At OPTAVIA, our mission is to offer the world Lifelong
Transformation, One Healthy Habit at a Time.
The following audio contains the personal testimonials of independent
Coaches and Clients within the OPTAVIA Community.
Their results are based on the unique experiences of their journey.
We cannot guarantee like or similar outcomes.
We hope these stories inspire you to continue your journey with or
join OPTAVIA, but please note they have not been verified and your
individual journey to optimal health will vary.
As always, it is our recommendation that you speak with a healthcare
provider in the U.S. or a doctor in Singapore and Hong Kong prior to
beginning your journey with OPTAVIA.
Additionally, this audio may contain income or earning
representations of some Independent OPTAVIA Coaches.
We cannot guarantee financial success.
Success with OPTAVIA is derived from successful sales efforts, which
require hard work, diligence, skill, persistence, competence, and
leadership. OPTAVIA acknowledges that this audio may be accessible
to OPTAVIA Coaches in the U.S., Hong Kong and Singapore.
For independent OPTAVIA Coaches operating in the U.S., please see the
OPTAVIA Income Disclosure Statement for statistics on actual earnings
of U.S. Coaches under the U.S.
Compensation Plan. Please note that the Income Disclosure Statement
only applies to independent OPTAVIA Coaches operating in the U.S.
under the U.S. Compensation Plan and does not in any way constitute
any representations as to actual or potential accrual of benefits
for Hong Kong or Singapore Coaches under the International
Compensation Plan.
Yours in Health, The OPTAVIA Team.
Well, hello, everybody, and welcome to tonight's Community call.
We are going to give people a few minutes to come on in.
Welcome, everybody. If you have an opportunity into the chat to go
ahead and put in where you are coming from.
I like to see that.
In the chat, coming on in.
Look at all these amazing places across the United States and guys, we are
also in Hong Kong and Singapore right now and it is Thursday morning over
there. It is 8:30am. That is crazy to even think about that, that it is the
next day already. So that is pretty, pretty fascinating to me.
We are going to go about another 30 seconds or so and kick this call off.
Are we excited tonight, guys?
Are we excited for Element 18?
Element 18, Exercise Is Your Gift to Yourself.
So.
Still coming on in.
Nice work, everybody. Way to just dedicate a little time to your health
and your Community by jumping on these calls, such an important opportunity
with so much great information.
The speakers are always awesome. So, I look forward to
introducing you to some of our team tonight, some of the people who will be
talking about their health journeys and their coaching journeys later
on, for the later call. So, stick on for that for sure.
All right, guys, let's dive into this.
So, Exercise Is Your Gift
to Yourself.
How many of you guys right now are exercising?
How many of you, if you look at our Elements in our LifeBook, is
this one of your favorite Elements?
Or is this one of your most feared or scared
Element?
What is that for you? Because I know it is different for everybody.
So, is this something that you get extremely excited about and you are like,
I am at that spot where I get to increase my activity or you kind of worried
about it? Well, if you are worried about it, don't worry about it because
we are going to talk about different ways of how you can actually ease
into exercise and why it is important for your overall success.
All right, my name is Casey Mitzel. I am a Certified Independent health Coach
with OPTAVIA. This is my wife, Candy.
She is not able to join us tonight but she is here with us, just
cheering us on in the background. So, she was the first original
health Coach in our family. She was the one that had the common sense to be
like, we need to do this, and we need to help people with this, and then she
brought me on, happily brought me on, to do this with our Clients
and our Coaches. So, this has been amazing journey for us.
We will get more into that, into the later call, but if you guys would take a
little bit of time here and just, in the comments below, or in the poll that
will come up, let us know if you are a Coach, a Client or a Guest.
Are you a Coach, Client, or Guest?
We would like to know who is all coming on here and take
just a minute to do that. Then we will move on and
we will not see the answers to this, but we will see some answers to some of
the polls that are going to be coming up here.
So, as you already know, because you are talking about Element 18, so you have
Your LifeBook, and if you do want to have it with you tonight, it is probably a
good idea to pull it out. We will be referencing some pages in here
that can go along with our discussion tonight so you can kind of see where
they are located, but Element 18, and part of our support materials here
is Dr. Andersen's Habits of Health, Second Edition, and then all
of it is meant to work together. So, Your LifeBook, your app, and
the Habits of Health book, and it just all works seamlessly together
so that you can just extend your health journey and
learn how to get the most out of it.
All right. So, what is our agenda for tonight?
We are going to talk about mindset, understanding the 3 core goals of the
Habits of Health Motion System.
We are going to get into skillset, explore what a typical week of scheduled
exercises will look like, and then we will get into action, create your
healthy motion plan and share that with your Coach.
Probably one of the most important things you can do is share that with your
Coach for accountability. So, exercise or exercise
activity thermogenesis, or EAT, we all want to EAT, right?
Our EAT helps you optimize your health through specific, regularly
scheduled exercises that boost your energy expenditure and significantly
improve your all around health, OK?
That is what it is all about, really, right, guys?
So, 3 core goals of our Habits of Health Motion System is: we want to increase
energy expenditure, we optimize cardiovascular health, and
we build a strong, healthy support system of bones and
muscles. So, let's dive into that a little bit and see why
that is important.
Number 1, we want to increase energy expenditure.
Now, the great news is that our NEAT program does
a lot of that already. In fact, our NEAT activity is the
lion's share of our total calories that we burn throughout the day, and this is
already your 10,000 steps, and then, of course, your fidgeting, your
standing, you know, the pep in the step that you have, because as
we go through the journey of your phase 1 and
optimizing your weight-loss, what happens is we tend to have more energy.
We feel better. We do a lot more stuff.
So, you find yourself doing your chores more happily.
You are whistling while you are working. You are doing that kind of stuff.
It burns more calories that way, and that is essentially
our NEAT points, our NEAT activity.
Now, as we get into EAT or exercise activity, this is actually planned
activity. So, this is you saying, I am purposely working out today.
My goal is to increase my cardio output
or to do a little bit of resistance training or depending on what phase you are
in, you might even be adding high intensity interval training.
So, well, we are not going to get to Debra yet because I want to talk just a
little bit more about this and why this is important.
So, as you drop body fat and reduce your weight,
you have another big part of your total energy expenditures, your BMR,
where you BMR comes down as you drop body
fat. You drop weight. So, what we need to do is increase your activity to make
sure that we keep that calorie deficit in a value that is going to allow us
to continue to drop body fat providing that your goal is to continue to drop
body fat. Eventually, we are going to get to a spot where we just want to
reach our total energy expenditure and calories, and our food, and
then also in our activity. So that we are just living a happy,
thriving, active lives.
So that is really where this is all going and that is why we increase that.
Now, when we get into the bone structure and the muscle structure, we have the
ability to do the things that we want to do for a lifetime.
So, when we have strong muscles and bones, we are not limited
to activities in our 70's, 80's, 90's and into our 100's
because our bodies will be more preserved and ready to take
on the day. So, let's get into our first guest.
Guys, this is Debra Amar.
She is an Independent Certified OPTAVIA health Coach and
she's going to talk a little bit about how the Element 18 impacted her overall
life. So, Debra.
Hello, everyone. I am excited to be here and share a little bit about
my story tonight.
You know, when I first embarked on my health journey and I was
looking for a program, well, I didn't know what I was looking for.
I thought I was really like for an exercise program.
I thought I was going to have to really work the weight off, and
so I had some preconceived ideas about exercise when I started,
and then I came to find that, you know, the number one, most important
thing was focusing on my nutrition.
When I found that out, I was a little skeptical but
I went all in and I tried it out and I fell in love
with our Program.
Just having the Habits of Health, having my Coach to be able to guide me
through it, was amazing.
Then having this Community, that so many of the members of Community have
become like family to me.
So, fast forward a little bit through my health journey.
You know, I have been able to lose 73 pounds and I am maintaining that
loss but, you know, it came time when
I needed to do a little bit more. I had so much energy from
fueling my body, and I was gaining
confidence and feeling like I could do more.
So, I started with some,
you know, the walking program, increasing my cardio, but it is
kind of, then you wonder OK, now what?
How do I move forward?
I want to change the way my body feels.
I want to have a certain goal of how I want to
look and activities that I want to take on.
So, you know, how do I start to improve my actual fitness
and overall health?
So, I started increasing my exercise.
I looked for activities where I could get involved with other
people.
A little scary at first, but I think one of my biggest tips
is that you can modify anything, and I have
found, one Coach I had always told me if it is work for you,
it is work. So, your intensity level varies.
It shouldn't be compared to, my intensity level is nowhere near
what Casey's is, and we should never compare it.
We can both be at 70% to 90% of our intensity
when we are doing high intensity interval training.
So, I was able to start to incorporate more resistance
training, start to, I have a goal right
now to do 3 high intensity interval training
workouts a week and then also do my resistance training.
I do take rest days. I sometimes find
that just getting started is what I need, and I
can get through the workout and I feel great when it is done.
Some things that I have been able to accomplish, because I have
been able to improve my strength and my
overall fitness, is just really achieving optimal
health. Now I am kind of pushing to the next level, even where I am going
for UltraHealth, which is something I never imagined that I would be doing.
So, yeah, that is really, I feel like I've taken control
over my health. I almost feel like I am aging backwards.
I don't know if it is that, but I have the ability
to just go and take on new challenges.
I started learning to play golf which is something I never thought I
would do.
I have done standup paddleboarding and it is just an amazing
journey, and it is a journey that never ends.
Yeah, the doors that have been opened just because of your
ability to be more physically fit and more active, I mean, the sky is the
limit. You can do just about anything that you put your mind to now, and you
have that confidence to know that through hard work and practice, you will be
able to pretty much accomplish whatever you want to.
So, thanks for sharing Debra. That was awesome.
So, guys, we are going to go into a poll and I am interested in
how many minutes of each activity are you doing right now
daily? Would you say: none, 15 minutes, 30
minutes or 45+ minutes?
So go ahead and submit this and we will get an update later on in
our call to see exactly where you are.
All right, so let's talk about the the 3 progressive levels of EAT,
and Debra hit on several of them.
So, level one is our walking and our fitness program.
Now, we are not relying on exercise for weight-loss, OK?
Remember, we get our NEAT activity, we get our 10,000
steps. That pretty much covers a big chunk of our total energy expenditure.
So, that is where we can really tapping into stored body fat during that time.
So, we don't have to worry about the exercise component to enhance
additional body fat loss because it is already pretty much covered, but the
benefits, of course, from the cardiovascular, is going to now be covered
through increasing our EAT activity through our walking and fitness program.
Then our level two, is as we build lean body mass strength
and, in a way, endurance for the muscular system, that is
going to be hugely important not only for bone health, but for structural
integrity and for everything that we want to do in active activities.
So, one of the huge things, like if you are one of those people that has said
that you are a little bit worried about fitness, and as you get into the stages
of the different phases of our Program, remember,
this is a gift to yourself.
The reason why is because it actually becomes easier as you get lighter.
It is easier to do. How many people love burpees?
Put in the chat if you absolutely love burpees and if you don't know what a
burpee is, just imagine a really horrific push up, into a stand
up and a jump.
It is easier to do that at 1/2 of the body weight than to do
it at your full, initial starting body weight, right?
So think of that, that some people, as they drop down in their weight, the
exercise is actually easier for them, and that is what starts to make it fun.
It is not fun necessarily to do some of those exercises when
we are burdened by additional weight.
So, when we get into our resistance training program, we want to maximize the
ability for our muscles to do the functions that they have been put on our body
to do. Then level three, is if we need to start enhancing or increasing the
intensity, we get to do the high intensity interval training.
There are some great examples in Your LifeBook, Element
18 that covers, what that looks like 45 seconds of activity with 15 second
rest intervals. You get about a 20 minute workout.
It is fantastic. It just, boom, just get it in and get it done.
So, our next guest is Shirley Booth, who is
jumping in. Oh, here are our poll results.
Let's take a look at that first. So, we have 27% of us right now who are
"none", and getting ready to because we are going to have an action
plan at the end of this. So at the end, we are going to see if we can't move
that percentage down a little bit and making sure that you are now jumping into
either 15, 30, or 45 minutes.
Looking pretty even all the way across, guys, 29% for 30 minutes or more, and
then of course 45 minutes or more, 21%.
So very, very interesting.
All right, Shirley, come on, on board here.
Let's talk about your experience
with Element 18.
Well, hello, how is everyone doing tonight?
Drop me an "awesome" if you are doing awesome.
I hope you are all doing great tonight.
Thank you so much for having me on tonight, Casey, and I am so glad
to be here. I am just sharing my story with you.
I am just going to share that I do love burpees.
It wasn't always the case, but now
that I am much lighter, I am more agile, I have more flexibility.
I definitely love burpees, and I know there will be
a time that you will actually learn to love/hate
burpees. So, a little bit about my story.
I am an Independent Certified OPTAVIA Coach and I have been
a seasoned Coach for about 8 years now, and I am
a personal trainer, and I am a coach for bootcamp so
I know all about working out and things like that.
I love that Debra actually tee'd me off pretty perfectly about, I
think a lot of people come to us as a fitness professional with the
thought of weight-loss, right?
Like that is the number 1 reason why most people come to us.
It is not because they want to gain strength or they want to
add muscle to their bodies.
It is really because of weight-loss and what I have found is a lot of the
Clients that came in who opted not to do our Program,
didn't get as much success as those who
are doing exercising and nutrition at the same time.
I am here because what I have found with our Program, especially with
Element 18, is that we can do any type
of activity anywhere and really, the only equipment we need is
our bodies. Thank you, Dr. A, for really honing that in
on Element 18, that is the most important equipment that we need, our bodies,
right? We can do it anywhere.
We can do it anywhere, anytime, wherever you are in the world.
You don't need a gym. You don't need a trainer like me to help you with that.
He really goes through, what I love about this is, we have all the tools in
Element 18 to go through proper programming, right?
So, if you are on the 5 & 1, obviously you are already doing the NEAT
activities. So non-exercise activity thermogenesis.
So, we are talking about 10,000 steps a day.
But now, as you move forward in your health journey and you
start to think, OK, I am really ready for the next
level of this. I just saw, what is EAT?
So EAT is exercise activity thermogenesis.
In Element 18 you will find that in Your LifeBook guys.
So, as you move forward in your journey, as
you are moving into more optimal health, you are going to add more activity
because we want to make sure that our bodies are not only losing
weight, but we are we are building more muscle.
We are building more bone density, and that is really a very
important part of our longevity, right?
So, as Debra talked about UltraHealth,
so that is where the EAT part of this whole journey
comes in.
So, if you guys open Your LifeBook on Element 18 and actually
that starts on page 354.
He walks us through every single thing that we need to
take our health and fitness to the next level.
We don't need a trainer, even though, you know, I know a lot of Coaches are
trainers.
What I have loved about working with the LifeBook and our
Program, you guys, is I am able to take people
who are not coming to the gym anywhere from the west
coast to east coast, take their health to the next level with our nutrition
plan, plus the LifeBook, and really walk them through
the System because everything is lined up for us.
We have everything from what do you do
for resistance training?
So, I don't know if Casey has the slide for, Casey do you have the slide for
the training log?
I do not. I do not have the training log.
The training log, you guys, you can find that on the HabitsofHealth.com,
you can actually grab that as a
sheet and you can download it and you can start writing that down
where you are doing, you know, if you are ready for this next step,
which is level two, where we are incorporating the EAT program, plus resistance
training, is you are doing 4 days, 5 days,
sorry, 5 days of 30 minutes of walking.
This is not the NEAT.
So NEAT is 10,000 steps a day.
Yes, thank you.
Page 367. There it is.
So, you will see on the NEAT system we are walking.
This is this is just non-exercise activities, right?
On the right side of that, you will see there is deliberate 30
minutes of upper body strength training and I love what
Dr. A did here.
He basically gives us, or recommends, 2 days of rest between
the exercise, the resistance training program, to
give our bodies enough time to recover from that
metabolic state.
What else here?
So, if we are looking at this chart, I love how he puts
we have 7 days or actually, this is
only 6 days but he recommends 30 minutes of activity every day, and
like I said, we don't need a trainer.
You don't need me to be doing this, right?
However, if you are on a level where you are past this,
obviously you can and should
reach out to a trainer because there are other things that are advanced
programs that they can recommend as well.
So let's see here.
Yeah, I think the biggest thing Shirley, it is just like knowing that there is
a sound system and then later parts of Element 18, we will
talk about how to enhance or how to kind of beef up your program.
So, if you are going from the
8-4-8 count for your resistance training, how you can start to incorporate more
repetitions or how you can add.
Cooper is in the house. How we can incorporate more overall rounds
of the number of exercises but how you can kind of just juice up your workout a
little bit if you are ready for more advanced techniques during that time.
Thanks, Shirley.
That was perfect. Talking about the schedule, we will we will talk a little bit
more about that in the end here, but as we get into the cueing, this is
something that becomes really important. So when you wake up in the morning,
what cues, and maybe it is not the morning, maybe it is afternoon, but what
cues you to do your workout for the day?
When you look at that schedule, sure, it is on your schedule, but do you have
accountability through your health Coach who's helping you out?
Do you have maybe an alarm that goes off on your phone that says, hey,
it is time for your workout? Maybe you are scheduled in actually on your
calendar to get a workout in?
So, what is the cue?
Maybe it is putting on your tennis shoes.
Maybe it is just getting out of bed and tripping on your workout clothes,
whatever it is, but there should be something there that kind of triggers the
response for you to want to get into your exercise.
Then what is your routine? That is what Shirley was talking about.
When you wake up and you know, you can't just say, well, I think I am going to
work out today, but if, you know, I am working out and I am doing Dr.
Andersen's upper body routine, 8-4-8 count,
and it consists of these 6 exercises at this number of repetitions,
then you know what you are doing and you don't have any guesswork.
You can just jump right out of bed and just get going on it.
So, if you know it is a walking day, then you have your route probably
already planned out. If you look outside, if it is raining, maybe it is on a
treadmill that day, but you have a plan of action so that you can just
jump in and start going.
I love on page 362, Dr. Andersen
says, write down how you feel after you workout
and I can tell you almost on every
occasion there are certain things I would rather be doing rather than working
out and I am the fitness guy, right? So, I would rather be working out or not
working out but I know that when I get going,
I am going to love it and I know that I am going to reap the benefits.
And in the middle of it or even afterwards, I am going how could have I not
done this today? Because of all the great things that will happen as a result
of the exercise. But I tell you what, guys, no matter how long you been doing
this, it can sometimes feel like a little bit of a chore
because it is something that you are investing in for your overall health and
wellbeing. So get up, write down, what do I love
about the way I feel after I am done working out?
Because when you wake up or whenever you decide that you are going to start
your workout, you don't feel like working out, you can remind yourself of all
the great ways that you feel after you are done and then that will
kind of condition you to really want to take advantage of that workout
time. Then lastly, what is your long term investment for this?
Like, what are the reasons why you are truly doing this?
For some people, it might be something like you know, maybe you are training
for some kind of an event, the 5K or hiking a mountain.
But it might be, how about if you want to pick up your grandchildren, put them
on us on a swing, push them and then be able to
get back from the park and drive home without having to take a nap?
Like something as simple as that.
It is important. It Is hugely important.
So, maybe you want to do that into your 80's and 90's.
Maybe your goal is to do that with your great, great grandchildren.
So think about the long term investment and why you woud want to take advantage
of some of those things. Then real quickly, going over that schedule one more
time, you know, we are really just looking at 4,000 additional
steps per day for your EAT activity,
for your EAT walking on those walking days.
That is just another 20,000 steps throughout the day when you put it all
together over a 5 day bout.
Then, of course, your 2 upper body workouts, spaced out evenly
so that there is enough time in between so your body can recover.
All right.
So let's talk about the action steps, guys.
So, because we can't just do this and then not take any action.
So, visit ANSWERS.OPTAVIA.com for more resources
There are tons of stuff out there.
Shirley talked about going to the HabitsofHealth.com where all of the actual
documenting sheets are on there so you can download your EAT walking
program. It is a fantastic tool.
In fact, I would suggest everybody does that like now, download the
EAT walking schedule, put in the number of steps and you can go into you like
your watch, go into one of your, if you have a Fitbit
or you have an Apple Watch.
Go into the app and you can look at the back week or the number of
days and literally just write down in your chart the number of steps
that you got.
That will be a huge eye opener for a lot of people because you will realize
that on days that we were not as active, we are not moving outside as
much as we used to. We are not having to go to the grocery store.
We are ordering food in.
We got all these things that used to require at least a little additional
activity, and now we are sometimes not even seeing that.
So, take a look at your steps.
If you have some kind of device that is tracking that and see where your steps
have been popping up on a daily basis, and then you can start making
improvements from that. It is kind of fun to track and kind of let you know
exactly where you are in regards to this.
Then share that Healthy Motion plan with your Coach, because they are the ones
that are going to help keep you accountable to this and just knowing that
somebody else knows your goal is a powerful tool by itself.
So jump into that. So what actions are you going to take?
Go ahead and put it in the chat. Let's see what we got going on, guys.
Pop it up into the chat.
What action steps are you moving
forward on right now because of Element 18?
You are ready for it.
You guys are ready for it.
Doing 10,000 steps, 7 days a week.
I love that, Karen. Nice work.
Start walking, excellent. Water exercises, yeah, if you
have a joint pain or inflammation and you want to
exercise in the water, that is fantastic. We got push ups going on.
Going out and getting some new shoes.
Got to look good, got to match the shoes with the workout attire to get
the best workout possible. That is not true, but some people think it is.
You just don't need a whole lot of stuff.
I love that Shirley really hit that home, is what you need, some shoes
and you need like a comfortable pair of clothing.
You can even walk in your jeans if you have to.
So, start walking. I love it, guys.
I love it. Absolutely love it. So, those are the action steps but remember,
you are not done. You have to text that over to your Coach and let
them know that you are starting a new activity.
So, guys, if you would, please take a moment and just comment
below or when the poll pops up.
What did you what did you enjoy about this Community Time?
Did it offer you some value? Did it give you some some help and some support in
an area that maybe you needed a little bit more encouragement on?
How can we improve? Because we are always looking to improve.
We want to give you the best value for your time, guys. We really appreciate
the fact that you joined us tonight and that you were able to come on and
talk about this important topic and see how it can move you forward.
If you are working with other people already, help to move them forward.
Just so you guys are in the loop on everything from our texting campaign and
how to stay really in tune with all the stuff that is going on, make
sure you text OPTAVIA30 to 990-00
and you will get the text messages that come across that will remind you of the
different calls that are coming up and the different Zoom
offerings as well as, all of them are recorded.
If you take a look over at the YouTube page, all of them are recorded in there
as well as you go to HabitsofHealth.com.
You can go into a link that will take you into the YouTube page that will go
over, it is a private little page of YouTube, that will go over a lot of the
exercises that are actually recommended in the exercise program of
Element 18. So make sure you just access all of these tools
and use them to your advantage.
All right?
All right, guys, so, hey, join us next week and we are going to be talking
about ordering out tips and Vonda and Ian Livingston will be coming
on. They will be discussing how to really get good
at ordering out because you should be able to go out and do the things you want
to do, and we will show you how to do that and still hit your goals and
accomplish the results that you want for your health and wellbeing.
At OPTAVIA, our mission is to offer the world Lifelong
Transformation, One Healthy Habit at a Time.
The prior audio contained the personal testimonials of independent
Coaches and Clients within the OPTAVIA Community.
Their results are based on the unique experiences of their journey.
We can not guarantee like or similar outcomes.
We hope those stories inspired you to continue your journey with or
to consider joining OPTAVIA, but please note that they have
not been verified and your individual journey to optimal health
will vary. As always it is our recommendation that you speak
with a healthcare provider in the U.S.
or a doctor in Singapore and Hong Kong prior to beginning your
journey with OPTAVIA.
Additionally, this audio may have contained income or earning
representations of some independent OPTAVIA Coaches.
We can not guarantee financial success.
Success with OPTAVIA is derived from successful sales efforts
which require hard work, diligence, skill, persistence,
competence, and leadership.
OPTAVIA acknowledges that this audio may be accessible to OPTAVIA
Coaches in the U.S., Hong Kong and Singapore.
For independent OPTAVIA Coaches operating in the U.S., please
see the OPTAVIA Income Disclosure Statement for statistics on actual
earnings of U.S. Coaches under the U.S.
Compensation Plan.
Please note that the Income Disclosure Statement only applies to
independent OPTAVIA Coaches operating in the U.S.
Under the U.S. Compensation Plan and does not in any way
constitute any representations as to actual or
potential accrual of benefits for Hong Kong or Singapore Coaches
under the International Compensation Plan.
Yours in Health, The OPTAVIA Team.
