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