Patient Story: Steve Iwanicki - UPMC.com

Issue 03 ~ Spring 2011 Page 7Fall 2010Meet the Exercise SpecialistMenachem „Brodie‟, B.S. Exercise SciencePittsburgh Bariatrics at UPMC St. Margaret“They laugh at the boy throwing stones into the river, butonce enough stones were thrown, a bridge was made, andnew worlds were waiting to be discovered.” – AnonymousI feel incredibly excited and fortunate to join the phenomenal family of staff and patients who make up PittsburghBariatrics at UPMC St. Margaret. I look forward to helping each of you achieve a healthier, more active lifestyle. That’sright, it’s a lifestyle – YOUR lifestyle.I am sure that a large majority of you reading this have been hearing for years that you have to be more active andexercise to get healthier. The problem isn’t always that we need to be more active; rather, it is more that we have a hardtime “finding” or “making” time to exercise. Today, more than ever, we are overwhelmed with work, errands, and dayto-dayactivities. With so much going on, how can we start to make changes for a healthier lifestyle? The answer iseasy – start small.Having worked in the fitness and medical industries for over ten years, I know that those who start off small succeed, toa large degree, more than those who try to make big changes. Think about your daily routine. What do you do from thetime you wake up until you go to sleep? Write it down. Now, I want to you think about where you can find the 60minutes it takes to get to the gym, do a 35-minute workout and go back home. It’s tough! I’m certain each of you canfind two days a week to go to the gym. While an excellent start, we can begin to incorporate other smaller changes thatcan help you get more activity in each day. So where do you start?Here are a few examples of some small, easy changes you can start today:• Exercise in short bouts. Research shows that moderate-intensity physical activity can be accumulatedthroughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight.This can be useful when trying to fit physical activity into a busy schedule.• Mix it up. Combinations of moderate to vigorous intensity physical activity can be used to meet the guidelines.For example, you can walk for 30 minutes twice per week and walk up a hill or up stairs on two other days.• Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavementright after dinner is best for you. They key is to set aside specific days and times for exercise, making it just asmuch a regular part of your schedule as everything else.• The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommendedamount of physical activity. A pair of athletic shoes and a little motivation are all you need to be active.• Make it a family affair. Take your spouse, children, grandkids or friend with you during exercise to add somefun to your routine. This is also a good way to encourage your kids to be physically active and committed earlyto a lifetime of health while you spend time with them!• Keep it fun! Exercise shouldn’t be something that is dreaded. Yes, it’s hard work, but that’s all a part of it. Inorder to get stronger, we have to stress our body to respond. But to see benefits, we need to ensure that we aregaining some personal and/or psychological satisfaction out of what we are doing.*adapted from American College of Sports Medicine’s Physical Activity & Public Health GuidelinesCall 412-784-5900 for your consultation with Brodie.One free visit is included in the Program Fee.Pittsburgh Bariatrics – 100 Delafield Road – Suite 210 – Pittsburgh, PA 15215 - (412) 784-5900

Issue 03 ~ Spring 2011 Page 8Fall 2010Support Group Local Walks, Races, and Charity Events Get Outside!UPMC St. Margaret May 8, 2011 Venture Outdoors!Conference Room ASusan G Komen Race For the Cure6:30 to 8:30 p.m. 8:30 am Kayak, canoe, climb, hike, bike!Schenley ParkPlanned activities for everyMay 4, 2011 http://www.komenpittsburgh.org/ season of the year!Small Groups 412-255-0564May 22, 2011VentureOutdoors.orgJune 1, 2011Pittsburgh Bariatrics Obesity WalkAsk the PanelIn conjunction with theSt. Margaret Foundation AnnualJuly 6, 2011Fitness Classic 5K run/walkProtein Fairhttp://www.stmargaretfoundation.org/events.jsp412-784-5169Informational SessionsUPMC St. MargaretConference Room A6 to 8 p.m.May 9, 23June 6, 20July 11, 18National Association for Weight Loss SurgeryInspirations, Events and Resourceswww.nawls.comBariatric Support Centers InternationalInformation on obesity solutions, supportgroups, classes and seminars.http://www.bsciresourcecenter.com/Weight Loss Success LifestylesInspiration, guidance and support for weight losssuccess. www.wlslifestyles.comRelaxation Techniques from UPMChttp://healthylifestyle.upmc.com/StressRelaxationThe World According to Eggface is a blog/site authored by a bariatric surgery patient who has been successfulsince 2006. Her tips and recipes are fantastic! Check it out! http://theworldaccordingtoeggface.blogspot.com/**Remember to follow the advice of your surgeon and dietitian for advancing phases of your diet.Pittsburgh Bariatrics – 100 Delafield Road – Suite 210 – Pittsburgh, PA 15215 - (412) 784-5900