MY HEALTH MATTERS · 215 ADURO INC. ALL RIGHTS RESERVED. INITE COACIN METABOLIC SYNDROME 3 WELCOME TO MY HEALTH MATTERS! My Health Matters is a program dedicated to helping you understand

PROGRAM WORKBOOK

MY HEALTHMATTERS

IGNITE COACHING | METABOLIC SYNDROME© 2015 ADURO, INC. ALL RIGHTS RESERVED. 2

CON

TEN

TSWeek 1: What is Metabolic Syndrome?

Week 2: Get Moving

Week 3: Whole Foods vs. Processed Foods

Week 4: Building Blocks

Week 5: Hunger and Habits

Week 6: Dining Out and Celebrating Wins

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7

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WELCOME TO MY HEALTH MATTERS! My Health Matters is a program dedicated to helping you understand the symptoms, the risk factors, and what you can do to start reducing the risk factors surrounding Metabolic Syndrome. Currently, 34% of Americans are affected by Metabolic Syndrome. It is a precursor to pre-diabetes and eventually can lead to Type-2 Diabetes.

This workbook is designed to help you navigate the program. Use it to follow along with the weekly webinars or recordings.

PROGRAM REQUIREMENTS: » Complete all six weekly webinars via live sessions or recordings.

» Complete all six surveys sent out after each call.

IGNITE COACHING | METABOLIC SYNDROME 4

WEE

K 1

WHAT IS METABOLIC SYNDROME?

This week focuses on Metabolic Syndrome and the risk factors involved.

There are five risk factors. Circle the risk factors you currently have:

WAIST SIZE> 35” for women > 40” for men

BLOOD PRESSURE > 130/85

HIGH DENSITY LIPID (HDL) COUNT≤ 50 mg/dL for women ≤ 40 mg/dL for men

TRIGLYCERIDES (TG) > 150 mg/dL

FASTING BLOOD GLUCOSE > 100 mg/dL

Why are you here? Is there value in being here?

Do you see an opportunity to change that could add value to your life?

Mark where you think you are on the time-line below:

0 Years 7 Years 10 YearsN

ormal G

lucose

Hyper Insulemia Metabolic Syndrome

Type-2 Diabetes

Was your estimate correct? Are you closer to Type-2 Diabetes than you thought you might be?


Metabolic Syndrome’s risk factors can be linked to many major diseases.

The specific diseases associated with Metabolic Syndrome are:

» Insulin Resistance

» Heart Disease

» Obesity

» Diabetes Mellitus

Do any of these diseases resonate with you?

What comes up for you when you read this list?

Define and label the image below:

Insulin

Insulin Resistance

Now that you know what got you here, where is your biggest opportunity?

WEE

K 1


FOOD NOTES PHYSICAL NOTES EMOTIONAL NOTES

12am - 5am

5am - 9am

9am - 12pm

12pm - 3pm

3pm - 6pm

6pm - 9pm

9pm - 12am

Use this log as a template to track what you have been eating and how those foods affect you physically and mentally.

FOOD LOG - WEEK 1


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K 2

GET MOVINGIt will be hard to make a lasting change if you don’t even know why you are here. Take the time to answer these questions and think about them like a road map to help you make a plan and create forward movement.

After learning about Metabolic Syndrome what came up for you?

Is there clarity on why you are here?

Did you find an opportunity to change something?

What is an obstacle you commonly face while working out or getting active? Is this an obstacle or an excuse?

Physical Activity

What is a good goal for you this week?

What will this look like for you?

Circle the level you generally work out at:

LEVEL 1 – I'm watching TV eating bon bons.

LEVEL 2 – I'm comfortable and can do this all day.

LEVEL 3 – I'm still comfortable, but I'm breathing harder.

LEVEL 4 – I'm sweating a little, but we can have a conversation.

LEVEL 5 – I'm just above comfortable, sweating, and can still talk easily.

LEVEL 6 – I can still talk, but am slightly breathless.

LEVEL 7 – I can still talk, but I don't want to. I'm sweating like a pig!

LEVEL 8 – I won't be able to keep this up for long.

LEVEL 9 – I am probably going to die.

LEVEL 10 – I am dead.


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K 2

Set up your Interval Training by using the chart below for reference:

» Choose a physical activity.

» Decide how long your high intensity workout will last (remember to start small).

» Decide how long your low intensity workout will last.

» Choose how long you want your workout to be.

10

9

8

7

6

5

4

3

2

1

0

RA

TE

OF

PE

RC

EIV

ED

EX

ER

TIO

N

TIME

Hig

h In

tens

ity

Low

Inte

nsity


The constant variable workout is a way to introduce a full-body workout to your busy schedule. These workouts are short and intense, but will help you jump start your metabolism, decrease Insulin Resistance, and burn sugar. The workouts should never take you more than 15-20

minutes to complete and can be done with little space and minimal equipment.

DEFINITIONS

» Bodyweight exercise – Any movement you can do in which resistance is created by your own body weight.

» Set – Each individual exercise.

» Round or cycle – All the sets (or exercises) combined.

» Rest – Taking a break.

Now that you have some definitions, you can begin to choose exercises to insert into these workouts. There are four major areas of exercise: legs, upper body, core, and cardio.

Please view the chart on the next page for descriptions of some different exercises associated with these areas.

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K 2


LEGS UPPER BODY CORE CARDIOAIR SQUATS - Stand with your feet facing outward (slightly angled if that’s more comfortable). Slowly lower your body by bending your knees (make sure your knees do not come forward over your feet) and then stand back up.

PUSH UP – With your hands shoulder width apart with either your feet or knees on the ground, tighten your core and lower yourself to the ground by bending your arms and then push back up until your arms are straight.

WIDE GRIP PUSH UPS – Complete a push up as described above, but start with your hands slightly wider than shoulder width apart.

SIT UPS – Lay with your back on the floor, hands behind your head or placed crossed over your chest, feet on the ground, knees at a 45 degree angle. Using your abdominal muscles, bring your hands to touch your toes by going to the sides of your legs or in between your legs to move your upper body towards your knees while keeping your buttocks on the ground.

MARCHING - While standing in place, begin by raising each leg up to waist height and repeat with the other leg.

LUNGES – Take a single step back and slowly slide down until your knee almost touches the ground or at least reaches a 90 degree angle. Then stand back up and switch legs.

DIPS – With your back to the seat of a chair, place your hands on the edge of the chair. Lower yourself by bending your arms and legs and then push yourself back up with your arms and repeat.

CRUNCHES – While on your back, bring your feet up into the air into a 90 degree position. Place your hands behind your head and bring your knees close to your elbows.

JUMPING JACKS – From a standing position, jump your feet a little wider than shoulder width apart and move your arms up above your head at the same time. Jump your legs back to center followed by your arms down to your sides. Repeat.

STEP UP – Find a stair or a box that can support your weight. With a single leg, step up on the box/stair/ledge. Then step back down and repeat with the other leg.

BURPEE – Start from a standing position. Drop or slowly lower yourself into the push up position and then walk or jump your legs back up to your hands and then stand up.

PLANKS – Place yourself in a push up position or place your elbows on the ground and place your knees or feet on the ground. Tighten your core and hold.

MOUNTAIN CLIMBER – From a push up position, bring one knee to your chest then place it back down in a push up position. Then repeat with the other leg.

BICYCLE – Lie flat on your back and place your hands on the back of your head forming a 20-30 degree angle with your elbows. Bring both your knees up to a 90 degree angle. When performing this movement bring each knee to the opposite elbow and alternate each time.

SUPERMAN – Lie down with your chest to the floor. Place your arms above your head so they are parallel to the ground. Once you are in the correct position engage your lower back muscles to bring your hands and feet into an arched position. Then slowly lower hands and feet back to the floor.

KNEE TO CHEST – From a seated position place your hand slightly behind your torso with your legs straight directly out in front of you. Bring your knees up to your chest from the seated position placing the weight slightly on your hands. Then once your knees are near your chest, straighten your legs into an extended position.

LATERAL JUMPS – Stand shoulder width apart with your knees slightly bent. Swing your arms to the side you want to jump to and push off with your legs and land shoulder width apart with your knees bent. Now jump back to the center position and jump the opposite direction.

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K 2


We’ll help you set up a full body workout! Use the table below:

» Choose the number of rounds you would like to complete.

» Choose an exercise for each category, using the table on the previous page.

» Do the workout!

Please make sure that if you don’t know the exercises or understand the description, that you look to find the proper way of doing these exercises. For diagrams, download this tipsheet: https://mywellnessnumbers.com/IgniteCoaching/TipSheets/IYL_IntervalTraining_Tipsheet.pdf

ROUNDS TYPE EXERCISE TIME

# __________

Legs 1 min

Upper Body 1 min

Core 1 min

Cardio 1 min

Rest 1 min

Now that you know how to set up your own workout, here are some workouts that have been developed by our coaches. If you don’t know what an exercise is, please look to find the proper form. Please listen to your body when you are doing these exercises and always consult a physician before beginning any exercise program.

Example #1: Do each movement as many times as possible for each minute.

ROUNDS TYPE EXERCISE TIME

3

Legs Squats 1 min

Upper Body Push Ups 1 min

Core Sit Ups 1 min

Cardio Marching 1 min

Rest Rest 1 min

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K 2

https://mywellnessnumbers.com/IgniteCoaching/TipSheets/IYL_IntervalTraining_Tipsheet.pdf


Example #2: For each round, decrease the number of repetitions or reps by two. For example, when doing wide grip push ups, in round one, you will do eight. For round two, you will complete six, then four, then two in your final round. You will follow this pattern for each exercise.

ROUNDS TYPE EXERCISE REPS/TIME

4

Legs Step Ups 8, 6, 4, 2 reps

Upper Body Burpees 10, 8, 6, 4 reps

Core Planks 12, 10, 8, 6 reps

Cardio Mountain Climbers 14, 12, 10, 8 reps

Rest Rest 30 sec

Example #3: Complete all exercises twice as fast as possible in round two.


2

Legs Lunges (15 left/15 right) 30 reps

Upper Body Dips 30 reps

Core Crunches 30 reps

Cardio Jumping Jacks 50 reps

Rest Rest 1 min

Example #4: Do these for as many rounds as possible in 15 minutes.


As many as possible

Legs Squat Jumps 20 reps

Upper Body Supermans 10 reps

Core Knee to Chest 10 reps

Cardio Lateral Jumps 20 reps

Rest Rest 1 min

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K 2



3

Legs Squats 30 sec

Rest Rest 30 sec

Upper Body Burpees 30 sec

Rest Rest 30 sec

Core Sit Ups 30 sec

Rest Rest 30 sec

Cardio Jumping Jacks 30 sec

Rest Rest 30 sec

Example #5: Complete as many repetitions as possible for 30 seconds, then take 30 seconds of rest.

What is the one opportunity you have this week to add more physical activity to your day?

WEE

K 2



12am - 5am

5am - 9am

9am - 12pm

12pm - 3pm

3pm - 6pm

6pm - 9pm

9pm - 12am


FOOD LOG - WEEK 2


WEE

K 3

WHOLE FOODS VS. PROCESSED FOODSFOOD MAY BE WHAT GOT YOU HERE, BUT FOOD IS WHAT IS GOING TO GET YOU OUT.

What was your biggest win last week?

What are some of the barriers you have faced in the past when trying to “eat healthy?”

Whole foods and processed foods

Processed foods are foods that have been created or manufactured. Processed foods contribute greatly to increasing the risk factors involved with Metabolic Syndrome. To help you make your diet whole foods based, you will want to begin decreasing your processed foods intake.

A whole food is something that meets these criteria:

» Unrefined

» Little to no processing

» Very few ingredients

» Was alive at one point

» Is perishable and spoils quickly

Circle the whole foods.

APPLE JUICE GRANOLA BARS

FRENCH FRIES WHITE BREAD

BANANA NUTS

PLAIN YOGURT BROWN RICE


Compare the label ingredients and check the box next to the whole food:

ITEM 1 ITEM 2

CHEESE A

Ingredients: Cheddar Cheese (Milk, Cheese Culture, Salt, Enzymes), Whey, Milk, Milk Protein Concentrate, Milkfat, Whey Protein Concentrate, Sodium Citrate, Contains Less Than 2% Of Calcium Phosphate, Salt, Lactic Acid, Annatto And Paprika Extract (Color), Natamycin (A Natural Mold Inhibitor), Enzymes, Cheese Culture, Vitamin D3.

CHEESE B

Ingredients: Cultured Milk, Salt, Enzymes, Annatto (Color).

OATMEAL A

Ingredients: Whole Grain Rolled Oats, Sugar, Dehydrated Apples (Treated With Sodium Sulfite To Promote Color Retention), Natural And Artificial Flavor, Salt, Cinnamon, Calcium Carbonate, Citric Acid, Guar Gum, Malic Acid, Niacinamide*, Reduced Iron, Vitamin A Palmitate, Pyridoxine Hydrochloride*, Riboflavin*, Thiamin Mononitrate*, Folic Acid*, Caramel Color

OATMEAL B

Ingredients: Rolled Oats.

ROASTED TURKEY A

Ingredients: Turkey Breast, Water, Modified Cornstarch, Contains Less Than 2% Of Sodium Lactate, Salt, Sugar, Sodium Phosphates, Carrageenan, Natural Flavor, Sodium Diacetate, Potassium Chloride, Sodium Ascorbate, Sodium Nitrite, Caramel Color.

ROASTED TURKEY B

Ingredients: Organic Turkey Breast, Water. Contains Less Than 2% Of The Following: Salt, Carrageenan (From Seaweed).

WEE

K 3


Review your Food Logs for the last few weeks. Begin to follow these steps:

» Circle the whole foods.

» Underline the processed foods.

» Count up all the whole foods and compare them to the processed foods.

» What is your ratio?

a. Number of whole foods:

b. Number of processed foods:

c. Ratio of whole vs. processed food: :

What can you do to bring that ratio closer to 80% whole and 20% processed?

How can increasing the whole foods in your diet add value to your life?

What is an opportunity you have that can make a positive impact on your nutrition this week?

WEE

K 3



12am - 5am

5am - 9am

9am - 12pm

12pm - 3pm

3pm - 6pm

6pm - 9pm

9pm - 12am


FOOD LOG - WEEK 3


WEE

K 4

BUILDING BLOCKSWhat have your wins been over the course of the program?

Food is what your body uses to function, it is not a way to comfort yourself.What comes up for you when you read the statement above?

As we move through the webinar slides, fill out the definition and provide an example of each building block.

CARBOHYDRATESComplex Carbohydrates:

Simple Carbohydrates:

PROTEINWhat does protein do for your body?

FATWhat are the two types of fat?

What can fat do for you?

What are the three reasons adding healthy fats to your diet can be beneficial?


WEE

K 4

LABEL THE IMAGE BELOW:

What are good sources for each section in the diagram?

Fruits and vegetables:

Protein:

Healthy Fats:

FILL IN THE BLANKSHow many handfuls of fruits and vegetables?

One serving of protein is equal to which part of the hand?

One serving of healthy fats would be the size of thumb(s).

HEALTHY FATS

FRUITS & VEGETABLES

PROTEIN


What conscious decisions can you begin making about your food choices?

What steps can you take to move towards a more balanced plate?

WEE

K 4



12am - 5am

5am - 9am

9am - 12pm

12pm - 3pm

3pm - 6pm

6pm - 9pm

9pm - 12am


FOOD LOG - WEEK 4


WEE

K 5

HUNGER AND HABITSLooking back at the last five weeks, what changes have you been able to make? Did you notice anything about those changes?

When you think about hunger or being hungry, what comes up for you?

When considering being hungry, are you responding to your body or falling into old habits?

What are strategies you can use when you are hungry?

USING SPICES AND ADDING FLAVORHere are some guides to using spices:

» MEXICAN: Coriander/cilantro, cumin, cinnamon, chili powder, garlic, oregano

» THAI: Basil, cumin, garlic, ginger, turmeric, cardamom, curry powder

» MEDITERRANEAN: Oregano, rosemary, thyme, bay leaves, basil, cardamom, cinnamon, cloves, coriander

» ITALIAN: Oregano, basil, rosemary, thyme, parsley, marjoram, sage

» INDIAN: Cumin, coriander/cilantro, mint, curry, cinnamon

If you’re looking to bring flavor to simple ingredients, use the following list for flavor combinations:

» BEEF: Bay leaves, parsley, thyme, and garlic

» PORK: Sage, parsley, thyme, and rosemary

» LAMB: Rosemary, garlic, oregano or marjoram, and thyme

» POULTRY: Basil, rosemary, garlic powder, mustard, paprika, thyme, celery seed, and parsley

» FISH: Dill, parsley, onion powder, and lemon

» VEGETABLES: Oregano, thyme, parsley and sage

MEAL PLANNINGMeal planning offers you a way to plan for your week, keep you on track, and move towards your goals. It’s hard to justify eating out when you’ve taken the time prepare food that tastes good.

Spending one day a week planning, cooking, and doing some early prepping can save you hours everyday after work. By planning, you will be able to eat balanced meals, free from processed foods.


MEAL PLANNINGUse the following spaces and the grocery list on the next page to help you plan for a week's worth of meals:

TUES

DA

YFR

IDA

YS

UN

DA

YM

ON

DA

YW

EDN

ESD

AY

SA

TUR

DA

YTH

UR

SD

AY

GROCERY LIST

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K 5


When you consider your hunger, where do you land? Are you responding to your body or falling into habits?

What can you do when you are hungry?

HABIT LOOPWriter Charles Duhigg has studied habit formation for years. This is the Duhigg Model of behavior change. Using this model you can change your habits by identifying your cue, looking at what the reward of the habit is, and by changing the routine.

Follow along with the webinar slides to fill out the habit loop below:

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K 5


WEE

K 5

YOUR HABIT LOOP » Identify the habit you want to change.

» What is your cue?

» What is your reward? What do you get out of your current habit?

» What is the action or routine you can replace it with?



12am - 5am

5am - 9am

9am - 12pm

12pm - 3pm

3pm - 6pm

6pm - 9pm

9pm - 12am


FOOD LOG - WEEK 5


WEE

K 6

DINING OUTGoing out to eat is a common social occurrence in our culture. We want you to be able to enjoy yourself in social settings like these and not feel worried about the food you’re going to eat. By incorporating the program strategies in a way that work for you, you’ll create mindfulness about what you are doing and make choices that relate to your goals.

When you choose to dine out, what are you wanting from the experience?

Choosing the right restaurant that will support your goals can make all the difference. Although convenient, what value do “fast food” restaurants provide?

Before you leave the house, what are some steps you can take to identify a restaurant that will support your goals?

Healthier choices can transform any dining experience into a fun, social experience that supports your goals.

After considering this, what can you do in the following situations?

The waiter brings your table a bread basket at the start of the meal.

You don’t see many vegetable options included with the meals and everyone else at your table is ordering appetizers.

You have ordered a salad, however all of the dressings contain sugar and other unwanted ingredients.

You choose a dish that includes french fries instead of colorful vegetables.


WEE

K 6

CELEBRATING WINS

Congratulations on making it all the way to week six!

In the last few weeks, we have learned about Metabolic Syndrome, how to exercise, and how to create healthy eating habits. We have reviewed how hunger can affect you and how to change your habits. It has been a long journey, but really it’s just the beginning to a life full of new healthy habits!

How successful were you last week in changing your habits?

If you don’t feel like you were successful, do you have the opportunity to simplify the action or routine?

If you were very successful, do you have an opportunity to challenge yourself?

What is something you are doing that you never thought you would do?

What has your most relevant learning been in the program?


Where is an area that you would like to improve?

What is a positive and healthy way for you to celebrate your wins?

If you haven't done as well as you would have liked in the last few weeks, what have you learned that you can use moving forward?

What are you committed to moving forward?

What is your next step?

WEE

K 6



12am - 5am

5am - 9am

9am - 12pm

12pm - 3pm

3pm - 6pm

6pm - 9pm

9pm - 12am


FOOD LOG - WEEK 6


THA

NK

YO

U CONGRATULATIONSYou completed the program. Thank you so much for making your life a priority and for sticking with it. You’ve already taken more action than most people - just finishing this program is no small feat. Acknowledge yourself for all you’ve accomplished!

Remember, persistence pays off. The road doesn’t stop here; it has only just begun. Use the tools you’ve learned during these six weeks to continue your success in all aspects of life. Keep up the amazing work that you’ve started; think of the momentum you’ve built up and use it to Ignite Your Life and bring fire to your world.

For questions or to start working with a coach 1:1, please email [email protected].

Documents

MY HEALTH MATTERS · 215 ADURO INC. ALL RIGHTS RESERVED. INITE COACIN METABOLIC SYNDROME 3 WELCOME TO MY HEALTH MATTERS! My Health Matters is a program dedicated to helping you understand