Published on September 23, 2014
ICmproovemrepnt Woarrrioar Fittneess presents: Wellness AWESOMENESS ! 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
Access Corporate Wellness invites you to discover everything you need to take your life to the next level! Oola University* 7 Week Program Plus a Bonus week
Corporate Wellness into Awesomeness. Corporate Wellness Programs(eMedicard) Corporate Wellness Conference Brochure. Corporate wellness ppt. Login or Join.
Corporate Wellness is getting more recognized and supported as a way to decrease corporate health care cost, ... Corporate Wellness into Awesomeness.
Sustainable Awesomeness and the (Real) ... STRONGER and MORE into the wellness ROI soup? ... Trends in Corporate Wellness in China;
1. Wellness Coaches USA Announces Successful Webinar Featuring Product Demo Wellness Coaches USA, one of the top onsite Corporate Wellness Companies, is ...
Corporate Wellness by VASA Fitness, Sandy, Utah. 269 likes · 5 talking about this · 103 were here. Multi-faceted HIPAA compliant Corporate Wellness...
Welcome to Cummins Fitness ! We offer personalized fitness training services and corporate wellness initiatives that garner exceptional results.
Corporate Wellness. by arvidtillmar. on Oct 28, 2014. Report Category: Documents. Download: 0 Comment: 0. 1. views. Comments. Description . Download ...