You Find Your Why; I ll Show You How. Chris Stevenson, CSCS

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1 You Find Your Why; I ll Show You How Chris Stevenson, CSCS

2 Bank of America Corporation ( Bank of America ) is a financial holding company that, through its subsidiaries and affiliated companies, provides banking and investment products and other financial services. Merrill Lynch, Pierce, Fenner & Smith Incorporated is a wholly-owned subsidiary of Bank of America Corporation, and a registered broker-dealer and member of FINRA and SIPC. Investment products provided by Merrill Lynch, Pierce, Fenner & Smith, Incorporated: The views and opinions expressed in this presentation are not necessarily those of Bank of America Corporation; Merrill Lynch, Pierce, Fenner & Smith Incorporated; or any affiliates. Nothing discussed or suggested in these materials should be construed as permission to supersede or circumvent any Bank of America, Merrill Lynch, Pierce, Fenner & Smith Incorporated policies, procedures, rules, and guidelines.

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4 Looking Back at Fitness is Simple Fitness isn t a magic bullet Fitness IS being healthy Fitness is simple because you have to pick things up and put them down, you have to move and you have to stretch Fitness isn t easy because you have to make a commitment STAT

5 Golden Circle Concept by Simon Sinek, Author of Start with Why

6 Soccer Before 1 Winning games 2 Playing the best players

7 Soccer After 1 Playing better team soccer, having fun...and winning games 2 Focusing on fun and teamwork Helping kids become the best soccer players they 1 can be

8 Typical Weight Loss Statistically Speaking 1 Losing weight 2 Taking shortcuts A UCLA study that followed dieting* patients for fewer than 2 years, found that 23% gained back more weight than they lost When followed for at least two years, 83% gained back more weight than they lost * Dieting by definition is a TEMPORARY food plan, it doesn t work in the long run

9 Weight Loss Success 1Improving overall health and losing weight 2 Exercising regularly, etc. 1 Being Healthy!

10 What Is Your WHY?

11 Now that you have YOUR WHY I will show you HOW through... FLEXIBILITY CARDIO STRENGTH

12 HOW to do Cardio Training Recommendations: 150 minutes a week of moderate activity OR 75 minutes a week of vigorous activity Progressions: 3 Activity Goal 2 1 Phase 1 Just Move Develop a habit and begin initial conditioning Frequency (days a week) 2 Duration (each session) 10 minutes Phase 2 Steady State Develop overall aerobic health minutes Phase 3 Interval Training Get the best workout in the least amount of time 3 25 minutes Once you ve gone through all 3 phases, rotate between phases 2 and 3 for maximum results

13 Aerobic vs. Anaerobic Training Aerobic Anaerobic Primary Fuel Source Fat Sugar 3 Duration Longer Shorter Intensity Lower Higher 2 Talk Test Can talk, not sing Labored speech 1

14 Fat Burning Myth Low Intensity 60-65% High Intensity 80-85% Total Calories/Min Fat Calories/Min Percentage Fat Calories 50% 40% Total Calories/30 Min Total Fat Calories/30 Min This is the KEY to getting more bang for your buck!

15 HOW to do Strength Training Recommendations: Work all major muscle groups; legs, hips, back, abdomen, chest, shoulders, arms at least twice a week (with a 48 hour rest period in between sessions) Progressions: 3 Goal Phase 1 Muscle Memory 2 Frequency (Days a Week) 1 Sets 2 1 Reps 10 Weight Body Weight or Light Phase 2 Muscle Endurance Lighter Phase 3 Muscle Strength Heavier For maximum results, rotate between phases 2 and 3

16 Making a Plan

17 Cardiovascular Training Plan Phase 1 Phase 2 Phase 3 Activity Just Move Steady State Interval Training Frequency (days a week) Duration 10 minutes minutes 25 minutes Cardiovascular Activity Aerobics class Ice Skating Spin Basketball Jazzercise Stairmaster Bicycling Jumping Rope Stationary Bike Boxing Kickboxing Step aerobics Boot Camp Martial Arts Surfing Dancing Rock Climbing Swimming Elliptical Rowing Tennis Hiking Running Walking Hockey Skiing Zumba Jogging Soccer???

18 Strength Training Plan Phase 1 Phase 2 Phase 3 Goal Muscle Memory Muscle Endurance Muscle Strength Freq. (days a week) Sets Reps Weight Body weight or light Lighter Heavier Legs Shoulder & Arms Chest & Back Squat Bench Dip Bench Press Single Leg RDL Tricep Kickback Bent Over Row Lunge Bicep Curl Fly Pistol Squat Bicep 21s Incline Bench Press Step Up Lying Tricep Extension Lat Pull Down Hamstring Curl Shrugs Pull Up Deadlift Front Raise Push Up Calf Raise Side Raise Reverse Fly Romanian Deadlift (RDL) Hammer Curl Seated Row Butt Lift Shoulder Press Single Arm Row For maximum efficiency, combo up!

19 Now that you have your WHY and I have given you the... HOW Just DO It!