so good afternoon everyone so I want to
start today off with a question by show
of hands who here exercises for at least
30 minutes a day five times a week
that’s pretty impressive awesome
so according to the American Heart
Association that is actually the
recommended amount of exercise per week
so nearly 80% of adult Americans don’t
meet this recommendation which can
potentially set themselves up for years
of health problems later down the road
so as a fitness professional one of the
most common things I hear is I don’t
have time so let me tell you guys
something about time every single one of
you has 168 hours in a week and I’m only
asking for two and a half hours out of
your week and for what to live a better
life
a healthier life or even a longer life
these are all benefits that come with
exercise fitness is a lifestyle this is
not a quick fix this is something you
have to incorporate into your daily
regimen just like brushing teeth or
taking a shower my name is Vincent Lam
and I started exercising as a hobby I
went on to school and measured it in
college and now I’m doing it as a career
this is how the para fitness changed my
so I five main points I want to share
with you guys today we all know that
exercise is an important part of a
healthy lifestyle but what you may not
know is just how important it is
so these benefits may include reducing
serious health problems such as chronic
diseases it may boost your brain
functions so in a sense it can make you
smarter it can improve your mental and
as well as emotional health and we make
you more discipline as a person whether
you’re in school or even at work and
lastly it will make you more confident
inside and out so most people exercise
because either a they want to lose
weight they want to look better or they
have health issues one of the reasons
why I started working out was because I
wanted to impress the girls but I then
found out that the only people that I
really impress were the other dudes in
the gym so over the years that change
now I exercise because I love the
challenge I love the sense of
accomplishment it gives me I love
watching my body transform but most
importantly I love inspiring and helping
others so my first main point I want to
talk to you guys today is how exercise
can actually reduce health problems such
as these chronic diseases listed above
obesity heart diseases diabetes
hypertension osteoporosis and the list
goes on so by show of hands who here
knows or has someone with one of these
diseases I just mentioned it’s a lot so
without proper care prevention all of
these diseases can actually be lethal
over one-third of the population are
actually considered obese which can lead
to many of these diseases that I just
mentioned before however this can all be
prevented through proper nutrition and
exercise so when you make so when you
exercise and make healthy food choices
what happens to your body you will put
on muscle making your joints and
ligaments stronger
you would be less prone to injuries and
you’ll look ten times better you will
also lose fat in places that you don’t
want like your arms your stomach your
legs your love handles so not only do
you lose fat on the outside you will
lose fat on the inside this is the fat
that surrounds our organs and this is
called visceral fat visceral fat can
cause many of these chronic diseases
listed above which can be lethal so I
want to share with you guys a perfect
example my father was actually kind of
overweight he was very unhealthy he had
a very poor diet which led to diabetes
high blood pressure high cholesterol and
the list goes on so over the years he’s
made better food choices however in
these last two months he wanted to
change his life around for the better
he started incorporating vegetables into
his every meal he started eating good
sources of a healthy fats
he got good sources of protein in one
thing he did take out work carbs
he took out bread he took out rice he
took out pasta he even took out most
fruits and the results were actually
staggering he lost over 20 pounds he
stopped taking a lot of his medication
and he even stopped taking his insulin
shots so by incorporating exercise and
proper nutrition it can reverse
something as serious as diabetes so he
took out carbs because he was a diabetic
so I’m not trying to say carbs or a bad
thing you just have to make sure that
you’re eating it in moderation and
making smart food choices so my second
point I want to talk to you guys today
is how exercise can actually make you
smarter so when you exercise your heart
is going to pump more oxygen into your
brain and throughout your body
so from experience a lot of the clients
that I work with always forget how to
breathe when they exercise so in order
to reap these benefits you have to make
sure you are breathing in through your
nose and exhaling through your mouth so
when you do that your brain and body
release tons of hormones which will
provide a nourishing environment for the
growth of new brain cells it may also
act as a first aid kit on damaged brain
cells so in a sense it’s kind of healing
your mind if you incorporate exercise
into your daily regimen it will prepare
you from mental stresses that you
encounter for the rest of the day it
will also increase the retention of your
of new information improving your memory
and also giving better reactions to
complex situations so not only does
exercise make you look better make you
healthier and may also make you more
productive whether you’re at work or at
school so the third point I want to
cover today is how exercise can actually
improve your mental health so it’s not
just about how far you can run or how
much you can lift exercise can improve
you mentally as well it is vital for
maintaining mental fitness so studies
show that exercise can actually treat
depression anxiety and stress just as
well as medication without the side
effects of course so here’s why exercise
is so effective when it comes to these
types of problems changes will start to
happen in your body you will produce
more endorphins which are hormones that
make you feel good it may also act as a
natural painkiller it can improve your
alertness and concentration it will also
improve your ability to sleep so in a
sense it will help you relieve stress it
can decrease overall levels of tension
whether it’s in your mind
or in your body it may help elevate your
mood making you happier and lastly it
will give you plenty of energy
to use throughout the day so your mind
and body works hand-in-hand when one
feels better so the other so my next
point I want to cover today is
discipline with exercise comes all of
those intrinsic health benefits that I
mentioned earlier however in order to
reap all these benefits you have to make
sure that you are consistent as well as
discipline so most people want to be
healthy and they want to live a long
life right so this doesn’t happen by
accident
most of the healthiest and happiest
people in the world all probably have
one thing in common and that is
discipline living a healthy lifestyle
takes consistency and discipline so
first of all you would have to plan your
date accordingly you got to make sure
you have enough time to incorporate
exercise into your daily regimen whether
it’s in the morning in the afternoon or
even at night when you’re really tired
and this doesn’t always have to be
boring it could be something that you
like you could be go out and playing
sports going for a hike going for a walk
or even taking a dance class of someone
you like second you have to make sure
that you’re you are making healthy food
choices you got to make sure you’re
eating good sources of protein so that
your muscles can build and repair itself
you got to make sure you’re
incorporating healthy fats into your
diet so your hormones are functioning
properly you got to make sure you’re
having good sources of carbs so that you
have enough energy for you to use
throughout the day and also your
micronutrients which are your vitamins
and minerals so all of this takes
discipline however this doesn’t happen
overnight
it’s a journey learn to love the things
that are good for you discipline is a
decision a decision that says I will
constantly do the things that I need to
do in order to reach my goals sometimes
this is easier said than done
the good news is is that discipline is
like a muscle the more you strive to use
it the easier it will be discipline
becomes habitual so this brings me to my
last point
confidence so there’s nothing better
than seeing your hard work pay off when
you exercise and you eat well you will
start to see physical and mental changes
happen throughout your body being happy
with how you look is essential for
confidence when you feel good when you
look good you will feel good you want to
be happy with yourself no matter where
you are on your journey your mindset
will become healthier as well as more
positive it’s gonna be easier for you to
socialize with new people make new
friends and possibly open doors to new
opportunities new opportunities and new
connections may lead to new friendships
new relationships or even new careers
when you’re confident this becomes
contagious people would want to be
around you they can feel this when more
people around you this is the
opportunity for you to inspire and
motivate others so I’m so passionate
when it comes to fitness that my friends
and family see the changes that I
inspired within myself and they want the
same for themselves so speaking of
friends and family this is a picture of
my mom and I taken at the gym a few
weeks ago so she’s actually the
embodiment of all of these principles
that I covered she’s my inspiration many
years ago she decided to make Fitness a
part of her lifestyle and ever since I
think I followed her footsteps so she
works 40 hours a week but yet she still
makes time to exercise make healthy food
choices and also take care of her family
she’s actually 50 years old
she’s turning 51 in June so age is not a
number age is not a factor it doesn’t
matter how old you are you can start
wherever whenever so I just want to say
thank you mom for being such a great
role model inspiration and a loving
[Applause]
so this was my journey I started working
out as a sophomore in high school around
eight years ago so there were three main
reasons why I started working out a I
had low self-esteem and I last
confidence B I wasn’t the brightest kid
in school and I also wasn’t the most
athletic kid in school and C my best
friend was doing it and so was my mom so
there were people who I looked up to so
when I first started I didn’t really
know what I was doing I basically did
bicep curls everyday I didn’t know
nutrition was important sometimes I
would starve myself just those so my ABS
are show however I was there
consistently I was there five or six
times a week and I saw progress the more
progress I saw the more I fell in love
with fitness so I realized that this was
something that I wanted to do for the
rest of my life so I went to Penn State
University I studied kinesiology for
those of you who don’t know what
kinesiology is it is the study of body
movements I realized that this was my
passion not only was it just exercise I
love to help others whether it’s helping
people reach their goals such as losing
weight building muscle or even just
being happy so I’m extremely grateful
that I have the opportunity to turn my
passion into Kurt into a career doing
something that I love I know this is
taking fitness to an extreme however you
don’t have to follow my footsteps this
is just one example of how I
incorporated Fitness into my life but if
there’s one thing I want you guys to
take home today is that as long as you
incorporate Fitness into your life your
Fitness is not just about helping
yourself but about helping others as
well I’m actually terrified of public
speaking if you guys couldn’t tell
already but here I am speaking in front
of all of you today about something that
I love and that I think you can benefit
from change your habits and you will
change your lifestyle working out isn’t
a punishment it’s a blessing nutrition
isn’t restrictive it’s healing health
isn’t a one size fits all and may not
look the same for everyone but it is
something worth fighting for
so thank you all for coming and taking
the time to come listen today again my
name is Vincent Lam and I hope you can
benefit from fitness [Applause]
start today off with a question by show
of hands who here exercises for at least
30 minutes a day five times a week
that’s pretty impressive awesome
so according to the American Heart
Association that is actually the
recommended amount of exercise per week
so nearly 80% of adult Americans don’t
meet this recommendation which can
potentially set themselves up for years
of health problems later down the road
so as a fitness professional one of the
most common things I hear is I don’t
have time so let me tell you guys
something about time every single one of
you has 168 hours in a week and I’m only
asking for two and a half hours out of
your week and for what to live a better
life
a healthier life or even a longer life
these are all benefits that come with
exercise fitness is a lifestyle this is
not a quick fix this is something you
have to incorporate into your daily
regimen just like brushing teeth or
taking a shower my name is Vincent Lam
and I started exercising as a hobby I
went on to school and measured it in
college and now I’m doing it as a career
this is how the para fitness changed my
so I five main points I want to share
with you guys today we all know that
exercise is an important part of a
healthy lifestyle but what you may not
know is just how important it is
so these benefits may include reducing
serious health problems such as chronic
diseases it may boost your brain
functions so in a sense it can make you
smarter it can improve your mental and
as well as emotional health and we make
you more discipline as a person whether
you’re in school or even at work and
lastly it will make you more confident
inside and out so most people exercise
because either a they want to lose
weight they want to look better or they
have health issues one of the reasons
why I started working out was because I
wanted to impress the girls but I then
found out that the only people that I
really impress were the other dudes in
the gym so over the years that change
now I exercise because I love the
challenge I love the sense of
accomplishment it gives me I love
watching my body transform but most
importantly I love inspiring and helping
others so my first main point I want to
talk to you guys today is how exercise
can actually reduce health problems such
as these chronic diseases listed above
obesity heart diseases diabetes
hypertension osteoporosis and the list
goes on so by show of hands who here
knows or has someone with one of these
diseases I just mentioned it’s a lot so
without proper care prevention all of
these diseases can actually be lethal
over one-third of the population are
actually considered obese which can lead
to many of these diseases that I just
mentioned before however this can all be
prevented through proper nutrition and
exercise so when you make so when you
exercise and make healthy food choices
what happens to your body you will put
on muscle making your joints and
ligaments stronger
you would be less prone to injuries and
you’ll look ten times better you will
also lose fat in places that you don’t
want like your arms your stomach your
legs your love handles so not only do
you lose fat on the outside you will
lose fat on the inside this is the fat
that surrounds our organs and this is
called visceral fat visceral fat can
cause many of these chronic diseases
listed above which can be lethal so I
want to share with you guys a perfect
example my father was actually kind of
overweight he was very unhealthy he had
a very poor diet which led to diabetes
high blood pressure high cholesterol and
the list goes on so over the years he’s
made better food choices however in
these last two months he wanted to
change his life around for the better
he started incorporating vegetables into
his every meal he started eating good
sources of a healthy fats
he got good sources of protein in one
thing he did take out work carbs
he took out bread he took out rice he
took out pasta he even took out most
fruits and the results were actually
staggering he lost over 20 pounds he
stopped taking a lot of his medication
and he even stopped taking his insulin
shots so by incorporating exercise and
proper nutrition it can reverse
something as serious as diabetes so he
took out carbs because he was a diabetic
so I’m not trying to say carbs or a bad
thing you just have to make sure that
you’re eating it in moderation and
making smart food choices so my second
point I want to talk to you guys today
is how exercise can actually make you
smarter so when you exercise your heart
is going to pump more oxygen into your
brain and throughout your body
so from experience a lot of the clients
that I work with always forget how to
breathe when they exercise so in order
to reap these benefits you have to make
sure you are breathing in through your
nose and exhaling through your mouth so
when you do that your brain and body
release tons of hormones which will
provide a nourishing environment for the
growth of new brain cells it may also
act as a first aid kit on damaged brain
cells so in a sense it’s kind of healing
your mind if you incorporate exercise
into your daily regimen it will prepare
you from mental stresses that you
encounter for the rest of the day it
will also increase the retention of your
of new information improving your memory
and also giving better reactions to
complex situations so not only does
exercise make you look better make you
healthier and may also make you more
productive whether you’re at work or at
school so the third point I want to
cover today is how exercise can actually
improve your mental health so it’s not
just about how far you can run or how
much you can lift exercise can improve
you mentally as well it is vital for
maintaining mental fitness so studies
show that exercise can actually treat
depression anxiety and stress just as
well as medication without the side
effects of course so here’s why exercise
is so effective when it comes to these
types of problems changes will start to
happen in your body you will produce
more endorphins which are hormones that
make you feel good it may also act as a
natural painkiller it can improve your
alertness and concentration it will also
improve your ability to sleep so in a
sense it will help you relieve stress it
can decrease overall levels of tension
whether it’s in your mind
or in your body it may help elevate your
mood making you happier and lastly it
will give you plenty of energy
to use throughout the day so your mind
and body works hand-in-hand when one
feels better so the other so my next
point I want to cover today is
discipline with exercise comes all of
those intrinsic health benefits that I
mentioned earlier however in order to
reap all these benefits you have to make
sure that you are consistent as well as
discipline so most people want to be
healthy and they want to live a long
life right so this doesn’t happen by
accident
most of the healthiest and happiest
people in the world all probably have
one thing in common and that is
discipline living a healthy lifestyle
takes consistency and discipline so
first of all you would have to plan your
date accordingly you got to make sure
you have enough time to incorporate
exercise into your daily regimen whether
it’s in the morning in the afternoon or
even at night when you’re really tired
and this doesn’t always have to be
boring it could be something that you
like you could be go out and playing
sports going for a hike going for a walk
or even taking a dance class of someone
you like second you have to make sure
that you’re you are making healthy food
choices you got to make sure you’re
eating good sources of protein so that
your muscles can build and repair itself
you got to make sure you’re
incorporating healthy fats into your
diet so your hormones are functioning
properly you got to make sure you’re
having good sources of carbs so that you
have enough energy for you to use
throughout the day and also your
micronutrients which are your vitamins
and minerals so all of this takes
discipline however this doesn’t happen
overnight
it’s a journey learn to love the things
that are good for you discipline is a
decision a decision that says I will
constantly do the things that I need to
do in order to reach my goals sometimes
this is easier said than done
the good news is is that discipline is
like a muscle the more you strive to use
it the easier it will be discipline
becomes habitual so this brings me to my
last point
confidence so there’s nothing better
than seeing your hard work pay off when
you exercise and you eat well you will
start to see physical and mental changes
happen throughout your body being happy
with how you look is essential for
confidence when you feel good when you
look good you will feel good you want to
be happy with yourself no matter where
you are on your journey your mindset
will become healthier as well as more
positive it’s gonna be easier for you to
socialize with new people make new
friends and possibly open doors to new
opportunities new opportunities and new
connections may lead to new friendships
new relationships or even new careers
when you’re confident this becomes
contagious people would want to be
around you they can feel this when more
people around you this is the
opportunity for you to inspire and
motivate others so I’m so passionate
when it comes to fitness that my friends
and family see the changes that I
inspired within myself and they want the
same for themselves so speaking of
friends and family this is a picture of
my mom and I taken at the gym a few
weeks ago so she’s actually the
embodiment of all of these principles
that I covered she’s my inspiration many
years ago she decided to make Fitness a
part of her lifestyle and ever since I
think I followed her footsteps so she
works 40 hours a week but yet she still
makes time to exercise make healthy food
choices and also take care of her family
she’s actually 50 years old
she’s turning 51 in June so age is not a
number age is not a factor it doesn’t
matter how old you are you can start
wherever whenever so I just want to say
thank you mom for being such a great
role model inspiration and a loving
[Applause]
so this was my journey I started working
out as a sophomore in high school around
eight years ago so there were three main
reasons why I started working out a I
had low self-esteem and I last
confidence B I wasn’t the brightest kid
in school and I also wasn’t the most
athletic kid in school and C my best
friend was doing it and so was my mom so
there were people who I looked up to so
when I first started I didn’t really
know what I was doing I basically did
bicep curls everyday I didn’t know
nutrition was important sometimes I
would starve myself just those so my ABS
are show however I was there
consistently I was there five or six
times a week and I saw progress the more
progress I saw the more I fell in love
with fitness so I realized that this was
something that I wanted to do for the
rest of my life so I went to Penn State
University I studied kinesiology for
those of you who don’t know what
kinesiology is it is the study of body
movements I realized that this was my
passion not only was it just exercise I
love to help others whether it’s helping
people reach their goals such as losing
weight building muscle or even just
being happy so I’m extremely grateful
that I have the opportunity to turn my
passion into Kurt into a career doing
something that I love I know this is
taking fitness to an extreme however you
don’t have to follow my footsteps this
is just one example of how I
incorporated Fitness into my life but if
there’s one thing I want you guys to
take home today is that as long as you
incorporate Fitness into your life your
Fitness is not just about helping
yourself but about helping others as
well I’m actually terrified of public
speaking if you guys couldn’t tell
already but here I am speaking in front
of all of you today about something that
I love and that I think you can benefit
from change your habits and you will
change your lifestyle working out isn’t
a punishment it’s a blessing nutrition
isn’t restrictive it’s healing health
isn’t a one size fits all and may not
look the same for everyone but it is
something worth fighting for
so thank you all for coming and taking
the time to come listen today again my
name is Vincent Lam and I hope you can
benefit from fitness [Applause]
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