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Fitness & Nutrition 101 Gina Backes Richard Nagle Goals What are your specific health goals? – Weight Loss? How much? – Fitness? Are you training for an event? – Diabetes control? – Want to learn how to eat healthy? Goals are necessary to measure succes. How do you measure success? The scale isn’t the only way to measure. Loss of inches is often more noticable. Improved energy can be a measure. The Trinity of Health Sleep Nutrition Exercise 8 hours of sleep per night. 80% nutrition / 20% exercise Nutrition Don’t follow a named diet. NAMED DIETS FAIL. Everyone should be on a high quality multivitamin. Eat 5 to 6 times a day. Every 2-3 hours. Eat protein, fat, and carbs each meal. Eat as much raw food as possible. 80% of your success is based on your diet. Sedentary person needs 60% carbs, 20% protein, and 20% fat. To start out, remove all bad foods from your cupboards, fridge, freezer. Throw out white bread, cookies, chips, ice cream, crackers, pasta, etc. Purge your home of temptation. Food Diary A 2008 study of over 1600 men and women show those who write down what they eat have twice as much success in weight loss goals. Grab a steno book for a couple bucks, or add an app to your Iphone or Android. Great websites for tracking your food intake. Favorite food diary has both Android and Website resources (www.myfitnesspal.com) This is REALLY going to increase your success Understanding Digestion Mouth Saliva – begins the process Stomach Acid – turns solid food into soft digestable mass Small Intestine- enzymes break down soft mass into fatty acids, glucose, and amino acids Small Intestine – the villi are little finger like projections that line the walls of the small intestine. They are how nutrients are captured and distributed to the blood stream. Large Intestine – what’s left of the food we eat gets turned into solid waste and evactuated. Understanding Metabolism Metabolism – The energy needed to perform daily body functions, measured in calories. (Actually, kilo calories.) How many calories do you need? Specifically, a calorie is the amount of energy, or heat, it takes to raise the temperature of 1 gram of water 1 degree Celsius (1.8 degrees Fahrenheit). 1g carbs = 4cal, 1g protein = 4 cal, 1g fat = 9 cal If you lit a Big Mac on fire (575cal), it would have the energy to raise the tempurature of 151 gallons of water 1.8 degrees fahrenheit. (enough water to fill a small hottub) Glycemic Index (www.glycemicindex.com) Not just for diabetics. Can help you understand foods that are good for you to eat. You WANT low glycemic foods. Must AVOID high glycemic foods. High = white flour foods like, bread, pasta, rice, cookies, crackers, potatoes, and more. Low = high fiber foods like sweet potatoes, vegetables, some fruits, whole grains, beans and legumes. Good vs. Bad There are good fats and bad fats. – Bad: Saturated, Trans – Good: Polyunsaturated, Monounsaturated There are good proteins and bad proteins. – Bad: Whey Concentrate, Soy Concentrate – Good: Whey Isolate – Complete: Animal vs. Vegetable There are good carbs and bad carbs. – Bad: High glycemic foods White flour, white bread, white rice, potatoes, pasta – Good: Low glycemic foods High fiber foods like beans, whole grains, and vegetables. Nutrition Labels This is an absolute MUST! Avoid Saturated and Trans fats, Cholesterol, and Sodium. Increase dietary fiber. An athletic person needs 40% carbs, 40% protein, and 20% fats. At The Grocery Store Shop along the outer edges of the store. The processed food is in the center, where the raw foods are along the edge. Buy more raw vegetables and fruits, lean meats like chicken breasts and fish, shop organic if you can. Avoid cookies, crackers, pop, coffee, bread, pasta, candy, traditional snacks. If you must have bread, pasta, or crackers, at least buy whole grain versions that have more fiber. Shakeology Nutrition simplified. 70 healthy ingredients. 1 glass. Healthiest meal of the day. Improves weight loss, energy, digestion, and cholesterol. Low glycemic, helps diabetics, especially type 2 diabetics. Accountability Food Diary Get a coach that can help guide you Find an accountability partner Weigh in or measure once a week Write on post it notes what your fitness goal is, and post it at eye level on your bathroom mirror, the fridge, the inside of the front door, your bedroom door, etc. Give yourself a “cheat” meal once a week. Exercise The importance of heart rate for fat loss. Cardio, HIIT, or Strength Training. All combined yield best results. Cardio burns mostly fat. HIIT is High Intensity Interval Training, which burns both fat and glucose. Strength training builds muscle and burns mostly glucose. Aerobic vs. Anaerobic Fat Burning vs. Glucose Burning Why are they different or even important? The best workouts do both of these. How do you maximize these results?! Beachbody Workouts Post Workout Nutrition! To maximize your workout results, and your muscle gains, and your weight loss goals, you MUST EAT AFTER YOU WORKOUT! What you eat is IMPORTANT. You must get protein PLUS carbs. Carbs MUST be those bad carbs we talked about. The yummy ones. High glycemic carbs. The ratio of carbs to protein should be either 2/1 or 4/1. 2/1 means more muscle gain, 4/1 means more fat loss. Crack Juice! (Results & Recovery) 40g carbs 10g protein Sodium & Potassium L-Argenine L-Glutamine Creatine Numerous other vitamins like Vitamin C and E, plus more. 4 to 1 ratio of carbs to protein Replenishes sodium and potassium L-argenine increases cell absorbtion L-glutamine helps muscles heal Creatine helps muscle retain necessary water for healing Plateaus Everyone hits plateaus. It’s normal. Here’s what’s going to happen . . . You’re going lose a lot of weight in a few months, then you’ll hit that plateau. You may not believe this, but you’ll probably need to increase your calories. Review your program with your coach for ideas of how to break through this plateau. Sleep Sleep is when your body repairs itself. Sleep is how your body recovers. Sleep improves memory. Sleep improves metabolism. Sleep prevents occupational injury. Sleep improves hypertension, stress levels, and hormone levels. Sleep fights the onset of disease and illness. Your Free Personal Coaches Gina Backes – (309-314-6380) – www.beachbodycoach.com/onefitone – www.teambeachbody.com/onefitone – www.onefitone.com Richard Nagle – (630-605-6966) – www.beachbodycoach.com/richardjnagle – www.teambeachbody.com/richardjnagle – www.richthediabetic.com Online Tools Understanding the Nutrition Label – (www.fda.gov/food/labelingnutrition/consumerinformation/ucm078889.htm) Glycemic Index – (www.glycemicindex.com) Work Out With You (WOWY) – (www.teambeachbody.com/onefitone) – (www.teambeachbody.com/richthediabetic) MyFitness Pal – (www.myfitnesspal.com) Caloric Needs – (www.mayoclinic.com/health/calorie-calculator/NU00598) Nutrition Data – (nutritiondata.self.com) These will be emailed to class participants based on sign up sheet that people sign when they arrive at the event.