Weight Loss & Exercise

What is not working?

  • DIET
  • EATING LESS
  • SKIPPING MEALS
  • SUPPLEMENTS

What is the answer?

  • ATTACK the CAUSE, not the symptoms!
  • CHANGE YOUR BODY CHEMISTRY!
  1. WHERE DO I BEGIN?
    1. Rid your body of the FOUR FATTY toxins!
    1. Refined white sugar
    2. Refined white flour
    3. Processed fats and oils
    4. Caffeine (coffee, soda, chocolate or tea)
  2. Understand the “Paradox of Life”
    *Get fit before starting any kind of diet program!
    1. Need to build muscle
    • More FAT leads to altered body chemistry which leads us back to MORE FAT!
    2. How much FAT should I have?
    • Women 22%
    • Men 15%
      *People who are just starting to get overweight are usually already over fat!
  3. Exercise AEROBICALLY!
    2 Key Factors:
    1. Continuous
    2. Steady
    Examples:
    1. Cross-country skiing
    2. Running, Jogging or walking
    3. Jumping Rope
    4. Stationary/Outdoor Bicycling
    5. Rowing
    6. Mini-Trampoline
    7. Swimming
    8. Stair Climbing
    9. Aerobic Dancing
      *STRETCH before any exercise!
  4. The MAGIC PILL
    IT TAKES 12 MINUTES A DAY!!
    • 12 minutes is the minimum length of time needed to produce the growth of fat burning enzymes.
    • We exercise to change muscle chemistry so that we will burn fat more efficiently.
    • As more muscle is incorporated into an exercise, less and less time is needed to stimulate enzyme growth.
    • This pill needs to be swallowed with the right amount of water!

      Your weight/2=ounces of H20 daily

      REMIND YOURSELF!
      I am not burning a lot of calories while I am exercising. Instead, my body is changing into a better fat burning machine. The purpose of my exercise is to change my chemistry!

  5. How intense should I exercise?
    Fit and lean=HIGH intensity
    Unfit and overweight=SLOWER and LONGER
    *Use the Breathing Test
    BIG BENEFITS TO EXERCISE!
    • Increases metabolism
    • Increases muscle tone
    • Alters body chemistry
    • Burn calories while you sleep
    • Increase sense of well-being
    • Wards off depression
    • Promotes strong cardiovascular health
    • Allows for DEEP REM sleep
    • Aids in digestive health…….And much more!

 

TIME TO ROLL UP YOUR SLEEVES!



STEP 1
Which Toxins will you rid your body of?
________________________________________________________


STEP 2
Exercises:
1. __________________ 2. ____________________
Your DAY OFF is _____________________
Time of Day ____:____ I will be exercising
Fill in your calendar!


STEP 3
Setting Goals:
1. How much weight do I want to loose in 3 months? ____Lbs
6 months? ____Lbs
2. What level of fitness do I want to reach at 3 months? 6 months?


STEP 4
Keep a Journal!
1. Record the number of minutes you exercise daily
2. Measure your body fat every 3 months
(Men use waist and women use right thigh)


STEP 5
Rewards and Penalties
*Hold yourself accountable to someone else!
WHO ______________________
REWARD _______________________
If I do not achieve my goal by ____________ I will give __________
My reward of _________________________.


STEP 6
The healthier your spine is the healthier you will be! Having a healthy spine will make it easier to loose weight and keep it off!

SUBLUXATIONS can result in poor digestion, decreased energy and faulty thyroid function. CHIROPRACTIC is the glue that holds it all together!!!