presents
Week 2
Recap:
“If I gave you a million dollars, would you spend it, or invest it?”- Coach Dave Egnatuk from Alma
College
“The human body is worth more than a million dollars if you add up the potential value of
all of your parts. The daily choices we make are about whether we choose to invest or squander
what we’ve been given.”
Physical Activity: Anything that makes you move your body and burn calories.
Benefits:
Health Benefits (Physical).
 ________________________________: Increases caloric burn= increased weight loss or
decrease weight gain. The more intense the activity, the more calories you burn.
o Research shows, you can lower your risk of developing diabetes by nearly 58%, by
losing 7% of your body weight, and exercising moderately 30 minutes/day, 5 days
a week.
 _________________________________________________
o When you’re active, your cells become more sensitive to insulin allowing insulin
to work more efficiently. During exercise, the cells remove glucose from the
blood. (A separate process from insulin.) Consistent exercise can lower blood
glucose and improve A1c.
o Increases HDL cholesterol, and lowers triglycerides and LDL levels. It also lowers
blood pressure. Increases blood flow throughout the body, and decreases the risk
for cardiovascular disease, stroke, or heart attack. ---diabetes increases heart
disease risk.
 ________________________________________ Stimulates brain chemicals that make
you feel happier and more relaxed.
 _________________________________________ Increases the delivery of oxygen and
nutrients to tissues and helps the cardiovascular system work more efficiently. When the
cardiovascular system is working more efficiently, you’ll have increased energy for
everyday activities.
 ___________________________________________Research demonstrates, consistent
exercise can improve the quality of sleep. It also demonstrates, poor sleep can lead to a
poor or non-existent exercise routine. There isn’t always an immediate effect, it can take
16 weeks to see continuous improvements.
Personal Benefits (Mental).
 Connections. A great way to spend time with friends or family members.
 More fun than work. A form of productive procrastination that makes any task easier to
handle.
 I need a break. When your brain gets foggy, standing up and stretching, walking, or
moving can increase blood flow and ‘reboot’ your thoughts.
The American Heart Association recommends the following for overall health management:
 ____________________________________________________________= 150 minutes
 ____________________________________________________________ = 75 minutes
 ________________________________________________________________________
________________________________________________________________________
 60 minutes of moderate intensity exercise 5 days during the week for weight loss.
Different Types of Workouts:
 Endurance: (aerobic) Goal is to increase breathing and increase the heart rate. Endurance
exercise keeps the heart, lungs, and circulatory system healthy. Continuous endurance
exercise can help to prevent heart disease.
 Strength: (strength training/resistance training) Increases muscle mass, contributing to
stronger muscles. Makes everyday activities such as climbing stairs or carrying groceries
easier.
 Balance: Prevents falls, and improves lower body balance.
 Flexibility: Stretches the muscles and helps the body stay limber. Increases range of
motion and prevents injury.
Examples of Exercises:
 Jogging/running
 Walking
 Cycling
 Swimming
 Dancing/Zumba
 Yoga/Pilates/Tai Chi
 Strength Training
 Hiking
Ideal Fitness Plan:
 _____________________________________________________
 _____________________________________________________
 ____________________________________________________
o Start small, especially if you haven’t been engaging in any form of physical activity
in a while.
o Aim for a minimum of 30 minutes a day, slowly begin building upon that. Walking
is typically the easiest place to start. Try walking longer, walking at different
paces, walking up hill and downhill; add variety.
**The biggest decision you can make about physical activity is MOVEMENT. What movement you
enjoy, is going to make you the happiest, provide satisfaction, and easily fit into your life.
Roadblocks:
1. “No time.”
a. Analyze what you spend most of your time on. Most of us spend the majority of
our free time on Facebook, Instagram, Netflix- etc. Leisure vs. movement
activities. Make the most of your daily life tasks or errands. Do lunges while
vacuuming, go up and down the stairs as many time as you can, march in place
waiting for pasta to boil etc.
i. Youtube videos
ii. Johnson & Johnson Official 7 Minute Workout app
iii. Nike app
iv. Tabata timer
2. “It’s not fun.”
a. Use music, podcasts, favorite TV shows, or accountability partner/friend.
b. Use your ‘WHY’.
3. “I’m too overwhelmed.”
a. The best exercise is the one you finish. Which activities in your life can you shift
around to make room for exercise? Buy store bought cookies for your kid’s class
party to be able to make it the gym. Swap happy hour for walking hour, play a
round of basketball before watching Saturday sports games etc.
4. “I’m not seeing results.”
a. “Let exercise in itself be the reward and not food or drinks.”
b. Genetics
c. Effects everyone differently, but it’s still necessary to lower disease risk, keep
energy levels up etc.
Movement Motivation:
 Next to the remote control.
o Think about your choices. Do body weight exercises, then reward yourself with
TV.
 Computer monitor at work or locker.
o Stand up and do calf raises. Take time to stretch.
 In your gym bag.
o Not always about how much you do, but that you’re doing it.
 On the bathroom mirror.
o Daily motivation.
Activity:
“I should workout >>> “I can’t miss my work out!”
Fitness for life means
o __________________________________
o _____________________
What’s your WHY? This cannot be related to physical appearance. Your WHY
should be meaningful, positive, and encouraging to YOU.
WHY
Once you’re established your WHY, what’s your WHAT and WHEN. What do you enjoy doing
that’s rewarding and interesting? When will you do these things?
what
when