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Wellness with RecSports

Presentation covering a variety of topics involving your health and wellness

Shane Stephens

on 9 October 2013

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Transcript of Wellness with RecSports

Why Wellness?
(1) Eat Food
(2) Eat "Real" Food
(3) Don't skip meals
(4) Eat macronutrients:
- Proteins, Carbohydrates and Fats
- Metabolic typing
(5) Hydrate!
(6) Sleep!
Sleep Hormones
Getting quality sleep
Circadian cycle
The Basics of Nutrition
Hydration 101
Catching those Zzzzs
Healthy Fats...what?
Forget what you've heard! Fats are necessary and certain types are good!
Especially the mono & polyunsaturated kinds
Olive Oil, nuts (almonds/walnuts/pecans, etc), avacados and cold-water fatty fish)
Mental Health
Intellectual & Emotional Health
Get the most "bang for your buck"
Reps vs Sets?
Breaking down barriers
Fueling your workouts
Information from the Mayo Clinic
HIT: High-Intesnity
Interval Training
HIT is when you complete a series of short, (but intense exercises) with short recovery breaks inbetween each set.
1 minute sprint with 1 min recovery (x 10)
Reps vs Weights Debate
American Council on Exercise:
What is High Intensity Interval Training (HIIT) and what are the benefits?
Higher reps (12-15) & lower weights
Myths & Misconceptions
Women will get "bulky" if they lift weights
Spot training
You should be sore after every workout
For fat burning or weight loss, cardio is the only option
What is keeping you from being Active?
Going to the gym isn't my idea of fun
The Intimidation Factor
(So many machines, so many people!)
I don't know where to start...
NO motivation!
Is it free to use the UIS gym?
Fueling your Active Lifestyle
1) Eat breakfast, every day. There is a reason it is the most important meal of the day
2) Have small, nutritious snacks throughout the day
Peanut butter with crackers
Granola bar
Banana or other fresh fruit
3) The Recovery Window
Within 2 hours of your workout/activity, you want refuel your body with a combination of carbohydrates and protein to replensh your glycogen stores
Information from:
The Mayo Clinic - Eating and exercise: 5 tips to maximize your workout (http://www.mayoclinic.com/health/exercise/HQ00594_D)
4) Drink plenty of water before, during and AFTER your workout to stay adequately hydrated
Workout on the go!
No Gym? No Equipment? No Problem.
Your Natural Sleep Cycle
Human beings follow a circadian rhythm, the internal clock that dictates body functions
Sleep Hormones
Light = Sunshine = Cortisol Release = Daytime Activities

Dark = No Cortisol = Repair Hormones = Sleep
Sources: Chek, P. (2004). How to Eat, Move and Be Healthy. San Diego: C.H.E.K Institute.
Physical repairs occur between 10pm and 2am

Mental repair tends to occur after 2am
Getting quality Zzzs
1. Have a sleep schedule!

2. Don't exercise too late in the evening, but DO exercise

3. Avoid caffeine and other stimulants after noon

4. Don't eat a big meal or alcohol before bed

5. Relax BEFORE bed

6. Don't nap after 3pm

7. Rid your sleeping area of lights, TVs, electronics and other devices that can interrupt your sleep

8. Try a warm bath/shower before bed
US Department of Health and Human Services
National Institutes of Health
(Your Guide To Healthy Sleep)
If you need a nap....
Keep it between 15-30 minutes
"Mid-day sleep, or a ‘power nap’, means more patience, less stress, better reaction time, increased learning, more efficiency and better health."
- Sleep Benefits: Power Napping for Increased Productivity, Stress Relief & Health (About.com)
Prime naptime is between 1pm and 3pm
Can help to compensate for lost sleep and "bank" towards your 7-8 hours
Overproduction of
Caused by:
Excess stress
Light at night
TV shows & movies
-Decreased cognitive ability
-Suppressed thyroid function
-Blood sugar imbalances (e.g. hyperglycemia)
-Decreased bone density
-Decrease in muscle tissue
-Higher blood pressure
-Lowered immunity and inflammatory responses
-Increased abdominal fat
How much water do I need?
~91 oz daily
~125 oz daily
*an average water bottle is 16-20 fl oz*
From ACE fitness.org
Why hydrate?
You lose water through breathing, sweat, urination and physical activity
Fitness enthusiasts require more!
Proper hydration:
Helps control apetite
Prevents muscle fatigue
Regulates body temperature
Lubricates joints & removes waste
Yellow = doing well
Yellow = possible dehydration
The Process
1. Stressor (bad day at work, homework due, fight with friend)

2. The Hypothalamus is Activated - fight or flight response

3. Adrenal Glands Stimulated

4. Stress Hormones Released (Adrenaline and Cortisol)
**Body tries to bring you back to a normal state...
But that doesn't always happen!
In our high-stress lifestyles, the fight or flight response often stays "on"
Do any of these symptoms sound familar?
Inability to get a good night's sleep
Digestive issues
Weight gain/loss
Increased breakouts
Let's Chat
Calorie counting, good or bad?
Why do I crave?
How do I eat on the run?
Eating out...
What to bring?
Why is sugar so...bad?
Several small meals or 3 large ones?
What is an antioxidant?
Magic Pill
Why am I not getting results?
4 body movements completed back-to-back; 10 reps each for 15 minutes
Lower reps (3-6) & high weight
High reps (12-15), medium to high weight
Reps (4-8) performed quickly
Is exercise the magic pill??
TRAC is for Athletes
Know your goals!
Plan 1
10 burpees
10 bicycle crunches
10 triceps dips off chair
10 pushups
1 min plank
30 seconds wall squat
Repeat x 3
How we think about and cope with situations that occur in life; handling stress and having a support system in place
What does it mean to have "good" mental health?
Coping with Stress...
An active process of becoming
and making goal driven
that promote a
in one's life physically, mentally and spiritually.
Immune system
Body breaks down
In this 60 minute presentation we will cover information that will help...
= more body fat
Lack of sleep
carb cravings
Eat only what you need to get you from one meal to another
Ask yourself...what is the nutritional benefit of this food?
Know your goals!
Out with the Old, In with the New...?
Increased FFM (fat free mass) = Increased basal metabolic rate (BMR)
"Food for Thought"
Improved mood
Weight Control
Boosts energy
Better sleep
Reduced risk of cardiovascular disease
Decreased stress
Why do we drink it?
Why do I crash?
Can I have too much?
How long does it last?
Energy drinks
Sweet Tea
Green tea
Sports drinks
Plan 2
Run up and down a flight of stairs
Pike pushups
Mountain Climbers
Inverted pike toe touch
Straight Arm Plank
Alternating Lunges
Jumping Jacks
**All exercises are done for 30 seconds followed by a 10 second rest. After completing all exercises take a 2 minute break and repeat 2-3 times**
Depression, Anxiety, Bi-Polar Disorder, Schizophrenia
Mood Swings, feeling burned out, stressed out
Where do I start?
Smoking Cessation
Social Health
Are there times you don't feel like being with your friends?
Emotional Health
What's the cause?
What do you need to do to be a good friend?
The ability to express your emotions appropriately
Do you have a zest for life
What is my purpose?
What do I want my legacy to be?
Step back & live simply
Are you able to handle stress and bounce back from difficult events?
Are you flexible and able to adapt to change?
Source: Chek, P. (2004). How to Eat, Move and Be Healthy. San Diego: C.H.E.K Institute.

...we are all at a different spot with a different goal on our wellness journey.
What kind of wellness goals do you have?
Click me!
Or about 3.5 "Nalgenes"
Or about 2.5 "Nalgenes"
Full transcript