Strength Training
2 days a week at minimum
3 examples of moderate aerobic activity
What is brisk walking, bike riding, swimming, dancing, yard work, etc. (anything that gets you a little breathy)
This nutrient helps build and repair muscle.
What is protein
Give one example of a practice that helps calm the nervous system down.
What is deep breathing, physical activity/exercise, meditation, etc.
Standing up and moving for 5 minutes every hour helps prevent this.
What is stiffness or pain
Demonstrate 1 exercise that can strengthen your shoulder muscles.
What is shoulder press, side raises, front raises, push ups, dips, anything that involves a press/push/raise.
What is the heart.
Eating these types of grains (like brown rice or oats) helps digestion and energy.
What are whole grains
This breathing technique is Erik's favorite for reducing stress.
What is 4-7-8 breathing
Demonstrate how to properly lift an object off the floor.
What is get as close as possible, bend at hips and knees (keeping a neutral back), and lifting with your legs.
List 3 benefits of performing strength training
What is prevents injury/illness, improves function/performance, improves sleep, improves memory, weight management, decrease insulin use in diabetic individuals, improved mood, etc.
How much time daily should be spent performing moderate aerobic activity?
What is 20-30 minutes each day
This vitamin, found in oranges and peppers, supports immune health
What is Vitamin C
You are working in the kitchen of Chef Ramsey's new restaurant he opened up in Cincinnati. He begins yelling at you for overcooking the salmon. Give one example of how you could manage your stress in a POSITIVE way.
What is breathing techniques, take a quick break, mindfulness, etc.
One way to reduce workplace stress is to set this type of healthy personal limit.
What is a boundary
You should wait this many hours before working the same muscle group again.
What is 48 hours
This is a good test you can do to gauge how hard you are working during cardio training
What is the talk test
These are the two main types of fats - one is healthy, one is not.
What are unsaturated and saturated fats
Chronic stress increases this hormone, sometimes called the "stress hormone"
What is cortisol
This is the technical name for setting up your work environment (e.g., chair, computer screen, etc.) to make sure you have good posture and prevent pain/injury.
What is ergonomics
Lifting weights helps prevent this condition that weakens bones with age. (especially women)
What is osteoporosis
This is considered normal blood pressure.
What is 120/80 mmHg
This nutrient is important for maintaining blood pressure, joint health, and temperature regulation.
What is water?
This popular method involves focusing on the present moment without judgement.
What is mindfulness?
Demonstrate how to properly move a weighted object from a chair in front of you to a chair behind you.
What is get as close as possible, slightly squat down (keeping good posture), lift and bring object as close to you as possible, turn around, get as close as possible to chair, slightly squat down and place object