Athlete & EducatorGlobal Spokes Model for Optimum Nutrition & Bodybuilding.com2 x WBFF World Physique Champion

SHAUN STAFFORD

 Why is Health & Fitness

Important?

Look Better control your weight, body-fat levels & shapeFeel Better increase energy levels, immunity & vitality

Live Longer lowered blood pressure, risk of heart disease & diabetesBe More Productive better equipped for mental & physical stress

Sustainable Health & FitnessSome of the main pitfalls

The Pedestal Effect it is out of reach or unattainable

I’m too busy not enough hours in the day to fit in the extra work

I don’t know what I’m doing there is so much conflicting information

What is ‘Sustainability’ when it comes to Health & Fitness?

• Sustainability (dictionary.reference.com) 

– the ability to be sustained, supported, upheld, or confirmed • Sustain (dictionary.reference.com) 

– to keep up, or keep going, as an action or process.

Revisiting The Pitfalls

The Pedestal Effect

Health & Fitness as a concept is out of reach or unattainable

But Health & Fitness as an ACTION or PROCESS is actually simple and achievable

“You don’t run a marathon as a 26 mile block… you take it

step by step.” Paula Radcliffe.

I’m too busy! There are not enough hours in the day…

Would you skip brushing your teeth in the morning?

I don’t know what I’m doing…there is so much information out there.

21 Days to Change Your Life

21 Days to Change Your Life• The story of Maxwell Maltz: his observation of patients drew him to the

conclusion that there is an adjustment period to changes and new behaviour

• In 1960 he published a book called Psycho-Cybernetics that became an instant hit and international bestseller, and has sold over 30 million copies worldwide

• Whether you believe this concept or not (and there is myriad research supporting both ways) 21 days is a short enough time period to be inspiring, yet a long enough one to be believable

It’s as easy as brushing your teeth

So if we are going to have a period of time to make a meaningful impact on your health

and wellbeing, let’s break it down into several 3-week blocks

The Importance of Water

“Our bodies are c.60% water. Water regulates our body temperature, moves nutrients through our

cells, and flushes waste from our body. Our brains are 70% water, our blood is 80% water and our

lungs are 90% water.”Mayo Clinic.

The Impact of DehydrationInadequate water intake leads to a down regulation of nearly all body

processes and functions on a cellular level. This manifests itself with the following symptoms: 

– Low energy & lethargy– Headaches & lack of mental focus– Decreased physical output (both strength & endurance)– Decreased function of internal organs (esp. Heart/ Lungs)

“Over 85%+ of the global population operates in a state of dehydration.”Mayo Clinic

How much water do I need?

Bodyweight (kgs) x 0.04 litres per day

85kg person x 0.04 litres = 3.4 litres per day

Action & Process: purchase 2 x 1.5l bottles of water every day on the way to work. Better still, order them to work or send someone else out to get them.

Fuelling your body

On a superficial level, calories & macronutrients

provide a framework to eating

in a way that will fuel your body for a

purpose

Fuelling Your Body

Both a very complicated and a very simple subject

Calories = Unit of Energy Calorie Baseline = 15 x your bodyweight in lbs

 Lose weight = Calorie Baseline – 500kcals per day (weekly deficit of 3500)

Gain Weight = Calorie Baseline + 500kcals per day (weekly surplus of 3500)Stay the same = Calorie Baseline (give or take)

Macronutrients

Protein, Carbohydrates & FatsFor a balanced diet 3: 2: 1 High Protein, Moderate Carbohydrate, Low Fat 50% Protein / 30% Carbohydrate / 20% Fat

Watching What You Eat

• The first thing you have to do is get out your phone and do some calculations:

• Calculate your Calorie Need (Calorie Baseline tailored to your goal)

• Calculate your Macronutrients using the following technique…

Macronutrient Calculations

85kg man looking to lose weight => 85 x 2.2 = 187lbs

 187 x 15 = 2805kcals (Baseline) => -500kcals => 2305kcals per day  

Protein 2305kcals x 50% (0.5) = 1,152kcals => Divide by 4 to give grams => 288g/day 

Carbs 2305 x 30% (0.3) = 691kcals => Divide by 4 to give grams => 173g/day 

Fat 2305 x 20% (0.2) = 461kcals => Divide by 9 to give grams => 51g/day

ACTIONS AND PROCESSES

Useful ToolsBe Aware of what you are eating on a daily basis

 • Look at the back of the foods you buy.• Start using a calorie conscious cookbook to prepare

meals from• Download a food tracker app - plenty around• Do a food diary for 21 days to get a grip with what you

are eating and whether it is helping you to your goals

Get more active

Fitness does not have to be in the gym… it can be anything you like that raises your heart rate, moves your limbs and strengthens your

body 

NHS guidelines suggest c.90mins of “moderate” or c.75mins of “vigorous” cardiovascular exercise per week, in addition to 2 sessions

that strengthen your core, lower and upper body

The most important thing is that you enjoy yourself - if you enjoy exercise you are

more likely to continue it over time!

Play Tennis, Play FootballWalk to Work, Cycle to work

Join a Gym, Play Golf

Actions & Processes Think about what you might like to do, and then commit to do it

for just 21 days

If you want a change…

You have to make a change!

Sustainable fitness IS possible!

Making significant and sustainable improvements in your health and fitness doesn’t have to involve re-inventing the wheel or

a complete regime change! 

Make small commitments to yourself that you can action on a day-to-day basis: the small things all add up and will leave

you feeling fitter and healthier in just 9 short weeks

#SHAUNSTAFFORDFITNESS @SHAUNSTAFFORD