"Flex Your Sobriety: Fitness & Recovery for the Win!"
Complete the following Phrase: "No Pain, No ____"
What is Gain.
"Process This"
These industrial creations, are made with little to no whole foods, and often contain high amounts of added sugar, salt, fat and artificial additives. I'm Talking to you Coke, Twinkies, and Doritos.
What are:
Ultra-Processed Foods
"Proper Prior Protein Prevents Pitiful Poor Performance"
This amount of daily protein intake should be sufficient for a 170lb female who would like to gain muscle while living a very active lifestyle.
What is:
A Minimum of 119 Grams daily. Anything over is acceptable.
"Myth or Lift?"
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.
LIFT!
"Luscious locks are key for this former Disc Jockey!"
You'll find this personal trainer at RNFT on Mondays/Thursdays @ 11am ;)
Who is:
D.J Lynam AKA "DJ the DJ"
"Hold the Door, This babe is SORE! Rest is great, but give her ONE thing MORE!"
One type of recovery technique for soreness.
What are:
Movement, Hydration, Stretching, Massage,
Sauna/ Ice bath.
*************DAILY DOUBLE***************
"2 Tired, 2 Weak, 2 Sick, and waaaaaay 2 Lame Guuuuuurl!"
Name 2 negative health risk as a result of eating ultra-processed foods on a regular basis.
*************DAILY DOUBLE***************
"Burn baby Burn"
This term represents the total number of calories your body burns in a 24-hour period.
What is:
Total Daily Caloric Expenditure (T.D.C.E)
or
Total Daily Energy Expenditure (T.D.E.E)
"One Size Fits ALL"
When it comes to diet and exercise routines, there is ONLY one solution for everyone's goals.
MYTH!
No, there isn't a one-size-fits-all diet that works for everyone. Individual responses to food vary greatly due to factors like genetics, gut bacteria, and lifestyle. What works well for one person may not work for another.
"Fever Dream"
This WNBA player and record-breaking NCAA basketball star became known for her deep three-point shots and electrifying performances at the University of Iowa.
Who is:
Caitlyn Clark
3 Benefits of incorporating Fitness/Exercise Routines alongside your Recovery Journey
What are:
Exercise helps build healthy routines, You’ll sleep more soundly, You’ll heal your body and mind, Working out offers an outlet for anger, Being active makes it easier to de-stress and weather a crisis, Exercise builds self-confidence, Exercise helps alleviate stress, anxiety and promotes creativity.
"What could go wrong?"
A vegan diet is a type of diet that excludes all animal products, including meat, poultry, fish, eggs, dairy, and honey. It focuses on plant-based foods like fruits, vegetables, legumes, nuts, and grains.
Lacking protein? "Lettuce" figure out which type of protein supplement best fits this diet.
What is:
Soy Protein
"What's ur Type"
What daily suggested protein percentages match up with the corresponding body types. (30%+), (35%-40%),(25%+)
Endomorphs:
Mesomorphs:
Ectomorphs:
Endomorphs: (35%-40%)
Mesomorphs: (30%+)
Ectomorphs: (25%+)
"O, O, O, Ozempiiiiiiiic, Auto-farts!"
While Ozempic is primarily used for weight-loss, it has recently gained attention as a diabetes medication.
MYTH!
Studies have shown that it can lead to significant weight loss in individuals with type 2 diabetes and obesity. However, it is important to note that Ozempic is not approved for weight loss alone and its use for this purpose should be discussed with a healthcare professional.
"Hasta la vista, baby"
This Austrian-born bodybuilder became a 7-time Mr. Olympia champion, starred in The Terminator, and later served as the Governor of California.
Who is:
Arnold Schwarzenegger
"Cardio is Hardio, lets burn Fat in this Scenario!"
Sara is 20 years old, she's walking on an 10 degree incline treadmill at 3mph. Her current heart rate is between 120bpm and 140bpm. She's walking, she's talking and she's in THIS ZONE!
What is:
Zone 2 A.K.A Steady State Cardio (Fat Burning Zone)
"Hey I just met you, and this is crazy, so here's my macros, so prep it maybe?"
Scenario:
Karen is headed to the grocery store and you're the manager on shift. Karen is trying to meal prep for the first time and expects you to give her the best customer experience. Instead of complaining, she wants some explaining! Give Karen 3 tips for a successful shopping trip.
Establish a meal prep routine by setting aside an hour twice a week to cook proteins in bulk. Organize tools and containers ahead of time for efficiency. Plan meals, shop with a list, and buy modestly at first to avoid waste. Focus on balanced meals—protein, healthy carbs and fats, plus plenty of veggies. Keep snacks simple and purposeful. Stick to your grocery list to stay on budget and avoid impulse buys. Experiment with recipes and spices to prevent boredom. Eat at consistent times to support routine and determine how much food you truly need throughout the week.
"Fast to last, a secret from the Past"
These two types of fasting have been around since the dawn of time. Can you say what they are, the difference how they affect your metabolism?
Intermittent fasting: (up to 48 hrs) , which involves cycling between periods of eating and voluntary fasting on a regular schedule, doesn't typically have this effect and may even improve metabolic health. In fact, some studies suggest that intermittent fasting can lead to weight loss and improved insulin sensitivity, both of which are linked to a healthier metabolism.
Prolonged Fasting: Abstaining from all food and caloric beverages for an extended period, typically 48 hours or more. Benefits: Enhanced autophagy (cellular repair), potential for metabolic reset, and may help with weight loss and blood sugar levels. Risk: Potential side effects like hunger, dizziness, fatigue, and the need for careful hydration to avoid dehydration.
"Split or Quit?"
Does the following exercise routine allow for adequate rest of each muscle group before re-training?"
Example 1:
Day 1: Chest
Day 2: Back
Day 3: Legs (Quds and Calves)
Day 4: Arms (Biceps/Triceps)
Day 5: Shoulders
Day 6: Legs (Hamstrings and Glutes)
Day 7: Rest
LIFT!
"Gym-NASTY!"
With a total of over 30 Olympic and World Championship medals, this American gymnast is considered one of the greatest of all time.
Who is:
Simone Biles
"Peace and Serenity, Greece and Longevity"
Ikaria, Greece, is one of the world's five "Blue Zones," areas identified for their exceptionally high number of centenarians and overall healthy, long-lived populations. Name one of each aspect of their 1. Diet, 2. Lifestyle, 3. Environment, and 4. Community.
"Balling on a Budget"
No Money? No Problem! This program is for people with low-income who meet federal income eligibility rules and want to add to their budget to put healthy and nutritious food on the table.
What is:
Cal-Fresh, EBT, Food Stamps.
"Micro's are small but they ain't hard to find"
Name 3 vitamins/micronutrients and where to find them in foods.
Water Soluble Vitamins Vitamin B1 Vitamin B2
Vitamin B6 Vitamin B12 Vitamin C Folic Acid
Fat Soluble Vitamins: Vitamin A Vitamin D Vitamin E Vitamin K
Minerals: Calcium, Potassium, Sodium, Iron, Zinc
Water
"Trick Question?"
Skipping meals can help you lose weight?
If you answer LIFT: explain why and how this can also be a MYTH?
If you answer MYTH: explain why and how this can also be a LIFT?
MYTH:
Skipping meals is generally not an effective or healthy strategy for weight loss and can lead to various negative consequences. While it might seem like a simple way to reduce calorie intake, it can actually backfire by slowing down your metabolism and increasing cravings, potentially leading to overeating later. CAN LEAD TO CRAVINGS.
LIFT:
Intermittent fasting (IF) offers several potential health benefits, including weight loss, improved insulin sensitivity, and reduced risk factors for heart disease. It may also promote cellular repair and longevity, potentially slowing down the aging process. Furthermore, some studies suggest that IF can boost immunity and improve sleep patterns. CAN LEAD TO PROPER WEIGHT LOSS IF ESSENTIAL NUTRIENTS ARE ACHIEVED DAILY.
"She's From another Planet!"
Before winning Wimbledon five times, this tennis legend earned a degree in business and later launched an interior design firm—showing her power on and off the court.
Who is:
Venus Williams