Formal EducationBachelors from UCLA in SociologyMasters Student CSUDH

CertificationsAmerican College of Sports Medicine (Heath Fitness Specialist)National Strength and Conditioning Association (Certified Strength and Conditioning Specialist)Credentialed coach with International Coach Federation Credentialed Lifestyle and Weight Management Coach through the American Council on Exercise

Practice17 years as an independent facilitator of individual and corporate healthPritikin Longevity CenterResearch studies at El Camino College

About Danielle

Weight Management Evidenceand more…

N A T I O N A L I N S T I T U T E S O F H E A L T H

N A T I O N A L H E A R T , L U N G , A N D B L O O D I N S T I T U T E

Brought to you by Danielle Vindez

It’s not ALL in your head.

Sometimes

Know your (modifiable) risk factors for heart disease

greater susceptibility two or more risks

BMI over 25 is overweight, > 30 is obesity

High blood pressure

High cholesterol, high triglycerides

Smoking

High blood glucose

Inactivity

Or Waist circumference of > 35 for Women, 40 for Men

(Because evidence supports that exercise, behaviors, and diet have a protective effect on our vitality and energy.)

What can we do for renewedVitality and Energy?

Prevent future weight gain, or unhealthy choices Reduce body fat if risk factors greater than 2, or

waist circumference >35 inches for women,& 40 for men Maintain loss of body fat Maintain muscle mass Get more active Change our story

Self-care Recommendations

Treating risk factors through weight loss is effective

Treating risk factors through physical activity is effective

Physical activity alone in overweight people has a moderate effect on abdominal fat loss

Abdominal fat is an independent risk factor

Physical activity is a predictor of successful weight loss

A 10% weight loss in overweight people can reduce risks and improve vitality and energy

What we Know

Energy balanceCalories in = Calories out

EVIDENCE STATEMENT– The combination of reducing calories and increasing physical activity produces greater weight loss than diet alone or physical activity alone.

Recommendation : For overweight people a combination of reducing calories and increasing physical activity decreases abdominal fat and increases cardiovascular fitness.

The most successful strategy for weight loss includes LCD, increased physical activity, and behavior modification

The most successful strategy for weight maintenance = exercise regularly and mindful eating.

The Bigger Pictureresearch

Exercise Recommendations

Cardiovascular or aerobic

Frequency – 5 t0 7 days a week of moderate, 3 to 4 of vigorous

Intensity – somewhat hard

Time – to reduce risk of chronic disease 30 minutes; to prevent weight gain 60 minutes

Type –Use of major muscle groups in a rhythmic motion

Strength training

Frequency – 2 to 3 X’s a week

Intensity – substantial fatigue

Time – 45 minutes, full body

Type – Resistance = body weight, tubing, gravity, dumbbells, medicine balls

Stretch all major muscle groups 3 X’s a week for 30 secs. ea. , repeating 3 times.

Metabolismnumber of calories needed to exist

RMR is a combination of BMR which is determined by sex, age, genetics and body size

Change your RMR by increasing muscle mass or maintaining muscle mass

RMR can equal 70 to 90% of expenditure

Exercise 30% of RMR

Exercise helps to stop loss of muscle

Non Exercise Activities = ADL

Confront the truth of our story, or, do the benefits out number the costs

Develop an intrinsic story that has spiritual, mental, physical, and emotional value

Design a plan to actualize the new story and make it a daily occurrence

Surround ourselves with a supportive environment

From What to How

Keys to Energy Management

Key awareness/benefit

Spiritual alignment

Mental focus

Emotional connection

Physical

Barriers/costs

Not connected to purpose

Partial engagement, multi-tasking

Faulty storytelling

Impatience or negative thinking

Fatigue

Pain

Caloric restriction is important in early weight loss

Exercise, aerobic, and resistance training help create negative energy balance

Exercise alone results in moderate weight loss

Exercise promotes muscle retention

Exercise is critical for sustaining weight loss

Regardless of fatness, fitness lowers risk

Your story becomes you

Summary