Transcript Fitness & Nutrition 101

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.