Date post: | 17-Nov-2014 |
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Presentations & Public Speaking |
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Improvement Warrior Fitness presents:Corporate WellnessAWESOMENESS!
By Jason Yun, CSCS, NSCA-CPT, CISSN, FMS, USAW, YFS
Kick Wellness to the curb and learn how to become Awesome at your job with these simple biohacks of Health, Nutrition
& Fitness!
Who am I and Why Should You Care?
❖ Fitness business owner since 2007
❖ Certified PT, CSCS, CISSN, KBA, YFS, YSAS, Fit Mom
❖ Was picked by CityPulse magazine in Columbus as one of the top 53 young professionals you should know.
❖ Consider myself the human Guinea pig. 2011 and on…..
❖ Some of the things talk about- don’t believe me- do your own research
❖ Improvement Warrior
What we are going to be talking about today!
❖ Corporate Awesomeness 3 steps:
❖ Healthy body- Fitness
❖ Nutrition
❖ Mindset
❖ You can find any videos, downloads, notes, bonuses for this presentation at
❖ improvementwarriorfitness.com/humana
Healthy BODY @ Work
Healthy Body- Office- Sitting
❖ Most offices people sit—— Danger! Up to 12 hours a day sitting. Work, commute, meals, tv, computer…..
❖ Sitting is the new smoking
❖ Research showing linked to all kinds of health problems: 43 reviewed studies increase colon, endometrial, lung cancer
❖ cancer, CVD, diabetes, hypertension, depression.
❖ Each hour of sitting takes 21.8 minutes off life expectancy. 11 min. cig.
❖ Metabolism down- burn 50 calories less per hour.
❖ an hour of exercise can’t undo negative effects of 8 hr sit.
❖ Inflammation goes up!
What you need to do- Biohack Sitting
❖ Standing desk- How to stand (coming next)- (treadmill)
❖ Swiss Ball- alternate
❖ Timers- 2 hour rule—- Can’t be Sedentary more insulin resistant- less you move!
❖ Little Walks- Doesn’t matter where
❖ On the phone a lot- headset wireless- walk around
❖ get a pedometer
Posture Needs Work
❖ Dangers of bad posture❖ Kyphosis
❖ Get your eyes checked. Can’t see computer screen can lead to bad posture. ❖ Starring at computer screen for
hours on end…. 15 minute rule.
❖ How to sit 101
How to stand correctly ❖ How to stand with good posture
❖ Shoes—
❖ tripod, abs, butt, pelvis, head in-line
❖ reminders
❖ rubber bands
❖ timers
❖ sticky notes
❖ ‘Fitness’ while you stand……
‘Tricks’ to improvement ‘the damage’
❖ It is damage-
❖ misaligned spine- damages other bone, muscle, organ—leading to….. back, knee, hip, joint pain— especially bad for kids….
❖ trigger points- myofascial. Sitting, standing, sendatary lifestyle, not enough sleep. Build up over time: asymmetries: injury: pain
❖ Self massage— Foam Roller, Lacrosse ball, tennis ball
❖ Everybody needs one…. Benefits????
❖ Quick routine….
‘Strength’ @ the Office❖ Breathing
❖ Importance of breathing: Health: Well being: Posture
❖ Techniques:
❖ Belly Breathing
❖ Ujiyya
❖ Warrior breath
❖ Apps
‘Strength’ @ the office part 2
❖ Yoga Routine for energy and revival and STRESS RELEASE!!
❖ Improvement Warrior Yoga Flow
❖ Balance Flow
❖ Full yoga practice on web page
‘Strength’ @ the office part 3
❖ ‘Stretching’ Routine
❖ Resistance bands are your friend
❖ Quick Fitness Routine- Isometrics
The ‘Fitness’ Pyramid❖ Fitness at a gym, studio or at home…. Needs to
be priority
❖ weight loss vs. fat loss
❖ YOUR Pyramid is wrong!!!
❖ We have all these things to choose from: Lift weights, cardio, aerobics, interval training, yoga, HIT, Nutrition, stress reduction, mobility work, foam rolling——
❖ so much to do..so little time…..
Fix the Pyramid ❖ Nutrition
❖ Lift Weights- 3-4 times a week
❖ Yoga 3 times a week
❖ Cardio- CHUCK IT!
❖ Regeneration- Foam rolling, mobility— 5-7 days a week.
❖ Even better— Combined Weight Training & intervals.
Nutrition At Office❖ What if it’s all been a big, fat lie
❖ fat vs carbs- do your own research. Current recommendations - 60% CHO, 20% protein
❖ 1994- ADA- Upped to 60-70% CHO- 97-07 diabetes rate doubled in USA.
❖ Your brain- 3-5% weight, uses 25% of total energy (kcal). 60% of brain is made up of fat.
❖ DHA- Omega-3
❖ Cholesterol- 25% of it in brain. Die without. Every cell can make.
❖ The good, the bad, the ugly….. Statins.
❖ Triglycerides and fatty acids
❖ AGE’s-
❖ Metabolic Syndrome
❖ waist- 40/35” (europe standards is 37/31.5)
❖ Triglyceride levels 150 mg/dl or higher
❖ HDL C— less then 40/50
❖ BP- 130/85 or on medication
❖ Fasting glucose- 100 or use of medication for hyperglycemia
Saturated Fat❖ Most important
❖ Preferred fuel source over glucose. preferred source for heart
❖ No study has every linked sat fat to CHD ( or cholesterol). It was all a hypothesis (read Why we get fat: Ancel Keys- 7 countries)
❖ Bones need it to put calcium in bone and not arteries.
❖ Raises good HDL and Good LDL
❖ Lowers triglycerides
❖ Sources:
❖ BAD FATS: Vegetable Oils, Visceral Fat (what is it)
Why everybody should be Gluten-Free
❖ Gluten and Grains- is it the cause of the obesity epidemic?
❖ Celiac and gluten sensitivity. non-gluten sensitive
❖ Wheat- the new OJ?
❖ 99.5 yards-
❖ Blood sugar— higher & faster then ……
❖ High carb, high inflammation
❖ Highly addictive- Gliadin
Inflammation
❖ Biggest problem❖ Every single disorder and disease cause. People just don’t get sick being
around the sick. ❖ Unchecked Inflammation in person A could lead to obesity and CHD, and in
person B could lead to an autoimmune disease, and in person C diabetes, person D Alzheimer's, etc……
❖ Should NOT Be Permanent❖ If it does, it is toxic to body. ❖ Leads to every chronic disease- CHD, Cancer, diabetes, Alzheimer’s
(type 3), obesity, arthritis, liver and kidney disease, etc…❖ 4 horsemen of aging
❖ Oxidation, Inflammation, Sugar (CHO), Stress❖ Oxidation- leave apple slices out- what happens. Free radicals
attack cells. Aging is rusting within caused by free radicals
What you need to know….
❖ #1 dietary contributor to heart disease
❖ One of top for inflammation (what’s the other….)
❖ Increases the bad LDL and HDL levels
❖ 2 types- hard dense and large fluffy. Sugar turns fluffy to hard
❖ Triglycerides UP UP UP! Independent risk factor for CHD
❖ #1 creator of AGE’s
Nutrition Prep For Your Work Day
❖ Easy snacks
❖ Meal Prep 101
Think Right! Mindset
4 things to start doing to be more positive
❖ News
❖ TV
❖ Automobile EDU
❖ Goals
❖ DMP
❖ Goal setting sequence