"High on Endorphins"
"Huff'n on the Endo"
These “feel-good” chemicals are released during exercise and can mimic the euphoria of drug or alcohol use.
What are:
Endorphins
"You've got to be Kidneying"
Aside from the kidneys, Alcohol use also damages these four major organs involved in metabolism and nutrition. Name One.
What are:
Pancreas, Liver, Brain, Heart
"Pro-bono Publico"
This Macro originates from the Greek word "proteios," which means "primary" or "of first rank.
What is:
Protein
The Following workouts work what primary area/ muscles?
FLAT BENCH DUMBBELL PRESS INCLINE DUMBBELL FLIES VARIATED PUSH-UPS: UNDERHAND PUSH UPS ON BENCH, WIDE ARM PUSH UPS ON BENCH, DIAMOND PUSH UPS ON GROUND, CELLIES (SHORT QUICK PUSH UPS ON GROUND)
What is/are:
Chest/ Pecs
"Bad and Boujee"
Eating Healthy is Too Expensive.
Name one reason this is false:
Shop sales, and clip coupons, Stick to your grocery list, Don’t go to the store hungry, Stock up on staples — such as brown rice, whole-wheat pasta, dried beans and lentils, and frozen vegetables — when on sale, Look high and low for better deals as many expensive items are placed at eye level, Avoid pre-washed, pre-cut, individual servings of produce as they are often more expensive
"Buh-Bye Night Owls"
Exercise can help improve this common sleep disorder experienced during early recovery.
What is:
Insomnia
*************DAILY DOUBLE***************
"I gotta stay hy-y-y-y, y-y, y-y, hydrated"
True or False?
Simple Rule: You should drink half your body weight in fluid ounces of water per day.
*************DAILY DOUBLE***************
TRUE!
"Let's be Curvy, Hold the Scurvy!"
This Vitamin can mostly be found in Citrus fruits (oranges, lemons, grapefruits), Berries (strawberries, raspberries, blueberries), Kiwi, Papaya, Mango.
What is:
Vitamin C
The Following workouts work what primary area/muscles?
DUMBBELL BENT OVER ROWS, WIDE GRIP LAT PULLSDOWNS, REVERSE GRIP LAT PULLDOWNS, OVERHAND CABLE ROWS, CLOSE GRIP ROW
What is/are:
Back/Lats
"GLUTEus MINimus"
Everyone should follow a gluten-free diet.
Name one reason why this is false:
Unless you have celiac disease or gluten intolerance, there's no need to avoid gluten. Whole grains like wheat offer key nutrients, including fiber and B vitamins. Though gluten-free diets are trendy, any weight loss likely comes from cutting processed, high-calorie foods—not from avoiding gluten itself.
"Dope AF"
This “reward” chemical in the brain is often released during both substance use and exercise, playing a key role in motivation and pleasure.
What is:
Dopamine
"Caff-Fiend"
the FDA has cited up to _____ milligrams* of caffeine intake per day is safe for most healthy adults.
What is
400mg
"That's one expensive storage Unit"
One gram of this macronutrient provides 9 calories of energy—more than any other nutrient.
What is:
Fat
"LEGstatic"
Name 3 Exercises for your Legs:
Whate are:
DUMBBELL SQUATS, BOX JUMPS, BODY-WEIGHT WALKING LUNGES, BODY WEIGHT SISSY SQUATS, DUMBBELL LUNGES, DUMBBELL CALF RASIES, ETC.
"You aren't always what you eat"
Eating fat will make you fat.
Name two reasons why this is false:
Fat is essential for health, supporting organ protection, cell function, growth, and vitamin absorption. The fear of fat is outdated. Instead of avoiding it, focus on heart-healthy unsaturated fats like nuts, avocados, and olive oil, and reduce intake of saturated and trans fats found in fatty meats and full-fat dairy.
"Catch a Fade or Run 2 Shade"
This hormone, often called the "fight-or-flight" chemical, is released inside the endocrine system in response to stress, increasing heart rate and energy availability.
What is:
Adrenaline
"I can't get no, satisfaction"
This type of fat is heart-healthy and found in foods like olive oil, avocados, and nuts.
What is:
Unsaturated Fat
"Lemme hear you say this shhh is bananas
b-a-N-A-n-a-s."
This mineral/electrolyte helps regulate water balance in and out of cells and is crucial for heart rhythm.
What is:
Potassium
*************DAILY DOUBLE***************
Match the Following exercises with the corresponding body parts: (Abs), (Shoulders), (Arms).
1. OVERHEAD DUMBBELL PRESSES, SEATED SIDE RASIES, SEATED FRONT RASISES
2. DUMBBELL CURLS, OVERHEAD TRICEP EXTENSIONS, ALTERNATING STANDING HAMMER CURLS
3. FLOOR CRUNCHES, PLANK HOLDS, CABLE ROPE CRUNCHES
*************DAILY DOUBLE***************
1. (Shoulders) OVERHEAD DUMBBELL PRESSES, SEATED SIDE RASIES, SEATED FRONT RASISES
2. (Arms) DUMBBELL CURLS, OVERHEAD TRICEP EXTENSIONS, ALTERNATING STANDING HAMMER CURLS
3. (Abs) FLOOR CRUNCHES, PLANK HOLDS, CABLE ROPE CRUNCHES
"I'm a Barbie Girl, in a Carb-free World"
Avoid carbs if you want to lose weight.
Name two reasons why this is false:
The low-carb diet trend led to weight loss by cutting processed carbs, but it unfairly blamed all carbs, including healthy ones like fruit and whole grains. Eliminating entire food groups is risky, as it may cause nutrient deficiencies. A balanced diet is safer and more sustainable for long-term health.
"Glyco-psycho"
This hormone plays a role in regulating blood sugar levels and metabolism. Diabetics with Type-2 diabetes often exhibit low levels of this hormone.
What is:
GLP-1 (glucagon-like peptide-1)
"Same, Same but Different"
Addiction to sugar or carbs in recovery is called this, when one unhealthy behavior replaces another.
What is:
a Cross-Addiction or Transfer addiction
"Defense is the best Offense"
This fat-soluble vitamin, crucial for calcium absorption, is often deficient in those with opioid addiction.
What is:
Vitamin D
"C.Y.O.S on the stage"
Create Your Own Split over a 7 day period allowing for adequate rest of each muscle before re-training.
400pts = Creating a split
200pts = per upper body, lower body, abs workout + recovery time (24hrs for abs) (24-48hrs) for upper body. (72 hrs) for legs.
"C.Y.O.M in the magazines"
Create Your Own Myth or think of a myth regarding fitness and Diet.
Name three reasons why it is false.
400pts = Creating a myth
200pts = per reason its false