Introduction to Your Personal Health Plan takes you through a high level tour of your new healthy lifestyle. Exercise, Eat Right, and Reduce Stress.

1. Introduction to
Your Personal Health Plan

2. 2
Who We Are
GymLynx is an online marketplace
where fitness trainers and instructors
can browse, compare and rent fitness space by the hour,
from independently-owned gyms and studios throughoutthe USA,
for personal training or group classes.
Find us at www.GymLynx.com

3. 3
Pieces of Your Health Plan
Stay Healthy
Know Your Health Insurance
If Sick, Take Care of It Immediately
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Live Your Life to the Fullest!

4. 4
Do Gym Memberships Work?

5. 5
Stay Healthy
1. Stay Healthy
• Exercise
• Indoors, Outside, In a gym, In your home, Where ever, However
• Cardio (Aerobic), Strength (Resistance), Flexibility and Balance
• Eat Right
• Macronutrients – Protein, Carbs, Fat
• Micronutrients – Vitamin A, B, C, …
• Follow a Healthy Lifestyle – Not a Diet
• Take Your Meds! (and maybe Vitamin Supplements)
• Reduce Stress and Get Enough Sleep
• Reduce Unhealthy Habits
• Alcohol abuse, Smoking
• Over-indulgence - midnight McD’s runs

6. 6
Exercise
• Minimum per week
✓ 90 min Cardio – split between at least 3 days
✓ 60 min Strength – split between at least 2 days
✓ If you miss a day, don’t beat yourself up, just go the next day
✓ Stretch before and after every workout
No need to go crazy. Exercise and staying healthy
is to make the other aspects of your life more enjoyable
• Cardio (Aerobic)
✓ Walk, Run, Bike, GroupX classes, etc.
✓ Increases your breathing and heart rate
✓ Keeps your circulatory system and lungs healthy
✓ Burns blood sugar to help reduce chances of diabetes

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Exercise (con’t)
• Strength (Resistance)
✓ Free weights, machines, resistance bands, etc.
✓ Helps keep your bones and muscles strong
✓ Burns blood sugar to help reduce chances of diabetes
✓ May reduce falls in older people
✓ Highly recommend using a trainer until you are comfortable with exercises
• Flexibility
✓ Keeps your body limber for proper Cardio and Strength training
✓ Stretching and Yoga
• Balance
✓ Helps strengthen the body’s core
✓ Stand on 1 foot for a minute (then the other)

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Muscle Groups
Note for Women:
Don’t worry, you will
NOT get too muscular!
Chest
Stomach
Legs
Shoulders
Back
(Lower and Upper)
Arms
* Know what you’re doing.
Use a trainer to get started.
If your health is bad, get
your doctor’s approval.

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Eat Right
• 40-30-30 Macronutrients (approx.)
• Carbohydrates – 40% of daily calories
✓ Good Carbs
• Vegetables and Fruit
✓ Bad Carbs
• Donuts, Cake and Cookies (excessive simple sugars)
• (but an occasional “mental health cookie” won’t kill you! ☺ )
• Protein – 30% of daily calories
✓ Good Protein
✓ Bad Protein
• Fat – 30% of daily calories
✓ Good Fats
• Olive Oil, Avocado, Almonds
✓ Bad Fats
• Partially hydrogenated oils – in most processed foods 

10. 10
Carbohydrates
• Very misunderstood
• Carbohydrates are “instant fuel”
✓ Ingest (eat or drink) a small amount before exercise
• Types of Carbs
✓ Simple – Sugar
✓ Complex – Starch and Fiber (non-digestible complex carbohydrates)
• Types of Simple Carbs
✓ From plants – glucose, fructose – also maltose and sucrose
✓ From milk – lactose
• Your body NEEDS carbs
✓ Your body only uses glucose. Other types need to first be converted in your body.
✓ Find low glycemic carbs – longer to digest, thus slower into your bloodstream.

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Know Your Health Insurance
2. Know Your Health Insurance
• Monthly cost
• Annual Deductibles
• Annual Max’s
• Donut?
• Does it cover Gym Memberships? Personal Trainers? Massages? Other?
• Dental? Vision?
• Office Visit Co-Pays
• Major Issues
• Ambulance
• Hospital Stays
• Prescriptions

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Your Health
• Physical
✓ Medical – regular visits and blood tests
✓ Dental – don’t undervalue this. Go at least once per year!!
✓ Vision/Eyes (can you see this slide?)
• Mental & Emotional
✓ Reduce Stress
• Home Stress – spouse, kids, errands, etc.
• Work Stress – in office (workload & politics) and commuting
• Financial Stress – daily/monthly budget, longer-term savings and retirement
• Social Stress – includes Political Stress
✓ Overall happiness and satisfaction
• Depression, desire and motivation
• Don’t create drama - drama creates stress
• Spiritual
✓ Believe in whatever you like. Live by your “values”. Be true to yourself.

13. 13
Health and Wealth
So many people
ignore their HEALTH
while gaining their WEALTH,
and then later in life have to
spend their WEALTH
to regain their HEALTH.

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If Sick, Take Care of It Immediately
3. If Sick, Take Care of It Immediately
✓ The people who love you want you around for a long time
✓ Accident?
• Car accident
• Slip and fall
✓ Cold/Flu or Worse?
✓ Illness?
• Chronic v. Acute
• Heart Attack
• Diabetes
• COPD, IBD, Cancer, etc…
✓ Exercise can help in rehab and ongoing
Simple resolution todaycould develop into something much more
dangerous,debilitating and expensive later, if delayed

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BREATHE

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Everything in Moderation
• Reduce excessive alcohol
• Reduce or eliminate smoking
• Reduce excessive eating
• Even too much exercise is bad – your body needs to rest and rebuild
✓ Get enough sleep
✓ Know your limitations
• Live life!
✓ Don’t beat yourself up for skipping gym days or eating a piece of cake
✓ Enjoy the cake, enjoy your life (cheat day?)
✓ Don’t “diet”, live a healthy lifestyle
✓ Tomorrow is another day

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Your Goals?
• Lose weight?
• Improve your health and stamina?
• Summer bikini?
• Gain muscles?
• Do a marathon?
• Climb the Temple of Kukulkan (Chichen Itza) steps?
?

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Final Comments
• Try to live a healthy lifestyle (if you took time off, then just return to it)
• Find what you like, and “just do it”
✓ Stay engaged
✓ Don’t compare yourself to others in the locker room, gym floor or group class
✓ Getting started may be intimidating
✓ Just start. Even walk around the block. And twice tomorrow
• One plan does NOT fit all
✓ Different nutrition and fitness programs differ by…
✓ Gender, Age, Exercise Experience, Overall Health
• Having a personal trainer or workout buddy is ALWAYS an advantage
Live Your Life to the Fullest!

19. Thank you
Matthew Feldman
matt@gymlynx.com
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