Fitness & Nutrition 101Fitness & Nutrition 101

Gina BackesGina Backes

Richard NagleRichard Nagle

GoalsGoals

What are your specific health goals?What are your specific health goals?– Weight Loss? How much?Weight Loss? How much?– Fitness? Are you training for an event?Fitness? Are you training for an event?– Diabetes control? Diabetes control? – Want to learn how to eat healthy?Want to learn how to eat healthy?

Goals are necessary to measure succes.Goals are necessary to measure succes.

How do you measure success?How do you measure success?

The scale isn’t the The scale isn’t the only way to measure.only way to measure.

Loss of inches is Loss of inches is often more noticable.often more noticable.

Improved energy can Improved energy can be a measure.be a measure.

The Trinity of HealthThe Trinity of Health

Sleep

ExerciseNutrition

8 hours of sleep per night.8 hours of sleep per night.

80% nutrition / 20% exercise80% nutrition / 20% exercise

NutritionNutrition

Don’t follow a named diet. NAMED DIETS FAIL.Don’t follow a named diet. NAMED DIETS FAIL.Everyone should be on a high quality multivitamin.Everyone should be on a high quality multivitamin.Eat 5 to 6 times a day. Every 2-3 hours. Eat 5 to 6 times a day. Every 2-3 hours. Eat protein, fat, and carbs each meal.Eat protein, fat, and carbs each meal.Eat as much raw food as possible.Eat as much raw food as possible.80% of your success is based on your diet.80% of your success is based on your diet.Sedentary person needs 60% carbs, 20% protein, and Sedentary person needs 60% carbs, 20% protein, and 20% fat.20% fat.To start out, remove all bad foods from your cupboards, To start out, remove all bad foods from your cupboards, fridge, freezer. Throw out white bread, cookies, chips, fridge, freezer. Throw out white bread, cookies, chips, ice cream, crackers, pasta, etc. Purge your home of ice cream, crackers, pasta, etc. Purge your home of temptation. temptation.

Food DiaryFood Diary

A 2008 study of over 1600 men and women A 2008 study of over 1600 men and women show those who write down what they eat have show those who write down what they eat have twice as much success in weight loss goals.twice as much success in weight loss goals.

Grab a steno book for a couple bucks, or add an Grab a steno book for a couple bucks, or add an app to your Iphone or Android.app to your Iphone or Android.

Great websites for tracking your food intake. Great websites for tracking your food intake.

Favorite food diary has both Android and Favorite food diary has both Android and Website resources (www.myfitnesspal.com)Website resources (www.myfitnesspal.com)

This is REALLY going to increase your successThis is REALLY going to increase your success

Understanding DigestionUnderstanding Digestion

Mouth Saliva – begins the processMouth Saliva – begins the processStomach Acid – turns solid food into soft Stomach Acid – turns solid food into soft digestable massdigestable massSmall Intestine- enzymes break down soft mass Small Intestine- enzymes break down soft mass into fatty acids, glucose, and amino acidsinto fatty acids, glucose, and amino acidsSmall Intestine – the villi are little finger like Small Intestine – the villi are little finger like projections that line the walls of the small projections that line the walls of the small intestine. They are how nutrients are captured intestine. They are how nutrients are captured and distributed to the blood stream. and distributed to the blood stream. Large Intestine – what’s left of the food we eat Large Intestine – what’s left of the food we eat gets turned into solid waste and evactuated.gets turned into solid waste and evactuated.

Understanding MetabolismUnderstanding Metabolism

Metabolism – The energy needed to perform daily body Metabolism – The energy needed to perform daily body functions, measured in calories. (Actually, kilo calories.)functions, measured in calories. (Actually, kilo calories.)How many calories do you need?How many calories do you need?Specifically, a calorie is the amount of energy, or Specifically, a calorie is the amount of energy, or heatheat, it , it takes to raise the temperature of 1 gram of water 1 takes to raise the temperature of 1 gram of water 1 degree Celsius (1.8 degrees Fahrenheit). degree Celsius (1.8 degrees Fahrenheit). 1g carbs = 4cal, 1g protein = 4 cal, 1g fat = 9 cal1g carbs = 4cal, 1g protein = 4 cal, 1g fat = 9 calIf you lit a Big Mac on fire (575cal), it would have the If you lit a Big Mac on fire (575cal), it would have the energy to raise the tempurature of 151 gallons of water energy to raise the tempurature of 151 gallons of water 1.8 degrees fahrenheit. (enough water to fill a small 1.8 degrees fahrenheit. (enough water to fill a small hottub)hottub)

Glycemic IndexGlycemic Index

((www.glycemicindex.comwww.glycemicindex.com))Not just for diabetics. Can help you understand Not just for diabetics. Can help you understand foods that are good for you to eat.foods that are good for you to eat.You WANT low glycemic foods.You WANT low glycemic foods.Must AVOID high glycemic foods.Must AVOID high glycemic foods.High = white flour foods like, bread, pasta, rice, High = white flour foods like, bread, pasta, rice, cookies, crackers, potatoes, and more.cookies, crackers, potatoes, and more.Low = high fiber foods like sweet potatoes, Low = high fiber foods like sweet potatoes, vegetables, some fruits, whole grains, beans vegetables, some fruits, whole grains, beans and legumes.and legumes.

Good vs. Bad Good vs. Bad

There are good fats and bad fats.There are good fats and bad fats.– Bad: Saturated, TransBad: Saturated, Trans– Good: Polyunsaturated, MonounsaturatedGood: Polyunsaturated, Monounsaturated

There are good proteins and bad proteins.There are good proteins and bad proteins.– Bad: Whey Concentrate, Soy ConcentrateBad: Whey Concentrate, Soy Concentrate– Good: Whey IsolateGood: Whey Isolate– Complete: Animal vs. VegetableComplete: Animal vs. Vegetable

There are good carbs and bad carbs.There are good carbs and bad carbs.– Bad: High glycemic foodsBad: High glycemic foods

White flour, white bread, white rice, potatoes, pastaWhite flour, white bread, white rice, potatoes, pasta– Good: Low glycemic foodsGood: Low glycemic foods

High fiber foods like beans, whole grains, and vegetables.High fiber foods like beans, whole grains, and vegetables.

Nutrition LabelsNutrition Labels

This is an absolute MUST!This is an absolute MUST!

Avoid Saturated and Trans Avoid Saturated and Trans fats, Cholesterol, and fats, Cholesterol, and Sodium.Sodium.

Increase dietary fiber.Increase dietary fiber.

An athletic person needs An athletic person needs 40% carbs, 40% protein, 40% carbs, 40% protein, and 20% fats.and 20% fats.

At The Grocery StoreAt The Grocery Store

Shop along the outer edges of the store. The Shop along the outer edges of the store. The processed food is in the center, where the raw processed food is in the center, where the raw foods are along the edge.foods are along the edge.Buy more raw vegetables and fruits, lean meats Buy more raw vegetables and fruits, lean meats like chicken breasts and fish, shop organic if you like chicken breasts and fish, shop organic if you can.can.Avoid cookies, crackers, pop, coffee, bread, Avoid cookies, crackers, pop, coffee, bread, pasta, candy, traditional snacks. pasta, candy, traditional snacks. If you must have bread, pasta, or crackers, at If you must have bread, pasta, or crackers, at least buy whole grain versions that have more least buy whole grain versions that have more fiber.fiber.

ShakeologyShakeology

Nutrition simplified. 70 Nutrition simplified. 70 healthy ingredients. 1 healthy ingredients. 1 glass.glass.Healthiest meal of the Healthiest meal of the day.day.Improves weight loss, Improves weight loss, energy, digestion, and energy, digestion, and cholesterol.cholesterol.Low glycemic, helps Low glycemic, helps diabetics, especially type diabetics, especially type 2 diabetics.2 diabetics.

AccountabilityAccountability

Food Diary Food Diary Get a coach that can help guide youGet a coach that can help guide youFind an accountability partnerFind an accountability partnerWeigh in or measure once a weekWeigh in or measure once a weekWrite on post it notes what your fitness Write on post it notes what your fitness goal is, and post it at eye level on your goal is, and post it at eye level on your bathroom mirror, the fridge, the inside of bathroom mirror, the fridge, the inside of the front door, your bedroom door, etc.the front door, your bedroom door, etc.Give yourself a “cheat” meal once a week.Give yourself a “cheat” meal once a week.

ExerciseExercise

The importance of heart rate for fat loss.The importance of heart rate for fat loss.

Cardio, HIIT, or Strength Training.Cardio, HIIT, or Strength Training.

All combined yield best results.All combined yield best results.

Cardio burns mostly fat.Cardio burns mostly fat.

HIIT is High Intensity Interval Training, HIIT is High Intensity Interval Training, which burns both fat and glucose.which burns both fat and glucose.

Strength training builds muscle and burns Strength training builds muscle and burns mostly glucose. mostly glucose.

Aerobic vs. AnaerobicAerobic vs. Anaerobic

Fat Burning vs. Glucose BurningFat Burning vs. Glucose Burning

Why are they different or even important?Why are they different or even important?

The best workouts do both of these.The best workouts do both of these.

How do you maximize these results?!How do you maximize these results?!

Beachbody WorkoutsBeachbody Workouts

Post Workout Nutrition!Post Workout Nutrition!

To maximize your workout results, and your To maximize your workout results, and your muscle gains, and your weight loss goals, you muscle gains, and your weight loss goals, you MUST EAT AFTER YOU WORKOUT!MUST EAT AFTER YOU WORKOUT!What you eat is IMPORTANT.What you eat is IMPORTANT.You must get protein PLUS carbs. Carbs MUST You must get protein PLUS carbs. Carbs MUST be those bad carbs we talked about. The be those bad carbs we talked about. The yummy ones. High glycemic carbs. yummy ones. High glycemic carbs. The ratio of carbs to protein should be either 2/1 The ratio of carbs to protein should be either 2/1 or 4/1. 2/1 means more muscle gain, 4/1 means or 4/1. 2/1 means more muscle gain, 4/1 means more fat loss.more fat loss.

Crack Juice! (Results & Recovery)Crack Juice! (Results & Recovery)

40g carbs40g carbs10g protein10g proteinSodium & Sodium & PotassiumPotassiumL-ArgenineL-ArgenineL-GlutamineL-GlutamineCreatineCreatineNumerous other Numerous other vitamins like vitamins like Vitamin C and Vitamin C and E, plus more.E, plus more.

4 to 1 ratio of 4 to 1 ratio of carbs to proteincarbs to proteinReplenishes Replenishes sodium and sodium and potassiumpotassiumL-argenine L-argenine increases cell increases cell absorbtionabsorbtionL-glutamine helps L-glutamine helps muscles healmuscles healCreatine helps Creatine helps muscle retain muscle retain necessary water necessary water for healingfor healing

PlateausPlateaus

Everyone hits plateaus. It’s normal.Everyone hits plateaus. It’s normal.

Here’s what’s going to happen . . . You’re Here’s what’s going to happen . . . You’re going lose a lot of weight in a few months, going lose a lot of weight in a few months, then you’ll hit that plateau. You may not then you’ll hit that plateau. You may not believe this, but you’ll probably need to believe this, but you’ll probably need to increase your calories. Review your increase your calories. Review your program with your coach for ideas of how program with your coach for ideas of how to break through this plateau.to break through this plateau.

SleepSleep

Sleep is when your body repairs itself.Sleep is when your body repairs itself.

Sleep is how your body recovers.Sleep is how your body recovers.

Sleep improves memory.Sleep improves memory.

Sleep improves metabolism.Sleep improves metabolism.

Sleep prevents occupational injury.Sleep prevents occupational injury.

Sleep improves hypertension, stress levels, and Sleep improves hypertension, stress levels, and hormone levels.hormone levels.

Sleep fights the onset of disease and illness.Sleep fights the onset of disease and illness.

Your Free Personal CoachesYour Free Personal Coaches

Gina Backes – (309-314-6380)Gina Backes – (309-314-6380)– www.beachbodycoach.com/onefitonewww.beachbodycoach.com/onefitone– www.teambeachbody.com/onefitonewww.teambeachbody.com/onefitone– www.onefitone.comwww.onefitone.com

Richard Nagle – (630-605-6966)Richard Nagle – (630-605-6966)– www.beachbodycoach.com/richardjnaglewww.beachbodycoach.com/richardjnagle– www.teambeachbody.com/richardjnaglewww.teambeachbody.com/richardjnagle– www.richthediabetic.comwww.richthediabetic.com

Online ToolsOnline ToolsUnderstanding the Nutrition LabelUnderstanding the Nutrition Label– (www.fda.gov/food/labelingnutrition/consumerinformation/ucm078889.htm)(www.fda.gov/food/labelingnutrition/consumerinformation/ucm078889.htm)

Glycemic IndexGlycemic Index– ((www.glycemicindex.comwww.glycemicindex.com))

Work Out With You (WOWY)Work Out With You (WOWY)– ((www.teambeachbody.com/onefitonewww.teambeachbody.com/onefitone))– ((www.teambeachbody.com/richthediabeticwww.teambeachbody.com/richthediabetic))

MyFitness PalMyFitness Pal– ((www.myfitnesspal.comwww.myfitnesspal.com))

Caloric NeedsCaloric Needs– ((www.mayoclinic.com/health/calorie-calculator/NU00598www.mayoclinic.com/health/calorie-calculator/NU00598))

Nutrition DataNutrition Data– (nutritiondata.self.com)(nutritiondata.self.com)

These will be emailed to class participants based on sign up sheet that These will be emailed to class participants based on sign up sheet that people sign when they arrive at the event.people sign when they arrive at the event.