Health & Fitness Workshop Dustin & Megan Haywood Beach Body Coaches, Personal Trainer & Turbo Kick Certified
Jul 01, 2015
Health & Fitness Workshop
Dustin & Megan HaywoodBeach Body Coaches, Personal Trainer & Turbo Kick
Certified
Nutrition 101
• What does clean eating mean?• The “Dirty Dozen” Organic vs. Not• Eat This/Not That• Eating Healthy on a Budget• The Power in Preparation• The 80/20 Rule
What does “Eating Clean” mean?
• Try to eat a natural as possible• Avoid White products-sugars, white flours,
highly processed foods• If you can’t pronounce or understand the
ingredient-don’t eat it!• Go back to great grandma’s ways-the garden,
home cooked meals from scratch
The “Dirty Dozen”
What should I eat?
Cont’d
• 100% whole wheat versus White Bread• Make sure food high in Protein and
Nutrients/Avoid Empty Calories• Eat Carbs earlier in the day=Fuel• Protein & Fiber will keep you full longer• Eat within an hour of waking & every 2-3
hours (5 smalls meals a day)• Don’t Drink your Calories (video)
Eating Healthy on a Budget
• Compare Prices (I do AlDI’s First then Buehlers or Walmart
• Don’t use coupons unless you need it
The Power in Preparation
• Plan meals for week out in advance• Make a list for store & stick with it!• Empty junk out of cupboards & stock with only
healthy food • Keep healthy snacks in your purse & desk
drawer• Prepare Food the night before
The 80/20 Rule
• You can & will not be perfect all of the time• If you eat healthy 80% of the time you can
afford to “cheat” 20%• Look at your week in advance & decide when
you really want to cheat• This is a lifestyle-not a diet
Final thoughts….
• Your Body is a Temple 1 Corinthians 6:19-20Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.
You need to eat healthy & workout so that you feel good & can live a long & productive life-don’t do it to look good-looking good will just be a side affect.
Summer Fitness Ideas
• Attend a fitness Class (Megan offering every Tuesday evening 6pm – Here at New Life)
• Meet a Friend to walk/run• Do an at home workout program/join an
online group (such as P90X, 21 Day Fix)• Sign up to Run a 5K+• Just get moving! (Swim, Bike, Ultimate Frisbee, Golf)
New Life 5/10K
• August 16th
• 8am• Register online at PremierRaces.com
• *Hand out Coach to 5K or 10K plans
Running Trivia
• 1 Mile Fun Run – 1 mile• 5k – 3.1 miles• 10k – 6.2 miles
• Half Marathon – 13.1 miles• Marathon – 26.2 miles
• Ultra Marathon – Anything over 26.2 miles
Typical Running GearPlaylists
HatsHeart Rate Monitors
IdentificationSocks
Cell PhonesPain Relief
Chafing CreamSun Screen
Night Wear (Reflective)
Shoes
Shorts
Undergarments
Water Bottles
Magazines
Watches
Gloves
Shirts
Mp3 Players
Headphones
Hydration/Fuel Belt
Mace
Ice Baths
Ice Packs
Sunglasses
Rain Jackets
Tights
Compression Socks
Sweat Bands
GPS
How to pick the right shoes
How to pick the right shoes(for Running)
Wet Foot Test
NetutralOverpronationSupination (underprontation)
Gait
Cushioning | Stability | Motion Control
3 Types of Running Shoes
www.RoadRunnerSports.com
Staying Hydrated
Drink ½ your bodyweight in ounces of water everyday
*More if you are working out hard Or running outside
What to eat
Questions?
• Drawing for Door Prize• Pick up 5/10K plans, Business cards on table,
Purchase Sample Packets of E&E or Shakeology
• Stay for a FREE workout!