Fit To Fit To Win/WellnessWin/Wellness

DiLorenzo TRICARE Health ClinicDiLorenzo TRICARE Health ClinicDave Holes, MA, CSCS, ACSM-HFIDave Holes, MA, CSCS, ACSM-HFI

Health EducatorHealth Educator

What is Fit To Win?What is Fit To Win?

Fit To Win is a health promotion Fit To Win is a health promotion program serving active duty, retirees program serving active duty, retirees and government civiliansand government civilians

Provides Educational classes/seminars Provides Educational classes/seminars in the realm of exercise, health, and in the realm of exercise, health, and preventative topicspreventative topics

Fit To Win offers physiological fitness Fit To Win offers physiological fitness testing and nutrition consultations in testing and nutrition consultations in order to help people adopt and order to help people adopt and maintain healthy lifestylesmaintain healthy lifestyles

Exercise TestingExercise Testing

VO2 Testing/ Blood Lactate TestingVO2 Testing/ Blood Lactate Testing Body CompositionBody Composition Ultrasound Bone DensityUltrasound Bone Density Running Shoe ClinicRunning Shoe Clinic Biomechanics AssessmentBiomechanics Assessment

Aerobic CapacityAerobic Capacity

•Fit To Win offers two methods to determine aerobic fitness

•Maximal VO2 Test

•Blood Lactate Testing

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BOD PODBOD POD

Body Composition Body Composition AnalyzerAnalyzer

Principles Similar Principles Similar to Hydrostatic to Hydrostatic WeighingWeighing

No Water is UsedNo Water is Used

Bone Density ScreeningBone Density Screening

Osteoporosis ScreenOsteoporosis Screen Ultrasound TechnologyUltrasound Technology Risk FactorsRisk Factors

Poor nutrition Poor nutrition Menopausal/post menopausalMenopausal/post menopausal Low exercise history (weight bearing)Low exercise history (weight bearing)

Lower extremity gait Lower extremity gait analysis analysis With and without shoesWith and without shoes

Training recommendations Training recommendations are discussedare discussed

Shoe list is providedShoe list is provided Updated every 6 months Updated every 6 months

and can be emailed – just and can be emailed – just give us a call or email.give us a call or email.

Running Shoe Clinic

Runner’s program - Runner’s program - Biomechanics Biomechanics AssessmentAssessment Two part appointmentTwo part appointment

AnalysisAnalysis Coaching sessionCoaching session

Analysis reportAnalysis report Stride lengthStride length Stride frequencyStride frequency Internal/external Internal/external

rotation rotation Coaching sessionCoaching session

Handout with running Handout with running form drills form drills

LocationLocation

DiLorenzo TRICARE Health ClinicDiLorenzo TRICARE Health Clinic Corridor 8/North ParkingCorridor 8/North Parking Duty Phone: 703-692-8898Duty Phone: 703-692-8898 Hours: 0700-1600 Monday-FridayHours: 0700-1600 Monday-Friday

ObjectivesObjectives

Discuss obesity and its effect on healthDiscuss obesity and its effect on health Make you more aware of “added sugars” in Make you more aware of “added sugars” in

foodsfoods Show you how to get fit at work!Show you how to get fit at work! Demonstrate simple strength exercises to Demonstrate simple strength exercises to

improve body composition and functionimprove body composition and function

Visceral Fat & DiseaseVisceral Fat & Disease

http://img.medscape.com/fullsize/migrated/editorial/cmecircle/2008/17327/cooppan/http://img.medscape.com/fullsize/migrated/editorial/cmecircle/2008/17327/cooppan/slide15.pngslide15.png

““Added Sugar” Intake Added Sugar” Intake RecommendationsRecommendations

American Heart Association recommends no American Heart Association recommends no more than 100 calories of added sugar for more than 100 calories of added sugar for women and no more than 150 calories of women and no more than 150 calories of added sugar for men per dayadded sugar for men per day

Dietary Guidelines for Americans 2010 Dietary Guidelines for Americans 2010 recommends limiting added sugars to 5-15% recommends limiting added sugars to 5-15% of daily caloriesof daily calories

Determining Sugars in Determining Sugars in FoodsFoods

A. A. Find sugars on the Find sugars on the label in grams (9 g)label in grams (9 g)

B. B. Multiply sugars by Multiply sugars by 4 calories/gram 4 calories/gram (36 (36 cal)cal)

CC. Divide result from . Divide result from B by calories per B by calories per serving to get sugars serving to get sugars per serving (36 per serving (36 cal/110 cal) = 33%cal/110 cal) = 33%

33%

Sugar EquivalentsSugar Equivalents SunkistSunkist (1 bottle, 20 fl oz) (1 bottle, 20 fl oz) 320 calories 0 g fat, 84 g sugars320 calories 0 g fat, 84 g sugars Sugar Equivalent: 6 Breyers Oreo Ice Cream SandwichesSugar Equivalent: 6 Breyers Oreo Ice Cream Sandwiches

Source: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-americaSource: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-america

Sugar EquivalentsSugar Equivalents

Tropicana Tropical Fruit Fury TwisterTropicana Tropical Fruit Fury Twister (1 bottle, (1 bottle, 20 fl oz)20 fl oz)

340 calories 0 g fat, 60 g sugars340 calories 0 g fat, 60 g sugars Sugar Equivalent: Two 7-ounce canisters Reddi-wipSugar Equivalent: Two 7-ounce canisters Reddi-wip Source: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-americaSource: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-america

Sugar EquivalentsSugar Equivalents

Starbucks Peppermint White Chocolate Mocha Starbucks Peppermint White Chocolate Mocha with Whipped Creamwith Whipped Cream (venti, 20 fl oz) 660 calories (venti, 20 fl oz) 660 calories 22 g fat (15 g saturated) 95 g sugars22 g fat (15 g saturated) 95 g sugars

Sugar Equivalent: 8½ scoops Edy's Slow Churned Sugar Equivalent: 8½ scoops Edy's Slow Churned Rich and Creamy Coffee Ice CreamRich and Creamy Coffee Ice Cream

Source: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-americaSource: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-america

Sugar EquivalentsSugar Equivalents Dairy Queen Caramel MooLatteDairy Queen Caramel MooLatte (24 fl oz) (24 fl oz) 870 calories 24 g fat (19 g saturated, 1 g trans) 112 g 870 calories 24 g fat (19 g saturated, 1 g trans) 112 g

sugarssugars Sugar Equivalent: 12 Dunkin? Donuts Bavarian Kreme Sugar Equivalent: 12 Dunkin? Donuts Bavarian Kreme

DoughnutsDoughnuts

Source: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-americaSource: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-america

How Many Calories?How Many Calories?

Are You Guilty?Are You Guilty?

Source: http://www.aarp.org/health/fitness/info-03-2011/sitting-too-much-health-hazard.html

EMG and InactivityEMG and Inactivity

DIABETES, VOL. 56, NOVEMBER 2007

Your body burns energy every day to keep you alive, keep you moving, Your body burns energy every day to keep you alive, keep you moving, and when you exerciseand when you exercise

BMR: Basal Metabolic RateBMR: Basal Metabolic Rate

Exercise: Calories burned during a workoutExercise: Calories burned during a workout

NEAT: Non-Exercise Activity ThermogenesisNEAT: Non-Exercise Activity Thermogenesis

TEF: Thermic Effect of Food – the slight metabolic kick you get from TEF: Thermic Effect of Food – the slight metabolic kick you get from eatingeating

Slide Creator: Silvernail, Jason L LTC MIL DOD CAPMED FBCH

Reference: Hamilton et al. Role of Low Energy Expenditure and Sitting in Obesity, Metabolic Reference: Hamilton et al. Role of Low Energy Expenditure and Sitting in Obesity, Metabolic Syndrome, Type 2 Diabetes, and Cardiovascular Disease. Syndrome, Type 2 Diabetes, and Cardiovascular Disease. Diabetes Diabetes 56:2655–2667, 200756:2655–2667, 2007

Sources of Energy Use

Physical Activity and Obesity

Exercise is a small slice of your daily energy expenditure!

Check out the slice that is NEAT!Slide Creator: Silvernail, Jason L LTC MIL DOD CAPMED FBCH

Reference: Hamilton et al. Role of Low Energy Expenditure and Sitting in Obesity, Metabolic Syndrome, Type 2 Diabetes, and Cardiovascular Disease. Diabetes 56:2655–2667, 2007

Physical Activity and ObesityReference: Hamilton et al. Role of Low Energy Expenditure and Sitting in Obesity, Metabolic Syndrome, Type 2

Diabetes, and Cardiovascular Disease. Diabetes 56:2655–2667, 2007Slide Creator: Silvernail, Jason L LTC MIL DOD CAPMED FBCH

Exercise and daily movement is an important part of fat Exercise and daily movement is an important part of fat lossloss

You cannot out-exercise your fork!You cannot out-exercise your fork!

Dietary choices are probably the most important influence Dietary choices are probably the most important influence on your weight and risk for obesityon your weight and risk for obesity

Exercise and activity cannot make up for poor dietary Exercise and activity cannot make up for poor dietary choices but improves health regardless of weightchoices but improves health regardless of weight

Weight Loss and Exercise

Health Consequences of Health Consequences of SittingSitting

American Cancer Society study authored by Dr American Cancer Society study authored by Dr Patel examined activity and health habits of Patel examined activity and health habits of 53,440 men and 69,776 women. Results showed 53,440 men and 69,776 women. Results showed that sitting more than 6 hours compared to sitting that sitting more than 6 hours compared to sitting < 3 hours:< 3 hours: Increased the death rate by about 40% in womenIncreased the death rate by about 40% in women Increased the death rate in men by about 20%Increased the death rate in men by about 20% Increased the death rate by 94% in the least active Increased the death rate by 94% in the least active

womenwomen Increased death rate by 48% in the least active menIncreased death rate by 48% in the least active men Source: http://www.medscape.com/viewarticle/725721Source: http://www.medscape.com/viewarticle/725721

Sitting PostureSitting Posture Poor sitting posture can Poor sitting posture can

lengthen the mid-back lengthen the mid-back muscles and tighten the muscles and tighten the chest muscles.chest muscles.

In addition, the neck In addition, the neck extensor muscles can extensor muscles can become tight and the become tight and the neck flexor muscles neck flexor muscles weak.weak.

These imbalances can These imbalances can lead to forward head lead to forward head posture.posture.

Effects of Forward Head Effects of Forward Head PosturePosture

For every inch that the head moves forward in posture, it increases the weight of the head on the neck by 10 pounds!

Sit To Stand Sit To Stand WorkstationsWorkstations

Walking and Heart Walking and Heart HealthHealth

A 12-year study of 707 retired men in Hawaii found A 12-year study of 707 retired men in Hawaii found that the death rate of men who walked at least 2 miles a that the death rate of men who walked at least 2 miles a day was more than 50% lower than that of men who day was more than 50% lower than that of men who walked less than a mile a day. walked less than a mile a day.

A study of Harvard alumni found that men who walked A study of Harvard alumni found that men who walked more than 7 miles a week had a 33% lower death rate more than 7 miles a week had a 33% lower death rate than sedentary men. Walking up stairs was nearly as than sedentary men. Walking up stairs was nearly as good; men who averaged about 8 flights a day reduced good; men who averaged about 8 flights a day reduced their death rate by 25%.their death rate by 25%.

Source:http://www.health.harvard.edu/newsweek/Leisure-time-Source:http://www.health.harvard.edu/newsweek/Leisure-time-exercise.htmexercise.htm

Activity TrackersActivity Trackers

Thank You!Thank You!

David.j.holes.civ@mail.milDavid.j.holes.civ@mail.mil

703-692-8898703-692-8898