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!