Presented by Dr. James Schultz

fitnessandyourfinances.com

What are we going to talk about?

• Who I am

• Pure domination in F & F

• What you can do right now

A little about me…

• Finance professor– BS in Finance (Central Michigan University)– MBA in Finance (Central Michigan

University)– PhD in Finance (University of Memphis)

• Amateur bodybuilder since 2000– Competed in approximately ten

bodybuilding shows in three different states– Learned about fitness ‘the hard way’

Who can benefit most from F&F?

• Anyone who is not happy with their progress in either Fitness or Finances

• It works pretty well when it’s round

Now…on to the domination

• Without question, the most important factor in both fitness and finances is to consistently challenge yourself– Small victories

– Red Dropper

– That’s not us

Programmed by society

• Getting into shape is easy!

• Sacrificing today to be financially independent tomorrow is a breeze!

• If P90x is the answer…shouldn’t I do P235x?

• The plan for success is simple, but the execution of the plan is hard

Alice in Wonderland

• C. Cat v A. Wonderland

• Goals are important…but what’s more important…?

• Where you’re coming from

Taking inventory

• What are you actually eating?

• Where is your money actually going?

• Prepare to be dazzled

The importance of goals

• Goals should be…– Realistic – Measurable – Challenging– Accomplished– Evaluated– Rinse & repeat

• Mantie Motivation

J. Schultz’s theory of relativity

• In the end, it’s all relative

• The artist formerly known as ‘you’– These comparisons attach meaning to the

word ‘progress’– Anything else is foolish

Continued domination

• The harder you work, the better your results

• Many ways to succeed– You, me, and your uncle Marty

Do you feel dominant yet?

• Everybody wants results yesterday

• Rewards now, results later

• If you don’t learn to love the process…

So what can you do TODAY?

• Before anything else…– Take inventory of the situation

• Before you know where you’re going, you have to know where you are– Fitday.com– Myportfolio or Mint– 75/25

Fitness solutions

• Tracking calories needs to become a way of life (until you’ve earned the right not to)– Welcome to 2011

• Next, let science carry you over the finish line– 40/30/30– 10x (lose)– 12x (stay)– 15x (gain)– 5x (ultra lose?)

Nutritional example

• Suppose you weight 200lbs and you want to lose some fat

• 200 x 10 = 2,000 calories/day– 40% = 800 calories from protein

• 200g– 30% = 600 calories from carbs

• 150g– 30% = 600 calories from fat

• 67g

• Use these numbers as a starting point– Adjust every two weeks as needed– Reasonable expectations

Another nutritional example

• Suppose you weight 180lbs and you want to gain some muscle

• 180 x 15 = 2,700 calories/day– 40% = 1,080 calories from protein

• 270g– 30% = 810 calories from carbs

• 202.5g– 30% = 810 calories from fat

• 90g

• Reasonable expectations• What I did to get started

What about training?

• When it comes to re-shaping your body, nothing beats weights– All females in unison

• Have to be willing to commit about an hour, at least four times/week

• Simple and effective– CH, SH, ARMS, LEGS, BACK– ABS???

Training example

• Full Body– One movement per body part, per session

• UB/LB– Alternate between UB and LB sessions– More volume per session

• Body part split– Train one body part per session– Much more volume per session!!!

• Combining weights/cardio– Remember that weights > cardio– 45m weights + 20-30m cardio– Or no cardio at all (gasp!)

Finance solutions• Tracking your expenses has to become a

way of life (until you’ve earned the right not to)– Not even me

• See where your money is going for about three months– Fluctuations

• Eliminate credit card debt• Three months of savings*• Investing

This financial approach

• Paying down credit cards– 22% for them, or 22% for you?

• Liquid savings– Life happens

• Investing in stocks– The fun part

• What I am doing

Financial examples

• College student saves $10 per week and decides to invest those funds in the stock market

• How much will she have in 3 years?– ???

• How much will she have in 5 years?– ???

• How much will she have in 10 years?– Could be $7,000– Could be $8,000– Could be $9,000

Some more interesting numbers

• You either start working, or have been working for some time

• Your annual salary is $40,000• You contribute 10% to your 401k, 403b, etc.

• How much will be in there in 5 years?– ???

• How much will be in there in 15 years?– Could realistically be $138,000

• How much will be in there in 25 years?– Could easily be $440,000

• How much will be in there in 35 years?– Could be over $1.2 million without breaking a sweat!

Closing thoughts

• Rewards now, results later

• Discipline, or disappointment

If you only learn one thing tonight…

• Progress Not Perfection

Don’t forget to visit fitnessandyourfinances.com