SEPTEMBER WEIGHT LOSS CHALLENGE FLYER!

Final Information for THIS WLC 8-19-13

WEIGHT LOSS CHALLENGERS!  It is hard to believe this our last official class.  As we are gearing up for the celebration night on the 26th, we have 1 more week to learn!  This week is all heart!  You are going to learn about exercise and the effects on the heart and great heart saving tips!  Coach Heidi and Coach Wendy are set to bring you some excellent information!

Here is the recap from last class:

Awesome night!
We recognized Rachel as biggest loser with 4.4 lbs 

for the week.... Talked SUGAR - how much in what - both 

Jeannie & Kelly shared info & visual bags of sugar 

representing how much in what, disgusting! 

 We talked about no high fructose 

corn syrup and to sweeten use stevia, 

agave nectar, sugar in the raw etc.
 
We then ( Tim) split the group into two 

teams - each received an Applebee's menu 

and were tasked with dining out!  Pick the best

 app, entree and desert.  We compared 

from the nutrition guide and team 1 won the event

 by a small margin coming down 

to the app!
 
Fun night and lots of team participation!

READ ON GANG...........

  Walking beginner? Try this 10-week walking schedule

Are you looking to ease into getting in shape?

 This 10-week walking schedule can start you on the path to

 better fitness and health.*

Week

Walking schedule** (time, days a week)

Weekly total

1

15 minutes, 2 days

30 minutes

2

15 minutes, 3 days

45 minutes

3

20 minutes, 3 days

60 minutes

4

25 minutes, 3 days

75 minutes

5 & 6

30 minutes, 3 days

90 minutes

7 & 8

30 minutes, 4 days

120 minutes

9 & 10

30 minutes, 5 days

150 minutes

*Before starting this walking plan, you may need 

to talk with your doctor.

**Doesn't include warm-up and cool-down time.

Walking for fitness: How to trim your waistline, 

improve your health

Walking is a low-impact exercise with numerous 

health benefits. 

Here's how to get started.

Walking is a gentle, low-impact exercise that 

can ease you into

 a higher level of fitness and health. It's one

of your body's most natural forms of exercise. It's 

safe, simple, doesn't require practice, and the 

health benefits are many. Here's more about why walking is ‘

Class 3 Week 9

good for you, and how to get started with a walking program.

Benefits of walking

Walking for fitness can help you achieve a number of 

important health benefits. For example, you can:

􀂃

Reduce your risk of a heart attack. Walking keeps

 your heart healthy by lowering low-density 

lipoprotein (LDL) cholesterol (the "bad" cholesterol) 

and raising high-density lipoprotein (HDL) cholesterol 

(the "good" cholesterol). A regular walking program 

also reduces your risk of developing high blood 

pressure, a factor that also contributes to heart disease.

􀂃

Manage your blood pressure. If you already have high 

blood pressure, walking may reduce it.

􀂃

Reduce your risk of developing type 2 diabetes. 

Regular exercise reduces your risk of developing 

type 2 diabetes. If you're a woman, overweight and 

at a high risk of diabetes, walking can improve 

your body's ability to process sugar (glucose tolerance).

􀂃

Manage your diabetes. If you already have type 2

diabetes, taking part in a regular walking program 

can improve your body's ability to process sugar, 

lower your blood sugar, reduce your risk of heart 

disease and help you live longer.

􀂃

Manage your weight. Walking burns calories, which 

can help you manage your weight. For example, middle-aged 

women who walk more than 10,000 steps a day have 

lower levels of body fat than do women who are less active.

􀂃

Manage stress and boost your spirits. Going for a 

brisk walk is a great way to reduce stress. Regular 

walking also can reduce feelings of depression and anxiety.

􀂃

Stay strong and active. As you get older, walking for 

physical fitness can prevent falls, help you stay 

mobile and maintain your independence.

Prepare yourself before you go walking

Take time to prepare yourself to prevent injuries, such

 as blisters on your feet or muscle pain.

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Wear walking shoes and comfortable, protective clothing 

Before you set out, be sure to select comfortable 

footwear. Also dress in loose fitting, comfortable

 clothing and in layers if you need to adjust to 

changing temperature. If you walk outside, choose 

clothes appropriate for the weather. Avoid rubberized

 materials, as

they don't allow perspiration to evaporate. Wear bright 

colors or reflective tape after dark so that motorists can see you.

Warm up Spend about five minutes walking slowly to warm 

up your muscles. You can walk in place if you want. 

Increase your pace until you feel warm. Warming up your 

muscles reduces your risk of injury.

Stretch After warming up, stretch your muscles for about

 five minutes before walking. Include the calf stretch, 

quadriceps stretch, hamstring stretch, lower back

flexion stretch and chest stretch.

Getting started: Design a program that works for you

To help ensure your success:

Start slow and easy If you're a seasoned walker, keep 

doing what you're doing. If you've been inactive and 

tire easily, it's best to start slow and easy. 

At first, walk only as far as or as fast as you find

 comfortable. If you can walk for only a few minutes, 

let that be your starting point. For example, you might

 try short daily sessions of three to five minutes and 

slowly build up to 15 minutes twice a week. Then, over several weeks' time,

 you can gradually work your way up to 30 minutes of 

walking five days each week.

Use proper technique to avoid injury and setbacks Walking 

is a great exercise because it's so simple to do. But if 

your posture is poor

 or your movements exaggerated, you increase your risk of injury.

Measure the intensity of your workout As you walk, measure 

the intensity. Knowing your level allows you to increase 

the intensity to maximize your workout or slow down to 

avoid overdoing it.

 You have these options:

􀂃

Talk test. If you're so out of breath that you can't 

carry on a conversation with the person you're walking 

with, you're probably walking too fast and should slow down.

􀂃

Borg scale. This method is a self-assessment of your 

perceived exertion. You rate how hard you think you're 

working on a scale that ranges from 6 (no exertion) to 

20 (maximal effort). Aim for at least moderate intensity

 (12 to 14) as you walk.

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􀂃

Monitor your heart rate (pulse). To find out if you're 

exercising within the range of your target heart rate,

 stop exercising to check your pulse manually at

your wrist (radial artery) or neck (carotid artery). 

Another option is to wear an electronic device that 

displays your heart rate.

Keep track of your progress Keeping a record of how 

many steps you take, the distance you walk and how long 

it takes can help you see where you started from and 

serve as a source of 

inspiration. Just think how good you'll feel when you see

 how many miles you've walked each week, month or year.

Record these numbers in a walking journal you create for 

yourself or log them in a spreadsheet on your computer. 

Another option is to use an electronic device to calculate

 time and distance for you. Options include:

􀂃

Pedometers. These devices, which you usually attach to 

your belt or waistband, detect body motion and count your

 footsteps, displaying the number of steps on a small screen.

Although many pedometers have extra features, such as 

displaying calories burned and the distance walked or run, 

you may want to begin by using its primary feature — 

counting steps.

􀂃

High-tech devices. Devices that use GPS satellite 

technology cost more than pedometers do, but they can 

track the total and current distance you walk, and even

 calculate your 

speed or pace. You may have to program these devices. 

Some allow you to download stored data to your computer 

as a way of keeping track of your progress. You wear 

these high-tech devices on your wrist or attached to

 your waistband, shoe or arm.

Cool down after each walking session To reduce stress 

on your heart and muscles, end each walking session by 

walking slowly for about five minutes. Then, repeat your stretches.

Stay motivated: Set goals, have fun and stay in the game

Starting a walking program takes initiative. Sticking

 with it takes commitment. But when you think of the 

potential health benefits, it's well worth your effort. 

Over time you'll likely feel more invigorated. To stay motivated:

􀂃

Set performance goals. People who stick with a new

 behavior for six months usually make it a habit.

􀂃

Make it fun. If you don't like walking alone, invite 

your spouse, partner, friend or neighbor to join you. 

You might also join a health club and use a treadmill.

Class 3 Week 9

􀂃

Vary your routine. Plan several different walking routes 

for variety. But if you're walking alone, be sure to tell

 someone which route you're taking.

Sometimes things happen to keep you from sticking to a 

regular walking program. Don't be too hard on yourself 

when this happens.

You don't have to let a few days off sabotage your plan 

to reach a higher level of fitness and improved health. 

Follow these tips to get back in the game:

􀂃

Think positively. Don't let negative self-talk, such as 

"I'm a failure," get in the way of starting again. Shrug 

it off as a temporary break in your walking program.

􀂃

Re-evaluate your goals. If your goal is to walk two hours 

a day 365 days a year, you might be setting yourself up to 

fail. Set realistic goals for yourself, such as 30 minutes 

five days

 a week.

􀂃

Get going. Build walking into your schedule today. Just do it.

 Walk for 10 minutes on your lunch break.

􀂃

Continually plan. If you're taking a trip or working 

overtime, think of strategies for incorporating short 

walks into your day to keep your plan on track.

You'll be glad you started

Even though the first steps of any journey can be the most

 difficult, it helps to keep your goals foremost in your mind. 

So remember, once you take that first step, you're on the way 

to an important destination — better health.

Quiz: Fitness fact or fitness fiction?

Fitness myths abound. Problem is, even the most fitness-savvy can be duped by fitness fiction. And following outdated or unproven advice may keep you from getting the maximum benefit from your fitness routine.
Can you separate fitness fact from fitness fiction? Take this quiz to find out.
1. When you exercise, go for the intense burn in your muscles. True False
2. Aerobic exercise is all that really matters. True False
3. Women who strength train are bound to bulk up. True False
4. Exercise helps you sleep better. True False
5. Exercise has to be strenuous to be beneficial. True False
6. You can eat whatever you want if you exercise enough.
Class 3 Week 9
True False
7. Abdominal exercises will flatten your stomach. True False
8. Aerobic exercise permanently speeds up your metabolism. True False
9. Exercise can put the spark back into your sex life. True False
10. The more you sweat, the more fat you'll lose.

Heart The Basics of Heart Disease

Heart disease is the number 1 killer of women. Whatever

 your age, you need to take action to protect your heart.

People can have different kinds of heart disease. The most

common kind of heart disease is coronary artery disease (CAD).

 You can get this disease when your heart doesn't get enough

blood. If your heart doesn't get enough blood, you can have a

heart attack.

Disease Statistics for Women

•

Cardiovascular disease (CVD) ranks as America's

No. 1 killer.

•

79.4 million people in the United States have some

 form of cardiovascular disease (CVD).

•

Cardiovascular disease includes stroke, high blood

pressure, congestive heart failure, birth heart defects,

hardening of the blood vessels, and other diseases

of the circulatory system.

•

One in three female adults have some form of cardiovascular

disease.

•

Females represent 52.8 percent of deaths from cardiovascular

 disease.

•

In the United States in 2004, all cardiovascular diseases

combined claimed the lives of 459,096 females while all

forms of cancer combined killed 267,058 females. Breast

cancer killed 40,954 females; lung cancer killed 68,461 females.

•

49 percent of black/African-American women have cardiovascular

disease.

•

35 percent of non-Hispanic white women have cardiovascular

disease.

•

34.4 percent of Mexican-American women have cardiovascular

disease.

Sources: 2004 Centers for Disease Control and Prevention (CDC),

National Center for Health Statistics (NCHS), and the National

Heart, Lung, and Blood Institute NHLBI).

The Basics of Stroke

Stroke is the number 3 killer of women. Stroke is also a major cause of serious, long-term disability for women. A stroke occurs when the blood supply to the brain is cut off. When that happens, the brain doesn't get the oxygen and nutrients it needs. Then certain brain cells are injured or die

A stroke happens fast. The most common signs of a stroke are sudden:

•

numbness or weakness of the face, arm, or leg, especially on one side of your body

•

trouble seeing in one or both eyes

•

trouble walking, dizziness, or loss of balance or coordination

•

confusion or trouble speaking or understanding speech

Class 3 Week 10

If you have any of these symptoms or see anyone with these symptoms, call 911 right away. Every minute counts!

If you’re having a stroke, you may not be able to call 911. In fact, you may not even be able to move or talk! In most stroke cases, it’s a family member, coworker, or other bystander who calls 911. That’s why everyone should become familiar with the signs of a stroke

Risk factors and causes of heart attacks

The American Heart Association (AHA) estimates that in 2007, approximately 700,000 people in the United States will have a heart attack for the first time. According to the AHA, episodes of angina based on age, gender and race are as follows:

Age

Gender/Race

Annual Rates of New Heart Attacks* per 1,000

65-74

Male, non black

28.3

Male, black

22.4

Female, non black

14.1

Female, black

15.3

75–84

Male, non black

36.3

Male, black

33.8

Female, non black

20.0

Female, black

23.6

85+

Male, non black

33.0

Male, black

39.5

Female, non black

22.9

Female, black

35.9

*Source: AHA’s 2007 Heart and Stroke Statistical Update

Beyond genetics, a number of other risk factors may serve to either

 promote atherosclerosis or interrupt the disease process. Risk

 factors can be either controllable (e.g., diet, exercise and smoking)

or uncontrollable (e.g., age, gender). To date, researchers have found that:

•

Patients with unstable plaque deposits are at greater risk for a heart

attack than those with compact, calcified plaque deposits. Some

researchers have tried to develop methods to determine the degree

of calcification, which may help predict the risk of heart attack.

•

The risk of plaque rupture appears to increase in the morning hours,

which may explain why more heart attacks occur between 6 a.m. and noon.

Class 3 Week 10

•

People with chronic kidney disease tend to have high blood pressure,

which places added stress on waste-removing filters in the kidney (nephrons).

Uncontrolled high blood pressure also contributes to heart disease

through a process known as remodeling, where there is enlargement and

 weakening of the heart’s left ventricle (left ventricular hypertrophy)

and increased risk of heart attack. Research has found that heart attack

survival decreases even with mild to moderate kidney disease.

•

People with high levels of a certain type of lipoprotein called Lp(a)

 in the blood may be at increased risk of heart attack. Research has

found that high Lp(a) levels may increase a person’s risk of heart

attack over a 10-year period by as much as 70 percent.

•

People with metabolic syndrome have been found to have double the

risk for heart attack and stroke when compared to people without

the syndrome. The characteristics of metabolic syndrome are elevated

fasting blood glucose levels, abdominal obesity, high LDL (“bad”)

cholesterol levels, high triglyceride levels and high blood pressure.

•

Researchers have found a connection between infection and increased

risk of heart attack. Infectious diseases, such as influenza, destabilize

 plaque and increase risk of plaque rupture. In some studies, influenza

 vaccines have been shown to reduce the risk of plaque rupture among the

elderly, thus reducing the risk of heart attack and stroke.

Effects of stress on heart health

The “fight or flight” response involves a complex series of reactions

 between mind and body. This is a normal and essential process, to a

 point. For our ancestors, the stressors were largely physical, such

 as the daily challenge to survive. The relatively brief surges in the

body’s metabolism were necessary to hunt, fight, evade a predator or seek shelter.

In contrast, modern stressors are typically emotional, be they positive

(preparing for big event) or negative (e.g., bereavement, divorce,

financial insecurities). As such, they tend to be chronic, causing a

continued stress response that can impact on cardiovascular health

either directly or indirectly.

The stress response includes a number of physical changes that can affect

 cardiovascular health, including:

•

A faster heartbeat can make the person vulnerable to certain

types of chest pain (angina) and abnormal heart rhythms (arrhythmias).

•

Stickier or thicker blood due to greater clotting ability can

raise the risk of blood clots.

•

Cardiac ischemia (a condition in which the heart does not get

enough blood) is sometimes seen in response to stress, because

stress causes the blood vessels to constrict abruptly. This

decreases the blood flow to the heart, which over time can

significantly increase the risk of death from a cardiovascular event.

Class 3 Week 10

•

Glucose and fatty acids are converted to cholesterol if not

used as energy during the stress response. This can promote

 hardening of the arteries (atherosclerosis). The process of

 atherosclerosis may also be hastened by

•

•

frequent increases in blood pressure, which can thicken the

walls of the blood vessels. As a result, stress has been linked

with an increased risk of heart attack and stroke.

•

The sustained presence of stress hormones keeps the body in a

state of tension, which can weaken the cardiovascular system

over time and increase the likelihood of developing high blood

pressure (hypertension).

In addition, chronic stress has been linked to a condition called

insulin resistance syndrome. This syndrome is characterized by an

inability to convert food into usable energy and, consequently,

seems to interfere with the body’s ability to dissolve blood clots.

 As a result, the body is more at risk for heart disease and other

cardiovascular conditions.

People with driven or overcommitted personalities may have chronic

stress and, therefore, may be at greater risk. Over time, this chronic

 stress may come to feel “normal” to some people, but the body is under

 stress all the same.

Researchers have recently discovered that some people can experience

stress without realizing it. Participants in a study took a mental

test designed to increase their stress level. Some of the participants

did not report feeling stressed, and their pulse level remained the same.

 However, their blood pressure increased significantly, and researchers

found they had a six-fold increase in the risk of heart attack or other

severe coronary event.

Managing stress

Managing stress begins with identifying the stressor(s). A stressor is

the cause of our stress, and it can be both good and bad. For example,

starting a new job is usually a positive experience – and one that often

causes stress while settling into new responsibilities.

In this example, the stressor is obvious. At other times, individuals may

 feel stressed without knowing why. The better people understand the

stressors that affect them, the more effective they will be in controlling

them.

It may be helpful to keep a daily log of activities and jot down the

events that trigger stress reactions. After a week, examine the log for

any patterns. If no pattern to stress is apparent, counseling may help

identify the hidden stressors in one's life.

A person can use the following questions as a guide to finding a pattern

 to stress:

•

What major changes have occurred in my life recently? These include

illness, moving, changing jobs, unemployment, beginning or ending a

relationship

Class 3 Week 10

•

and life cycle transitions (marriage, pregnancy and raising children,

loss of a loved one).

•

Are there time pressures? Poor time management, in professional and

personal lives, is a major cause of stress. Often, people sacrifice

personal time to fulfill obligations to family and work. Sooner or later,

the imbalance in our lives will catch up and cause feelings of pressure and stress.

•

How intense is the stress? The frequency, intensity and duration of our

stress may indicate its severity and cause. If stress levels skyrocket

during work and drops when going home, the cause is obvious. If there

is a nagging anxiety all the time, the stress may have a more subtle cause.

•

Is lifestyle affecting the ability to handle stress? Many people use

alcohol or drugs to relieve stress, but they may in fact be a cause

of stress. Lack of sleep is another cause of stress. Sleep helps our

 bodies to recover from the day’s events and challenges. Staying up

late or frequent interruptions interferes with the ability to cope

with stress. Lack of exercise may contribute to stress as well. Exercise

has been shown to decrease the amount of stress hormones that are

released in response to stress.

•

Are eating habits a factor in stress? A balanced diet high in vitamin C

 and low in caffeine and sugar can help reduce stress. Conversely,

a poor diet and erratic eating schedule can put the body under

 physical stress, making it harder for someone to deal with stressful

situations.

•

Is physical health a factor in stress? Pain and discomfort are both

stressors. Illness and injury put the body under physical stress,

which is a cause for emotional stress. Emotional stress, incidentally,

is often perceived as a physical discomfort, such as stomach cramps.

•

How is stress being dealt with? The wrong coping mechanism may be

ineffective or even contribute to stress. Negative coping methods to

avoid include:

•

o

Criticizing one's self or blaming others

o

Yelling

o

Eating too much or too little

o

Smoking cigarettes

o

Abusing alcohol or drugs

o

Being isolated from friends and family

o

Acting aggressively or violently

o

Focusing on other people’s problems

o

Avoiding one's own problems

Stress Impact Quiz

1)  Question: All types of stress are uncomfortable and harmful.

2)  True False

3)  Question: Which physical conditions have been associated with

4)   chronic stress? Ulcers, colitis attacks and diarrhea Angina

5)  attacks and heart attacks Tension headaches and muscle spasms

6)  All of the above

3) Question: Without realizing it, someone experiencing severe stress

tends to: Take shorter, shallower breaths Take longer, deeper breaths

Get the hiccups at least once a day Relax his or her muscles

4) Question: Acute stress is more likely to occur following what?

Financial problems A sudden, loud noise Unsatisfactory work environment

Caring for a sick relative

5) Question: People experiencing what should seek medical assistance

for their stress? Pounding heartbeat Sweaty palms Dry mouth Increased energy

7)  Question: What anxiety disorder may occur due to the stress caused

8)  by a crime or natural disaster? Obsessive–compulsive disorder

9)  Post–traumatic stress disorder Social anxiety disorder Panic disorder

7) Question: People who are tough or emotionally distant adapt to stress

better than other people. True False

8) Question: Which is a healthy way to cope with stress?

Drinking alcohol Smoking Eating junk food Exercising None of the above

10) Question: "Hidden stress" may be characterized how?

11)  Elevated pulse, normal blood pressure, without feeling stressed

12) Elevated blood pressure, normal pulse, without feeling stressed

Elevated blood pressure and pulse, without feeling stressed

Normal blood pressure and pulse, but feeling stressed