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Title: Recommending a Benefits Strategy


1
Recommending a Benefits Strategy
  • for Today and Tomorrow

2
What is your Health Care Cost
Containment Strategy?
  • for Today and Tomorrow

3
How far can an employer go toward mandating
wellness in the workplace?
4
By 2016 Health Care Costs are projected to reach
4.2 trillionThis represents 20 of every dollar
we spend!
  • Here comes a perfect storm in the workplace
    driven by three factors.
  • One Medical costs are accelerating
  • Two Employees and dependents have more
    health needs than ever before with an obesity
    epidemic, tobacco related illness and sedentary
    life styles
  • Three A great skilled worker shortage lies just
    ahead

5
Having a healthy workforce is enormously
beneficial.Wellness Works!
6
Results of a Healthy Workforce
  • Productivity goes up
  • Turnover goes down
  • Workplace injuries decline
  • Disabilities decline
  • Work life expands
  • Morale improves
  • Applicants gravitate to a healthy workplace

7
Tomorrows ChallengeMandating Employee Wellness
  • What is a mandatory Wellness Plan?
  • Requires employees to participate
  • Imposes a penalty if you do not participate
  • Must take a health risk assessment, blood
    pressure, cholesterol, BMI, fasting glucose etc.
  • If an employee refuses to participate they lose
    coverage
  • Some plans even assign professional health
    coaches who will draw up action plans and will
    follow up to monitor progress
  • Note An incentive that is conditioned on
    participation in a health program, rather than
    achievement of a particular health target or
    standard, generally is not discriminatory under
    HIPAA.

8
Tomorrows ChallengeMandating Employee Wellness
  • While it may seem like a contradiction that an
  • employer can maintain a health fitness program
    targeting obesity
  • while protecting overweight employees from rude
    or demeaning
  • treatment, this is exactly what the future
    promises. In a sense,
  • this is no more complex than applying the golden
    rule to wellness.
  • Almost all people want wellness, yet few want
    to be insulted or
  • teased in their efforts to become well.
  • Source The 2008-2009 Littler Report Employer
    Mandated
  • Wellness Initiatives The Continuum from
    Voluntary to Mandatory Plans.

9
Mandatory Wellness Plans ROI is from 2 to 10
for every dollar invested in a wellness plan.
  • INSIDE THE PLAN HIPAA
  • Rewards or penalties cannot
  • exceed 20 of total cost
  • Reasonably designed to promote
  • health or prevent disease
  • Annual eligibility
  • Alternative standards for
  • participants with medical
  • conditions
  • Plan material must disclose
  • alternatives and waiver
  • OUTSIDE THE PLAN
  • Disability discrimination
  • Age discrimination
  • Workers compensation
  • retaliation claims
  • Lawful off-duty conduct
  • Privacy statutes
  • Collective bargaining agreements
  • Retaliation claims

10
(No Transcript)
11
Obesity Trends Among U.S. AdultsBRFSS, 1990,
1999, 2008
(BMI ?30, or about 30 lbs. overweight for 54
person)
1999
1990
2008
No Data lt10 1014
1519 2024 2529
30
12
Obesity Trends Among U.S. AdultsBRFSS, 1985
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
13
Obesity Trends Among U.S. AdultsBRFSS, 1990
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
14
Obesity Trends Among U.S. AdultsBRFSS, 1991
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
15
Obesity Trends Among U.S. AdultsBRFSS, 1995
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519
16
Obesity Trends Among U.S. AdultsBRFSS, 2000
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 20
17
Obesity Trends Among U.S. AdultsBRFSS, 2001
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
18
Obesity Trends Among U.S. AdultsBRFSS, 2002
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 25
19
Obesity Trends Among U.S. AdultsBRFSS, 2005
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
20
Obesity Trends Among U.S. AdultsBRFSS, 2006
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
21
Obesity Trends Among U.S. AdultsBRFSS, 2008
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
1519 2024 2529
30
22
Medical Complications of Obesity
Idiopathic intracranial hypertension
Pulmonary disease abnormal function obstructive
sleep apnea hypoventilation syndrome
Stroke
Cataracts
Nonalcoholic fatty liver disease steatosis steatoh
epatitis cirrhosis
Coronary heart disease Diabetes
Dyslipidemia Hypertension
Severe pancreatitis
Gall bladder disease
Cancer breast, uterus, cervix colon, esophagus,
pancreas kidney, prostate
Gynecologic abnormalities abnormal
menses infertility polycystic ovarian syndrome
Osteoarthritis
Phlebitis venous stasis
Skin
Gout
23
Health Risk Factors Matter ..
  • Lets learn about each employees
  • Metabolic Syndrome Risk Cluster
  • HDL Cholesterol
  • Triglycerides
  • Waist Circumference
  • Blood Pressure
  • Fasting Glucose

24
Now lets Graph these Important
Risk Factors ...
  • Complete a Health Risk Assessment Form
  • Perform Biologics (BP HDL vs. LDL Waist Size,
    Glucose)

Recommended Obesity Class I
Obesity Class II Obesity Class III
25
Increase your Wellness Score!
  • Culture Change will focus on
  • Losing weight
  • Feeling better
  • Looking better
  • Living Life betterLong Term

What does this 10 week program look like?
26
10 Week Program will address
  • Eating habits
  • Hunger
  • Hydration
  • Exercise
  • Personal health habits

27
Program Specifics
  • Initial Requirements
  • Health Risk Assessments must be completed
  • Health Screenings (offered on-site)
  • A personalized Health Profile and Summary is
    provided on-site
  • If a person has three or more of the five Risk
    Factors out of synch then a Health Coach is made
    available to go over the results with the person.
  • If a Classroom Experience is deemed necessary the
    person is enrolled
  • The simple Program message is, It is not what
    you eat, but how and when you eat that matters!

28
Classroom Specifics
  • Instructor Led
  • 30 to 40 participants at a time
  • One day per week over the lunch-hour
  • Weigh in and hear status updates from
    participants
  • Weekly lesson
  • Attendance is mandatory
  • There is a 150 charge if you do not complete the
    course (otherwise it is free of charge)
  • Can get an on-line instructor led program too

29
How Do you translate clinical information into
Savings?
  • As you improve basic health you reduce the
    frequency and severity of health plan claims,
    resulting in
  • More appropriate use of Dr. office visits and Rx
    usage
  • Fewer unnecessary Dr. office visits
  • Less Rx use for modifiable behavior-driven
    medical needs
  • Fewer Emergency Room visits
  • Fewer inpatient admissions
  • Shorter length of stays for appropriate hospital
    inpatient care

30
How Do you translate clinical information into
Claims Savings?
  • If your BMI is under 30 and your Glucose is 50 to
    99 then lets say the health plan cost is 1000
    per claimant.
  • If your BMI is over 30 and your Glucose is 50 to
    99 then the cost per claimant is 1,134.
  • If your BMI is under 30 and your Glucose is 100
    to 150 then the cost per claimant is 1,768.
  • If your BMI is over 30 and your Glucose is 100 to
    150 then the cost per claimant is 2,252.

31
First things first
  • Get a physical!
  • Your physician MUST be involved in this process
    with you. They can check for any asymptomatic
    pre-existing conditions and will provide you with
    ideal body composition stats just for you. (Avoid
    the generic recommended weight tables)

32
Motivation
  • What/who made you think you need to lose weight?
  • Where does your motivation come from?
  • The only motivational source that will facilitate
    success is internal emotional motivation
  • True strength comes from your heart not your
    muscles!

33
Support
  • Who is on your side? (friends, family, spouse,
    co-workers)
  • Is there anyone who will do it with you?
  • Get commitment for the long haul and be open to
    accountability
  • Find a source that will be compassionate and not
    critical

34
The human body, what an amazing MACHINE!
  • Like a car no maintenance bad fuel long-term
    problems and premature failure
  • GUARANTEED!

From this
To this
35
I feel fine, why do I need to change anything?
  • Currently 34 of U.S. Adults 20 morbidly obese
    (was 15 in 1976)
  • Currently 31.9 of U.S. Children 2 19 morbidly
    obese ( was 5 in 1976)
  • Currently up to 1/3 of U.S. medical care
    expenditures Obesity or lifestyle related
  • Heart disease at the top of the list for death 10
    years running, only ¼ of the cases genetically
    linked, otherwise categorized as preventable!
  • See a trend here? This is just the tip of the
    iceberg!
  • Source cdc.gov

36
Body systems
  • Musculoskeletal (muscle bone)
  • Cardiovascular (heart, veins, arteries)
  • Respiratory (lungs)
  • Neurological (brain and nerves)
  • Digestive (stomach, intestines, etc)
  • Endocrine (hormones/glands)
  • Metabolic (liver, pancreas, etc)

37
Optimal system function and care
  • Musculoskeletal resistance exercise!
  • Promotes muscle strength, promotes connective
    tissue strength (ligaments and tendons), promotes
    bone density strength
  • System is designed to work hard, lack of exercise
    causes atrophy, energy loss, and radically
    increases potential for injury

38
Optimal system function and care cont.
  • Cardiovascular cardio respiratory exercise!
  • Bouts of long duration cardio respiratory
    exercise not only burn calories, it increases the
    efficiency of the heart to distribute blood to
    all of your bodys systems
  • Lack of exercise causes fatigue, promotes poor
    circulation efficiency, diminished stroke volume,
    increased risk of heart disease, risk of
    premature death

39
Optimal system function and care cont.
  • Respiratory system cardio respiratory exercise!
  • Increases oxygen uptake efficiency, increases
    carbon dioxide eradication efficiency, increases
    energy, increases endurance, facilitates long
    duration activities
  • Smoking not only increases potential for lung
    cancer, it can impair lung function by up to 90
    in just 10 years!
  • YOU ONLY GET ONE SET FOLKS, TAKE CARE OF THEM
    OR IT WILL COST YOU!

40
Optimal system function and care cont.
  • Neurological system ALL EXERCISE AND ACTIVE
    LIFESTYLE!
  • The human brain is the worlds most powerful and
    complex computer, the more you use it and
    stimulate it the more powerful and efficient it
    becomes!
  • WARNING! MOST HERBAL AND STIMULANT BASED DIET
    PILLS AFFECT YOUR NEUROLOGICAL SYSTEM AND CAN
    PERMANENTLY IMPAIR FUNCTION OR EVEN KILL YOU!
  • THEY ARE NOT FDA REGULATED!

41
Optimal system function and care cont.
  • Digestive system quality fuel for life!
  • Primary function is to breakdown and allocate
    fuel resources for all body systems.
  • Care eating whole/natural foods in modest,
    balanced portions 4 6 times per day and staying
    sufficiently hydrated, consuming sufficient fiber
  • This system was not designed to break down and
    process chemical preservatives, shelf
    stabilizers, color additives, chemical flavor
    enhancers, or artificial foods
  • Lack of care will decrease energy, slow
    metabolism, increase fat storage, can lead to
    stored toxins in digestive tract, impair total
    body systems function, can and will cause
    permanent organ damage!

42
Optimal system function and care cont.
  • Endocrine system chemical/hormone balance
  • Includes Pancreas, pituitary, hypothalamus,
    adrenal glands, reproductive glands
  • Affected adversely by poor lifestyle habits (bad
    nutrition, smoking, alcohol use, drugs, and again
    DIET PILLS!)
  • Care caring for all of the afore mentioned
    systems will directly promote endocrine health
  • WARNING! FAILURE OF THESE SYSTEMS HAVE DISASTROUS
    CONSEQUENCES THESE CHEMICAL BALANCES ARE
    EXTREMELY SENSITIVE!

43
Optimal system function and care cont.
  • Metabolic system fuel exerciseENERGY!
  • Fed by digestive and muscle systems, the
    metabolic system regulates energy allocation
    through fuel processing/storage
  • Becomes more efficient with increased demand! The
    more you exercise (demanding energy resource, the
    more efficient your metabolic rate is) Bad fuel
    bad lifestylepoor energy
  • WARNING! HERBAL AND STIMULANT BASED DIET PILLS
    ADVERSELY AFFECT METABOLIC FUNCTION AND CAN LEAD
    TO PERMANENT LIVER DAMAGE!

44
This is what can happen if you do not take care
of yourself
  • Obesity
  • Type II diabetes
  • Congestive heart failure
  • Cancer
  • Hypertension
  • Osteoporosis
  • Liver disease
  • Joint problems
  • Breathing difficulty
  • Chronic injury
  • Depression
  • DEATH!

MOST OF THESE CAN BE AVOIDED BY JUST SIMPLY
BECOMING MORE AWARE OF YOUR HEALTH AND MAKING
CONSCIOUS DECISIONS ABOUT NUTRITION, EXERCISE,
ACTIVITY, HABITS, AND LIFESTYLE!
45
Preventable disease
  • Smoking/tobacco use
  • Alcohol, health effects and increased risk
  • Obesity, cause and effect

46
Smoking
  • Tobacco is the only product in the U.S. that
    causes death and disability when used as intended
    the single, most preventable cause of death in
    the U.S.
  •    Every year, tobacco use kills more Americans
    than World War II and the Vietnam War combined.
    Thats more than 440,000 smoking-related deaths
    every year the equivalent of three 747s being
    downed every day without any survivors.
  • Source gdcada.org

47
What makes smoking so lethal?
  • Short-Term EffectsThe bodys response to
    nicotine is immediate causing short-term
    increases in blood pressure, heart rate, and
    blood flow from the heart. Nicotine also causes
    arteries to narrow,5 while carbon monoxide
    reduces the amount of oxygen the blood can carry
    two side effects which create an imbalance in
    the demand for oxygen by the cells and the amount
    of oxygen the blood is able to supply.6
  •  
  • Long-Term EffectsSmoking can cause chronic lung
    disease, coronary heart disease, and stroke, as
    well as cancer of the lungs, larynx, esophagus,
    mouth, and bladder.7  Smoking is also known to
    contribute to cancer of the cervix, pancreas, and
    kidneys.8
  •    Smokeless tobacco and cigars also have deadly
    consequences including lung, larynx,
    esophageal, and oral cancer.
  • Source gdcada.org

48
What smoking looks like from the inside
Throat cancer
49
Benefits of cessation
  • Your body begins to heal within 20 minutes after
    your last cigarette. The poison gas and nicotine
    start to leave your body. Your pulse rate goes
    back to normal. The oxygen in your blood rises to
    a normal level.
  • Within a few days you may notice other things
  • Your senses of taste and smell are better.
  • You can breathe easier.
  • Your "smoker's hack" starts to go away. (You may
    keep coughing for a while, though.)
  • The nicotine leaves your body within three days.
    Your body starts to repair itself. At first, you
    may feel worse instead of better. Withdrawal can
    be hard. But they are a sign that your body is
    healing.
  • Source cdc.gov

50
How to quit
  • First step is to make the decision based off of
    the right motivational factors
  • Expect withdrawal and cravings, plan diversions
    accordingly
  • Eliminate opportunity for temptation
  • Be accountable to someone (friend, family,
    spouse)
  • Understand that every cigarette you refuse to
    smoke is an investment in your life and family
  • Know that each day you go without gets easier
  • Do not pass out when you see how much money you
    will save long term (can literally be a second
    college or retirement fund!)

51
Alcohol
  • Long Term EffectsProlonged, use of alcohol (even
    moderate) can lead to addiction (alcoholism).
  •    Long-term effects of consuming alcohol (even
    moderate quantities) can lead to      
    permanent damage to vital organs       several
    different types of cancer      
    gastrointestinal irritations, such as nausea,
    diarrhea, and ulcers        malnutrition and
    nutritional deficiencies       sexual
    dysfunctions       high blood pressure      
    lowered resistance to disease
  • Source gdcada.org

52
What the effects of alcohol look like inside
Throat cancer
Alcohol smoking increases risk of throat cancer
by as much As 70
53
Alcohol, the other side of the coin
Untimely death of self and others
Depression and hopelessness
Teen alcohol abuse
Infidelity and divorce
54
Consider this
  • Social drinkers are responsible for the majority
    of alcohol related traffic deaths (21,634 alcohol
    related deaths/homicides in 2006)
  • Social drinkers show a higher rate of unintended
    pregnancy and STD transmission
  • Majority of alcoholics began as social drinkers
  • Domestic abuse is more prevalent with social
    drinkers
  • 12,928 alcohol liver disease deaths (2006)
    persons 50 years of age and under
  • Souce cdc.gov

55
What are we saying here?
  • Alcohol is poison, it has no nutritional
    benefits, can pose serious health risks, and
    altered consciousness can lead to life changing
    consequences
  • Simple cost/benefit when considering drinking, if
    you have to justify it, you probably should not
    do it
  • Good moderation
  • Better sparse moderation
  • BEST find an alternative

56
Obesity
  • Since the mid-1970s, the prevalence of obesity
    and overweight has increased dramatically in the
    United States. The prevalence of overweight has
    tripled among children and adolescents, and
    nearly two out of three adult Americans are
    either overweight or obese.
  • Source ers.usda.gov

57
The numbers
  • Overweight and obesity costs total 117 billion
    in the United States. Direct cost is 61 billion.
    Indirect cost is 56 billion. Direct costs
    include the cost of physicians and other
    professionals, hospital and nursing home
    services, the cost of medications, home health
    care and other medical durables. Indirect costs
    include lost productivity that results from
    illness and death.
  • Lost productivity costs related to obesity (BMI gt
    30) among Americans ages 17-64 is 3.9 billion.
    This value considers the following annual numbers
    (for 1994)
  • -Workdays lost related to obesity 39.3
    million-Physician office visits related to
    obesity 62.7 million-Restricted activity days
    related to obesity 239.0 million -Bed-days
    related to obesity 89.5 million
  • Source american heart association

58
What obesity looks like on the inside
Fatty liver disease
Body scan showing subcutaneous fat and visceral
fat
59
Why do we get fat?
  • Fat storage is a primal survival mechanism meant
    to protect us from famine
  • Fat is simply stored energy meant to sustain life
    function
  • Modern foods are energy calorie dense and
    nutrient deficient and are easily stored as fat
  • Many live convenience based lives and do not
    exercise or make conscious nutrition decisions
  • Chemical additives slow metabolic function and
    promote fat storage
  • Weight loss industry sets consumers up for
    failure by promising miracles in a bottle,
    magic diet secrets, or fat eradicating
    exercise gizmos
  • LACK OF EDUCATION!

60
Now how do we get rid of fat?
  • This is easier than you may think
  • Optimum nutrition, exercise, reduce
    stress/anxiety, healthy activities, and a good
    attitude
  • Consume maintenance calorie intake or no greater
    than 10 caloric deficit and displace additional
    calories through exercise and activity (for
    optimal metabolic performance)

61
How do we get rid of fat cont..
  • diet is another word for structured failure!
  • Balance is a key component in both success and
    longevity
  • Seek academic based sources of education.
    Knowledge is power!
  • Work harder, consume lessthe energy has to come
    from somewhere

62
Why weight loss is not always the ultimate goal
  • The popular opinion a pound of muscle weighs
    more than a pound of fat is a myth. A pound is a
    pound is a pound, muscle, bricks, or fat!
  • Fat eradication is the focus, not just total body
    weight.
  • Cutting too many calories leads to muscle loss
    not fat loss but could make you weigh less. Do
    not rely solely on the scale.

63
Diet pills, making the nation fatter and the
weight-loss industry richer!
  • Adversely affect sensitive endocrine (chemical)
    balances often permanently and can diminish your
    natural metabolic processes
  • Most rely on a diuretic effect for rapid weight
    loss (yep youre losing water not fat)
  • Neurological stimulants can create nervousness,
    light headedness, heart attack, and even DEATH!
    With NO proven fat loss effects
  • Digestive manipulation supplements (ALLI for
    instance) cause uncontrollable flatulence, oily
    discharge, gastric cramping, enzyme damage, just
    to start. And they ARE NOT PROVEN TO WORK!
  • UN-REGULATED UN-PROVEN UN-SAFE!

64
Infomercial gadgets take you for a ride alright
  • Play on the emotions of those seeking weight
    loss, fitness, and better health
  • Creative marketing schemes
  • The Money Back Guarantee scam wants you to be
    too embarrassed to return the item or make the
    item too cumbersome to re-package to return
  • Play on popular myths (working abs makes your
    tummy slimmer) Not true!
  • Touts exercise as easy if its EASY its
    activity not exercise and youre benefits are
    minimal.
  • Nutrition Exercise Active lifestyle weight
    loss and good health
  • Thats it, no gimmicks or gadgets necessary!

65
Food Gas, diesel, or rocket fuel
  • Body knows food as fuel and NOTHING ELSE!
  • Primal instincts use it or store it
  • Poor quality poor performance
  • What is good, what is bad?
  • What about cravings?
  • If you cannot pronounce it, you probably should
    not eat it
  • Metabolism boosters and killers!

66
What is good, what is bad?
  • Good food Natural, un-processed, low fat
    (saturated/hydrogenated/trans), low sugar,
    naturally prepared, as close to raw as possible,
    simple foods
  • Bad food Processed (cannot pronounce the
    ingredients), high fat (especially
    saturated/hydrogenated/trans), high sugar, low
    nutrient/high calorie

67
Heres the examples of the good stuff
  • Quality proteins Lean poultry, fish, egg whites,
    soy, lamb, veal, 93 lean or leaner beef, nuts
  • Quality fats Extra virgin olive oil, walnut oil,
    fish oil, flax oil, canola oil
  • Quality Carbohydrates 100 whole grain breads
    and pasta, oats, barley, millet, brown rice,
    sweet potatoes
  • Fresh fruits and veggies in abundance!
  • Miscellaneous Salsa, fat free salad dressing
    (watch for high sugar), fat free popcorn, Mrs.
    Dash (the queen of flavor!), Splenda, Smart
    Balance spread

68
This is the stuff that will get you!
  • Fast food (average meal is 1,200 1,500
    calories!)
  • Processed foods (preservatives, additives,
    color enhancers, shelf stabilizers, artificial
    flavors, artificial colors, fillers, etc) the
    body does not process this stuff well or utilize
    it, most can be harmful in quantity!
  • High sugar foods (baked sweets, snack foods,
    candy, some energy bars)
  • Deep fried (this is a given!)
  • Animal fat (fatty cuts of protein)
  • Full fat dairy
  • Convenience foods

69
Reading the labels
  • Notice the servings per container this is a
    multiplier. i.e 350 calories per serving x 3
    servings per container (but it looks like a
    single serving) 1,050 calories per container.
  • This applies to the fat, and sodium as well and
    can add up quickly!
  • MOST WILL NOT EVEN NOTICE!

70
An example
1 Ounce per serving, 6 servings per container,
160 calories per serving 960 calories for
small 6oz container! For many, this small
can of Pringles would be a mid-day snack or a
side to a lunch or dinner item This stuff adds
up quickly and can be very deceiving!
71
Examples of smart meals
  • Breakfast Oatmeal sweetened with berries and
    Splenda, 1 serving egg beaters scrambled in olive
    oil with mushrooms and green onions, 4oz
    natural/unsweetened juice
  • Snack small apple w/natural peanut butter (2
    tsp)
  • Lunch Wrap (whole wheat tortilla) roasted
    chicken breast, low fat cheese, low cal honey
    mustard, apple slivers, and baby spinach
  • Snack 1c fat free cottage cheese 2 oz fresh
    berries
  • Dinner BBQ roasted chicken breast with steamed
    broccoli and dinner salad (light dressing)

72
Hydration
  • Supports efficient muscle contraction,
    digestion, thermo-regulatory system (sweating),
    blood viscosity, skin health, metabolic
    efficiency, nutrient/toxin transport, energy
    levels, tissue and cell health.
  • 100 pure H2O is optimal, typical adult should
    drink 16oz per hour for 8 hour day (128oz total)
  • Caffeine, alcohol, diet pills, and certain foods
    act as a diuretic and will require even more
    water intake
  • NO soda pop is not the same as water (if your
    body could use CO2 you would not exhale!)
  • Decaffeinated coffee and green tea sweetened with
    Splenda are fine

73
How many calories?
  • Not the most important factor, but relevant
  • Harris Benedict equation is simplest
  • Women BMR 655(4.35 x weight in pounds) (4.7x
    height in inches) (4.7x age in years) x
    activity quotient maintenance calories 10
    weight loss calories
  • Re-calculate for every 10 pounds lost
  • This is in the book (broken down) and there are
    numerous calculators on the web

74
Nutrition summary
  • Keep it natural, simple, frequent, and in
    moderation
  • Eat for the purpose of eating and nothing more,
    emotions do not burn calories and
    junk/convenience foods should be seen as not fit
    for human consumption!
  • Stay hydrated your body needs the water to
    function
  • You do not need to be a Dietician or Nutritionist
    to make sound decisions. However seek education,
    the Nutrition For Dummies books are fantastic
    sources of easy to understand information without
    the hype
  • Plan ahead, pre-made meals are cheaper, more
    convenient, and healthier than on the go foods

75
Exercise time!
  • What is exercise?
  • Now why would I want to do that?
  • Can I just go ride on something at the health
    club?
  • I dont have time to exercise
  • Cardio vs. Strength training cant I just do one
    or the other?

76
What is exercise?
  • Exercise is simply the action of invoking
    composition and systems adaptation stimulus upon
    the body through movement and locomotion
  • Believe it or not, the body will not change
    unless you give it a reason to

77
Now why would I want to do that?
  • The benefits of regular (4 times per week)
    exercise are immense!
  • More energy, reduced effects of aging, stronger
    bones/muscles, higher metabolism, increased
    neurological capacity/efficiency, healthier body
    composition, more active lifestyle, better self
    image, better quality of life, and the list is
    literally infinite!
  • YOUR BODY WAS DESIGNED TO WORK HARD, IF YOURE
    NOT, YOURE HURTING YOURSELF!

78
The skinny on the health clubs
  • Most machines isolate muscles in an un-natural
    plane of motion and can injure you permanently
  • Machine training is very inefficient for weight
    loss
  • Learn how to use the functional gear balls,
    bands, free weights, discs, etc.
  • Get educated (avoid sources that try to sell you
    something) For Dummies books are great!
  • Mix it up and have fun with exercise!

79
Examples of free form exercises
80
Exercise basics
  • Plan ahead, know what you are going to do and how
    you are going to do it
  • Keep records. Exercises, weight, reps, sets, etc.
    and plan for progression
  • Avoid social interaction (if youre standing
    still youre wasting time) try to stay on task
  • Whole body (upper push/pull, lower squat/lunge,
    core plank exercises,) circuit training is most
    efficient

81
Developing an exercise program
  • Find at least 6 push exercises that use different
    modalities (dumb bell, body weight, bands,
    barbell, etc.)
  • Find at least 6 pull exercises that use different
    modalities (dumb bell, body weight, bands,
    barbell, etc.)
  • Find at least 6 lower body exercises that use
    different modalities (body weight, barbell, dumb
    bell, ball, etc)
  • Find at least 6 core exercises (plank front/side,
    bosu/ball plank, v-sit, russian twist, etc)
  • Find at least 6 active rest movement exercises
    using different modalities (calisthenics, step,
    treadmill, elliptical trainer, etc)

82
Developing an exercise program cont
  • Create a circuit consisting of at least five
    exercises using an exercise from each of the
    above categories. Mix it up each day.
  • Work 15 20 reps per exercise with as heavy a
    weight as you can handle safely (with good form)
  • Minimize rest between exercises

83
Cardio vs.. Strength
  • Cardio is aerobic (oxygen, carbohydrate, fat
    fueled) long duration/moderate intensity
    exercise. Examples running, biking, stair
    master, calisthenics, etc meant to burn calories
    and increase cardiovascular health
  • Strength is anaerobic (ATP/CP fueled) short burst
    high intensity exercise meant to strengthen
    muscle, bone, connective tissue
  • Both components are VITAL to a proficient
    exercise program and can be achieved with
    functional circuit training

84
Having time to exercise
  • Do not find time to exercise, MAKE time to
    exercise!
  • Plan ahead and work daily exercise into your
    schedule even if it is 30 minutes in the morning
    and 30 minutes in the evening
  • Understand that exercise facilitates activity and
    the more you exercise the better you feel
  • Embrace the challenge and strive for more!

85
Exercise safety
  • NEVER do anything youre unsure about
  • NEVER be afraid to seek professional advice
  • NEVER lift more than you can handle with PERFECT
    form
  • NEVER continue if you become light headed,
    nauseous, dizzy, or stop sweating
  • NEVER get distracted when exercising
  • AVOID obsession there can be too much of a good
    thing
  • ALWAYS warm up and cool down
  • ALWAYS stretch (dynamic/static, never ballistic)

86
Activity vs. exerciseWhats the difference?
  • Exercise facilitates activity and is meant to be
    work. The body does not change unless you give it
    a reason to!
  • Going well beyond the comfort zone to the
    results zone higher intensity is better!
  • Get involved with community programs, play with
    the kids, join a sports league, become active
    with a bike riding or power walking group, plan
    outdoor activities

87
Its not that easyOH REALLY?
  • Humans are creatures of habit, and bad habits can
    be replaced with positive habits
  • Attitude, you have what you say
  • Eliminating/distancing from temptations
  • Evaluating your priorities
  • Get educated
  • Life is not just about you
  • Make conscious/informed decisions

88
SIMPLE FIX!
  • Eat clean, balanced, nutrient rich foods
  • Exercise regularly (cardio resistance)
  • Stay active (sedentary lifestyle is harmful)
  • Eradicate bad habits. Alcohol, smoking, drugs
    (including weight loss or performance enhancing
    supplements) are all toxic to your body and hurt
    you every time you do it. Think about it, why
    would anyone intentionally poison themselves?
    Makes no sense does it?
  • Embrace life, it is a beautiful gift that should
    be treasured and enjoyed. It never lasts long
    enough and can be tragically cut short through
    negligence!

89
Make it work forever!
  • Understand that youre endeavoring into a
    lifestyle change, not a diet!
  • We are creatures of habit, the more consistent
    you are the more likely you are to become and
    remain successful!
  • Get others involved and on board with you!
  • Create accountability measures through record
    keeping and partnership (yep get a snitch!)
  • Embrace and know that challenges build character
    and make you stronger!

90
GET EXCITED AND GET MOVING!
  • Life is a beautiful/precious gift, ENJOY IT!
  • Inspire others to be healthy and re-gift the gift
    of life!
  • Know your golden years will be quality times
    spent with loved ones rather than burdensome and
    wishing for death
  • Understand How your body treats you as you age
    is dependent on how you treat it now!

91
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