Course 4 Notestheclass.s3.amazonaws.com/pdf/Course 4 Notes.pdf · ©"BY"THE"HEALTHY"EDG" E,LLC....

© BY THE HEALTHY EDGE, LLC. COURSE 4 NOTES

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Course 4: Exercise on the Edge Please listen to this week’s audio and complete the following questions as they are discussed in the audio. The 3 R’s. Resentment, Resistance and Revenge. Resentment is any negative emotional reaction to what we think has been said or done. Common emotions include:

• Anger • Frustration • Sadness • Jealousy • Hate • Guilt • Disappointment

What feelings of resentment are you having on your health journey or in other areas of your life? _________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Resistance is the cutting off of communication or putting up a wall. Some examples of resistance include:

• Not talking to someone • Ignoring something • Procrastination • Confusion • Avoidance • Sending emails instead of talking face to face • Cancelling meetings if there is something you don’t want to talk about or be confronted about

• Quitting or giving up • Sleeping • Watching television • Burying yourself in work

© BY THE HEALTHY EDGE, LLC. COURSE 4 NOTES 2

• Overcommitting to avoid being home • Overeating • Excessively shopping • Having an affair

Example of Resistance: What I am resisting: I am resisting cooking for my family. The ways I am resisting: I am avoiding looking at the cookbook or any online recipes. I am procrastinating and not making a plan for the week. I am overcommitted in my schedule so I don’t make it home in time to cook. I am in confusion about what to prepare for my family. The prices I am paying and others are paying: I am not getting the results that I know I can get if I would cook at home. I am spending more money from our family budget to get carryout and fast food. I am teaching my children that eating as a family and preparing meals is not a priority. I am teaching them that convenience food is the only option when you are busy. I am missing out on connecting with my family around the dinner table. I feel like I am a failure and that is driving me to emotionally eat later in the night.

What I am resisting. The ways I am resisting.

The prices I am paying and others are paying.

What you resist, persists!


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Examples of resentment turning into resistance: • You feel disappointed when you try on an old pair of pants that you swear are going to fit you and they still won’t button. You choose to sleep instead of working out.

• You feel guilty because your kids are still eating sugary cereals and you still haven’t fully cleaned out your pantry. You decide to go shopping for new shoes to make yourself feel better and continue to avoid cleaning out the pantry.

• You feel angry and frustrated when your co-‐worker makes a remark about your “healthy lunch” and how she doesn’t know how you are going to stick to this boring healthy thing. You avoid talking to the co-‐worker and complain about her behind her back to your spouse.

• You feel embarrassed and disappointed in yourself about how you did this week in your Wellness Tracker, so you cancel your appointment with your coach or you don’t show up to your group meeting.

• You feel angry that your spouse brought home a pizza for dinner on a Monday evening when you asked him to go to the grocery store and pick up something for dinner. That night, he tries to hug you and ask you “what’s wrong” and you glare at him and don’t talk to him the rest of the night.

• You are jealous that your friends are drinking bottles of wine and fried foods and you are choosing grilled fish and veggies. You decide that next time you are going to avoid going out all together.

• You hate that you have to track your food everyday. You leave your wellness tracker at home and don’t fill it out until the day before your meeting with your coach.

Revenge is the ATTEMPT to get even or to settle the score or to punish someone (or yourself) for something that has been done. The key is “attempt”. You can never get even. Here are some examples of how we get revenge in our lives:

• Say something to hurt the other person • Silent treatment to make the other person feel bad or isolated • Denying someone of something


• Not doing what you said you would do, letting down yourself or someone else

• Withholding love or attention to punish the other person • Overeating (this is a way many of us punish ourselves) • Starving yourself to punish yourself for overeating • Withholding forgiveness.

Examples of revenge (on yourself) in your health journey may include:

• Not meeting with your coach to get the support you need to get back on track.

• Skipping meals even though you know that eating every 2-‐3 hours makes you feel better and helps you avoid binge eating in the evening.

• Not working out. • Eating a whole bag of chips or cookies because you are disappointed in how you ate that day…so you might as well.

• Having an amazing week of eating and then having a binge on the weekend…completely abandoning any healthy choices.

• Telling yourself that you are fat, worthless or have no willpower. In what ways you are punishing yourself or others through revenge? _________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Overcoming the 3 R’s 1. GIVE and/or FORGIVE. When you are in a state of resentment and you choose to give and forgive, you are squelching the process of the 3 R’s. Instead of feeding into the negativity, you are shifting the energy into positivity. Who or what do you need to forgive? _________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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How will you demonstrate this forgiveness? _________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Forgiveness is a gift you are giving to yourself. How the other person reacts is NOT of your concern. This is your decision to free yourself. Do you need to forgive yourself? 2. Have open, honest and responsible communication. Write down all the people you need to have open and honest communication with to overcome the 3 R’s. _________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Video: Exercising for Results ______________________________________________________

• Speeds up Metabolism • Body Fat Decreases • Lean Muscle Mass Increases • Controls Appetite • Reduces Stress • Increases Insulin and Leptin Sensitivity • Restful Sleep • Improved Self-‐Esteem • Optimal Bone Density • Lower Risk of Diseases • Better Mood and Calmer

______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


Are you a VICTIM to exercise?

• I have to do cardio everyday to lose weight. • I will burn more calories if I don’t eat before a workout. • Lifting weights will make me look bulky. • It’s not fun. I don’t want to. I don’t have time. • If I can’t be perfect, I don’t do it. • If I miss one day, I am a failure. So I quit. • I have bad genetics, so why even try? • I can’t be a good parent and spend time everyday exercising. • I workout and then I deserve to eat what I want.

You Can’t Pay Someone Else To Do Your Push-‐ups. -‐

Jim Rohn Ways to ruin your motivation and NEVER get results!

• ____________________________________________ • Only Do Cardio. • Exercise for _____________________________ • ___________________________________________ • Do Things You Hate. • Don’t Plan. • ____________________________________________

Measuring Results

• ____________________________________________ • ____________________________________________ • ____________________________________________ • Endurance • Health Signs

______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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Body Fat Percentages TECHNIQUES Bioelectrical Impedance Calipers Bod Pod Underwater Weighing Are you ready for the HARD TRUTH? • Do you want to be HEALTHY AND FIT or HEALTHY? ____________________________________________________

• Are you willing to do what a FIT person does? (Strength, Cardiovascular and Flexibility) ____________________________________________________

FREQUENCY How often should you be working out? • Health:

o _____________________________________________ • Fitness:

o _____________________________________________

Description Women Men

Athletes 14 -‐ 20% 6-‐13%

Fitness 21 -‐ 24% 14 -‐ 17%

Healthy

Overweight

______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


INTENSITY How hard should you be working out? • Health:

o _________________________________________ • Fitness:

o 60 -‐ 90% of ___________________________ Calculate Maximum Heart Rate (MHR) • 220 – age = __________________________________

• Zone One o 65% -‐ 75% MHR o Calculate for 40 year old.

! 180 x 0.65 = 117 bpm ! 180 x 0.75 = 135 bpm

• Zone Two

o 80% -‐ 85% MHR o Calculate for 40 year old:

! 180 x 0.80 = 144 bpm ! 180 x 0.85 = 153 bpm

• Zone Three o 86% -‐ 90% MHR o Calculate for 40 year old.

! 180 x 0.86 = 155 bpm ! 180 x 0.90 = 162 bpm

TIME • Health: ______________________________

• Fitness: _____________________________

______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


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The Perfect Balance:

• Carbs = ____________________________

• Proteins = _________________________

• Fats = ______________________________ THINK ABOUT IT! If too much protein bumps FAT out of the priority list for producing energy. ____________________________________________ If more carbs are ingested; body adjusts and uses more carbs as energy. ____________________________________________

______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________


If excess FAT is consumed and protein and carbs are adequate, BODY ___________________________________________ FASTING AND RESTRICTION

• Glycogen and Blood Glucose Used Up.

• Protein Meets Glucose Needs.

• Fat Breakdown = Energy for Cells.

• Fat for Fuel for Brain: Ketones AND Continues to Use Protein.

o Loss of Appetite. o Slowing of Metabolism. o Lower Body Temperature. o Suppressed Immune System.

EAT TOO LITTLE = ______________________________ EAT ENOUGH = __________________________________

• Eat every 2.5 -‐ 3 hours = ENERGY for your muscles during your workout.

• Restrict calories too much and body will draw from protein to meet demands not met from carbs and fat.

• EQUALS MUSCLE LOSS Sleep

• _________________________________________

• _________________________________________

______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ _______________________________________________________________________________________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ _______________________________________________________________________________________________________________________________________________________________________________________________________________________ ______________________________________________________________________________________ ___________________________________________


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Build and Maintain Muscle

• Do It Right!

• __________________________

• __________________________ Water

• Appetite Suppressor

• Toxic Fat Remover


Focus for the Week: 1. Is Your Goal To Be FIT or HEALTHY?

2. Calculate ___________________________________________________ 3. Schedule ________________________________ Workouts. Get In Your Zone!

4. Increase Your ______________________________________________

5. _____________________________ Focus on Carb and Protein Combinations.

BONUS SERIES! If you are looking for more support in this area of your health journey, check out Shock Your Body Series on The Healthy Edge Online Community at www.getthehealthyedge.com. This bonus series will take your exercise journey to the next level. Simply login and click “Audios” to find this series.

Next Session: Reading Food Labels Part I

Course 4 Notestheclass.s3.amazonaws.com/pdf/Course 4 Notes.pdf · ©"BY"THE"HEALTHY"EDG" E,LLC....

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