, struggle and achy muscles are a turn off, but, whoever said fun means easy? Think of watching horror movies. Some people love to watch those terror filled films. They think it is fun when their heart pounds, the anxiety mounts, and they jump from fear. Or, think of riding a roller coaster. Being strapped into the hard plastic seat with the thick bars pressing down on your shoulders is not much fun, but the anticipation when you slowly roll up and up knowing you are going to rocket down at top speed builds your excitement. If someone were to explain a horror movie it most likely would not sound like fun. The same is true of riding a roller coaster but millions of people love them both. Fun comes in many forms. To enjoy exercise all you have to do is change your definition of fun. Day 8 16 Roo Mulligan, Seattle Healthy Living Examiner

17 Copyright 2014 The Health Coach Group All Rights Reserved Make Exercise Fun Wear Appropriate Clothes When we are dissatisfied with our bodies, the temptation is to dress in baggy t-shirts and loose sweatpants. We throw on any old pair of ratty tennis shoes and slump our way through class or trudge along on the treadmill. When we hide behind our clothes, we feel even worse. We develop the mindset that we are not worth looking or feeling good. It is hard to stay motivated and enjoy yourself when all you want to do is hide. Putting on a clean, regular sized t-shirt and wearing shorts or sweatpants that fit will help to connect your mind to your body. You become a participant rather than an outside observer of others. The correct fitness shoes support your feet and energize your legs. Yoga pants make everyone’s butt look good and flatter all body types. Put on some great exercise clothes and observe your reaction to the thought of taking a class or going to the gym. Your mood and sense of anticipation will improve greatly! Day 8 17 Roo Mulligan, Seattle Healthy Living Examiner

18 Copyright 2014 The Health Coach Group All Rights Reserved Make Exercise Fun Work-Out with a Partner Working out on your own works well because you can pop in a DVD and get some exercise when it fits your schedule. You don’t have to worry about how you look or whether you have to take a break when things get too difficult. The problem with working out alone is you have to motivate yourself. You have to have strong willpower and follow through with your plan. There is no one to back you up. Working out with a partner keeps you in line. If your partner managed to get up early and come to the designated meeting spot you can too. You don’t want to let the other person down. When they feel like sitting on the couch and eating ice cream you can encourage them to workout with you and vice versa. The two of you can still work out at home you just need enough floor space so you don’t crash into each other. There is a great website called Yogaglo, (www.yogaglo.com) that is a monthly membership site like Netflix. For a small monthly fee you gain access to hundreds of yoga and meditation classes of varying lengths and difficulties. You and your partner can log into Yogaglo and energize each other to get a great workout. Yoga is a great workout for those who dislike exercise because they think it has to be all masculine, power crunches and sweaty treadmill running. Yoga uses your own body weight to build long, lean muscles and it relaxes your mind, and relieves stress while building up oxygen in your system. Day 8 18 Roo Mulligan, Seattle Healthy Living Examiner

19 Copyright 2014 The Health Coach Group All Rights Reserved Make Exercise Fun Anticipate the Endorphins During exercise your body releases endorphins which are polypeptides that control pain, stress, cravings for chocolate or alcohol and make you feel good. There is a term, “a runner’s high” because a runner releases endorphins which cause euphoria and the feeling of being high. Your body feels lighter and you get a rush. Just like people turn to caffeine to wake up without necessarily loving the taste of black coffee, people can turn to exercise anticipating the endorphins and knowing in just 20 minutes they are going to be feeling really good. The bottom line from the above is that you can change your mindset from dreading exercise. If you wear the proper clothing, change your definition of pleasure and anticipate the endorphins, you can learn to see the fun in exercise. Day 8 19 Roo Mulligan, Seattle Healthy Living Examiner

20 Copyright 2014 The Health Coach Group All Rights Reserved The Bar Method The Bar Method Will Give You A Dancer’s Body (No Joke!) The Bar Method is a workout that was designed by a former dancer. Using isometrics, body weight, balance and light weights, the Bar Method sculpts the long lean muscles of a dancer. While the exercises are isometric, they also offer an aerobic work- out through short bursts of energy. The Bar Method targets the large muscles of the body which helps to sculpt the muscles into the long, lean, toned look. The only bar exercise to incorporate physical therapists in its design, the Bar Method is safe and effective. Each exercise uses stretching and elongating in the movement. What to expect in a Bar Method Class: 1. A one hour total body workout 2. Start with a warm up, free weight exercises (mostly using light weights) and push ups 3. Leg and rear exercises utilizing the bar 4. Abdominal work, different from regular crunches because you use the bar as well as the mat. 5. Stretching throughout the exercises as well as the end to “set” the muscles. The Bar Method is an excellent over all work-out. Many people have re-sculpted their bodies to have flat abdominals, lean triceps, and long, firm quadriceps. These celebrities rave about the Bar Method: Drew Barrymore, Kelly Osbourne, Natalie Portman, Madonna and Kelly Rippa. Day 8 20 Roo Mulligan, Seattle Healthy Living Examiner

21 Copyright 2014 The Health Coach Group All Rights Reserved The Bar Method If you are expecting an easy work-out with a few leg lifts and light weight-lifting you are in for a shock. The Bar Method is tough. You utilize the bar to stretch as well as for balance while you do the moves, often doing 1000s of repetitions or staying up on your toes for 3 minutes. You will come to realize quickly why dancers are in such great shape. The Bar Method has several DVDs available so you can get a great work-out at home. Many areas have local studios that specialize in the Bar Method and offer special discounts to new students. If you want a great work out that sculpts long lean muscles definitely give the Bar Method a try. Day 8 21 Roo is a Certified Fitness Specialist with a background in Dance. Roo is also a wellness life coach and a counselor who emphasizes the connection between body and mind. She offers individual coaching and group programs through her website Her writing can be found on MindBodyGreen.com, Tinybuddha.com and Healthylivingisfun.com Roo Mulligan, Seattle Healthy Living Examiner

22 Copyright 2014 The Health Coach Group All Rights Reserved Cardio Training Cardio workouts can be almost any exercise ranging from dance, running, walking, bicycling to swimming, elliptical and jump rope. Basically anything that raises and maintains your heart rate over a period of time. You strengthen your heart and lungs and lower your resting heart rate. Cardiovascular fitness allows you to build long lasting endurance over time.  Workout at least 3 times a week about 25 minutes.  Drink water before, during and after a workout.  Always warm up and cool down.  Train in your target heart rate zones. Some cardio activities include: running – cycling – swimming – hockey – cross country skiing – dance – kickboxing – roller blading elliptical – jump rope – interval training – plyometrics – step ups – box jumps – skate boarding hiking – power walking – football – aerobics – body pump – kayaking – rowing – snow shoveling Day 8 22

23 Copyright 2014 The Health Coach Group All Rights Reserved More… “There’s a persistent misunderstanding about exercise. It generally goes like this: The more time you put into it, the more you get out of it. It seems to make sense on the surface: after all, on the popular TV weight-loss shows we see people working out for four to six hours a day or more. The fact of the matter is, when it comes to exercise, more isn’t better; in fact, more is less. And this isn’t just my opinion. This is something that has been proven over and over again in scientific studies. In one study published in the scientific journal Metabolism researchers discovered that people who performed intense interval training for minutes burned 3 times more body fat than people who exercised twice as long but at a lower intensity level. So we see that there is a compelling scientific case to be made for working out for less time and with greater intensity. There’s also the factor of practicality. What I’ve seen in the real world over the past couple decades with helping people make exercise and fitness a part of their lifestyle is that if people are expected to do hours of exercise a day, very few will stick with it long term.” Day 8 23 Bill Phillips, Transformation

24 Copyright 2014 The Health Coach Group All Rights Reserved HIIT If you are running for weight loss try HIIT or high intensity interval training. It is very easy to do this and the glory is, the same formula works for everyone. 2 Minutes Walking 2 Minutes Jogging 1 Minute Running (5 cycles) It always takes 25 minutes. You walk at your own pace, jog at your own pace and then you run as hard as you can, at your own level. Each time you perform 25 minutes of HIIT your endurance improves and you step it up a level. Where you start today will not be the same place as the person next to you and you will improve at your own pace. Day 8 24

25 Copyright 2014 The Health Coach Group All Rights Reserved Workout Plan The four key factors for every good workout plan: 1) Consistency - Workouts only work if we do them consistently. Basic plans are best and increase compliance. The 5-25 method is basic and smart. You can do it at home or at a gym. You don’t need any fancy equipment. 2) Intensity - Our workout sessions offer a wonderful opportunity to train the mind’s ability to recognize more of our potential. Far too many people approach exercise the way they do the rest of their lives which is with little passion or intensity and a lot of false, limiting beliefs about what they’re capable of. The 5-25 workouts must be intense. 3) Efficiency - We want the most benefit in the least amount of time. My 5-25 plan delivers just that. I guarantee that each 25-minute workout will produce a greater fat-burning effect and help improve cardiovascular fitness more than most two-hour exercise sessions. 4) Sustainability - People who get healthy and stay healthy are the ones who stick with it for the long term. Yes, some people might be able to dedicate many hours a day to exercise for a short period of time but it’s not sustainable. The 5-25 plan is very realistic and most everyone can fit it into their daily schedule, no matter how busy they are. It’s also safe and it produces motivating results in terms of fat loss and muscle strength, while it gives you increased energy throughout the day. Day 8 25 Bill Phillips, Transformation

26 Copyright 2014 The Health Coach Group All Rights Reserved Walking Researchers at the Harvard School of Public Health found that walking half an hour a day cut the overall risk of heart disease by 18%. In a study of the benefits of walking for people with diabetes, the Centers for Disease Control and Prevention, found that just two hours of walking per week can reduce the risk of death from heart disease by 34%. Enjoy your walk! Walk with a friend, walk with music, or listen to a class or self improvement audio while you are walking.  If you're worried about how brisk walking might affect your health, talk with your doctor before you start a walking program.  Start with a short-term goal. For example, walk for 5 or 10 minutes every day or increase your number of steps by 300 to 500 each day.  After you've made walking a habit, set a longer-term goal. You may want to set a goal of walking briskly for at least 30 minutes a day or work up to 10,000 steps a day. You can try to do this 5 days a week or more.  You can wear a pedometer to track your steps each day.  To stay motivated, find a walking partner, such as a family member, friend, or coworker. Daily dog walks are also a great way to keep up your walking routine. Day 8 26 Adapted from webMD

27 Copyright 2014 The Health Coach Group All Rights Reserved Running Running can be even more effective than walking if you can do it safely. In a Harvard study, people who ran at least one hour per week cut their risks of heart disease by 42%. High intensity aerobic exercise, such as running, has been associated with improvements in a wide range of cardiovascular risk factors, including physical fitness, increased HDL (the good cholesterol), decreased blood pressure and decreased inflammation, says Frank Hu, M.D., from the Harvard School of Public Health. For many of us, body and soul unite in running. It strengthens the body at the same time that it soothes the soul. Walk before you run. Start out slow and make a plan. Think about what is realistic for you right now and what your goal is. If you know where you are and where you want to be, it is always so much easier to get there. Start out with a 5K before you sign up for a ½ of full marathon. Unless you are very athletic and have recently been in an intense program, start out with a walk/run plan. Set your goal for 4 times a week at about 20 or 30 minutes each. Where to run. If your knees are bad or you are just starting out, don’t start on the street. Start someplace soft and smooth. Don’t run along the road because one little dip can cause injury. Choose a treadmill, a rubber track, a well kept track with chips to soften and if you can’t do that, at least choose blacktop over cement. Day 8 27

28 Copyright 2014 The Health Coach Group All Rights Reserved Running Day 8 28 Week 1Run 2 minutes, walk 4 minutes (complete 5 cycles) Week 2Run 3 minutes, walk 3 minutes (complete 5 cycles) Week 3Run 5 minutes, walk 2.5 minutes (complete 4 cycles) Week 4Run 7 minutes, walk 3 minutes (complete 3 cycles) Week 5Run 8 minutes, walk 2 minutes (complete 3 cycles) Week 6Run 9 minutes, walk 2 minutes (complete 2 cycles, then run 8 minutes) Week 7Run 9 minutes, walk 1 minute (complete 3 cycles) Week 8Run 13 minutes, walk 2 minutes (complete 2 cycles) Week 9Run 14 minutes, walk 1 minute (complete 2 cycles) if you feel good this week move on to week 10, if not, repeat week 9 until you feel good) Week 10Run 30 minutes. Runners World

29 Copyright 2014 The Health Coach Group All Rights Reserved Running Safety 1.Do get a medical exam before beginning a running program. 2.Don’t try to train through an injury. You must take time off to seek medical advice or to recover. 3.Do dress appropriately. If you are running in the dark, wear something people can see. If it is cold, wear warm layers. If it is hot, wear sunblock, sunglasses, a cap and light clothing. Be smart! 4.Don’t run in worn out shoes or the wrong style of shoes. 5.Do tell someone where you are running, what time you started and what time you expect to return. 6.Do stretch before and after your workout. 7.Don’t expect drivers to watch out for you. Run facing traffic and do not cross an intersection without making eye contact with a driver and proceeding cautiously. 8.Do run with a partner when possible. 9.Don’t wear headphones that cancel out noise when you are running outside. Be aware of what is happening around you. 10. Do run in populated areas. If you don’t have a partner, carry self defense spray or run with a dog. Day 8 29

30 Copyright 2014 The Health Coach Group All Rights Reserved Beyond Beginners Avoid hills when you first start out. You will probably be ready for them about the time you are ready to speed up. When you do start running hills, start out slowly. Hills are good for you because they build both cardiovascular and muscular strength. They have a mental advantage as they help to ward off boredom. Uphill and downhill running can be a challenge. Start out with small rolling hills and build up to the big hills later. Grassy hills that are a little softer are better to start off on than concrete. When you are ready to run your first race, start out local and laid back. There are fun runs that are about 2 miles, 5k’s, 10ks, ½ and full marathons. Start off with the fun run and move up. Pay attention to the course and choose one that is flat. Choose a run during a comfortable season, when you can expect reasonable weather that will not add difficulty. Try a time that is not too hot and humid or cold. Find a friend or a group of friends to run with, that will add to the fun. Start off slow in the run, you can always pick up the pace. Be careful, it is a lot easier to slow down than to finish a race when you have already run out of steam! Most importantly, have fun. Day 8 30

31 Copyright 2014 The Health Coach Group All Rights Reserved Yoga Day 8 31 Yoga may help reduce the risk of heart disease by decreasing cholesterol levels, lowering blood pressure and by reducing stress and anxiety. In one study, researchers in India followed people with heart disease. At the end of one year, people who practiced a yoga-based lifestyle, including dietary changes and stress management, found an overall drop in their total cholesterol of 23%, a decreased LDL cholesterol of 26% and an improvement of their heart disease overall between 43 and 70%.

32 Copyright 2014 The Health Coach Group All Rights Reserved Weight Training Day 8 32 Weight-Training more than 30 minutes per week decreased heart disease risk by 23% in the Harvard study. Weight training can help lower high blood pressure, improve cholesterol levels and help control blood sugar levels says Dr. Hu. By increasing lean muscle tissue and decreasing fat tissue in the body, it may also help boost your metabolism to help you maintain a healthy weight. How much do you need to do? Perhaps not as much as you think. “We usually recommend doing eight to 10 different kinds of weight-lifting exercises,” says Barry Franklin, Ph.D., a spokesperson for the American Heart Association. Although three sets of eight to 12 repetitions per exercise has traditionally been prescribed, research shows that people who do just one set of eight to 10 repetitions of each exercise experience improvements in muscle strength and endurance similar to improvements experienced by those who do three sets of each exercise. You get the biggest bang for your buck just by doing the first set and you can do this entire exercise regimen in just 10 to 12 minutes.

33 Copyright 2014 The Health Coach Group All Rights Reserved Worksheet-Upper Body Day 8 33 Chest Choose 2 from each list Barbell Bench Press Barbell Incline Press Dumbbell Bench Press Dumbbell Incline Press Dumbbell Flyes Cable Crossovers Back Pull-ups Wide-Grip Lat Pulldowns One-Arm Dumbbell Rows Seated Cable Rows Back Extensions Straight Arm Pulldowns For best results, make a plan to rotate these with lower body strength training 3 times per week. You may do (3) sets of 12 of (2) for each muscle group, or the old Body for Life Style x12,x10,x8,x6,x12,x12 or (2) of each muscle group. Try increasing your weight on each set, but don’t sacrifice form. Never do the same muscle group within 24 hours of each workout. The muscles strengthen as they repair and need the rest. Shoulders Choose 2 from each list Seated Dumbbell Press Front Raises Lateral Raises Reverse Flyes Upright Cable Rows Upright Barbell Rows

34 Copyright 2014 The Health Coach Group All Rights Reserved Worksheet-Upper Body Day 8 34 Biceps Choose 2 from each list Alternate Dumbbell Curls Barbell Curls Preacher Curls Concentration Curls Cable Curls Hammer Curls Triceps Seated Triceps Presses Lying Triceps Presses Triceps Kickbacks Triceps Pushdowns Cable Extensions Bench Dips For best results, make a plan to rotate these with lower body strength training 3 times per week. You may do (3) sets of 12 of (2) for each muscle group, or the old Body for Life Style x12,x10,x8,x6,x12,x12 or (2) of each muscle group. Try increasing your weight on each set, but don’t sacrifice form. Never do the same muscle group within 24 hours of each workout. The muscles strengthen as they repair and need the rest.

35 Copyright 2014 The Health Coach Group All Rights Reserved Worksheet-Lower Body Day 8 35 Quadriceps Choose 2 from each list Barbell Squats Leg Presses Leg Extensions Hamstrings Dumbbell Lunges Straight-Leg Deadlifts Lying Leg Curls Calves Seated Calf Raises Standing Heel Raises Abs Choose 2 from each list Floor Crunches Oblique Floor Crunches Decline Crunches Decline Oblique Hanging Knee Raises Reverse Crunches Cable Crunches Cable Oblique Crunches For best results, make a plan to rotate these with upper body strength training 3 times per week. You may do (3) sets of 12 of (2) for each muscle group, or the old Body for Life Style x12,x10,x8,x6,x12,x12 or (2) of each muscle group. Try increasing your weight on each set, but don’t sacrifice form. Never do the same muscle group within 24 hours of each workout. The muscles strengthen as they repair and need the rest.

36 Copyright 2014 The Health Coach Group All Rights Reserved Zumba Day 8 36 Zumba is a Latin inspired dance style fitness workout that started in The story behind the style is that the creator, Beto Perez went to teach an aerobics class in Miami and forgot to bring his music so he taught the class using his own personal playlist of Latin music. The Zumba style of fitness was born. Zumba is now taught in over 150 countries in all types of fitness facilities from YMCAs to Karate studios and Gold’s gyms. Zumba is a fun, effective workout that does not require prior dance experience. The instructor dances in front of the class, changing the routine to each song. The moves are repeated and the students follow along. There is no stopping the music and counting out the steps before each song. The music moves along at a fast pace and the students do the best they can to pick up the steps and join in. The music is Latin based with a quick beat. The moves consist of hip shaking and shimmying with hints of hip hop thrown in. One cannot be shy or inhibited while doing Zumba. Naturally the instructors make each move look easy while the rest of the class fumbles about, stiff legged and off beat.

37 Copyright 2014 The Health Coach Group All Rights Reserved Zumba Day 8 37 The reason Zumba is so fun is because there is no pressure to get it right. The main focus is on fun. The instructors encourage you to move your body, swing your hips and enjoy the music. Everyone looks a bit silly so you will not be noticed. Rarely is the class on the same beat or even lifting the same arm. One thing to be careful of while doing Zumba is the amount of pivoting on one foot. If you have bad knees, be sure to wear shoes that will slide on the floor or take off your sneakers and dance in your socks. The students workout in everything from form fitting yoga gear to loose t-shirts and cargo pants. You do not need any special equipment just plenty of water to rehydrate and a towel to wipe the sweat from your brow. Zumba classes are offered in many locations. Many studios will offer special deals and discounts to new students. You can google Zumba classes in your area to find local facilities that offer classes. If you are looking for a fun and different way to get in a good work out, you should give Zumba a try.

38 Copyright 2014 The Health Coach Group All Rights Reserved Rebounder Gentle jumping on the mini trampoline:  Releases endorphins and other hormones  Stimulates and exercises EVERY cell in the body at the same time  Stimulates muscle tone and strength  Increases flexibility  Oxygenates the blood  Improves circulation  Helps to release toxins  Stimulates the lymphatic system You can set the rebounder up in the living room bounce and watch television at the same time. Try turning on the music and bouncing. Day 8 38

39 Copyright 2014 The Health Coach Group All Rights Reserved The Food Diary Be honest. Write down what you really eat. Be accurate. Measure portions and read labels. Be complete. Include every little scrap you eat. 39 DiaryTimePortionWhatHow do you feel? Breakfast Snack Lunch Snack Dinner Snack Liquids Day 8

40 Copyright 2014 The Health Coach Group All Rights Reserved 40.


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