common diet & movement problems and simple resolutions: a typical employee
TRANSCRIPT
CORPORATEWELLNESS DAY@ COMPANY X
C O M M O N D I E T A N D M O V E M E N T P R O B L E M S A N D S I M P L ER E S O L U T I O N S : A T Y P I C A L E M P L O Y E E
According to a study of more than 1,000 Irish employees,only one-third of respondents said they took therecommended weekly level of exercise for a healthylifestyle.
In addition, four in 10 office-bound workers admittedto not being physically active at all during theirworking day
When thinking about exercise, see whichcategory you fall into in your daily trainingroutine.
Are you a weight-lifter, who accesses thephosphagen system?
Are you the interval trainer, who accessesthe glycogen system?
Are you a long distance trainer, who usesmore of the aerobic respiration system?.
systemsTraining Energy
These are all naturally occurring systems within our body so its important thatwe train ALL of these systems frequently in our training regime to have an
adequate balance
movementFunctional
This is an element of training that should not be overlooked. It is important to train the body in itsnatural functions that it was designed to do.
SquatDeadlift
Push
123
Example Movement Daily Function
- Sitting/standing up- Bend/Picking something up
- Opening a Door/Putting something on shelf
Other examples:- Pull- Jumping- Landing
A squat a day keeps the physio away....
PROBLEMSCommon Anatomical
This is one of the most common occurring anatomical problems,namely caused by excessive sitting - office desk, car, couch.
The outcome of this produces weak glutes and hamstrings, weakabdominal muscles and frequently causes lower back pain.
As you can see from the pictures below, the movement of thepelvis has a knock on effect in the upper spine (thoracic) causing aforward head position.
Pelvic Tilt
PROBLEMSCommon Anatomical
Weak ScapsFrom the picture, you can see the scapular anatomy.
This area of the body usually becomes tight andunder-active due to the hunched seated positionadopted by people at work.
The result of this is a forward shoulder and headposition.
MODELBasic Training
Active MobilityWarm Up
Strength(FunctionalMovement)
Conditioning(Aerobictraining)
Static MobilityCool Down
Is this how you structure your training?
The way you move and the positions you acquire throughoutthe day have a direct impact on your overall health.
It turns out that sitting with a rounded back, standing withyour lumbar spine overextended, walking with your feetturned out, or squatting incorrectly can, overtime, wreakhavoc on your overall quality of life.
WorkoutsSample
Beginner Intermediate Advanced
Strength
Conditioning
10 x Static lunge10 x Bench dips3 SETS
10 x Walking lunges10 x Dips3 SETS
10 x Bulgarian Squat10 x Ring dips5 SETS
5 x Burpees10 x Air Squats50 x Skips3 ROUNDS
10 x Burpees10 x Kettlebell Swings50 x Skips5 ROUNDS
10 x Burpee Box Jump10 x Push Press50 x Double Unders5 ROUNDS
WorkoutsSample
Beginner Intermediate Advanced
Strength
Conditioning
10 x Single Leg Hinge10 x Kettlebell Row3 SETS
10 x Single Leg Hinge10 x Kettlebell Row5 SETS
10 x Single Leg Hinge10 x Kettlebell Row5 SETS
5 x Deadlift10 x Pull Ups5 SETS
10 x Kettlebell Swings10 x Walking Lunge10 x 10 Metre Shuttle3 ROUNDS
10 x Kettlebell Swings10 x Walking Lunge10 x 10 Metre Shuttle5 ROUNDS
10 x Thrusters10 x Box JumpsRun 250m5 ROUNDS
Studies conducted in Ireland showthat two out of three Irish adults,
and one in four primaryschoolchildren, are overweight or
obese
Set tangible and realistic goals – there needs to be a measurable start and end point.- GOAL 1: I want to lose weight is ok but I want to aim to lose 1kg a week, going from 70kg to 64kg is better.- GOAL 2: I want to have more energy is ok but by the end of the challenge I want to be sleeping 8 hours pernight and not having my 4pm slump is better.
Use the notebook to track your progress as you go. BEFORE pictures and tape measurements are a fantastictool to track changes. The scale can be unreliable at times.
Start cleaning out the house and office desk area.! Remember these are the places you spend the most time atso it is so important you keep them temptation-free.! Stop thinking of junk food and desserts as a 'treat' andsalads as 'virtuous'.
Each week, pencil in any upcoming events/nights. Everyone is entitled to a cheat here and there, the goal here isto prepare and work around it - keep to your plan before and get back in gear the day after.
Change just one big thing. Focus more attention on adding positive habits VS denying yourself. If you are keento lose weight then I suggest you start with sugar — it's a really tough one, but in my experience quitting sugarhas the greatest impact.
PLANIt starts with a
Let food be thy medicine...
goalSet your
Have a think about why exactly you are doing this lifestyle challenge because if the reason doesn't resonate, it will be hard to stayconnected. The why is the driving force.
Think back to changes you have made in the past that have been most successful and which you have also maintained long term to helpyou decide how you are going to approach the challenge.
Find your balance, i.e what you are going to do 80-90% of the time that will keep you on track, while at the same time allowing yousome sanity.
Long term success is all about habits and mindset. When temptation hits, remember: the food will always be there. There is noelement of urgency, no missed opportunity.
You have to also consider your starting point and your end goal - What tools or resources do you have to have in place to get you to yourend, How exactly are you going to get from start to finish? - when and how will you track your progress?
Bonus: Tell someone what your goal is and have them keep you accountable.
When you make a promise, it makes youaccountable.
FUELFood is
Pre Workout Post WorkoutDuring Workout
In the three hours before your workout,you’ll want to eat something that helps you:• sustain energy;• boost performance;• hydrate;
1 SCOOP PROTEINPOWDER/1 CUP OF VEGGIES/
1-2 CUPPED HANDFULS OF CARBS(BERRIES OR A BANANA WORKGREAT)/1 THUMB OF FATS (LIKE
MIXED NUTS OR FLAXSEEDS)/LOW-CALORIE BEVERAGELIKE WATER OR UNSWEETENED
ALMOND MILK
Goals of nutrition during exercise:• stay hydrated;• provide immediate fuel;• boost performance;• preserve muscle; and• improve recovery.
Ideal for athletes doing long, intensetraining bouts, multiple daily trainingsessions, and/or people trying to gain
significant amounts of mass.
EXERCISE LASTING LESS THAN 2 HOURS:HYDRATION
EXERCISE LASTING MORE THAN TWOHOURS: LOOK FOR SOME PROTEIN ANDSOME CARBS FOR EVERY HOUR AFTER
THE INITIAL TWO HOURS
Proposed benefits of good post-workoutnutrition include:• Improved recovery• Less muscle soreness• Increased ability to build muscle• Improved immune function• Improved bone mass• Improved ability to utilize body fat
Post-workout nutrition requires two things:Protein to aid in protein synthesis
Carbohydrates to help replace muscleglycogen (and to enhance the role of
insulin in transporting nutrients into cells)
TURKEY BURGERVEGETABLES
RICEWATER
MENU?What's on the
Breakfast Lunch Dinner
In a blender combine:- 1 cup almond milk- 1.5tbsp almond butter- tbsp flax seeds- 1 frozen banana- water (if needed)
Scrambled Egg (2-3)SpinachSmoked salmon 50g
PorridgeMade on water - 45-50gramsAlmond MilkCinnamon/Flaxseed/VanillaEssenceBlueberriesOption (drizzle of honey)
Combine 2/3 cooked, choppedchicken, diced celery, 1/2 cupgrapes, 1.5 heaped tbsp greekyog, 1/2 tsp curry powder. Serveon slice of rye bread.
Stir 2 dash tabasco into 1 tbspyogurt. Spread on corn tortilla andtop with 100 grams cookedturkey, 1/4 cup rocket, 1/4 mangosliced. Serve with salad
Homemade SoupSlice of Rye Bread with smokedsalmon, sliced tomatoes andavocado
1 tbsp sour cream spread oversalmon. Place in the oven for 18mins @ 180.Serve with 1 cup cooked broccoli, 1cup cooked green beans,Dessert: 3/4 cup cottage cheesemixed with chopped cashew nutsand blueberries.
Homemade Beef burger, Sweetpotato fries and side salad.Use lettuce leaf instead of bun.
Frittata with spinach, onion, baconand minced turkeyServe with side salad
