PREVIEW OF INFORMATION PROVIDED DURING PRESENTATIONS AND ONE-ON-ONE CONSULTS
FITNESS AND EXERCISE
A large percentage of people say they do not have time to exercise, and though the recommendation is to do a minimum of 30 minutes a day of cardiovascular exercise, most people dread the idea and do less than 30 minutes a week. A person may watch two hours of television a day, and when asked "Do you have time to exercise?" respond, "No," but ,somehow, they always have time for television. A paradigm shift is required, and quick five minute intervals three to five times a day of exercise can begin to help reach the minimum exercise requirements for adults.
BENEFITS OF EXERCISE (in depth detail during in house presentation; this is a brief overview) controls blood pressure burns fat and calories decreases stress by producing neuro-chemicals associated with relaxation utilizes blood sugar and improves insulin sensitivity in diabetics detoxifies by improving circulation through the lymphatic system helps arthritis by improving circulation to joints where there is limited blood flow: synovial fluid and joint mobility
CALORIES BURNED IN 30 MINUTES Walking: 150-220 calories CALORIES IN ONE 12 oz. Cola: 220 calories and has 9-12 teaspoons of sugar per 8 ounces of soda
CARBOHYDRATE TO PROTEIN RATIO: If not following a Paleo Diet, which has less carbohydrate per meal than the regular 45g/carbs/meal, the following is initiated. Initial dietary changes include: 1g of protein to 3g of high fiber, low glycemic index carbohydrate both protein and carbohydrates assist in glycogen recovery post exercise Glycogen is energy stored both in the liver and muscles to be used during activity which helps with stamina Enough Glycogen stores keep you from crashing out during exercise; it is like a car's gasoline to keep you going Lower glycemic index (GI) carbohydrates such as lentils can help prolong exercise time/stamina compared to higher glycemic foods such as baked potatoes or simple sugars, such as candy
TESTS: Endurance testing (cycling) 0.5g of carbohydrates per pound of body weight from low glycemic index foods provides longer exercise time than from high GI food Example: a 200 pound female would need approximately 100g of carbohydrates (we are not talking about simple sugar carbohydrates)
THE MORE TRAINED THE MUSCLE, THE MORE IT IS ABLE TO STORE GLYCOGEN untrained muscle can store--- about 13 grams of glycogen per 3.5 ounces of muscle trained muscle can store------ about 32 grams of glycogen per 3.5 ounces of muscle