Danielle has a Bachelor's degree from UCLA in Sociology and a Master's degree from CSUDH. She has several certifications in health, fitness, and weight management. For 17 years she has worked independently facilitating individual and corporate health programs. She is knowledgeable about evidence-based strategies for reducing risk factors like obesity, high blood pressure, and high cholesterol through diet, exercise, and behavior modification in order to improve vitality and energy levels. Her recommendations include reducing calorie intake, increasing physical activity through cardio and strength training, and changing one's mindset.

1. Formal Education Bachelors from UCLA in Sociology Masters Student CSUDH Certifications American College of Sports Medicine (Heath Fitness Specialist) National Strength and Conditioning Association (Certified Strength and Conditioning Specialist) Credentialed coach with International Coach Federation Credentialed Lifestyle and Weight Management Coach through the American Council on Exercise Practice 17 years as an independent facilitator of individual and corporate health Pritikin Longevity Center Research studies at El Camino College About Danielle

2. Weight Management Evidenceand more… N A T I O N A L I N S T I T U T E S O F H E A L T H N A T I O N A L H E A R T , L U N G , A N D B L O O D I N S T I T U T E Brought to you by Danielle Vindez

3. It’s not ALL in your head. Sometimes

7. Maintain muscle mass

8. Get more active

9. Change our storySelf-care Recommendations

10. Treating risk factors through weight loss is effective Treating risk factors through physical activity is effective Physical activity alone in overweight people has a moderate effect on abdominal fat loss Abdominal fat is an independent risk factor Physical activity is a predictor of successful weight loss A 10% weight loss in overweight people can reduce risks and improve vitality and energy What we Know

11. Energy balanceCalories in = Calories out And quality in quality out

12. EVIDENCE STATEMENT– The combination of reducing calories and increasing physical activity produces greater weight loss than diet alone or physical activity alone. Recommendation : For overweight people a combination of reducing calories and increasing physical activity decreases abdominal fat and increases cardiovascular fitness. The most successful strategy for weight loss includes LCD, increased physical activity, and behavior modification The most successful strategy for weight maintenance = exercise regularly and mindful eating. The Bigger Pictureresearch

13. Exercise Recommendations Cardiovascular or aerobic Strength training Frequency – 5 t0 7 days a week of moderate, 3 to 4 of vigorous Intensity – somewhat hard Time – to reduce risk of chronic disease 30 minutes; to prevent weight gain 60 minutes Type –Use of major muscle groups in a rhythmic motion Frequency – 2 to 3 X’s a week Intensity – substantial fatigue Time – 45 minutes, full body Type – Resistance = body weight, tubing, gravity, dumbbells, medicine balls Stretch all major muscle groups 3 X’s a week for 30 secs. ea. , repeating 3 times.

14. Metabolismnumber of calories needed to exist Exercise 30% of RMR Change your RMR by increasing muscle mass or maintaining muscle mass Exercise helps to stop loss of muscle Non Exercise Activities = ADL RMR is a combination of BMR which is determined by sex, age, genetics and body size RMR can equal 70 to 90% of expenditure

15. Confront the truth of our story, or, do the benefits out number the costs Develop an intrinsic story that has spiritual, mental, physical, and emotional value Design a plan to actualize the new story and make it a daily occurrence Surround ourselves with a supportive environment From What to How

16. Keys to Energy Management Key awareness/benefit Spiritual alignment Mental focus Emotional connection Physical Barriers/costs Not connected to purpose Partial engagement, multi-tasking Faulty storytelling Impatience or negative thinking Fatigue Pain

17. Caloric restriction is important in early weight loss Exercise, aerobic, and resistance training help create negative energy balance Exercise alone results in moderate weight loss Exercise promotes muscle retention Exercise is critical for sustaining weight loss Regardless of fatness, fitness lowers risk Your story becomes you Summary