Recommending a Benefits Strategy
for Today and Tomorrow
What is your Health Care
Cost Containment Strategy?
for Today and Tomorrow
How far can an employer go toward
mandating wellness in the
workplace?
By 2016 Health Care Costs are projected to
reach $4.2 trillion
This 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
Having a healthy workforce is
enormously beneficial.
Wellness Works!
Results of a Healthy Workforce…
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Productivity goes up
Turnover goes down
Workplace injuries decline
Disabilities decline
Work life expands
Morale improves
Applicants gravitate to a healthy workplace
Tomorrow’s Challenge:
Mandating Employee Wellness
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What is a mandatory Wellness Plan?
Requires employees to participate
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Imposes a penalty if you do not participate
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Must take a health risk assessment, blood pressure, cholesterol,
BMI, fasting glucose etc.
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If an employee refuses to participate they lose coverage
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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.
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Tomorrow’s Challenge:
Mandating 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.”
Mandatory Wellness Plans
ROI is from $2 to $10 for every dollar invested in
a wellness plan.
INSIDE THE PLAN: HIPAA
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Rewards or penalties cannot
exceed 20% of total cost
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Reasonably designed to promote
health or prevent disease
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Annual eligibility
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Alternative standards for
participants with medical
conditions
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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
Obesity Trends* Among U.S. Adults
BRFSS, 1990, 1999, 2008
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
1999
1990
2008
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 1985 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1991
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS, 2000
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
Obesity Trends* Among U.S. Adults
BRFSS, 2001
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2002
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2005
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 2008
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
Medical Complications of Obesity
Pulmonary disease
abnormal function
obstructive sleep apnea
hypoventilation syndrome
Nonalcoholic fatty liver
disease
Idiopathic intracranial
hypertension
Stroke
Cataracts
steatosis
steatohepatitis
cirrhosis
Coronary heart disease
Diabetes
Dyslipidemia
Hypertension
Gall bladder disease
Severe pancreatitis
Gynecologic abnormalities
Cancer
abnormal menses
infertility
polycystic ovarian syndrome
breast, uterus, cervix
colon, esophagus, pancreas
kidney, prostate
Osteoarthritis
Skin
Gout
Phlebitis
venous stasis
Health Risk Factors Matter ..
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Let’s learn about each employee’s
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Metabolic Syndrome Risk Cluster
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HDL Cholesterol
Triglycerides
Waist Circumference
Blood Pressure
Fasting Glucose
Now let’s Graph these
Important Risk Factors ...
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Complete a Health Risk Assessment Form
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200
180
160
140
120
100
80
60
40
20
0
Perform Biologics (BP; HDL vs. LDL; Waist Size, Glucose)
Medical Cost
WC Cost
WC Lost Time
BMI 18-25
Recommended
BMI 30-34
BMI 35-39
Obesity Class I
Obesity Class II
BMI 40+
Obesity Class III
Increase your Wellness Score!
Culture Change will focus on:
• Losing weight
• Feeling better
• Looking better
• Living Life better—Long Term
What does this 10 week program look like?
10 Week Program will address:
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Eating habits
Hunger
Hydration
Exercise
Personal health habits
Program Specifics:
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Initial Requirements:
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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!”
Classroom Specifics:
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Instructor Led:
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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
How Do you translate clinical information
into Savings?
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As you improve basic health you reduce the frequency
and severity of health plan claims, resulting in:
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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
How Do you translate clinical information
into Claims Savings?
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If your BMI is under 30 and your Glucose is 50 to 99 then let’s
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.
First things first
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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)
Motivation
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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!
Support
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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
The human body, what an amazing
MACHINE!
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Like a car; no maintenance + bad fuel = long-term
problems and premature failure
GUARANTEED!
From this
To this
I feel fine, why do I need to change
anything?
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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
Body systems
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Musculoskeletal (muscle & bone)
Cardiovascular (heart, veins, arteries)
Respiratory (lungs)
Neurological (brain and nerves)
Digestive (stomach, intestines, etc)
Endocrine (hormones/glands)
Metabolic (liver, pancreas, etc)
Optimal system function and care
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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
Optimal system function and care
cont…….
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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 body’s systems
Lack of exercise causes: fatigue, promotes poor circulation
efficiency, diminished stroke volume, increased risk of
heart disease, risk of premature death
Optimal system function and care
cont…….
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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!
Optimal system function and care
cont…….
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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!
Optimal system function and care
cont…….
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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!
Optimal system function and care
cont…….
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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!
Optimal system function and care
cont…….
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Metabolic system: fuel + exercise=ENERGY!
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 lifestyle=poor energy
WARNING! HERBAL AND STIMULANT BASED DIET PILLS ADVERSELY AFFECT
METABOLIC FUNCTION AND CAN LEAD TO PERMANENT LIVER DAMAGE!
This is what can happen if you do not take
care of yourself
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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!
Preventable disease
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Smoking/tobacco use
Alcohol, health effects and
increased risk
Obesity, cause and effect
Smoking
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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. That’s more than 440,000
smoking-related deaths every year — the equivalent of three 747s
being downed every day without any survivors.
Source: gdcada.org
What makes smoking so lethal?
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Short-Term Effects
The body’s 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 Effects
Smoking 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
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Smokeless tobacco and cigars also have deadly consequences
— including lung, larynx, esophageal, and oral cancer.
Source: gdcada.org
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What smoking looks like from the
inside
Throat cancer
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:
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Your senses of taste and smell are better.
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You can breathe easier.
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Your "smoker's hack" starts to go away. (You may keep coughing
for a while, though.)
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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
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How to quit
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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!)
Alcohol
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Long Term Effects
Prolonged, 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
What the effects of alcohol look
like inside
Throat cancer
Alcohol + smoking increases
risk of throat cancer by as much
As 70%
Alcohol, the other side of the coin
Untimely death of self and others
Depression and hopelessness
Infidelity and divorce
Teen alcohol abuse
Consider this
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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
What are we saying here?
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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
Obesity
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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
The numbers
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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 > 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
What obesity looks like on the
inside
Fatty liver disease
Body scan showing subcutaneous fat
and visceral fat
Why do we get fat?
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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
gizmo’s”
LACK OF EDUCATION!
Now how do we get rid of fat?
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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)
How do we get rid of fat cont…..
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“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 less…the energy has to
come from somewhere
Why “weight loss” is not always
the ultimate goal
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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.
Diet pills, making the nation fatter and
the weight-loss industry richer!
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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 you’re 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!
Infomercial gadgets “take you for
a ride alright”
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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 it’s EASY it’s activity not exercise and you’re
benefits are minimal.
+
=
Food: Gas, diesel, or rocket fuel
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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!
What is good, what is bad?
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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
Here’s the examples of the good stuff
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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
This is the stuff that will get you!
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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
Reading the labels
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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!
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!
Examples of “smart” meals
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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)
Hydration
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Supports: efficient muscle contraction, digestion, thermoregulatory 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
How many calories?
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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
Nutrition summary
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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
Exercise time!
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What is exercise?
Now why would I want to do that?
Can I just go “ride” on something at the health
club?
I don’t have time to exercise
Cardio vs. Strength training can’t I just do one or
the other?
What is exercise?
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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
Now why would I want to do that?
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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
YOU’RE NOT, YOU’RE HURTING YOURSELF!
The “skinny” on the
health clubs
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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!
Examples of “free form” exercises
Exercise basics
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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 you’re standing still you’re
wasting time) try to stay on task
Whole body (upper push/pull, lower squat/lunge, core
plank exercises,) circuit training is most efficient
Developing an exercise program
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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)
Developing an exercise program
cont…
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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
Cardio vs.. Strength
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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
Having time to exercise

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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!
Exercise safety
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NEVER do anything you’re 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)
Activity vs. exercise
What’s the difference?
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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
“It’s not that easy”
OH REALLY?
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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
SIMPLE FIX!
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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!
Make it work forever!

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Understand that you’re 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!
GET EXCITED AND GET MOVING!

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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”!
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