Stressed Out? “Solutions For A Stressed Workforce

And The Unemployed”

Hello and Welcome

Robert Goldstein: MS;

Fitness Therapist

Ready Exercise

Readyexercise.com

925-457-5346.

Disclaimer Today’s Lecture is for

Educational Purposes and not Medical Advice. If you have certain medically related issues you should speak to your physician.

Today’s Program Getting Rid Of Stress

Today’s Program

Understanding Stress.

Stress In The Work Place.

Being Unemployed

Fitness, Nutrition and Reducing Risk For Stress.

Coping Skills.

Definitions Of Stress Scientific Definitions 1) Stress is Defined as the mismatch

between our skills and resources and life’s demands of us.

2) Stress is a biological term which refers to the consequences of the failure of a human body to respond appropriately to emotional or physical threats to the organism, Whether actual or imagined"

Fight Or Flight Theory Fight Mode: Body Develops A

Coat of Armor to Protect Self.

Flight Mode : We want to run from it all.

Effects of fight or flight:

Digestion slows. Heart rate speeds up. Breathing rate increases. Muscles Tense. Hot or Cold Sweats

Identifying Stress Levels 3 Levels Of Stress

Brief Moderate Severe

Symptoms Of Stress Knowing Your Symptoms

Physical Emotional Behavioral

Physical Symptoms Chest pain Fatigue Frequent Colds Headache Heart Palpitations Insomnia Muscle Pain Nausea

Emotional Symptoms Anger Anxiety Depression Hopelessness Frustration Guilt Shame Irritability Shame Pessimism Short Temper

Behavioral Symptoms Crying Increased Drinking Over or Under eating Smoking Yelling Throwing things

On The Job StressIs Your Job killing You?

Worry about Layoff Hours Cut Impossible to meet workload No Support or Leadership Pressure From Boss Low Morale Boredom with Role Micromanaged Limited chance for Promotion Office Politics Toxic Co Workers Burnout

Staying SaneStay Above The Fray

Remain in Control. Make your job interesting you may be there a while. Relish the good parts of your job

Always remain professional. Stay away from politics and

negativity. Network think about your next move. Take regular breaks. Work on your health. Physical and

mental. Remain Positive Make your outside life happy and

fulfilled. Do not deprive yourself. Savor the small victories!

Dealing With Difficult People Always have respect for people. Never bad Mouth anybody. Be a team builder. Give your co workers positive

reinforcement Develop selective hearing Don’t take things personal. Remember you may need these

people don’t burn bridges. Ask for Autonomy

Symptoms of Burnout Lack of Control Accomplishing Less Negative Thinking Decreased Energy Apathetic Depression Irritability Restless

Is Not Having a Job Killing You

Network, Network, Network Limit time on Computer Stay Involved with Alumni or Friends Take time to enjoy. You will work again. Watch for warning signs of stress. Join a gym. Enjoy your family and pets. Let the guilt go You will work again. Think about changing direction. Vocational Testing. Career Counseling.

.

“Life Is Stressful”“Life is Good”

What’s Your Plan?

Exercise

Lose a Little Weight

Eat Healthy

Stress Reduction Exercises

Benefits of Moderate Exercise

Weight Loss Lower Blood Pressure Weight Loss Reduce Blood Sugar Lower Joint Pain Reduce Medication Reduce Stress Improve Cholesterol Ratio Increase Strength Reduce Risk For Fall

Always Check With Your PhysicianBefore Starting An Exercise Program

Always Check With Your Physician

Let Them Know If You Are Experiencing

Shortness Of Breath Chest Pain Rapid Heart Rate Joint Pain

Your Moderate Exercise ProgramRemember Everything In Moderation Aerobic Activity

3 to 5 times week. Strength Training

2 to 3 Times a Week Flexibility Training

Daily Warm up and Cool Down

With Every Workout

Risk Factors for Heart Disease 1)Family History of Heart Disease.

2) High Blood Pressure 140/90 0r above. 3) Sedentary Lifestyle.

4)High Cholesterol over 200 Low HDL under 35.

5) Cigarette smoking or those who have quit within the past 6 months.

6) Impaired Fasting Glucose over 100.

7) Obesity BMI over 30 and Men’s waist 40” Woman’s 35”

8) Age 45 0r over.

Rating Intensity 1) The talk test- You should be able to

carry on a conversation while exercising.

2) The Reggie test – Get a 4 month old puppy and work until exhaustion

3) Evaluating Range of Motion. Stopping when feeling pain.

4) The no pain no gain mentality is not appropriate. You should not feel pain.

5) If you are feeling pain you are possible hurting yourself and preventing improvement.

Weight LossTaking it Slow

How Weight Loss Works.

1) Negative caloric expenditure.

2) Negative expenditure thru diet and exercise.

3) 3500 calories one pound. 1 pound a week is a reasonable weight loss.

4) Eliminate about 250 calories per day thru diet

5) Another 250 calories through exercise.

Healthy Eating The Dash Diet

Study of Lowering Blood Pressure by

increasing fruits and vegetables, low fat

and low sodium foods.

Eat Your Fruits And Veggies 5 to 8 Servings Daily Check with Physician

or Registered Dietician if sugar levels not in control.

Large source of nutrients, calcium, magnesium effective in lowering blood pressure.

Watch the Snacks and Bad FatsRemember there are good sources of Fat

Limit saturated fats and foods that are high in cholesterol.

Cakes Cookies and Fried Foods.

Remember there are good sources of fat as olive oil, almonds and Avocado but watch the calories.

Something Smells Fishyor

What happened to my cheeseburger?

Your Protein group. Important in the maintenance of muscle, joints and ligaments and healing.

Best sources, lean meats, chicken and turkey with no skin. Fish is great. Not deep fried.

Worst choices are high fat meats and organ meat..

2 servings a day about palm size.

Reduce Caffeine Limit Coffee and

Soda. Drink Decaffeinated

Get A Good Nights Sleep Sleep enables the body and mind to

rejuvenate, reenergize and restore

During sleep, vital tasks take place: Memory consolidation; the brain

organizes long-term memory and integrates new information

Release of hormones that affect growth, regulate energy, and control metabolic functions

Repair and renewal of tissue, nerve cells and other biochemicals (gives meaning to “beauty sleep”)

Sleep also contributes to a healthy immune system

Remember The 3 A’s Avoid Accept Alter

Create a Happy Environment at Work

Plant Life White Noise Comfortable Furniture Tele commute when possible Computer Comfort Sense of Privacy Reduce Clutter

Relaxation and Guided Imagery Meditation Positive Guided Imagery Relaxation

Appointment With MD. 1) Remember to check with

your MD if you had any of the symptoms mentioned.

2) Maintain your regular check ups and see how what you learned about diet and exercise can help you.

Check about exercise before starting your program.

Thank You Very MuchRobert Goldstein

Exercise Physiologist

readyexercise.com

925-457-5346

Ask For

More Seminars

Weight Control

Healthy Heart

Fitness for Fall Prevention

Defeating Diabetes