1. 2009-2010 NIH Wellness Lecture Series: Focus On You!
Fitness in Today’s World: How to Incorporate Fitness into a Busy Lifestyle
Kelly Janes, CPT, SPT
NIH R&W Fitness Center
Marymount University
October 14th, 2009

2. Presentation Outline Diet Modifications Exercise Tips
Exercise At The Office
Secrets for success

3. Lose More Weight 1 pound = 3,500 calories1
To lose 1 pound a week need to create a 500 calorie deficit a day in your current diet
This is best accomplished through the combination of both diet and exercise
Be Careful: Losing too much weight too fast actually lowers your immune system and predisposes you to illness

4. Diet Tips Breakfast The most important meal of the day
Studies show that men and women who consume breakfast on a regular basis on average weigh less than those who don’t.2
Lunch
Bring a bag lunch! You’re likely to eat less and eat healthier.
Dinner
Cook dinner rather than eating take out or microwave meals
General Tip:
Strive for 5!
Foods lower on the Glycemic index are better at reducing cholesterol and blood pressure and help you burn more fat while you work out.2
50-60% carbs, 12-15% protein, less than 30 % fat.3

5. Exercise Tips General Exercise Principle: Vary Up Cardio
30 minutes of cardio 5-7 days/week3
Resistance Training 2-3 days/week3
Vary Up Cardio
10 Minutes biking
10 Minutes walking
10 Minutes Elliptical
Burn More Fat:
You burn more fat with longer duration, lower intensity workouts than you do with shorter duration, higher intensity workouts4
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6. Exercise At The office! Cardio: Resistance Training: Stretch:
Take the stairs instead of the elevator
Walk around the building for 10 minutes 3 X a day
Resistance Training:
Belly button tucks
Scapula squeeze
Desk push up
Stretch:
Upper trap stretch
Triceps stretch
Pec stretch
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7. Stretch At The Office Pectoral Stretch Trap/Levator Stretch
Triceps Stretch
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8. Secrets for Success Common Excuses and How to Avoid Them:
“I’m too tired”
“I’m bored”
“I don’t have the time”
“I need motivation and can’t afford a trainer”
Make Exercise a habit!

9. Lifelong Benefits of Exercise3
Reduces the risk of all cause mortality
Lowers high blood pressure and high cholesterol
Boosts mood and provides energy
Reduces the risk of musculoskeletal injury
Helps you “feel good” overall!

10. Get The Ball Rolling Join a gym! Get a workout buddy!
Practice safe exercise!

11. References:
1.) Shay L, Shobert J, Seibert D, Thomas L. Adult weight management:
translating research and guidelines into practice. J Am Acad Nurse Pract ;21(4):
2.) Stevenson E, Astbury N, Simpson E, Taylor M, Macdonald I. Fat oxidation during exercise and satiety during recovery are increased following a low-glycemic index breakfast in sedentary women. J Nutr ;139(5):
3.) Nelson M, Rejeski J, Blair S, Duncan P, Judge J, King A, Macera C, Castaneda-Sceppa C. Physical activity and public health in older adults: recommendation from the ACSM and AHA. Circulation ;116:1-10.
4.) Achten J, Gleeson M, Jeukendrup AE. Determination of the exercise intensity that elicits maximal fat oxidation. Med Sci Sports Exerc. 2002;34(1):92-97.