Lunch and Learn Topics

5 Ways to Fit Fitness In to Your Busy Life

Eat to Speed your Metabolism

Staying Functional Longer

Winning Weight-Loss Strategies

Walking Your Way to Better Health

The Power of Portion Control

Family Fitness & Healthy Eating

Strength Training Essentials


5 Ways to Fit Fitness In to Your Busy Life!

To be fit does not mean you have to work out for 30-60 minutes a day.  It would be great if you could work out at least 30 minutes a few days a week.  But sometimes reality doesn’t always allow that.  Sometimes you have to fit fitness in one exercise at a time.  This presentation will demonstrate ways to fit fitness in at work, in front of the TV, at the grocery store, in the kitchen, and while brushing your teeth!

Participants will learn practical exercises they can do during their day to increase their fitness level. The exercises can be done:

  • Sitting at your desk
  • While you are waiting in line
  • When you are at home in the kitchen
  • When you are watching TV
  • While you are brushing your teeth

Eat to Speed Your Metabolism

Do you know what foods will help speed up your metabolism? You don’t have to go hungry to lose weight. This informative seminar with certified nutrition specialist, Holly Kouvo, will teach you the combination of foods which will help you to lose weight and feel great!

Through various visual aids the message you receive will stick with you for a lifetime.  Tools for weight loss are also presented to help you successfully achieve your goals.

Staying Functional Longer

 As you look ahead in your life, would you choose quality of life or quantity of life?  Imagine that a magic genie has appeared with 2 choices:

  1. You are guaranteed to live to 100 years old but with no guarantee of what those years will be like;
  2. You have no guarantee of how long you will live (it might be 5 more years, 10 more years or 20) but you are guaranteed to live a healthy, functional life until your last day.

The question isn’t really whether you would want to choose between quality or quantity, but asking: Will you still have a high quality of life during those extra years?

Let Functional Aging Specialist, Holly Kouvo, teach you how you can have your desired quality of life for the rest of your life. Learn the types of activities that will keep not just your body functioning at its best, but your brain as well.

Winning Weight-Loss Strategies

No doubt if you’re a skier you’re looking forward to being more active with the winter weather just around the corner.  If not, you may not be as active and weight loss during the winter months may be challenging.  In this talk, I’ll provide useful weight-loss strategies, including the following items:

  • Healthy food choices. From understanding what the healthiest options are…to how to splurge responsibly at places like the local ice cream shack.
  • Tools of the trade. From water bottles to portion control plates to food logs—this section will discuss items that’ll keep your weight-loss goals front and center in your mind without being intrusive on your life (or wallet).
  • Staying motivated. From setting realistic goals to tips on how you should reward yourself once you meet them, this section will offer ideas on how to stay motivated while still having fun.

Walking Your Way To Better Health

One of the most affordable, most convenient and easiest ways to stay in shape is walking. Whether you trek neighborhood trails, take to the treadmill in your basement or gossip with friends while doing laps around the mall, the places you can walk are many. So are the benefits. This talk will give you ideas on how to get the most from your walks. Some of the items presented will include the following:

  • Trekking poles/walking sticks—how to use them to increase your aerobic workout
  • Pedometers—measuring progress, setting goals and increasing steps
  • Weights—how to use them safely and effectively
  • What to wear—for maximum comfort and safety (think knees and feet)
  • How to take your pulse to ensure your heart is pumping like it should
  • Ways to fit in a five- or 10-minute walk, even when you think you can’t.

The Power of Portion Control

When discussing the obesity epidemic in America, people often whine about European countries, many of which are known for rich, fattening cuisine. How come Europeans aren’t as overweight as Americans? One of the main differences is portion size. Remember, the trick isn’t depriving yourself of yummy foods—it’s eating them in moderation. But how do you combat the super-size mentality, which pervades grocery stores and restaurants? This talk will provide tips and strategies for exercising better portion control when dining in and out. Items presented will include the following:

  • Portion control plates—from ones that are specifically designed for portion control to the concept of simply using smaller plates you have on hand, such as a salad plate, for the main dinner plate
  • Visual cues. Not having a sense of what constitutes “one serving” is often what dooms healthy eating. This section will offer visual cues: one serving of meat should be the size of a deck of cards. One serving of pasta should be no bigger than a tennis ball.
  • When dining out, visit the restaurant’s website first. More and more are including nutritional information. If you’re dying for an appetizer and dessert, look at the nutritional information, make an informed choice and then consider getting one or the other…or splitting both with your dining partner.
  • Portion control no-no’s, such as never eating directly from a bag or a carton and never eating everything that’s put in front of you at a restaurant. Plan on eating one third (one-half, at most) and bringing the rest home.
  • Set the example.  You know the saying “Monkey See, Monkey Do?”  Well, if your children see you being active they will be more active as well.

Family Fitness & Healthy Eating

Studies have shown that families that sit down and eat dinner together tend to be closer and enjoy doing other activities together.  Children also tend to eat healthier at the family dinner table.  This talk will discuss how you can make eating healthy and fitness a part of your family life.  Items presented will include the following:

  • Fun Family Meals – How do you get your children to eat their vegetables?  Including the children in cooking the meal will make them more invested in eating what they cook.  Growing your own vegetable garden makes eating the vegetables from your garden fun.
  • Active Family Life Style  – Planting and working in your family garden not only helps to get the kids to eat their veggies, but it gives everyone exercise at the same time.  Do active things together like going for a walk, rake leaves and jump in the piles.  When the snow comes embrace it and go sledding with the kids.  Snow shoeing is great for all ages.  Ski trips are fun or go cross country skiing in your back yard or local trails.
  • Be supportive of children’s sports and playing outside.  As a family go for a bike ride or watch your son or daughter’s soccer game together.

Strength Training Essentials

Learn the science behind and benefits of Strength Training.  Then, learn how to get started on your own Strength Training Program.  This talk will discuss the Kinetic Chain of muscles, bones, and brains and the physiology of strength training in addition to Strength Training moves and routines.  Some of the topics presented will include:

  • Types of Strength Training
  • Goals of Strength Training
  • Benefits of Strength Training
  • Strength training movements for Functional Fitness
  • Creating a personal Strength Training program starting with an assessment of current state of health and level of fitness
  • Strength Training Phases
  • Nutrition tips for Strength Training
  • Sample Strength Training workout