10 laws to living a healthy and balanced lifestyle

1. 10 LAWS OF CREATING A
HEALTHY BODY AND LIFE
Marci Lall
Weight Loss & Body Sculpting Specialist
www.marcilall.com

2. MARCI LALL
Fitness & Lifestyle
Management Diploma - GBC
CSEP-CPT
Weight Loss & Body
Sculpting Specialist
Toronto, Ontario, Canada
Amazing age of 22
Been personal training since
the age of 17
www.marcilall.com

3. Work Your Transverse
Abdominis
Main muscle used
when breathing out
Can easily work it by
pulling your belly
button into your spine
Initially contracts
before arms and legs

4. Work Your Transverse
Abdominis
Decreases injury and protects spine
Don’t use it often
Rehabilitate and reconnect communication
Plank w/ Touches
Reverse Crunch
Ab Stabilizer on Ball

5. Eat Your Veggies
Rich in Vitamins &
Minerals
High fibre content
Bioflavonoids
How much should you
eat?

6. Eat Your Veggies
Great nutritional value
Use colours as a guide
Cruciferous Veggies - broccoli, cauliflower, turnip and
cabbage
Lutein - corn, dark leafy greens, and peppers
Lycopene - tomatoes, watermelon, pink grapefruit

7. How Not To Plateau
Plateau - Your body
looks the same and you
see no more results
Body gets use to the
same stimuli, or same
exercise which is called
adaptation

8. How Not To Plateau
Best way to break a plateau? Is to change your activity
or the way in which you do your activity to make a it a
bit more challenging
Interval Training
Anaerobic
High intensity anaerobic interval bout then rest

9. How Not To Plateau
Add interval training into your routine 3 times per
week
Shock your system to work a little harder
Combine and group exercises together
Add flexibility exercises
Squats + Push Press w/ Medicine Ball
Lunge + Bicep Curl
Push Up + Squat Thrust

10. Protein 101
Growth &
Regeneration
More than 21 amino
acids
8 essential amino acids
Excellent sources of
protein are...

11. Protein 101
Complete proteins - meat, fish, poultry, eggs, milk,
cheese
Incomplete proteins - nuts, legumes, dried peas and
beans, chick peas, garbanzo beans, lentils
Complementary proteins - combo of 2 or more of them
supply all the amino acids are bodies need
Can be formed in 2 ways

12. Protein 101
Plant + Animal protein
Plant + Plant
Timing is everything
Milk Products + Grains Complete Proteins
Legumes + Grains Complete Proteins
Milk Products + Legumes Complete Proteins
Nuts or Seeds + Legumes Complete Proteins
Nuts or Seeds + Milk Products Complete Proteins

13. Cellulite Is A Fact Of Life
Term used to describe
fatty deposits under
the skin that that
externally give the skin
a dimpled or orange
peeled look
Predetermined by
genetics
Normal to have
cellulite

14. Cellulite Is A Fact Of Life
“Cures” such as topical cream/ointments, body
wrapping, electric muscle stimulation, liposuction
Your Best solution? Live a healthy lifestyle
Includes: Exercise, and food choices

15. Have Healthy Bones
Bone density test
Osteoporosis - Brittle Bone
Disease
Calcium intake and regular
exercise, help prevent
osteoporosis
Spine and hip

16. Have Healthy Bones
At what age should we worry? After age 30
“Silent Disease”
3-5 years recheck

17. Walk The Pounds Off
Many benefits as
running
Do it anywhere
Aerobic workout
Easy on joints
Pedometer - Tracks
how many steps you
take (10 000 steps/
day.)

18. Walk The Pounds Off
Change intensity with intervals
2 minutes @ 8 or 9
Add equipment - weight vest, power belt w/ retractable
cords, walking poles, weight gloves
Treadmill: “Treading”
Steadily increase incline 3, 6, 9 each for 2 minutes
Do intervals 3.5 - 4.5 for about 45- 90 seconds

19. Keep Your Balance
Incorporating Balance
Training
Proprioception
diminishes as we age
Static balance/dynamic
balance
Walking down the
street and tripping

20. Keep Your Balance:
Benefits
Enhance co-ordination Improved postural
endurance
Keeps sensory feedback
sharp and well trained Create a new sense of body
awareness , body
Recruits movers, positioning, postural
stabilizers, and counter alignment and movement
balancing forces that confidence
imitate everyday activities
Integrate both body and
mind

21. Keep Your Balance : Tools
BOSU Ball
Wobble Board
Standing on one leg
Balance Disc

22. Get Some Balance:
Exercises
Single Leg Body Stabilization on BOSU
Stork stand with arm movement
1 legged bicep curls

23. Work Your “Butt” Off
Heredity determines
your rear end
Work the muscles
properly
Find the muscle, work
it through it’s full range
of motion at different
angles, and then add
resistance

24. Work Your “Butt” Off
Deep Squats
Pelvic Lifts
Lunges

25. Eat The Foods You Love
Not what you eat...
Indulging on carbs
weakness for
pasta,potatoes and
bread

26. Eat The Foods You Love
Best Protein Foods Legumes
To Add To a Bad Carb
Meal Low fat/non fat milk
Lean meats Yogurt
Poultry Cheese
Fish Hard boiled eggs
Peanut butter Soy products
Nuts Sun flower or sesame

27. Eat The Foods You Love
Worst Protein Foods To Add...
Marbled meats
Hamburgers/cheeseburgers
High fat dairy products
Processed meats

28. Eat The Foods You Love
Cookies, Cakes and Ice Cream
Think in advanced
Apples, oranges, bananas, or pears
For When You Must Have It...
1-2 bites and chew slowly
Best sweets to have...

29. Recap
1. Work your transverse 7. Walk your pounds off
abdominals
8. Keep your balance
2. Eat your veggies
9. Work your butt off
3. Mix up your workouts (Literally)
4. Eat protein 10. Eat the foods you love
5. Cellulite is a fact of life
6. Check your bones

30. Last But Not Least...
Make good nutrition and exercise fun
Incorporate health and fitness into your life everyday
Be creative
Use common sense
Just keep on moving

31. Women’s Weekly Health &
Fitness Newsletter
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