Shape Up Weekly # 3 Attachment


The Weeklies

“Insight to eating right, exercise and living a healthy life.”

General Nutrition “Fats 101” From the American Heart Association

Fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat – but not as much fat as most people eat.
These are the major fats in foods: saturated fats and trans fats (the “bad” fats), and monounsaturated fats and polyunsaturated fats (the “better” fats). The different fats have different characteristics. They can also have different effects on heart health.

Will eating “good” fats instead of “bad” fats help me lose weight?

No, all fats are equally high in calories relative to carbohydrate and protein. Regardless of the source, if you eat more calories than you need, you will gain weight. Replace the “bad” fats (saturated and transfats) with the “better” fats (monounsaturated and polyunsaturated fats) to reduce your risk of heart disease. To avoid weight gain, control the total amount of calories you eat.

Physical Fitness “Your Exercise Prescription”

A formal exercise prescription has five distinct components: mode, duration, frequency, intensity, and progression.
Creating your own exercise prescription is easy! First, chose an activity that uses large muscle groups like walking, running, cycling, or swimming. Next, decide on the duration of your activity. A 20‐30 minute continuous session is ideal. If you’re out of shape, start with 10 minutes twice a day. Now you need to decide how often you’ll exercise each week. At least 3 times per week you should engage in exercise; daily exercise reaps even more benefits.

Intensity and progression are the two components that many people find difficult to measure. You should exercise at a moderate intensity level which means working hard enough to raise your heart rate and break a sweat but still being able to carry on a conversation.
The first 3 – 6 weeks of your exercise program is the initiation stage which is the time your body needs to adapt to the new behavior. Once you reach your required duration you may need to increase the intensity so the workout continues to be challenging. The next 5 or 6 months is the improvement stage where your body continues to adapt to the rigors of your chosen activity.


“Atlas Therapists”Atlas is an onsite therapy provider at Schneider National, offering a range of services from physical therapy treatment to nutritional counseling. To learn more about the services Atlas can provide for you, contact a therapist today. See the contact list that was provided in the Shape Up Schneider enrollment packet.


“You can’t expect extraordinary results from ordinary effort” – Author Unknown

Challenge “Dine‐in only”
Can you prepare all of your own meals this week and avoid eating foods prepared in restaurants, cafeterias, and convenience stores?

Published in: on May 27, 2011 at 12:13  Leave a Comment  
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