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Improvement Warrior Fitness presents: Corporate Wellness AWESOMENESS! By Jason Yun, CSCS, NSCA-CPT, CISSN, FMS, USAW, YFS Kick Wellness to the curb and learn how to become Awesome at your job with these simple biohacks of Health, Nutrition & Fitness!

Corporate Wellness into Awesomeness

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Jason Yun gives a presentation to a group of Humana employees on how to be awesome in life and at their jobs. With fitness at the office, nutrition, health, and mindset hacks. To view all notes and downloads and things mentioned in this presentation please visit http://www.improvementwarriorfitness.com/humana Services offered: Group Fitness (Bootcamp- Hilliard, Downtown) http://www.ImprovementWarriorFitness.com Athletic Revolution-Hilliard http://www.athleticrevolutionhilliard.com Improvement Warrior Yoga http://www.ImprovementWarriorYoga.com LBN Online Strength & Fitness Workouts http://www.lbnonlinefitness.com Mindtamer http://www.Mindtameronline.com Prograde Nutrition Supplements http://jasonyun.getprograde.com Follow me on Twitter http://twitter.com/YunTraining Friend me on Facebook http://facebook.com/YunTraining Join our Facebook Fan Page http://www.facebook.com/ImprovementWarriorFitness Join our Athletic Revolution Facebook Fan Page http://www.facebook.com/AthleticRevolutionHilliard Watch my videos http://www.youtube.com/YunTraining Connect with me on LinkedIN http://www.linkedin.com/in/jasonyun

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Page 1: Corporate Wellness into Awesomeness

Improvement Warrior Fitness presents:Corporate WellnessAWESOMENESS!

By Jason Yun, CSCS, NSCA-CPT, CISSN, FMS, USAW, YFS

Kick Wellness to the curb and learn how to become Awesome at your job with these simple biohacks of Health, Nutrition

& Fitness!

Page 2: Corporate Wellness into Awesomeness

Who am I and Why Should You Care?

❖ Fitness business owner since 2007

❖ Certified PT, CSCS, CISSN, KBA, YFS, YSAS, Fit Mom

❖ Was picked by CityPulse magazine in Columbus as one of the top 53 young professionals you should know.

❖ Consider myself the human Guinea pig. 2011 and on…..

❖ Some of the things talk about- don’t believe me- do your own research

❖ Improvement Warrior

Page 3: Corporate Wellness into Awesomeness

What we are going to be talking about today!

❖ Corporate Awesomeness 3 steps:

❖ Healthy body- Fitness

❖ Nutrition

❖ Mindset

❖ You can find any videos, downloads, notes, bonuses for this presentation at

❖ improvementwarriorfitness.com/humana

Page 4: Corporate Wellness into Awesomeness

Healthy BODY @ Work

Page 5: Corporate Wellness into Awesomeness

Healthy Body- Office- Sitting

❖ Most offices people sit—— Danger! Up to 12 hours a day sitting. Work, commute, meals, tv, computer…..

❖ Sitting is the new smoking

❖ Research showing linked to all kinds of health problems: 43 reviewed studies increase colon, endometrial, lung cancer

❖ cancer, CVD, diabetes, hypertension, depression.

❖ Each hour of sitting takes 21.8 minutes off life expectancy. 11 min. cig.

❖ Metabolism down- burn 50 calories less per hour.

❖ an hour of exercise can’t undo negative effects of 8 hr sit.

❖ Inflammation goes up!

Page 6: Corporate Wellness into Awesomeness

What you need to do- Biohack Sitting

❖ Standing desk- How to stand (coming next)- (treadmill)

❖ Swiss Ball- alternate

❖ Timers- 2 hour rule—- Can’t be Sedentary more insulin resistant- less you move!

❖ Little Walks- Doesn’t matter where

❖ On the phone a lot- headset wireless- walk around

❖ get a pedometer

Page 7: Corporate Wellness into Awesomeness

Posture Needs Work

❖ Dangers of bad posture❖ Kyphosis

❖ Get your eyes checked. Can’t see computer screen can lead to bad posture. ❖ Starring at computer screen for

hours on end…. 15 minute rule.

❖ How to sit 101

Page 8: Corporate Wellness into Awesomeness
Page 9: Corporate Wellness into Awesomeness

How to stand correctly ❖ How to stand with good posture

❖ Shoes—

❖ tripod, abs, butt, pelvis, head in-line

❖ reminders

❖ rubber bands

❖ timers

❖ sticky notes

❖ ‘Fitness’ while you stand……

Page 10: Corporate Wellness into Awesomeness

‘Tricks’ to improvement ‘the damage’

❖ It is damage-

❖ misaligned spine- damages other bone, muscle, organ—leading to….. back, knee, hip, joint pain— especially bad for kids….

❖ trigger points- myofascial. Sitting, standing, sendatary lifestyle, not enough sleep. Build up over time: asymmetries: injury: pain

❖ Self massage— Foam Roller, Lacrosse ball, tennis ball

❖ Everybody needs one…. Benefits????

❖ Quick routine….

Page 11: Corporate Wellness into Awesomeness

‘Strength’ @ the Office❖ Breathing

❖ Importance of breathing: Health: Well being: Posture

❖ Techniques:

❖ Belly Breathing

❖ Ujiyya

❖ Warrior breath

❖ Apps

Page 12: Corporate Wellness into Awesomeness

‘Strength’ @ the office part 2

❖ Yoga Routine for energy and revival and STRESS RELEASE!!

❖ Improvement Warrior Yoga Flow

❖ Balance Flow

❖ Full yoga practice on web page

Page 13: Corporate Wellness into Awesomeness

‘Strength’ @ the office part 3

❖ ‘Stretching’ Routine

❖ Resistance bands are your friend

❖ Quick Fitness Routine- Isometrics

Page 14: Corporate Wellness into Awesomeness

The ‘Fitness’ Pyramid❖ Fitness at a gym, studio or at home…. Needs to

be priority

❖ weight loss vs. fat loss

❖ YOUR Pyramid is wrong!!!

❖ We have all these things to choose from: Lift weights, cardio, aerobics, interval training, yoga, HIT, Nutrition, stress reduction, mobility work, foam rolling——

❖ so much to do..so little time…..

Page 15: Corporate Wellness into Awesomeness

Fix the Pyramid ❖ Nutrition

❖ Lift Weights- 3-4 times a week

❖ Yoga 3 times a week

❖ Cardio- CHUCK IT!

❖ Regeneration- Foam rolling, mobility— 5-7 days a week.

❖ Even better— Combined Weight Training & intervals.

Page 16: Corporate Wellness into Awesomeness

Nutrition At Office❖ What if it’s all been a big, fat lie

❖ fat vs carbs- do your own research. Current recommendations - 60% CHO, 20% protein

❖ 1994- ADA- Upped to 60-70% CHO- 97-07 diabetes rate doubled in USA.

❖ Your brain- 3-5% weight, uses 25% of total energy (kcal). 60% of brain is made up of fat.

❖ DHA- Omega-3

❖ Cholesterol- 25% of it in brain. Die without. Every cell can make.

❖ The good, the bad, the ugly….. Statins.

❖ Triglycerides and fatty acids

❖ AGE’s-

❖ Metabolic Syndrome

❖ waist- 40/35” (europe standards is 37/31.5)

❖ Triglyceride levels 150 mg/dl or higher

❖ HDL C— less then 40/50

❖ BP- 130/85 or on medication

❖ Fasting glucose- 100 or use of medication for hyperglycemia

Page 17: Corporate Wellness into Awesomeness

Saturated Fat❖ Most important

❖ Preferred fuel source over glucose. preferred source for heart

❖ No study has every linked sat fat to CHD ( or cholesterol). It was all a hypothesis (read Why we get fat: Ancel Keys- 7 countries)

❖ Bones need it to put calcium in bone and not arteries.

❖ Raises good HDL and Good LDL

❖ Lowers triglycerides

❖ Sources:

❖ BAD FATS: Vegetable Oils, Visceral Fat (what is it)

Page 18: Corporate Wellness into Awesomeness

Why everybody should be Gluten-Free

❖ Gluten and Grains- is it the cause of the obesity epidemic?

❖ Celiac and gluten sensitivity. non-gluten sensitive

❖ Wheat- the new OJ?

❖ 99.5 yards-

❖ Blood sugar— higher & faster then ……

❖ High carb, high inflammation

❖ Highly addictive- Gliadin

Page 19: Corporate Wellness into Awesomeness
Page 20: Corporate Wellness into Awesomeness

Inflammation

❖ Biggest problem❖ Every single disorder and disease cause. People just don’t get sick being

around the sick. ❖ Unchecked Inflammation in person A could lead to obesity and CHD, and in

person B could lead to an autoimmune disease, and in person C diabetes, person D Alzheimer's, etc……

❖ Should NOT Be Permanent❖ If it does, it is toxic to body. ❖ Leads to every chronic disease- CHD, Cancer, diabetes, Alzheimer’s

(type 3), obesity, arthritis, liver and kidney disease, etc…❖ 4 horsemen of aging

❖ Oxidation, Inflammation, Sugar (CHO), Stress❖ Oxidation- leave apple slices out- what happens. Free radicals

attack cells. Aging is rusting within caused by free radicals

Page 21: Corporate Wellness into Awesomeness

What you need to know….

❖ #1 dietary contributor to heart disease

❖ One of top for inflammation (what’s the other….)

❖ Increases the bad LDL and HDL levels

❖ 2 types- hard dense and large fluffy. Sugar turns fluffy to hard

❖ Triglycerides UP UP UP! Independent risk factor for CHD

❖ #1 creator of AGE’s

Page 22: Corporate Wellness into Awesomeness

Nutrition Prep For Your Work Day

❖ Easy snacks

❖ Meal Prep 101

Page 23: Corporate Wellness into Awesomeness

Think Right! Mindset

Page 24: Corporate Wellness into Awesomeness
Page 25: Corporate Wellness into Awesomeness

4 things to start doing to be more positive

❖ News

❖ TV

❖ Automobile EDU

❖ Goals

❖ DMP

❖ Goal setting sequence