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Results Coaching Weekly Newsletter 97- Body Facts

As a Coach at Results I am ever searching for ways to enhance the experience of each member and continue to excite passion for health and fitness. Please enjoy receiving weekly emails on various health, wellness, and fitness performance related topics. May this correspondence continue to serve as an outlet for education and a resource opportunity for all those involved past, present and future.

*The more you know! The human body is by far the greatest fascination on the face of this earth, despite our expectation for continued precision in operation. The greater understanding of all the inner workings of the body, the deeper appreciation and responsibility for the care and upkeep of healthy function. Here are a ton of fun facts of the body, exercise, and health related understandings to spark your curiosity and appreciation for our vast system of systems. You never know when they may come in handy and inspire!

1. If all 600 muscles in your body pulled in one direction, you could lift 25 tons!


2. Underwater swimming is the ONLY time you should ever hold your breath while exercising.


3. A person breathes 7 quarts of air every minute.


4. In the course of a lifetime, a resting heart will have pumped enough blood to fill 13 supertankers!


5. You would need to drink a quart of milk every day for 3 to 4 months to equal the amount of blood your heart pumps in ONE hour.


6. If you are not a regular exerciser, by the time you are 65 you may experience as much as an 80% decrease in your muscle strength.


7. If you’re always in a bad mood, then getting fit just may help. Regular exercise can enhance mood and overall well-being.


8. We are creatures of habit. The more you exercise, the more your body learns to BURN fat rather than STORE it.


9. The average person walks 70,000 miles during their lifetime.


10. If you are 25 lbs. overweight, you have nearly 5,000 extra miles of blood vessels through which your heart must pump blood.


11. Your heart rests between each beat. Over a normal lifespan, your heart stands still for about 20 years. Nuts!!!!


12. It takes only about 23 seconds for blood to circulate throughout your entire body.


13. For every hour of exercise you do, you could live two hours longer – even if you don’t start exercising until you are middle aged.


14. Exercisers can improve their performance by as much as 50% if they eat dark chocolate regularly. Give me some of that!


15. Exercise increases cardiac output(CO) throughout the entire body, improving oxygen delivery and removing toxins and waste from the body.


16. Someone who exercise regularly has a MUCH faster recovery time from surgery, illness and injury than someone who is mostly sedentary.


17. Not only does exercise relieve stress in a healthy and productive way, it also gives you a better quality of sleep which is ESSENTIAL for stress management.


18. Exercise can lead to clearer skin: regular exercise increases blood flow, which helps nourish skin cells and flush away impurities.


19. Cancer rates among exercisers have dropped by 10% and heart disease by 20%!


20. Physical activity sharpens memory: a study showed that running sprints improved vocabulary retention among healthy adults.


21. Exercising can help in addiction recovery by de-prioritizing cravings.


22. Exercise increases creativity levels: a single, intense gym session can boost creativity for up to TWO hours afterwards.


23. Exercise increases relaxation: for some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia.


1. If you are not a regularexerciser, by the time you are 65 you may experience as much as an 80% decrease in your muscle strength.

2. By the time you have reached old age, you will have walked approximately 70,000 miles.

3. The best way to judge whether or not you are exercising at too high of an intensity is to see whether or not you can carry on a conversation. If you can’t, you may want to back off of the intensity just a little until you can.

4. Bodies are creatures of habit. The more you exercise, the more your body learns to burn fat rather than storing it.

5. No wonder your feet hurt – running puts four to seven times your body weight in pressure on your feet.

6. Regular exercise is linked to better sex, because it can improve body image, energy, self-esteem and overall fitness.

7. Dancing is a terrific and fun form of exercise that can improve cardiovascular fitness just like any other more formal type of exercise.

8. If you’re always in a bad mood, then getting fit just may help. Regular exercise can enhance mood and overall well-being.

9. The top three factors that determine whether or not you will stick to your exercise routine include having support, finding a workout that you like and knowing what you’re doing. Your recipe for fitness success just may be working out with a buddy doing something you love after having received formal education on how to do it.

10. If you have an inactive spouse, chances are that you will be inactive, too.

11. In spite of what you may have read, there is no “best time to exercise.” It turns out that the best time to exercise is when it works for you.

12. Women’s top three recreational activities are walking, aerobics and working out, while men’s top three are golf, basketball and walking.

13. Regular exercise can reduce the signs and symptoms of PMS.

14. Being dehydrated reduces exercise performance. Make sure you hydrate for peak performance during a workout.

15. Visualization can help to improve your workout. By visualizing yourself completing the exercise before you actually perform it, then you will be able to perform the exercise with more intensity and effectiveness.

16. Visualization of specific exercise actually causes the muscle synapses to fire as if you were performing the exercise. Does this mean that you can get all of your exercise in your mind? Not necessarily, but visualization can be a valuable part of your workout.

17. People who cross-train with a variety of exercise are more fit and less injury-prone than those who exercise using only one or two exercise modalities.


1. Laughing out loud reduce cortisol levels and improves your bone density

2. You cannot target fat loss
3. Exercising releases endorphins and makes you feel happier
4. It is far more expensive to eat healthier than to eat junk food
5. Approximately 80-82% of people on average that start a fitness program will quit soon after

6. Even if you’re ‘skinny’, you may still have a high body fat % which is unhealthy
7. When you run, your body puts 6 x the pressure on your feet (no wonder they get sore)
8. Recent studies have suggested that every time you go for a one hour walk your life expectancy increases by 2 hours
9. If you train with a partner you are far more likely to succeed
10. People that get sufficient vitamin D on average weigh far less than those that don’t
11. After the age of 30, women lose minimum 0.5% muscle mass every year
12. If your partner is active, you are 85% more likely to be regularly active also
13. On average, we breathe about 700 gallons of air every hour!
14. Studies suggest it takes 70 muscles in our body to speak a single word
15. The strongest muscle in the body is the heart
16. The more muscle that you have, it is said that the more calories you will burn at rest
17. Laughing out loud reduce cortisol levels and improves your bone density
18. Muscle does not weigh more than fat, it is simply more dense
19. Exercise a stimulant for the nervous system and improves mental health
20. Exercising in the morning will make you more energised for the rest of the day.



  • Only one in three children are physically active every day.
  • Less than 5% of adults participate in 30 minutes of physical activity each day;2 only one in three adults receive the recommended amount of physical activity each week.3
  • Only 35 – 44% of adults 75 years or older are physically active, and 28-34% of adults ages 65-74 are physically active.4
  • More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, and more than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth.5
  • In 2013, research found adults in the following states to be most likely to report exercising 3 or more days a week for at least 30 minutes: Vermont (65.3%), Hawaii (62.2%), Montana (60.1%), Alaska (60.1%). The least likely were Delaware (46.5%), West Virginia (47.1%) and Alabama (47.5%). The national average for regular exercise is 51.6%.6
  • Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, videogames, computer).7
  • Nationwide, 25.6% of persons with a disability reported being physically inactive during a usual week, compared to 12.8% of those without a disability.3
  • Only about one in five homes have parks within a half-mile, and about the same number have a fitness or recreation center within that distance.5
  • Only 6 states (Illinois, Hawaii, Massachusetts, Mississippi, New York and Vermont) require physical education in every grade, K-12.22
  • 28.0% of Americans, or 80.2 million people, aged six and older are physically inactive.23
  • Nearly one-third of high school students play video or computer games for 3 or more hours on an average school day.24


  • Typical American diets exceed the recommended intake levels or limits in four categories: calories from solid fats and added sugars; refined grains; sodium; and saturated fat.2
  • Americans eat less than the recommended amounts of vegetables, fruits, whole-grains, dairy products, and oils.2
  • About 90% of Americans eat more sodium than is recommended for a healthy diet.8
    Reducing the sodium Americans eat by 1,200mg per day on could save up to $20 billion a year in medical costs.8
  • Food available for consumption increased in all major food categories from 1970 to 2008. Average daily calories per person in the marketplace increased approximately 600 calories.2
  • Since the 1970s, the number of fast food restaurants has more than doubled.2
    More than 23 million Americans, including 6.5 million children, live in food deserts – areas that are more than a mile away from a supermarket.9
  • In recent years, nearly 15% of American households have been unable to acquire adequate food to help meet their needs.2
  • In 2008, an estimated 49.1 million people, including 16.7 million children, experienced food insecurity (limited availability to safe and nutritionally adequate foods) multiple times throughout the year.10
  • In 2013, residents of the following states were most likely to report eating at least five servings of vegetables four or more days per week: Vermont (68.7%), Montana (63.0%) and Washington (61.8%). The least likely were Oklahoma (52.3%), Louisiana (53.3%) and Missouri (53.8%). The national average for regular produce consumption is 57.7%.6
  • Empty calories from added sugars and solid fats contribute to 40% of total daily calories for 2–18 year olds and half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk.27


  • Data from 2009-2010 indicates that over 78 million U.S. adults and about 12.5 million (16.9%) children and adolescents are obese.11
  • Recent reports project that by 2030, half of all adults (115 million adults) in the United States will be obese.12
  • Overweight adolescents have a 70% chance of becoming overweight or obese adults.13 14
  • For children with disabilities, obesity rates are approximately 38% higher than for children without disabilities. It gets worse for the adult population where obesity rates for adults with disabilities are approximately 57% higher than for adults without disabilities.15
  • Obesity Then and Now2
    • Prevalence of obesity for children ages 2 to 5 years – doubled
      • Early 1970s: 5%
      • 2007-08: 10%
    • Prevalence of obesity for children ages 6 to 11 years – quadrupled
      • Early 1970s: 4%
      • 2007-08: 20%
    • Prevalence of obesity for children ages 12 to 19 years – tripled
      • Early 1970s: 6%
      • 2007-08: 18%
    • Percentage of obese adults – doubled
      • Early 1970s: 15%
      • 2007-08: 34%
    • States with an adult obesity prevalence rate of more than 25%:
      • Early 1970s: Zero
      • 2007-08: 32
  • Nearly 45% of children living in poverty are overweight or obese compared with 22% of children living in households with incomes four times the poverty level.16
  • Almost 40% of Black and Latino youth ages 2 to 19 are overweight or obese compared with only 29% of White youth.16
  • Obesity among children in the United States has remained flat – at around 17% – in 2003-2004 and 2011-2012.25
  • Between 2003 and 2012, obesity among children between 2 and 5 years of age has declined from 14% to 8% – a 43% decrease in just under a decade.25
  • Obesity rates in children 6 to 11 years old have decreased from 18.8% in 2003-2004 to 17.7% in 2011-2012; obesity rates for children 12 to 19 years old have increased from 17.4% to 20.5% in the same time period.25

Human and Financial Costs of Obesity

  • Obesity-related medical conditions cost our nation nearly $150 billion every year and account for 16 to 18 percent of our total healthcare costs (1 in every 6 dollars spent).17
  • Projections estimate that by 2018, obesity will cost the U.S. 21 percent of our total healthcare costs – $344 billion annually.18
  • Those who are obese have medical costs that are $1,429 more than those of normal weight on average (roughly 42% higher).19
  • The annual cost of being overweight is $524 for women and $432 for men; annual costs for being obese are even higher: $4,879 for women and $2,646 for men.20
  • Obesity is also a growing threat to national security – a surprising 27% of young Americans are too overweight to serve in our military. Approximately 15,000 potential recruits fail their physicals every year because they are unfit.21
  • The medical care costs of obesity in the United States are staggering. In 2008 dollars, these costs totaled about $147 billion.26


1. The average red blood cell lives for 120 days.


2. There are 2.5 trillion (give or take) of red blood cells in your body at any moment. To maintain this number, about two and a half million new ones need to be produced every second by your bone marrow.That’s like a new population of the city of Toronto every second.
3. Considering all the tissues and cells in your body, 25 million new cells are being produced each second. That’s a little less than the population of Canada – every second !
4. A red blood cell can circumnavigate your body in under 20 seconds.
5. Nerve Impulses travel at over 400 km/hr (249 mi/hr).
6. A sneeze generates a wind of 166 km/hr (100 mi/hr), and a cough moves out at 100 km/hr (60 mi/hr).
7. Our heart beats around 100,00 times every day or about 30 million times in a year.
8. Our blood is on a 60,000-mile journey per day.
9. Our eyes can distinguish up to ten million colour surfaces and take in more information than the largest telescope known to man.
10. Our lungs inhale over two million litres of air every day, without even thinking. Their surface area is large enough to cover one side of a tennis court.
11. We give birth to over 200 billion red cells every day.
12. When we touch something, we send a message to our brain at 124 mph
13. We exercise at least 36 muscles when we smile.
14. We are about 70 percent water.
15. We make around 1 to 1.6 litres of saliva a day.
16. Our nose is our personal air-conditioning system: it warms cold air, cools hot air and filters impurities.
17. In one square inch of our hand we have nine feet of blood vessels, 600 pain sensors, 9000 nerve endings, 36 heat sensors and 75 pressure sensors.
18. We have copper, zinc, cobalt, calcium, manganese, phosphates, nickel and silicon in our bodies.
19. It is believed that the main purpose of eyebrows is to keep sweat out of the eyes.
20. A person can expect to breathe in about 45 pounds of dust over his/her lifetime.
21. There are more living organisms on the skin of a single human being than there are human beings on the surface of the earth.
22. From the age of thirty, humans gradually begin to shrink in size.
23. Your body contains enough iron to make a spike strong enough to hold your weight.
24. The surface area of a human lung is equal to that of a tennis court.
25. Most people have lost fifty per cent of their taste buds by the time they reach the age of sixty.
26. The amount of carbon in the human body is enough to fill about 9,000 ‘lead’ pencils.
27. One square inch of human skin contains 625 sweat glands.
28. When you blush, your stomach lining also reddens.
29. The human body has less muscles in it than a caterpillar.
30. If you could save all the times your eyes blink in one life time and use them all at once you would see blackness for 1.2 years!
31. The life span of a taste bud is ten days.
32. It’s impossible to sneeze with your eyes open.
33. Give a tennis ball a good, hard squee ze. You’re using about the same amount of force your heart uses to pump blood out to the body.
34. The aorta, the largest artery in the body, is almost the diameter of a garden hose.
35. Capillaries, on the other hand, are so small that it takes ten of them to equal the thickness of a human hair.
36. Your body has about 5.6 liters (6 quarts) of blood. This 5.6 liters of blood circulates through the body three times every minute.
37. The heart pumps about 1 million barrels of blood during an average lifetime – that’s enough to fill 2 oil super tankers!
38. Babies start dreaming even before they’re born.
39. Humans are the only primates that don’t have pigment in the palms of their hands.
40. 10% of human dry weight comes from bacteria.


Your Coach In Health, Keali’i

-If you are still seeking the drive, the direction, or in need of an outlet to substantiate your vitality, consult with your next sighted Results coach. Plan for your path to achievement. Remain faithful to said purpose with every action, every movement, every choice, and with each decision- stand firm. Take that found passion and now share this insight and lifestyle to include the lives of those you spend most time with.

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