The orientation for Pelican Athletic Club's healthy lifestyle and fitness program designed to promote long term habits for effective weight management and mental and physical well being.

1. Charlie Hoolihan, CSCS*D, NASM, CES
Personal Training Director, Pelican Athletic Club
January 17, 2018

2. A Humble Offering
“When the human body is concerned, we are dealing with a system
that is so complex with so many interrelated variables, we can do
nothing but be humble about our beliefs and recommendations.”
 Chris Beardsley , Strength and Conditioning Research

3. The usual statistics
40%+ of US is overweight or obese.
Attendant problems associated with increase
 Cardiovascular issues, diabetes, cancer
70% + of US has back pain.
78% of US is inactive.
50% of UK can jog 100 meters
More than 70% of all modern ailments are lifestyle
related.

4. The usual solutions – WSJ
Moderate physical activity can boost the immune system
and protect against chronic diseases.
Exercise lowers the risk of stroke
Reduces the incidence of diabetes
Reduces incidence of high blood pressure
Eliminates the need for medications
Reduce mortality and risk of some cancers
Reduce risk of developing alzheimers
Increases your 401K by 50%
January 17, 2018

5. January 17, 2018
Serious strength training allows you to be within 70%
of your 35 year old self at age 70.
Working out makes you smarter by increasing
your brain neurons almost immediately.
More solutions:

6. January 17, 2018
Your thighs can get younger
Left – Moderately active 25-year-old
Center – Sedentary 58-year-old
Right - Strength trained 63-year-old (a progressive
machine based program for one year)
 Strong Women Stay Young, Miriam E. Nelson PHD, p23.

7. Blah, blah, blah
STOP Working out!

8. Working out is not natural.

9. Working out is not natural.

10. Working out is not natural its……
Dull and boring
Painful
Can injure you – 70% of all runners have injuries
Can kill you – marathon runners are liable for
more heart attacks.
Most human bodies are not designed to run long
distances straight.

11. You might be thinking…
What did I just sign up for…
Or
This guy is the worst weight loss coach ever…
Or
This is the best program ever!!

12. 80-90% of all weight loss programs fail!
•60 billion dollars spent annually on weight
loss efforts
•Weight is regained and sometimes exceeded
in one to two years.
•What industry can fail so badly and still
remain in existence?

13. Stop working out! Stop Dieting!

14. • Increasing sleep from 6.5 to 8 hours reduces cortisol and
insulin levels.
• Increases immune function
• Reduces percentages of CVD, GI ailments, mood disorders
• Improves immune function.
• Reduces inflammation and pain
• Improves brain function
• Reduces the chances of obesity and weight gain
• 4 hours or less per night – 70% chance of being obese.
• 5 hours or less – 50% chance.
• 6 or less – 30% chance.
• Obese, not overweight. Lack of serotonin? growth hormone?
Stop working out and sleep!

15. Less sleep, hormonal chaos
January 17, 2018

16. Stop working out and Stand up!
Decreasing your sitting to under 4 hours per day may
extend your life by two years.
Even people who workout an hour a day who sit more
than 4-6 hours have a higher chance of heart disease,
diabetes etc etc etc.
Sitting affects more joints than the spine.

17. How do you live the other 23 hours

18. Back issues are mostly caused by
lifestyle issues

19. Computer/back pack generation

20. Thoracic Flexion
Elevated or upright posture
opens up chest cavity. The
heart and aorta have ample
room to deliver blood and
oxygen to the body. The
lungs can expand to full
capacity.
An extreme example of
how a slouched posture
can compress heart,
lungs, aorta and
interfere with proper
cardiovascular activity
Another extreme
example but
compression can
also occur in the
lower organs like
stomach, liver,
spleen, uterus

21. Hip alignment and sciatic nerve
impingement

22. Knee and foot
alignment are critical
to long term health.
Squats with true
alignment develop
strength and joint
health.
Muscles:Their Testing and
Function, Kendal. McCrery
and Provance, pg.97

23. Stop working out and ease pain
Massage
Self myofacial release.
Join alignment exercises.
Breathe!

24. Stop working out and relax!
Happy, calm people live longer.
Individuals with lower stress levels have 5% lower
BMI’s.

25. Take a break to change scenery
Depression is worrying about the past.
Anxiety is worrying about the future
Today is……
9/1 positive to negative ratio.

26. Chronic stress floods the mind and
body with non-stop corrosive
hormones

27. Stop trying to lose weight
It’s not natural
The body rebels and starts storing calories
Deprivation of essential nutrients
Illness
Increases negative hormonal response
It increases stress hormone response
And it tastes like……

28. EAT Damn it!
Eggs, bacon and butter!!

29. You might be thinking…
This is the worst nutrition expert ever…
Or
Hey I like bacon, too!

30. January 17, 2018
Dieting and obesity are on the rise!
How can that be?
0
10
20
30
40
1960's 1980's 1990's
PercentofU.S.Adults
Obesity
Dieting

31. Fats are good for us
Essential to human survival as a long term energy source
provide starting material for the syntheses of hormones
that regulate functions such as
 muscle growth
 wound healing
 brain development and function
 cardiac health
 bone and joint health
 immune response
 to name a few.
They also help slow absorption of glucose into the blood.

32. Carbohdrates are good for us
provide the body with fuel for all activity.
Critical before workout to be able to help your workout
increase your metabolic rate.
 Prevent the use of muscle tissue for energy.
Which decreases metabolism
Essential for the function of the brain.
But we don’t need 140 lbs of sugar per year

33. Carbs are bad for you
2.5 billion carb eaters

34. What we eat goes deep
January 17, 2018

35. Low carb? low fat? High
protein?
A study tested four diets
1. Atkins (ultra-low-carb)
2. Zone (40-30-30)
3. Ornish (very low-fat left over
from the 80s no fat hysteria
4. Low-fat diet following the
federal Food Pyramid.

36. One year later
 5.3 %(13 lbs) body weight w matched genotype diet
 2.3 percent weight loss for those not matched.
 When actual genotypes were matched to individuals who were trying to
follow the lowest carbohydrate (Atkins) and the lowest fat (Ornish) diets:
 6.8% weight genotype matched
 1.4% for those not matched to their genotype (p=0.03);
 The statistical significance of the findings increased when compared to former
dietary practices (rather than just the specific diet they were asked to follow)
 Improvements in other health measurements -blood triglyceride levels -
paralleled the weight loss differences.

37. Why is Ozzie alive?
“Given the swimming pools of booze I've guzzled over the years—not to
mention all of the cocaine, morphine, sleeping pills, cough syrup, LSD,
Rohypnol…you name it—there's really no plausible medical reason why I
should still be alive” Ozzie Osborne, 2010

38. Stop Labrador obesity!!
25% of Labs
carry the POMC
gene making
them
permanently
hungry and loyal
to those who
provide food.

39. Obesity genetics
There are about 185 genes implicated in obesity giving
some individuals a tendency to gain more with than
another on a similar set of circumstances. (Scott-Dixon et
al, 2017)
12 pairs of twins
 84 days over a 100-day period of overfeeding by 1,000 calories per day.
 sedentary lifestyle during this time.
 The average weight gain was 17.86 pounds, but the range went from 9.48
pounds to 29.32 pounds.
 Abdominal fat variability -no increase to a 200% increase. (Bouchard, et al
1997

40. Obesity genetics
 FTO gene is associated with more body fat, weight and
difficulty losing weight in several diverse populations from
North Americans to Asians. To what extent is not known at
this time.
Other related weight related genes are
LEP, which is related to leptin, a hormone that senses how
much stored fat we have.
GHRL related to for ghrelin, a potent stimulator of hunger
DRD2, an influencer of dopamine, related to the
neurobiological reward and decision-making pathways
(which are also involved in addictions.

41. Male and female
Females tend to have more slow- twitch fibers than men and a
metabolism or conversion of energy which seems to be more
efficient at utilizing lipids (fats) as fuel in general.
These metabolic factor translates into a more efficient
endurance like profile where higher repetitions during strength
training are more effective.
They can handle more overall volume during workouts due to
the anti-catabolic effect of estrogen which reduces protein
breakdown and reduces the overtraining risk.
Are better with steady state training than high intensity interval
training and should do less explosive training because glucose
(sugar) metabolism fuels these two modalities. On average it
will take longer for a woman to recover from an explosive or
high sprint training session.

42.  16 human studies conducted (circa 2011)
have found a large contribution of heredity
to the amount of voluntary physical
activity...the largest study of 37,501 twin
pairs concluded about half to three-
quarters of the variation in the amount of
exercise people undertook was attributable
to their genetic inheritance.”
Mostly due to number of chemical
receptors in brain.
50-75% of the variation in exercise
and activity levels is genetic

43. These are not excuses,
they’re puzzle parts

44. Let’s move and feel better today!
Got all that taken care of?

45. January 17, 2018
Find something you like to do!
ActivityActivity Cal. PerCal. Per
minmin
Riding lawn mowerRiding lawn mower 3.63.6 Unless you liveUnless you live
on acres Get ridon acres Get rid
of itof it
Push power mowPush power mow 6.56.5 1 acre or less –1 acre or less –
get rid of itget rid of it
Push – no powerPush – no power 8.68.6 8.6 x 30 = 258 cal8.6 x 30 = 258 cal
StandingStanding 2.62.6 3 x 15 min3 x 15 min
standing = 117standing = 117
30 min/mile walk30 min/mile walk 3.63.6 99 cal99 cal
20 min/mile walk20 min/mile walk 5.35.3 106 cal106 cal
15 min/mile walk15 min/mile walk 8.08.0 120 cal120 cal
Ice fishingIce fishing 2.92.9 1 hr = 180 cal1 hr = 180 cal
Fishing from boatFishing from boat 2.92.9 samesame
Fishing from bankFishing from bank 5.05.0 Stand up for 300Stand up for 300
calcal
Fishing in streamFishing in stream 8.68.6 Trout or pirannahTrout or pirannah

46. Move and Feel better today!
15 minutes or less. Start somewhere.
Do something in a group.
Make it fun.
Make it convenient.
Today you will feel better and be a better
Employee
Family member
Person
Avoid WORKING out.

47. Responders, non-responders and poor responders
Studies which find non-response tend to be around 2.5 hrs per week at low to
moderate intensity.
This study manipulated the number of sessions while others have manipulated
intensity

48. January 17, 2018
There is a future triathlete, competition power-
lifter, tennis player or power walker in this room.

49. January 17, 2018
Sounds impossible and daunting.
Everyone starts somewhere
Ya crawl before ya can walk.

50. January 17, 2018
Even porpoises start somewhere
Ya gotta splash before you can swim..

51. January 17, 2018
Even Bolt’s of lightening start by crawling
and wobbling around.

52. January 17, 2018
It’s about finish lines
Professional or recreational

53. January 17, 2018
It’s about training
7 age group world records.

54. January 17, 2018
It’s also about where you want to be at
age 78 and older.

55. January 17, 2018
It’s not about this
Multiple types of enhancement drugs, hours a day, strange
dietary regimens and

56. January 17, 2018
You will get strong and youthful

57. A quick note about research
Media frenzy’s around single research study.
Do a search on the topic of the study and you will
probably find two or three conflicting studies.
The human body is still a mystery.
Exercise and nutrition research changes weekly
Genetic research is showing that we are very individual
in what works.
 Cardio – 0-to 100% improvement
 Strength 0 to 50% improvement
 Weight gain – 13 to 28 lbs

58. January 17, 2018
Individual considerations are not a part of
research.
A 16 month longitudinal study of men and
women exercising over a 16 month period of time.
Men lost an average of approximately 5 lbs.
Women showed no change.
Conclusions?: Men are the minions of Satan.
Exercise is useless so why bother?
Or the results are individual and bear closer
examination.

59. Every Body is Different in
research and science
Every BODY is different.
Research underway as can be contradicting all or
some elements of what we are saying today.
Science and practical experience go hand in hand.
1 in 5 low or non-responders.
1 in 5 are high or super responders
Placebo responses 15-30%.
Higher responses in pharmaceuticals and rate
seems to be growing in US as a whole

60. Body fat has nothing to do
with the “zone”

61. January 17, 2018
Change in Body Fat Mass Following Aerobic Exercise
Training in Obese Women
-10
-5
0
5
10
Subjects
“Losers” (N = 20)
“Gainers” (N=11)
Larmarche et al., Metabolism, 41: 1249-1256, 1992
Changeinbodyfat(kg)Changeinbodyfat(kg)

62. January 17, 2018
Donnelly et al, Exerc
Sport Sci Rev, 33:
169-174, 2005
Women
14 losers
12 gainers
Men
14 losers
One potato

63. The Fuel Your Fitness Program
8 weeks plus a break and a bonus
8 meetings (once per week) with Tavis Piattoly, RD
 Eat to Win App
 Meal plan with dietary selection
8 workouts (once per week) or meetings with your
group and trainer.
 Assigned trainer will help you individualize your training.
 Metabolic questionnaire – everyone needs a mix but…
 1’s more strength, HIT and proteins
 3’s more endurance
 Mix - hybrid

64. The Fuel Your Fitness Program
30 workouts with PAC’s specialty class trainers
(three per week for 10 weeks).
 Metabolic Strength
 Strength training to help improve 24MR.
 Can be individualized.
 Metabolic BURN
 HIIT to have a high caloric burn during a workout
 Brass Pelican Cross Fit or Endurance Edge?
 Good for increasing fitness.
 CF experience required. (Intro in April)
 EE: Interest in running, swimming and cycling training

65. The Fuel Your Fitness Program

66. Thanks!