August 2019 – Fitness Presentation

August 2019 – Fitness Presentation


 “Rules to Live by (80% of the time)”

  • Small changes can benefit your overall health
  • These rules largely focus on nutrition
  • We are NOT nutrition experts and you should always defer specific questions to a Registered Dietician (RD). We should never attempt to go out of our scope of practice and prescribe any sort of nutrition plan to others
  • We can still share some basic, foundational nutrition tips
  • These rules were put together by an RD named Amanda Carlson-Phillips, who is the VP of Research and Nutrition at EXOS, a human performance facility with over 400 locations worldwide 
  • You can share these tips with others without risking going out of your scope of practice

Rule #1 – Come Back To Earth 

  • Carbohydrates = fuel
  • They help fuel the body and the brain
  • They are an essential macronutrient that help with our bodies’ ability to function properly 
  • Try to choose the least processed forms (as in fresh produce)
  • “Choose the ones that are brown and close to the ground”
  • “The whiter the bread, the quicker you’re dead”
  • Fruits, veggies, whole grains, and high fiber carbohydrates
  • Aim for 25 to 35 grams of fiber per day

Rule #2 – Eat The Rainbow

  • And we don’t mean skittles or fruit loops or any other colored sweet you can think of!
  • Eat fruits or veggies with each meal
  • Choose a wide variety of colors for the biggest benefit
  • They provide natural forms of vitamins and minerals that contribute to repairing the body
  • They are low calorie, but very nutrient dense options  
  • Fun fact: one red bell pepper contains 380% of the recommended daily value of V-C

Rule #3 – Less Legs The Better

  • Protein helps to build muscle and repair the body, it keeps you feeling full, and it your boosts metabolism through it’s thermic effect – meaning it takes energy to break it down for the body to use it 
    • Examples: Turkey, chicken breast, tuna, salmon
  • There are vegan and vegetarian options!
    • Examples: beans, peas, legumes, soybeans
  • Include a LEAN protein source with each meal
  • Amount varies based on individual needs but 20 to 30 grams per serving is good start

Rule #4 – Eat Fats That Give Back 

  • A lot of people freak out about fats but they, like carbs, are critical to good health
  • Fats aid in cellular repair, cognitive function, transporting vitamins, and more
  • Add more healthy fats in your diet
    • Examples: olive oil, nuts, seeds, avocados, fish, and fish oils
  • Avoid trans fats
    • Examples: fast food, popcorn, baked goods, coffee creamer

Rule #5 – Break – The – Fast

  • Very individualistic; not a game changer but may have some benefits 
  • Some studies have shown that people who skip breakfast tend to eat more calories throughout the day
  • Might also have a psychological effect – when you start the day off right, it sets you up to make better choices throughout the day
  • Aim for a good balance of lean protein, high fiber carbs, healthy fats, and color

Rule #6 – Four For Three

  • Eat smaller portions more often and spread them evenly across the day
  • It may help keep your appetite in check 
  • Aim for 5 to 6 meals, per day, that include a healthy balance of lean proteins, high fiber carbs, healthy fats, and color every 3 hours (four for three)
  • It may also help you to avoid binge eating later in the day

Rule #7 – Stay Hydrated

  • Easy to do and easy NOT to do 
  • Hydrated brain leads to an improved mood and higher cognitive function
  • It may also help you feel more full
  • Dehydrated brains typically have lower cognitive function and lower reaction times
  • Aim for half an ounce of water per pound of body weight per day
  • Water and non-caloric beverages should be your first go-to (add fruit to flavor it up)

Rule #8 – Don’t Waste Your Workout

  • After intense exercise, our bodies are more receptive to absorbing nutrients to aid in the recovery process 
  • Consume a post-workout recovery meal or shake around 30-45 minutes after your workout
  • Consume a healthy balance of lean proteins, high fiber carbs, healthy fats, and color

Rule #9 – Complement, Not Supplement 

  • ALWAYS check with a registered Dietician or doctor regarding supplements
  • Before even considering a supplementation, rules 1 through 8 probably need to be in-check first 
  • Most supplements are not tested for their ingredients 
  • Take the “when in doubt, do without” approach 
  • Aim to consume whole foods, not supplements 

Rule #10 – The Beauty of Sleep

  • Science says 7-9 hours of sleep is optimal
  • Quality sleep increases mood, productivity, and allows the body to repair itself
  • Many studies have shown that lack of sleep results in a lower basal metabolic rate, which means you burn less calories throughout the day
  • Lack of sleep could cause irregular eating habits due to changes in leptin & ghrelin (hunger hormones)

Wrap up – the 80/20 rule

  • You don’t have to be a “fitness saint” to get results. Try following the 80/20 plan: Eighty percent of the week, you’ll exercise regularly and eat well. Know that you might slip 20 percent of the time due to weekends and work deadlines. When you accept that fitness is not an all-or-nothing proposition, you’re more likely to stick with it for life.
  • For my people currently following the 50/50 plan (or worse), it’s fine to just work your way up
  • 50/50 turns into 60/40, and can turn into 80/20