Go from the Sofa to Sensastional!

From Sofa To Sensational SIMPLE STEPS TO ACHIEVING THE BODY

YOU WANT

Pamela DeSalvo, CHC, RYT, CPT

Note: always check with your health care provide before starting a new exercise routine:

Pamela DeSalvo, CHC, RYT, CPTCertified Health Coach

http://thecompleterecipe.com

Welcome to today’s presentation.

We know we should exercise regularly.

But, for many of us,

Exercise is a major roadblock

to reaching our health and fitness goals.

Can you relate?

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What We’ll Cover In This Presentation

The three most common

roadblocks to incorporating

exercise into your lifestyle

Simple strategies to get

you on your way to being

more healthy and fit.

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Let’s Warm Up With Some Basics

Exercise may be the closest thing to the “fountain of youth”

Regular physical activity:

strengthens your muscles

improves heart and lung function

reduces risk of illness and disease

stimulates growth of new brain cells

can even add years to your life

Studies show that even 30 minutes of physical activity on most days can be beneficial to your health.

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Research suggests that regular exercise may have the following health

benefits:

Reduce the risk of infections

Ease asthma

Prevent heart attacks

Control blood sugar

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and…

Protect against cancer

Combat stress

Relieve hot flashes

Prolong life

(Adapted from Consumers Reports, September, 2007)

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In a nutshell, exercise helps us move better,

look better, feel better and age better!

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How do you REALLY want to look and feel?

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FitHealthySensationalSexyEmpoweredUnstoppableStrongComfortable in my own skinYounger________________________

So what’s stopping you?

What is it that’s holding YOU back and what are you telling yourself that you can’t do?

What is it costing you?

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There are lots of roadblock “reasons” for not exercising

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Cost Getting started Commitments Putting others needs above our own Feeling too self-conscious Fear of not being able to stick with it Lack of encouragement Finding something enjoyable Too tired

Time

Knowledge

Motivation

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The three most common roadblocks

“I don’t have enough time to exercise.”

“How do I know what exercises are best for me?”

“I’d like to but can’t get going and when I get started, I can’t stick to it.”

Roadblock #1 - Time You don’t have to spend hours at a gym.

There are some simple things you can do to fit exercise into your day.

NOTE: Always check with your healthcare professional to before starting a new exercise regimen or diet.

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Set aside one block of time each day to be active.

Replace less active blocks of time with active ones.

Walk for half an hour instead of watching an extra half hour of TV, surfing the net or hanging out on social media.

Instead of sitting down to read a book, read while on an exercise bike or treadmill.

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Simple Steps

Stand more while you’re at work.

Use a Swiss Ball (Yoga ball) as a chair at your desk.

Make choices to move more. •Take the stairs instead of taking the elevator. •Walk to places that are within walking distance. •Park away from the store or the office and walk to the entrance.

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Simple Steps

Roadblock #2 - Knowledge

Not sure what to do or where to begin?

It’s easy…start with a walk – just 15-20 minutes a day.

Once you have established a regular walking routine consider:

Including some strength training, interval training, yoga or other form of exercise.

Change your routine every 4-6 weeks to continue to see progress and challenge your body in different ways.

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Workout at home with exercise DVDs Join a gym or the YMCA Work with a personal trainer Take a group fitness class Consider dance, Zumba, kickboxing, yoga, etc. Exercise outside – biking, hiking, walking, running Plan activities you enjoy!

Remember to check with your doctor before starting a new exercise routine. 16

Add some variety

Roadblock #3 - Motivation

“I just don’t feel motivated to exercise”

Ask yourself… What do I really want and what do I think is holding me back from taking action?

What is my goal and why is that goal important?

Why are you not feeling motivated? Be honest. Self-Conscious Bored/frustrated/discouraged Run down and tired Concerned about personal weight

.

.

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Roadblock #3 - Motivation(Continued)

Ways to get going:

Use the buddy system and exercise with a friend

Avoid boredom - bring an iPod or MP3 player.

Train for an event – set your goal with a target date

Fitness Tracking Devices like Fitbit or Runmeter/app

Find something FUN to do that doesn’t feel like exercise

.

.

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Starting Point

Wherever you are right nowis your starting point and that’s okay!

Focus on where you want to go and how you want to look and feel.

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If you make it a high enough priority, you WILL find the time.

Moving Forward

Setting Goals:

Consider how active you are now

Set your short-term (2-3 weeks) activity

level goal based on your current activity

level

Make the goal challenging enough but not

so challenging that you get discouraged 20

Selecting Exercises That Are Right For You

“When you shop for clothes, not every outfit you try on is right for you, right? But when you find the perfect outfit, doesn’t it make you feel great?

The same is true of exercise. Not every activity you try, whether it’s a weight circuit, a kickboxing class, or a hike through the woods will fit you like a custom-made suit. But when you find the workout that suits your current fitness level, your budget, and your personality, it’s a fantastic feeling!”

- Fitness for Dummies

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Workout Variety

For overall physical fitness, experts recommend cardiovascular activity, strength conditioning, and flexibility

training

Cardiovascular activity: o Start by doing an aerobic activity, like walking or running, for a sustained 20-30 minutes,

four to five times a week. o Interval training: intensity movement with intervals of lighter activity.o Mix up your workout by doing cardio, followed by strength training exercises, then back to

cardio. o You can mix this in to your running o Alternating bursts of high and low speeds in walking routine.

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Workout VarietyStrength conditioningo You can reshape your body and burn more fat and calories o The more muscle you have, the better your metabolism will beo Tip: Ladies, strength training will not bulk you up

Strength training includeso Body weight exerciseso Resistance bandso Free weightso Weight machines o Barbellso Twice per week

Flexibility Trainingo Slow, sustained static stretchingo Frequency

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What would your schedule look like if you made exercise a high priority?

What would you have to shift?

Your schedule? Your focus? Your priorities? Something else?

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“The key is not to prioritize what’s on your schedule, but to schedule your priorities.”

Stephen R. Covey

Make sure YOU are on your list of priorities.

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Make a plan!

What days/times will you exercise for the next two weeks? Put it on your calendar as if it is an important appointment that is not optional.

What type of exercise will you do during the next two weeks and how long will each workout be?

Do you have a friend that can join you to help be your accountability partner and also make it more fun?

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Be Committed – Write Your Goals Down! For the next 4 weeks…

I am going to exercise ____________ times a week for approximately ____________ minutes per day.

After 4 weeks, I will evaluate how I feel and

work up to exercising ___________ times a week for approximately _________________ minutes per day.

When is the best time to workout?

The time that works for YOU.

What kind of support and accountability do you need to implement the decisions you’ve made today?

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You can do it!

What have you decided to commit to today that will have a positive impact on your health and

wellness?

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“Few things in life can match the euphoria you feel after a great

workout. Your muscles are tired, you’ve worked up a serious

sweat, and your mind is relaxed. And for that moment, you are free of stress and worry and

everything else feels amazing”

- Todd Durkin, M.A., C.S.C.S. – author, ‘The

Body Impact Plan’

Coaching Support People that have the support of a coach or mentor, can reach their goals sooner.

I offer health coaching to help my clients achieve a healthier happier, more balanced life. Part of my program is supporting my clients with all of their goals, including exercise so they can achieve balanced health.

You’re invited to schedule a 30-minute, no obligation strategy session to see how my coaching may help you reach your goals sooner.

Apply for your strategy session here:

https://thecompleterecipe.com/strategy-session-application/

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Your photo Here

Pamela DeSalvoCertified Health

Coach

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https://thecompleterecipe.com/28-day-challenge

$1 per day