Shoshin RyuShoshin RyuTraining/NutritionTraining/Nutrition

For a quality lifeFor a quality life

OverviewOverviewSeveral diets can give you wt loss but Several diets can give you wt loss but at what cost to your health?at what cost to your health?

increase triglycerides from additives, prepared foodsincrease triglycerides from additives, prepared foods

wt loss without lower % body fatwt loss without lower % body fat

rebound weight gainrebound weight gain

wt loss with increased risk of heart disease, etc.wt loss with increased risk of heart disease, etc.

We want diet/training schedule that will We want diet/training schedule that will optimize our health not just focus on one optimize our health not just focus on one thingthing

Simple CardiacSimple CardiacRisk EvaluationRisk Evaluation

Measure you waist 1 inch above Measure you waist 1 inch above your belly button. In inches, your belly button. In inches, male/femalemale/female

<31 / <28 Very low risk<31 / <28 Very low risk

31-39/28-35 Low risk31-39/28-35 Low risk

40-47/ 35-43 High risk40-47/ 35-43 High risk

>47/ >43 Very high risk>47/ >43 Very high risk

% Body Fat% Body FatGoal for Men <10%Goal for Men <10%

elite: <6 % elite: <6 % Goal for Women <20%Goal for Women <20%

elite: <15%elite: <15%Based on caliper testing. Whole body Dexascans give different readings and Based on caliper testing. Whole body Dexascans give different readings and are generally 5% higher. are generally 5% higher.

InflammationInflammation

Current understanding is low grade Current understanding is low grade inflammation leads to:inflammation leads to:

Diabetes, Accelerated aging, osteoporosis, heart disease, Diabetes, Accelerated aging, osteoporosis, heart disease, stroke, cancer, hypertension, Alzheimer’s, hearing loss, stroke, cancer, hypertension, Alzheimer’s, hearing loss, kidney disease and deceases longevity. kidney disease and deceases longevity.

InflammationInflammationLow grade inflammation comes Low grade inflammation comes from:from:

Saturated fats, obesity, low fiber diet, low omega-3, trans Saturated fats, obesity, low fiber diet, low omega-3, trans fats, high glycemic diets (sugar), sedentary lifestyle, fats, high glycemic diets (sugar), sedentary lifestyle, periodontal disease, smoking, hypertension, high blood periodontal disease, smoking, hypertension, high blood sugar, alcoholsugar, alcohol

thus we want to limit these to limit thus we want to limit these to limit inflammatory response and increase inflammatory response and increase healthhealth

OverviewOverviewWe will look at nutrition, then We will look at nutrition, then exercise and how to use our exercise and how to use our current knowledge to lead to best current knowledge to lead to best results - fit, healthy, lean person results - fit, healthy, lean person who is at low risk for the diseases who is at low risk for the diseases that limit our lifestyle & lifespan. that limit our lifestyle & lifespan. And that increases the quality of And that increases the quality of our life.our life.

ExampleExampleGrowth Hormone (GH) helps keep your Growth Hormone (GH) helps keep your muscle mass and limits body fat. A large muscle mass and limits body fat. A large amount of GH is released after you go to amount of GH is released after you go to sleep and after intense training.sleep and after intense training.Insulin binds same receptors as GH and Insulin binds same receptors as GH and thus blocks its effectiveness. thus blocks its effectiveness. Thus eating sugary foods or even fruit prior Thus eating sugary foods or even fruit prior bedtime is counter productive to having a bedtime is counter productive to having a lean healthy body. lean healthy body.

Nutrition: Nutrition: OverviewOverview

Glycemic Index [GI] & Load [GL]Glycemic Index [GI] & Load [GL]Natural foodsNatural foodsBalanceBalanceFrequency of mealsFrequency of mealsSupplementsSupplements

High Glycemic DietHigh Glycemic Diet

Blood sugar level is dashed line, Insulin level is line of circular dotsBlood sugar level is dashed line, Insulin level is line of circular dots

High Glycemic DietHigh Glycemic DietHigh sugar level increases High sugar level increases inflammationinflammationHigh sugar level increases insulin High sugar level increases insulin release which lower sugar level release which lower sugar level and causes low energy & craving and causes low energy & craving for more sugarfor more sugar

Low Glycemic DietLow Glycemic Diet

Low Glycemic DietLow Glycemic DietLow glycemic diet keeps insulin Low glycemic diet keeps insulin from being released thus from being released thus

limits low energy levels limits low energy levels (you feel better)(you feel better)

limits cravingslimits cravingslimits high sugar levels = limits high sugar levels = inflammationinflammation

Low Glycemic DietLow Glycemic DietGlycemic Index means rate at which Glycemic Index means rate at which body absorbs sugarsbody absorbs sugarsGlycemic Load is total amount of Glycemic Load is total amount of sugar absorbedsugar absorbed

Thus ice cream is low glycemic since fats slow ingestion - it Thus ice cream is low glycemic since fats slow ingestion - it has high sugar load and thus not desirablehas high sugar load and thus not desirable

Low glycemic index AND load are needed Low glycemic index AND load are needed to control insulinto control insulin

Low Glycemic DietLow Glycemic Diet

Glycemic index/load Glycemic index/load for some foods. for some foods. * means * means they are very goodthey are very good

go on line for go on line for complete listscomplete lists

Natural foodsNatural foodsOur digestive systems have taken Our digestive systems have taken thousands of years to adapt to thousands of years to adapt to eating what we caught and picked. eating what we caught and picked. Eat organic, free range, grass feed as Eat organic, free range, grass feed as much as possible. Not much as possible. Not processed foods, baked goods, processed foods, baked goods, canned goods.canned goods.

Eat Omega-3 eggs - Eat Omega-3 eggs - chickens feed flaxseeds instead of chickens feed flaxseeds instead of corn/ graincorn/ grain

Natural foodsNatural foodsAVOID: AVOID:

Avoid artificial additives, preservatives.Avoid artificial additives, preservatives.Avoid Processed foods - boxed, bakedAvoid Processed foods - boxed, bakedFarm raised fish or “Atlantic”Farm raised fish or “Atlantic”Fat free yogart/ice cream (added sugar) Fat free yogart/ice cream (added sugar) AlcoholAlcoholSugar and grainsSugar and grains

How much How much of each of each food type food type should you should you eat? eat? BalanceBalance

BalanceBalanceWater: consume 1/2 your body wt in Water: consume 1/2 your body wt in Oz.Oz.

160 lbs person = 80 oz water/ day160 lbs person = 80 oz water/ day

Veggies: chose fresh over frozen, Veggies: chose fresh over frozen, frozen over canned when possible. Eat frozen over canned when possible. Eat carbohydrates with protein or fat, not carbohydrates with protein or fat, not alone.alone.Protein: limit portion to 4-6 oz = size Protein: limit portion to 4-6 oz = size of your palm, three times per dayof your palm, three times per day

BalanceBalanceFruits: 2x’s per day, avoid eating at Fruits: 2x’s per day, avoid eating at night, eat with protein or fat night, eat with protein or fat (fruit/hand full of nuts OR (fruit/hand full of nuts OR fruit/1 oz string cheeze)fruit/1 oz string cheeze)

Fats: limit amounts, choose healthy Fats: limit amounts, choose healthy typestypesGrains: very limited amounts and only Grains: very limited amounts and only after intense exercise after intense exercise

thus no rice, pasta, bread, crackers, thus no rice, pasta, bread, crackers, baked goods, boxed or bagged foodsbaked goods, boxed or bagged foods

Protein Protein SupplementsSupplements

Limit to once per dayLimit to once per dayWhey protein onlyWhey protein onlyShakes rather than barsShakes rather than barsLow or no sugar types, only stevia Low or no sugar types, only stevia as sweeteneras sweetener (raise insulin levels least of all artificial (raise insulin levels least of all artificial sweeteners)sweeteners)

Artificial Artificial SweetenersSweeteners

Don’t use - they keep you liking Don’t use - they keep you liking sweet tastes you miss out on the sweet tastes you miss out on the sweet taste in Almonds for examplesweet taste in Almonds for exampleThey raise insulin level - which is They raise insulin level - which is big part of what we want to avoid!!!big part of what we want to avoid!!!So no sodas - diet or otherwiseSo no sodas - diet or otherwiseIf you must use - stevia raises insulin the leastIf you must use - stevia raises insulin the least

FatsFatsFish: Alaskan Salmon, fresh tuna, Fish: Alaskan Salmon, fresh tuna, sardinessardinesSeeds: flax, sunflowerSeeds: flax, sunflowerNuts: almond, pecan, walnuts, Nuts: almond, pecan, walnuts, almond butteralmond butterNO: NO: fried foods, margarine, palm oil, high fat dairyfried foods, margarine, palm oil, high fat dairy

Steak? 1-3x’s per month is fine, limit red meatSteak? 1-3x’s per month is fine, limit red meat

BalanceBalanceEat every 3-4 hrs. Usually this Eat every 3-4 hrs. Usually this means 3 meals with two snacks in means 3 meals with two snacks in between.between.Chew your food, enjoy the tasteChew your food, enjoy the tasteWhen you eat - eat. Don’t watch When you eat - eat. Don’t watch TV, read paper, drive to work.TV, read paper, drive to work.Stop before you feel fullStop before you feel full

BalanceBalanceCarbs are for energy for mm/brainCarbs are for energy for mm/brainProtein is building block of tissue, Protein is building block of tissue, immune systemimmune systemFats building block of hormones, Fats building block of hormones, satiety, cell walls, transport of water satiety, cell walls, transport of water soluble vitaminssoluble vitaminsFind balance of these in YOUFind balance of these in YOU

ExamplesExamplesLean protein:Lean protein:Eggs, chicken, fresh water fish, low fat dairy, lean beef, Eggs, chicken, fresh water fish, low fat dairy, lean beef, shellfish, tofu for females (soy increase estrogen in men - thus increasing body fat)shellfish, tofu for females (soy increase estrogen in men - thus increasing body fat)

Healthy fats:Healthy fats:almonds, ground flax seed, pecans, pine nuts, pumpkin seeds, almonds, ground flax seed, pecans, pine nuts, pumpkin seeds, walnuts, avocado, olive oil, sesame oil, canola oilwalnuts, avocado, olive oil, sesame oil, canola oil

Veggies: Veggies: artichokes, asparagus, broccoli, cabbage, carrots, brussel sprouts, artichokes, asparagus, broccoli, cabbage, carrots, brussel sprouts, cauliflower, green beans, mushrooms, onions, tomato, yellow squash, zucchinicauliflower, green beans, mushrooms, onions, tomato, yellow squash, zucchini

Fruits:Fruits: apples, berries, citrus (limited), grapes, peaches, pears, plums. Dried - apples, berries, citrus (limited), grapes, peaches, pears, plums. Dried - apricotes, prunesapricotes, prunes

Grains/legumes: Grains/legumes: barley, brown rice, Quinoa, Steel cut oats, wheat barley, brown rice, Quinoa, Steel cut oats, wheat germ, garbanzo beans, lentils, mung beans, soybeans - women onlygerm, garbanzo beans, lentils, mung beans, soybeans - women only

Breakfast Breakfast ExamplesExamples

Protein shake: Protein shake: 8 oz almond milk, blueberries, 8 oz almond milk, blueberries, flaxseed, 1 tsp low fat Greek yogurt, low sugar whey protein flaxseed, 1 tsp low fat Greek yogurt, low sugar whey protein powder, 1 tsp almond butter, +/_ kale or green pepper powder, 1 tsp almond butter, +/_ kale or green pepper

Omelette: Omelette: 1 egg, 5 egg whites, 1 tsp olive oil, 1 oz 1 egg, 5 egg whites, 1 tsp olive oil, 1 oz low fat cheese, lots of veggieslow fat cheese, lots of veggies

Eggs, 5 oz. turkey sausage, 1 piece Eggs, 5 oz. turkey sausage, 1 piece fruitfruitParfait: Parfait: 1 cup nonfat cottage cheese, 1 cup fruit, 1 cup nonfat cottage cheese, 1 cup fruit, handful nutshandful nuts

Lunch/DinnerLunch/Dinner6 oz grilled chicken breast, 3 oz sun 6 oz grilled chicken breast, 3 oz sun dried tomatoes, 2 cups steamed dried tomatoes, 2 cups steamed veggie, 2 tsp parmesan cheeseveggie, 2 tsp parmesan cheeseChicken Salad: Chicken Salad: 6 oz boiled chicken, salad, with 6 oz boiled chicken, salad, with vinaigrette dressingvinaigrette dressing

Filet Mignon, Filet Mignon, 6 oz sauteed mushrooms, salad or yam6 oz sauteed mushrooms, salad or yam

Peanut Noodle: Peanut Noodle: 1 cup spinach or protein enriched 1 cup spinach or protein enriched wheat pasta, 1/4 cup peanut butter, tsp soy sauce, 1/2 tsp olive wheat pasta, 1/4 cup peanut butter, tsp soy sauce, 1/2 tsp olive oil, 1/4 cup water oil, 1/4 cup water

SnacksSnacksOne hand full of nuts with appleOne hand full of nuts with appleOne oz cheese with pearOne oz cheese with pear1 tbsp almond butter on celery1 tbsp almond butter on celeryAlways eat Carbo snack with fatAlways eat Carbo snack with fatHard boiled eggHard boiled egg

SupplementsSupplementsEating healthy as listed here should Eating healthy as listed here should give you plenty of vitamins and give you plenty of vitamins and micronutrients. micronutrients.

Question of quality of food we are now getting due to soil Question of quality of food we are now getting due to soil depletion and perhaps a multivitamin should be considereddepletion and perhaps a multivitamin should be considered

Consider 4 mg fish oil high in omega Consider 4 mg fish oil high in omega 3 each day for heart [3 each day for heart [add 400-800 IU of Vit E for add 400-800 IU of Vit E for antioxidant to counter the fish oil oxidation]antioxidant to counter the fish oil oxidation]

Consider an anti-oxidant like Consider an anti-oxidant like Curcumin Curcumin

Life Extension is quality source for supplimentsLife Extension is quality source for suppliments

SupplementsSupplements

Men: consider a prostate Men: consider a prostate supplementsupplementPost menopausal women should Post menopausal women should speak to their physician about HRTspeak to their physician about HRT

ConsiderConsiderReading a book or two on Low Reading a book or two on Low GI/GLGI/GLConsider Magazine “Clean Eating”Consider Magazine “Clean Eating”

This is not 100% of what to eat but has many good recipes This is not 100% of what to eat but has many good recipes you can modifyyou can modify

Consider sources of meal ideas Consider sources of meal ideas from on linefrom on line

This is about YOUThis is about YOUYOU are eating clean to be healthy. YOU are eating clean to be healthy. You are not eating to make anyone You are not eating to make anyone else happy - assume responsibility else happy - assume responsibility for your body. for your body. Your body is forged in the fire of Your body is forged in the fire of your will.your will.

TrainingTraining

Perfect is enemy of good - Perfect is enemy of good - just cause you ate just cause you ate one bad meal doesn’t mean you should eat poorly rest of the day. Training is the one bad meal doesn’t mean you should eat poorly rest of the day. Training is the same. same.

Establish pattern of exercise first Establish pattern of exercise first then make daily then increase then make daily then increase intensityintensity

TrainingTraining

Can’t exercise you way to thinnessCan’t exercise you way to thinnessEmphasize intensity over durationEmphasize intensity over durationTrain anaerobically as well as Train anaerobically as well as aerobicallyaerobically

Anaerobic Anaerobic Anaerobic exercise has been Anaerobic exercise has been shown to lower blood pressure, shown to lower blood pressure, cholesterol, risk of diabetes and cholesterol, risk of diabetes and body fatbody fatMax heart rate intervals with 4 min Max heart rate intervals with 4 min at max heart rate shown to at max heart rate shown to decrease risk of death from decrease risk of death from disease.disease.

VOVO22 Max Max= maximal oxygen consumption= maximal aerobic capacity= maximal oxygen consumption= maximal aerobic capacity

Expensive equipment needed to Expensive equipment needed to evaluateevaluate

Costs often $75 for testing.Costs often $75 for testing.

Studies show it to be independent Studies show it to be independent indicator of death riskindicator of death riskIf you can get to highest level, >42, If you can get to highest level, >42, then your risk is very low. then your risk is very low.

ExerciseExerciseExcellent anti-oxidantExcellent anti-oxidantPositively affects hormone levels to Positively affects hormone levels to induce lean muscleinduce lean muscleIncreases life span, quality of lifeIncreases life span, quality of lifeThree basic programs follow:Three basic programs follow:

Training: Training: very beginnervery beginner

Training: Training: getting theregetting there

Training: Training: getting seriousgetting serious

HIIT SetsHIIT SetsHIIT = High Intensity Interval HIIT = High Intensity Interval TrainingTrainingCan do sprints, elliptical, treadmill, Can do sprints, elliptical, treadmill, or most often best choice or most often best choice stationary bike/ indoor cyclestationary bike/ indoor cycleMax efforts - need heart rate Max efforts - need heart rate monitor to evaluate efforts. monitor to evaluate efforts. Polar is good Polar is good company. company. www.polar.fi/enwww.polar.fi/en

HIIT SetsHIIT SetsMax heart rate: bike or run or elliptical Max heart rate: bike or run or elliptical as hard as you can for 3 minutes after as hard as you can for 3 minutes after 10 minute warm up. Note your heart 10 minute warm up. Note your heart rate during and after to get max HR. rate during and after to get max HR.

Goal: 4 minutes of Goal: 4 minutes of training above your max training above your max heart rate minus 5 beatsheart rate minus 5 beats

HIIT SetsHIIT SetsStart out after warming up:Start out after warming up:

16x30 secs max effort with 30 sec 16x30 secs max effort with 30 sec restrestIn time move on to 8x45 sec max In time move on to 8x45 sec max effort with 45 sec resteffort with 45 sec restoptional: move on to 6x1 min max optional: move on to 6x1 min max effort with 1 minute rest effort with 1 minute rest

rest is slowing down but going fast enough your HR does drop too far thus rest is slowing down but going fast enough your HR does drop too far thus take too long to get back to near maxtake too long to get back to near max

HIIT SetsHIIT SetsAt home: consider indoor cycle At home: consider indoor cycle ~$800 to $1500~$800 to $1500Join gym: use the Spin Classes 2-3 Join gym: use the Spin Classes 2-3 times per week - as primary HIIT times per week - as primary HIIT sets sets Be creative and make good things Be creative and make good things happenhappen

Lifting notesLifting notes1-5 reps of 80-90% max = power1-5 reps of 80-90% max = power6-10 reps of 67-85% max = 6-10 reps of 67-85% max = hypertrophyhypertrophy>10 reps of < 67% max = mm >10 reps of < 67% max = mm enduranceenduranceFor our needs 8 reps is nice number to For our needs 8 reps is nice number to use at 80% of max. Then after 1 week use at 80% of max. Then after 1 week increase reps to 10, then 12, then go increase reps to 10, then 12, then go back to 8 reps at higher wt.back to 8 reps at higher wt. higher wt with low reps higher wt with low reps gives increase injurygives increase injury

Shoshin Shoshin TrainingTraining

Use Class time for:Use Class time for:Intense effortsIntense efforts

Learning to relax and go fasterLearning to relax and go faster

Balance the hard and the softBalance the hard and the soft

Moving slowly with increased controlMoving slowly with increased control

Agility and suppleness Agility and suppleness

Technique/skill trainingTechnique/skill training

Shoshin TrainingShoshin Training

Use personal training time:Use personal training time:Perfect form, lines, explosive speedPerfect form, lines, explosive speedMental training - meditationMental training - meditation

this too has been shown to increase quality of life and this too has been shown to increase quality of life and longevity. Lower cholesterol and risk of heart diseaselongevity. Lower cholesterol and risk of heart disease

read “3 Minute Meditator” to self startread “3 Minute Meditator” to self start

FlexibilityFlexibilityRange of motion around a jointRange of motion around a joint

focus on:focus on:butterflies - for triangle chokebutterflies - for triangle choke

plow for back flex - can’t be stacked easilyplow for back flex - can’t be stacked easily

hip drops - for psoas - increase power from hip rotationhip drops - for psoas - increase power from hip rotation

downward dog - for calf to increase power in punchdownward dog - for calf to increase power in punch

splits for higher kickssplits for higher kicks

trunk twisters for more punching powertrunk twisters for more punching power

Whole Body Whole Body CircuitsCircuits

These will not likely get your heart These will not likely get your heart rate near max but can be adjunct rate near max but can be adjunct or on the road training tool. Do or on the road training tool. Do some or all:some or all:Pull ups, abd wheel, burpees with 3 push-ups moving to side Pull ups, abd wheel, burpees with 3 push-ups moving to side between each, lunges +/- wts, kiba jumps, biceps curls with between each, lunges +/- wts, kiba jumps, biceps curls with bands, plank, triangle catches (on back pull legs in and up as bands, plank, triangle catches (on back pull legs in and up as if to catch a persons head in triangle choke), flurries against if to catch a persons head in triangle choke), flurries against BOB, 20 kicks, 20 punches in very low kibadachi. Repeat 2-3 BOB, 20 kicks, 20 punches in very low kibadachi. Repeat 2-3 times. times.

TravelingTravelingFinds ways to eat heathy - ask for Finds ways to eat heathy - ask for extra veggies instead of extra veggies instead of potatoes/rice. Have salad with potatoes/rice. Have salad with chicken and oil/vinegar dressing.chicken and oil/vinegar dressing.Stay at a place with a gym - use it.Stay at a place with a gym - use it.Bring some food with youBring some food with you

PeriodizationPeriodizationIncreasing efforts with time then rest Increasing efforts with time then rest Take a rest week every 8 weeks - this Take a rest week every 8 weeks - this means nothing intense. Focus on your means nothing intense. Focus on your SR Art - work on developing/ refining SR Art - work on developing/ refining it. it. Then start back a little easy and build Then start back a little easy and build up again, to beyond last time.up again, to beyond last time.

Big Training PictureBig Training PictureHIIT = high intensity interval HIIT = high intensity interval trainingtrainingResistance training - wts, circuitsResistance training - wts, circuitsShoshin Ryu training - gives Shoshin Ryu training - gives suppleness, speed, coordination, suppleness, speed, coordination, agilityagilityFlexibilityFlexibilityZazen or MediationZazen or Mediation

Big PictureBig Picture

Nothings tastes as good as Nothings tastes as good as LEAN feels or as lasts as long LEAN feels or as lasts as long as a healthy life is!as a healthy life is!Making training and eating right a Making training and eating right a habit!habit!

Thank You for your time and attention! Thank You for your time and attention!