No Weights Required 1 Company Confidential© 2012 Abbott

The Health Coach Experience January 2010

1Company Confidential© 2010 Abbott

No Weights Required: Get in Shape with a Few Bare Essentials

Alissa Pludeman

LiveLifeWell Health Coach

No Weights Required 2 Company Confidential© 2012 Abbott

Meet LiveLifeWell Health Coach, Alissa Pludeman

• Onsite Health Coach in Lake County, IL

• B.S. Health Promotion and B.A. Dance from the University of Iowa

• Certified Health Coach, Pilates Instructor and Personal Trainer

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Points Covered Today

• Why Should I Exercise?

• How Much of it do I Need?

• The In-Home Cardio Solution

• Weight Training with Little or No Equipment

• Create Muscle Tone with Common House Hold Items

• Get Real! A Sample Full Body Workout

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Why Should I Exercise

• Reduce risk of heart attack, stroke and some cancers

• Reduce feelings of depression and anxiety, improves mood and promotes a sense of well-being

• Reduce weight and keep it off

• Gain more energy and sleep better

• Build stronger bones and muscles

• Relieve stress

• Help manage diabetes or other health conditions

• Increase flexibility and the ability to move easier

• Increase the efficiency of your heart and lower blood pressure

• Improve cholesterol

– Consistent physical activity can help improve HDL (good cholesterol)

– Decrease the amount of triglycerides in the blood

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How Much Exercise Do I Need

• For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity exercise

OR

• 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity exercise, or an equivalent combination of moderate- and vigorous-intensity aerobic activity

• Include muscle-strengthening activities that are moderate- or high-intensity and involve all major muscle groups on 2 or more days a week

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Your Excuse: No Time

• Your Solution:

– Cut out the time it would take to drive to the gym and workout at home!

– No time to fit a 30 minute chunk of walking in?

• Research shows that adding short bouts of activity can be beneficial, even if it is only 5-10 minutes at a time

– If you can’t get a 10 minute chunk of time

– Wear a pedometer and count your daily steps

– Add sets of exercises during a commercial break or between chores

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Your Excuse: No Gym Membership or Equipment

• Your Solution: The At Home Workout Program

• Before you start any workout routine consult with a doctor to discuss any potential risks

– Listen to your body. Be mindful of your joints, especially wrists and knees

– Start small and then slowly increase. Proper form is more important then how much you are lifting or how fast you are walking

– Have fun! Play music, watch TV, or listen to a book on tape

– Make your workouts enjoyable so you’ll be excited for the next one. Buy a new water bottle or outfit or bring a friend along

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In Home Cardio Solution

• Find your favorite way to increase your heart rate for 20-30 minutes

– Add intensity: work from a walk to a jog or a jog to a run

– Dance: put on some music and shake it around your living room

– Jump rope: try alternating legs or just jumping on one leg

– Climb the stairs: try skipping a stair

– Biking: with little impact on your joints add hills or increase the resistance

• Indoor stands are sold for outdoor bikes if you would like to try and bike year round!

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In Home Cardio Solution

• Try This! Sample Workout Plan for the novice exerciser:

– Walk at a moderate pace outdoors or march in place indoors for 3-5 minutes

– Walk briskly outdoors or march in place for 3-5 minutes. To increase intensity march faster and pick up your knees

– Alternate between a moderate pace and brisk/more intense pace for 20-30 minutes

• This also can be done bike riding, just change gears to increase intensity or find a hilly area

• Add stair climbing for a more of a challenge

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Weight Training Without Weights?

• Yes! Resistance training can be done with just your body weight

• Use the following house-hold items to create a workout

– The stairs

– A stable chair

– A wall

– Milk jugs (1/2 gallon or gallon)

– Soup cans

• Exercise bands can be used for a total body workout. They are inexpensive, don’t take up a lot of space and offer endless possibilities

• Exercise bands are great for those who travel a lot. They are small, light weight and easy to pack in your luggage

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Try It! Sample Routine – Just You and Your Body

Warm up 3-5 minutes Jog in place or walk

Pushups 5-15 repetitions Advanced (Left)

Beginners (Center)

Note: Keep your back flat like a table. You can also do pushups on the wall (Right)

Stairs 3-5 minutes Walk up and down the stairs at an intense pace for you

Walk or march in place if you have bad knees

Triceps Dips 10-15 repetitions Use a chair or step.

Advanced: have your legs straight out in front of you

Beginners: keep knees bent to 90 degrees, as shown

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Try It! Sample Routine – Just You and Your Body

Jog in place or walk

3-5 minutes Jog in place or walk

Wall Sit 1-2 minutes Back against the wall, squat down no further then a 90 degree angle, as shown

Note: If you have bad knees, don’t come all the way down

Plie Squat 10-15 repetitions Stand with your feet wider than hip distance, toes pointed out. Squat down

Note: Walk or march in place if you have bad knees

To increase intensity you can hold a milk jug

Stairs 3-5 minutes Walk up and down the stairs at an intense pace for you

Note: Add front and side toe-taps or march in place if you have bad knees

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Try It! Sample Routine – Just You and Your Body

Plank Hold 30 seconds

Keep back in a straight line

Elbows right under shoulders

Abdominals engaged

Bicycles 10-20 repetitions Elbow to knee, keep elbows out, do not pull on the neck

Repeat the routine if you’re feeling good and be sure to stretch after you’ve finished

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Please visit iLiveLifeWell.comfor more information

Thank you!