healthy living

1. Presented by
Fitness Trainer and Healthy
Living Lifestyle Coach,
Jackie Stewart

2. Recent US Obesity StatisticsRecent US Obesity Statistics
58 million overweight, 40 million obese,
33 million morbidly obese
78% of Americans are not meeting basic
activity level recommendations
8 out of 10 over the age of 25 are
overweight
Wellness International Network Ltd.

5. LET’S START ALET’S START A
REVOLUTION!REVOLUTION!

6. Benefits of an Active LifestyleBenefits of an Active Lifestyle
Decreases risks of heart disease, high blood
pressure, diabetes and certain types of cancers
Is a key factor in helping lose and maintain your
weight
Improves mood, helps relieve depression, and
increases feelings of well-being
Is a great stress reliever
Helps build and maintain healthy bones, muscles,
and joints
 Reduces risks of falling and fracturing bones as
you age

7. Activity TypesActivity Types
Playful
 Housework
 Gardening
 Bike rides
 Dancing
 Walking/hiking
 Rollerblading
 Swimming
 Playing with kids
 Wii games
Structured
 Aerobic classes
 Cardio equipment
 Weight training
 Fitness videos
 Home equipment
 Races
 Personal trainer
 Sports
 Wii Fit

8. Exercise Program ComponentsExercise Program Components
1 Warm up
2 Cardiovascular
3 Muscular strength &
endurance
4 Cool down
5 Flexibility

9. Aerobic Training ElementsAerobic Training Elements
Aerobic Training
Recommendations
◦ Frequency: 3-5 days a
week
◦ Intensity 55/65 – 90%
MHR
◦ Duration: 20 – 60 minutes
of aerobic activity
◦ Works: large muscle groups
in a rhythmic activity

10. Strength Training ElementsStrength Training Elements
Strength Building
Recommendations
◦ 8-12 repetitions (1-
3 sets)
◦ 8-10 exercises of
major muscle
groups
◦ Minimum of 2-3
days per week
◦ Get to your “2”

11. Strength Training ElementsStrength Training Elements
Muscle Endurance
Recommendations
◦ 15-18 repetitions
(1-3 sets)
◦ 8-10 exercises of
major muscle
groups
◦ Minimum of 2-3
days per week
◦ Get to your “2”

12. Flexibility Training ElementsFlexibility Training Elements
Flexibility Training Recommendations
Stretch major muscle groups sufficient
to develop and maintain ROM
Minimum of 2-3 days per week
Avoid bouncing during stretches
Breath through stretch
Dynamic stretch prior to
workout
Static stretch after
workout

13. Heart Rate MonitoringHeart Rate Monitoring
(220 – age) x desired percentage = THR
Example: 45 year old participant
(220 – 45) = 175 x .65 = 114 bpm
(220 – 45) = 175 x .90 = 158 bpm
THR range = 114 – 158 bpm
You burn the most calories in your THR
zone
◦ Remember 3,500 calories = 1 pound
 The scale of perceived exercitation (7 or
8 during workout)

14. Healthy Weight LossHealthy Weight Loss
Have realistic weight
loss expectations
A healthy weight loss
is between ½ to 2 lbs
per week or ½ to 1%
of your body weight
If you cut out 500
calories per day, you
will lose 1 lb per week
1lb = approximately
3,500 calories

15. How your body burnsHow your body burns
Rest
◦ 60% fat and 40% carbs
◦ Burns 53 cals per hour/32 fat cals
Low Intensity (60% HR max)
◦ 35% fat and 65% carbs
◦ Burns 425 cals per hour/149 fat cals
Moderate Intensity (80% HR max)
◦ 25% fat and 75% carbs
◦ Burns 570 cals per hour/143 fat cals
Maximal Intensity (100% HR max)
◦ 0% fat and 100% carbs
◦ Burns 700 cals per hour/0 fat cals

16. Measuring your resultsMeasuring your results
Remember the
scale is just one
way of measuring
Another way is to
keep a record of your
measurements
Note other changes
in yourself
Try to purchase a
scale that tracks
water and body fat%

17. WaterWater
Benefits
 Helps control
appetite
 Cushions your
joints
 Enhances energy
 Aids in digestion
 Helps burn fat
more efficiently
Amount
• Take in half your
body weight in
ounces
• If you weigh 150 lbs
you would want to
drink 75 oz
(approximately 9
cups)
• For every one cup of
Caffeine drink an
extra two cups of
water

18. “If you are not making the progress you would
like to make and are capable of making, it is
simply because your goals are not clearly
defined.”
- Paul J. Meyer
“What would you attempt to do if you knew you
could not fail?”
- Dr. Robert Schiller
“All we have to decide is what to do with the time
we are given.”
- Gandalf, Fellowship of Rings
“Whether you think you can or can’t, you’re
right.”
- Henry Ford

19. Commit to ChangeCommit to Change
It takes 21 days to make or break a
habit
Surround yourself with a healthy
environment
Write down your goals and
accomplishments and reflect on them
daily
Share your successes with others
Reward yourself for healthy changes

20. ““It is confidence inIt is confidence in
our bodies, minds,our bodies, minds,
and spirits thatand spirits that
allows us to keepallows us to keep
looking for newlooking for new
adventures, newadventures, new
directions to growdirections to grow
in, and newin, and new
lessons to learn…”lessons to learn…”
-- Oprah WinfreyOprah Winfrey
Jackie Stewart
JackiesPersonalTraining.com
253.820.2850