Fit For Everyone

1. FIT FOR EVERYONE Showing you how every person has the ability to become healthy and fit. By: Mr. J. Everyman

3. PART 1 OBESITY

4. OBESITY In 2007-2008, the prevalence of obesity was 32.2% among adult men and 35.5% among adult women. (JAMA 2010) Since 1976-1980 in preschool children aged 2-5, obesity increased from 5.0% to 10.4% between 1976-1980 and 2007-2008 and from 6.5% to 19.6% among those aged 6-11. Among adolescents aged 12-19, obesity increased from 5.0% to 18.1% during the same period. (CDC 2010) In the United States obesity is estimated to cause an excess 111,909 to 365,000 deaths per year.

5. ASSOCIATED RISKS OF OBESITY Heart Disease Diabetes Difficulty Breathing / Sleep Apnea Cancer Osteoarthritis Death

6. CAUSES OF OBESITY DIET (excess sugar, excess carbohydrates, trans fats, etc.) SEDENTARY LIFESTYLE (lack of activity, lack of exercise) GENETICS (percentage of obesity that can be attributed to genetics varies, depending on the population examined) MEDICAL CAUSES SOCIAL DETERMINANTS (family, work, friends)

7. KILLERS!

8. COMMON MISTAKES Serving sizes on foods and drinks: We are not paying attention to serving sizes. As an example, a standard Snapple bottle is 16 ounces which is 2 servings. We will usually drink a bottle in one sitting. Skipping breakfast: Not eating breakfast increases fatigue and causes you to overeat at your next meal. Food choices: Do we reach for the fried or grilled chicken? Do we reach for the chips as a snack or do we have veggies and nuts? Do we reach for the eggs and oatmeal, or do we reach for the bagel or donut for breakfast? WHAT ARE YOU CHOOSING?

9. HEALTHY CHOICES

10. WHERE DO I START? I am not a personal trainer. I am not a doctor. What I am, is someone who was very overweight, out of shape, and decided to do something about it. Starting on a path of being healthy and fit is not difficult if you know what it is you want to do. The tools to living a healthy lifestyle are all around us and very easy to use. In Part 2, I will go into what you can do to get started on a fit and healthy lifestyle.

11. PART 2:GETTING STARTED Part 1 addressed obesity and the risk factors associated with those who are overweight Part 2 focuses on simple practices that can be immediately implemented to kick start your way to a healthier lifestyle

12. Getting Started: Practice #1: Eliminate the word “diet” When starting or moving through the weight loss phase of a broader lifestyle change, the word diet usually carries a negative connotation What does diet mean to me? Temporary fix – usually a finite beginning and ending Deprivation – usually married with a list of all off-limit foods How does your mindset change when you eliminate the word diet and instead view this as a new lifestyle? Portion Control Better food choices Active living

13. Getting Started:Practice #2: Set Goals Goal setting enables you to track your progress on a clearly defined timetable Create goals in categories: short-term, mid-term and long-term Creating a goal sequence increases focus and can be a strong motivational tool Goals should be realistic and reachable within your capabilities

14. Long term goals should be set at the beginning of your program Ask yourself the following questions: What do I want to do? (Is there a specific event you want to try?) Where do I want to be? (Is there a pair of pants or a dress you want to wear?) Long term goals have to be specific in nature I want to lose weight is not a long term goal I want to lose 50lbs by October 1st, 2011 is a specific long term goal A specific and quantifiable goal helps you stay on track and strengthens your commitment to your goal Getting Started: Long Term Goals

15. Getting Started: Short Term Goals After setting a specific and quantifiable long term goal, set smaller short term goals Set realistic goals that are achievable Daily goals: I will drink 8 glasses of water today. Weekly goals: I will exercise 5 times this week for 30 minutes or more Monthly goals: I will bike ride 5 miles in 30 minutes or less by month’s end Write down your goals and post them someplace visible

16. Work backwards from your long term goals to set the mid point of your program, or the halfway point to your end goal Assessing your progress mid-way through your program is the best way to gauge where you are on your progress. Are you on track? Ahead of schedule? Lagging behind? The mid-way point is where you make the necessary adjustments to your daily routine to ensure success by your pre-set end date Getting Started: Mid Term Goals

17. EXAMPLE: Long Term Goal – Lose 50lbs by October 1st, 2011 Mid Term Goal – Lose 25lbs by July 1st, 2011 Short Term Goals – Exercise 3-5 times a week for 30 minutes or more, bicycle 5 miles in under 30 minutes in 30 days Getting Started: Setting your final goals.

18. Getting Started:Practice #3: Consistency Starting anything can be a daunting task. The hardest part is not starting, but continuing what you have started. Setting realistic goals helps with your consistency. Often times, unrealistic goals can make things seem out of reach and therefore, you veer off track and eventually, stop all together. Consistency and maintaining your focus on what your short, mid, and long term goals are, is what will bring about the change you are looking for.

19. Getting Started:Tips for consistency. Plan ahead – Mapping out your day/week/month is very easy and just takes a little bit of time at the start of the week. Plan the days you are working out, a menu for the week, and your goal for the end of the week. Make sure to factor in time for family, work, school, etc. Find alternatives – Can’t go outside for your 30 minute walk today because of rain? Walk up and down the stairs in your home or apartment. Working late and can’t eat your planned meal? Find a healthier alternative if you are going to have fast food. Do you have a meeting Thursday and can’t go to the gym? Make it up on Friday if it was a scheduled day off. There’s always an alternative. Finish! – Completing something will leave you feeling with a sense of accomplishment. You make it through the day/month/week and you’ve met all your goals, you’ll want to keep doing it. This sets the pace for you and gives you the motivation to continue.

20. Getting Started:Putting it all together Now that you have the tools to get started, lets put it all together: Remove the word “diet” from your vocabulary. Diets are temporary; this is a lifestyle change that will be permanent. Setting long, mid and short term goals increase focus and can be a strong motivational tool. Staying consistent will help you reach all of your goals.

21. Getting Started:Final thought. DO NOT WAIT UNTIL TOMORROW! Starting right away is easy when you follow the tips provided to you in this presentation. It’s as easy as not having another soda today, taking the stairs instead of the escalator at the mall, or go to the park and walk around for 30 minutes before going home. These simple, yet effective changes are what you need to get you started on a lifestyle change towards a healthier, fitter you.

22. PART 3:If I did it, so can you! Part 1 addressed obesity and the risk factors associated with those who are overweight Part 2 focuses on simple practices that can be immediately implemented to kick start your way to a healthier lifestyle Part 3 will show how I used these tools to lose 60lbs

23. I did it…so can you! In November of 2009, I was at my heaviest weight ever at 265lbs. My diet was poor, I was leading a sedentary lifestyle, and my weight was a reflection of my lifestyle. In the following slides, I will show you how, using the methods I have described to you, I was able to lose over 50lbs in 7 months. I did not diet, I did not deny myself the foods I enjoyed. I ate healthier and set out to accomplish the goals I set for myself.

24. I did it…so can you! This is what I looked like before I started, 265lbs:

25. I did it…so can you!Part 1 – Setting my goals. Starting weight November 2009: 265lbs Long Term Goal: 210lbs by my birthday in June 2010 Short Term Goal: Go to the gym at least 4 days a week incorporating full body workouts and cardio. Short Term Goal: Eat high protein, low carbohydrate meals at least 3 times a day, allowing myself to have cheat meals on Saturdays and Sunday mornings. Mid Term Goal: Run a 5k race and finish it regardless of placing.

26. I did it…so can you!Part 2 – Eating Healthy. A look into my eating habits on a typical day prior to changing my lifestyle was as follows: Breakfast: Bacon, Egg and Cheese on a Roll, Orange Juice. Lunch: Two slices of pizza with a soda. Dinner: Chinese Food and a soda, followed by a pint of ice cream. Snacks: Potato Chips, soda, ice cream. As you can see, I wasn’t making the healthiest choices, or even moderating what I ate. After making my change, it looked a lot different.

27. I did it…so can you!Part 2 – Eating Healthy. My typical eating day after my decision to make a change Breakfast: Half a cup of egg whites, scrambled with a banana. Lunch: Two pieces of grilled chicken breast with crystal light . Dinner: One can of albacore tuna in water, drained, with light mayonnaise and one serving of unsalted crackers. Snacks: Unsalted almonds, chocolate protein powder mixed with water, plain Greek yogurt. On the weekends, I’d allow myself to have a slice of pizza, a burger, some fried chicken, or whatever else I craved. What I changed was the portion size. I limited my portions so that I didn’t counteract the progress I made during the week. In addition, I made sure that by Sunday evening, I was back on my regular eating routine. Notice that the unhealthy eating was now out of the ordinary. This was a big step towards my success.

28. I did it…so can you!Part 2 – Eating Healthy. My typical eating day after my decision to make a change Breakfast: Half a cup of egg whites, scrambled with a banana. Lunch: Two pieces of grilled chicken breast with crystal light . Dinner: One can of albacore tuna in water, drained, with light mayonnaise and one serving of unsalted crackers. Snacks: Unsalted almonds, chocolate protein powder mixed with water, plain Greek yogurt. On the weekends, I’d allow myself to have pizza, a burger, some fried chicken, or whatever else I craved. What I changed was the portion size. I limited my portions so that I didn’t counteract the progress I made during the week. In addition, I made sure that by Sunday evening, I was back on my regular eating routine. Notice that the unhealthy eating was now out of the ordinary. This was a big step towards my success.

29. I did it…so can you!Part 3– Consistency. The hardest part of my lifestyle change was maintaining my consistency throughout the beginning, in order for this to become permanent. I set out to go to the gym at least 4 days a week, and I ended up going 5 days instead. I was motivated by the fact that I had a set time (my birthday) in order to reach my goals. I knew it wasn’t going to be easy. Maintaining a consistent schedule, or at the very least, eating healthy consistently, when all you’ve known is eating whatever is available was very difficult. I used my goals as motivation and tried as best I could to stick to what I wanted to accomplish: change myself, my body, and my lifestyle.

30. I did it…so can you!Part 3– Consistency. As a way to make myself stick to my commitment, I chose to enter a 5k (approximately 3.1 miles) run on 4/11/10 which was about two months before my goal date. Prior to entering that race, I was unable to run ONE mile without stopping. I used this event as a mid term goal that was very reachable, yet challenged me enough to have to make me work hard and be consistent with my choices. I ran the Run As One 5K race in Central Park on 4/11/10. I completed the 5K without stopping or walking and finished it in a decent time as well. It was the perfect milestone to motivate me to get through the next two months and reach my goal.

31. I did it…so can you!Part 4– Reaching Your Goals. As a way to make myself stick to my commitment, I chose to enter a 5k (approximately 3.1 miles) run on 4/11/10 which was about two months before my goal date. Prior to entering that race, I was unable to run ONE mile without stopping. I used this event as a mid term goal that was very reachable, yet challenged me enough to have to make me work hard and be consistent with my choices. I ran the Run As One 5K race in Central Park on 4/11/10. I completed the 5K without stopping or walking and finished it in a decent time as well. It was the perfect milestone to motivate me to get through the next two months and reach my goal. This was also a time for me to evaluate my progress and see if I needed to make any adjustments to reach my goal.

32. I did it…so can you!Part 4– Reaching Your Goals. On June 16th, 2010, after 7 months of making permanent changes to my lifestyle, I reached, and surpassed my goal. I weighed in at 209.2lbs! Below is a picture of the scale when I weighed in that morning.

33. I did it…so can you!Part 4– Reaching Your Goals. Here is what I looked like before and after:

34. I did it…so can you!Part 4– Reaching Your Goals. By following the basic elements in this presentation, I was able to become a healthier, more active person. These guidelines are very basic and do not require expensive equipment, starvation or fad diets, or any type of unreasonable commitments from you. All that is needed is the desire to want to change and a commitment to YOURSELF.

35. Fit For Everyone:Conclusion Leading a healthier lifestyle is not as difficult as it seems. Today’s media likes to sell people on fancy equipment and unique sounding diets in order to conform to a visual representation that they believe is ideal. As was mentioned earlier, diets are temporary. What we need to do is make a lifestyle change that will not only benefit you, but those around you as well. This all takes work; there will be times when you feel flustered, tired, and un-motivated. The key is to stay with it. Once these elements become natural behaviors, everything else will fall into place, including your ultimate goal of leading a fit and healthy life.