1. Accelerating Success with Exercise
February 2, 2016

2. Type Your Questions & Comments

3. Nicci Reeg
Manager Iowa

4. Let’s Get a Move On
Module 10

5. Wins and Learnings
What worked well this week? What didn’t? Success stories? How do you feel?

6. What are you made of?
Let’s talk about body composition In fact, let’s measure it!
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9. 116

10. Burn, baby, burn
Basal Metabolic Rate (BMR) Your body’s expenditure of energy at rest along with the heat given off by your muscles Accounts for 60–75% of the calories you burn
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11. Staying Alive Is Hard Work!
Your BMR is about 60% of your calories burned each day. The more mass you have, the more fuel you need to sustain larger organs. This is why heavier and taller individuals have a higher BMR. When you lose weight, your BMR decreases and you require fewer calories per day. In contrast, when you gain dense, heavier muscle, your BMR will increase.

13. Muscle vs. fat. And the winner is – muscle
Imagine you weighed 150 lbs. at age 30
At age 60, you still weigh the same, but have lost 15% of bone mass and 15% of muscle mass
Why don’t your clothes fit well?
You’ve gained 20 pounds of fat!
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15. There’s usually more than one villain
Extra calories aren’t always the primary cause of weight gain. Other culprits? Lack of sleep Unhealthy emotions Too much stress
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16. Exercise your options
What’s the best type of exercise? The one you’ll do!

17. Step on it
Walking is a great way to exercise. Try and get 10,000 steps per day and you’ll have walked about 5 miles.
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18. What are some benefits of exercise?
Improves your chances of living longer and healthier Helps protect you from many diseases Relieves symptoms of depression and improves mood Improves sleep
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19. What’s stopping you? You?
I don’t have anywhere to exercise I don’t have enough time I have no self-motivation Exercise is boring
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20. Current Offerings at In.SIGHT
Fitness:
Tuesday & Thursday 6 AM
Yoga:
Wednesday 9 AM
Friday 6 AM
Saturday 9 & 10:30
Sunday 7 & 10:30

21. Here a few ideas to help you get started:
Download an exercise App:
8 FIT
Seven
Sworkit
Charity Miles
Map My Walk/Run
C25K
Or stream a workout video:
Daily Burn
Gaiam

22. Be S.M.A.R.T.
Remember S.M.A.R.T. goals? Specific Measureable Attainable Realistic Timely
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23. Six signs you’re reaching your goal
You have more energy
Health is improving
Exercise is fun
Eating has stabilized
You’ve persevered through set-backs
You’re staying focused
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24. Quiz
Your basal metabolic rate accounts for what percent of the calories you burn on a daily basis?
90%
60–75%
15–35%
10%
Answer: B

25. Quiz
Factors that determine whether or not you will stick to your exercise routine include:
Having support
Finding something you like
Both of the above
Answer: C

26. Quiz Which of the following are benefits of exercise? Improves sleep
Helps prevent osteoporosis
Improves your chances of living longer and healthier
All of the above
Answer: D

27. Next Week: The Importance of Social Networks

28. Homework Read Module 10 Try and move 30 minutes each day
Set a S.M.A.R.T. goal to help you stay on track

29. See You Next Week!

30. Start a Group in February with 5 Participants and Receive….

31. Plus….
10 NSP Power Shakers 10 Reusable IN.FORM Bags

32. New IN.FORM Coach’s Portal
Upload and Manage Your Groups
Upload and Manage Your Participants
See If You’ve Qualified for IN.FORM Promotions
Track BioTracker Data and Participant Progress
Suggest Products for Each Participant
Additional Portal for Your Participants
Access all IN.FORM Resources

34. Let’s Answer Some Questions

35. Join us next week! Tuesday, February 9th, 2016 11:00 am MST

36. Thank you for joining us!!!