Presents

Velocity Women’s Clinic

Bre KowaleskiAustin Cashwell

Quintin HallZack Lappin

WelcomeToday we will ……Hear a testimonialBust common Myths with

women exercisingShare important facts about

exerciseExplain some nutrition Facts Participate in an interactive

demonstration

Testimonial

Common Myths in ExerciseMYTH: YOU CAN TARGET FAT LOSSFACT: Working out can reduce your

overall body fat, but you can't control where that fat comes from. In a new study published in Journal of

Strength & Conditioning, 11 people completed a 12-week exercise program to train a single leg. Even though they only trained on one side, they lost about the same amount of body fat in each leg—and burned even more body fat above the waist.

Common Myths in ExerciseMYTH: DOING

ABDOMINAL WORKOUTS WILL SHED BELLY FAT.

FACT: Doing abdominal workouts is a great way to strengthen your abs. However the best way to target stubborn belly fat is through nutrition.

Common Myths in ExerciseMYTH: NO PAIN, NO

GAIN.FACT: A little discomfort

is okay, but if you feel a sharp pain anywhere, stop what you're doing and consult a doc.

Burning sensation you feel while working out is due to a lactic acid build up in your muscles. This is different than sharp pains.

Common Myths in ExerciseMYTH: YOU SHOULD PERFORM

STATIC STRETCHES BEFORE YOU WORK OUT.

FACT: Stretching loosens your tendons, and makes muscles feel weaker and less steady. So a pre-workout STATIC stretch can actually mess with your workout.

Here at velocity we perform dynamic warm-ups where we actively loosen our muscles to prepare them to work.

Common Myths in Exercise MYTH: LIFTING HEAVY WEIGHTS BULKS YOU UP. FACT: Actually, it can slim you down. Studies show women who lift a challenging weight

for eight reps burn nearly twice as many calories as women who do 15 reps with lighter dumbbells, according to a study published in Medicine & Science in Sports & Exercise.

Women have too much estrogen to build a lot of bulk. Guys build muscles faster because they have more testosterone then women.

Extremely muscular women typically need supplemental aid to grow.

Common Myths in Exercise MYTH: EXERCISE MACHINES BEAT FREE WEIGHTS. MYTH: Machines are a safer way to work out

because you know you are doing the exercise right every time?

Fact: machines isolate specific muscles, you actually burn fewer calories on a machine than you do when you exercise freestyle.

Fact: Although it seems like machines put your body in the correct position for a particular workout, its only true if the machine is adjusted to your height and weight. Honestly most machines are designed for men so it can be hard to find machines that are designed for both.

Common Myths in Exercise MYTH: RUNNING ON A TREADMILL IS AS

EFFECTIVE AS RUNNING OUTSIDE AND ITS PUTS LESS PRESSURE ON YOUR KNEES.

FACT: Because running against wind or on uneven terrain engages more of your muscles, it requires more energy and ends up burning about 10 percent more calories than running the same distance on a treadmill.

The pressure that you receive on your knees comes from your body weight, you will have the same force on your knees on the treadmill, turf, or asphalt.

Common Myths in Exercise MYTH: SWEATING MEANS YOU'RE OUT OF

SHAPE OR NOT WORKING ENOUGH. FACT: "It sounds counterintuitive, but the fitter

you are, the sooner your body begins to sweat, so a person who's in extremely good shape will produce more sweat than somebody who isn't," says Beth Stover, M.S., C.S.C.S., a senior scientist at the Gatorade Sports Science Institute in Barrington, Illinois. "With each workout, you become a more and more efficient sweating machine.”

Sweating is not an indicator of exertion. Sweating is your bodies way of cooling its self off.

Common Myths in ExerciseMYTH: WEIGHT LOSS IS THE MOST

IMPORTANT GOAL.FACT: You need to think about the

overall improvement in functionality of the body.

Many people get discouraged because they weigh in and see little or no results from the scale.

Strive to preform better, feel better, have less stress, and have more energy.

Common Myths in Exercise MYTH: CARDIO IS THE BEST WAY TO BURN

FAT. FACT: Fat loss takes more than burning

calories during a single workout—it requires building metabolism-boosting muscle.

But many of us want to hit the cardio first, and have lost our steam by the team we hit the weights. Instead, hit the weights.When you have more energy, you'll be able to lift heavier weights.

Building muscle will help you burn fat everywhere, including your belly

IMPORTANT FACTSExercise boosts brain power!Exercise increases energy levels

and increases serotonin in the brain, which leads to improved mental clarity.

IMPORTANT FACTSAn aerobic workout will boost

your metabolism for the rest of the day!

Your metabolism will burn at a slightly higher rate after finishing an aerobic work out.

IMPORTANT FACTSExercise gives you energy!When endorphins are released

into your blood stream while excising, you will tend to feel much more energized for the rest of the day.

IMPORTANT FACTS Exercise helps ward off disease! Research has shown that exercise can

slow or help prevent heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), loss of muscle mass.

It can also help build immune function which will help you fight off colds.

Nutrition

Facts: Less than 5% of adults participate in 30

minutes of physical activity each day; only one in three adults receive the recommended amount of physical activity each week.

About 90% of Americans eat more sodium than is recommended for a healthy diet

US adults consume an average of 3,400 mg/day [of sodium], well above the current federal guideline of less than 2,300 mg daily.

Before/After mealsCircuit training: Combining strength training

along with cardio, requires some adjustments to your diet. Have your protein 2-3 hours BEFORE your workout. 30-60 minutes before your workout, have a carb-rich snack such as fruit, toast, or a smoothie.

Post-workout: Drink plenty of water have have a post-training meal planned. Replenish your body with a 3:1 ratio of carbohydrates and protein to ensure adequate muscle repair and recovery.

How many calories should I consume?Women over 40:

Active women need about 2000 calories a day.

Important TipsTry a “meatless Monday” each week—plant-based protein sources are often less expensive than meat, so it can be as good for your wallet as it is for your health. A “fish Friday” can help encourage you to eat more seafood.

Reduce the amount of processed carbohydrates you consume—from foods such as pastries, cakes, pizza, cookies and chips—and replace them with fish, beans, nuts, seeds, peas, tofu, chicken, dairy, and non-GMO soy products.

Snack on nuts and seeds instead of chips, replace a baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans.

Add beans and peas to salads, soups, and stews to boost your protein intake.

DO NOT skip meals! Avoid skipping meals – This causes your metabolism to slow down, which leads to

feeling sluggish and making poorer choices later in the day. Breakfast – Select high-fiber breads and cereals, colorful fruit, and protein to fill you

with energy for the day. Try yogurt with muesli and berries, a veggie-packed omelet, peanut-butter on whole grain toast with a citrus salad, or old-fashioned oatmeal made with dried cherries, walnuts, and honey.

Lunch – Keep your body fueled for the afternoon with a variety of whole-grain breads, lean protein, and fiber. Try a veggie quesadilla on a whole-wheat tortilla, veggie stew with whole-wheat noodles, or a quinoa salad with roasted peppers and mozzarella cheese.

Dinner – End the day on a wholesome note. Try warm salads of roasted veggies and a side of crusty brown bread and cheese, grilled salmon with spicy salsa, or whole-wheat pasta with asparagus and shrimp. Opt for sweet potatoes instead of white potatoes and grilled meat instead of fried.

Snacks – It’s okay, even recommended, to snack. But make sure you make it count by choosing high-fiber snacks to healthfully tide you over to your next meal. Choose almonds and raisins instead of chips, and fruit instead of sweets. Other smart snacks include yogurt, cottage cheese, apples and peanut butter, and veggies and hummus.

Example Breakfast

Example Lunch

Example Dinner

Alcohol: Wine Wednesdays There's 180 calories in the average pint of beer and 159

calories in a normal glass of white wine, so you could end up topping up the weight you thought you'd lost through your fitness regime in no time at all. For example, if you've just run for half an hour it will only take two pints to put back on the calories you’ve just burnt off through exercise.

The way alcohol is absorbed by the body can also reduce the amount of fat you're able to burn by exercising. Because your body isn't designed to store alcohol, it tries to expel it as quickly as possible. This gets in the way of other processes, including absorbing nutrients and burning fat. So as well as slowing down the burning of calories, alcohol gets in the way of the nutritional benefits of the healthy meals you eat. 

Water: Our our body is composed of about 60% water. The functions

of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

It is recommended that people drink about 17 ounces of fluid, two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.

Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.

Indicator: Clear or light-colored urine means you're well hydrated, whereas a dark yellow or amber color usually signals dehydration.

No excuses! "I don’t like healthy foods”. None of us were born with a

craving for French fries and donuts or an aversion to broccoli and whole grains. This conditioning happens over time as we’re exposed to more and more unhealthy food choices.

Try including a healthy fruit or veggie at every meal. You don’t have to change everything all at once. Add a side salad to your dinner, for example, or substitute unhealthy fries with baked sweet potato fries, or have a smaller portion of dessert and fill up with melon and pineapple slices.

Focus on how you feel after eating well—this will help foster new habits and tastes. The more healthy food you eat, the better you’ll feel afterwards.

Exercise Demonstrations