Exercise Nutrition and Health Keeping it Simple.

Started taking some boxing, some karate, a little bit of wrestling. I did this all the way up into my late 20s. And I saw a lot of instructors, and I'll never forget this one. One instructor I had, he was very, very good and the reason was he stuck to the fundamentals we went in there every day and we learned the same punches the same techniques the same footwork.

I learned a lot from him It carried over into me learning those skills the rest of my life and and holding on to now a lot of you others instructors I came across basically the first day we're gonna learn a couple you know, appliances second day, you're gonna learn to fly and jump kick. Why don't I only not a punching, you're having to jump off chairs? Oh, thank you. It didn't stick to the fundamental. There's a great saying proverb, I love it. feed a man a fish, you feed him a meal, Teach a man to fish. And you feed him for a lifetime. That's what I do. I want to feed people for a lifetime with the fundamentals. And listen, it's not that hard if you go to ShopRite. Alright, today, I'm going to get the strawberries, I'm going to put down a Strawberry Pop Tarts. Congratulations, you made a fantastic decision. If you decide to get the oatmeal over Captain Crunch. That's a terrible decision. Captain Crunch is the best cereal on the face. We can keep this pretty simple. But unfortunately, what makes nutrition specifically, so hard to understand so hard to grasp, is the diet out there. Everyone at one point in their life has been on a diet. And unfortunately, diets made things difficult diet is like religion.

Nowadays, you see something about diet on social media every single day on the news every single day. And I hate to admit this, but they work. And the reason they work is there's some set principles. One is structure. It's more structured than we normally eat to they often eliminate processed foods versus which is a good thing. And they often eliminate one major macronutrient whether it's protein, fat, carbohydrate, and what this does, we intake less calories. We're more structured, like I said, so we see gains, we lose way our blood work might be a little bit better. But ultimately, the bad thing about this is quick fix, it happens overnight. And this is why we go with diet because they create boundaries. You can't eat certain foods. So when you have ice cream, you have failed your diet, you've stepped outside that boundary, and that beat you up. So you depend what happens is you do it again. And you do it again, to the point where you're not following that diet, and maybe some of the good nutritional principles that diet has instil so that's why we yo yo so much, but let's look at just some essential nutritional habits that we can instil into our lives. When we go shopping. Every time we've heard this time and time again. Let's seek out fruits and vegetables. Let's seek out foods with lots of fibre, alright, your oats or grains, your fruits, your vegetables, your dark leafy greens, and seek out healthy fats that we find in healthy oils, nuts, seeds, fish, avocado. If you want to eat meat, that's fine. Just make sure you have a wide variety of it. And we want to have a wide variety of all the other foods we choose as well. Meat gets a bad rap. And it's ultimately because my average american tastes and probably 72 times the amount that we can actually absorb in us. That is not a statistic. So please don't quote me on that. You get what I'm saying. So those four basic principles we have seen in the scientific literature, the evidence for the past 50 years, that when you follow these, it leads to offsetting chronic disease, increased quality of life more. All right, we do have to be aware of the sugars. This is my son first time he had CAG cake it was like, I don't even know what it was like it was he was pretty excited. Let's put it that way. With that said we are these sugars, these refined sugars, we have to limit them processed foods you see at the end of the aisle at supermarket, we have to limit them. There's no nutritional value to this stuff. All right. I'm not saying completely get rid of it. Because listen, my family's from Northeast Philly. If you told me that I had to stop eating cheese steaks or nuts, cheese steaks, and Whoa, these are food group in my family. All right. With that said, let's just use that old principle of moderation. Let's limit these foods and then maybe one day yeah, you might want to admit them from your nutritional habits. But again, we're all human. And unfortunately with these soft T shirts, sugary based foods that we like,

we watch a lot of TV and we watch a lot of terrible TV let me tell you. So with that said the average American is spending nine and a half hours a day plus looking at their phone, on the computer or watching TV. God American spends 160 minutes in front of the TV a day, but they spend less than 20 minutes in a kitchen preparing food Martha Stewart is pissed off. She found out you only spend 20 minutes in the kitchen a day. She's she's not happy. All right. And what else is this cost? inactivity? We're not moving. We're not moving at all. We need to get out. More. All right, because we have a lot of things that ultimately to set us up to sit down and sit down a long time. Dr. Steven Blair did a study looking at the predictors of death. The number one predictor of death was low cardio respiratory fitness, aka sitting disease. We sit too much. Yeah, we have to get out and move more. I'm not telling you, you have to run a mouth. All right. I'm saying you need to get out 30 to 45 minutes a day and move. Right. Walk your dog ride a bike. In American Council Sports Medicine says 30 to 45 minutes a day is what we need to get. Now listen, that's a REIT. For many years, I coach athletes to do five K's 10 ks marathons, Sprint, triathlons, etc. Some of them don't do 45 minutes a day of activity. That is a goal. It is something you want to reach for you maybe start off at 10 minutes a day. All right, maybe 10 minutes in the morning, 10 minutes at night. But we keep pace with movement. We want to do it frequent frequently. We don't want to just walk our 30 minutes and then go sit down for nine hours. Because what we're seeing in the literature is that 30 minutes is not as beneficial for you. When you follow it up by sitting hour after hour after hour. Get up and move. Now the reason treadmills at work, alright, I listen. I gotta I love this idea. We're thinking outside the box or walking at work. But if you ever watch these treadmills, I kid you not. This is how fast the people are walking. Alright, that's not doing much for you. If you can't fit in 10 minutes in the morning, 10 minutes at night, without doing it while you're working. You're booking yourself too tight. It's time to work on some time management, let alone basic nutrition and exercise. All right, get out, move off in a look. That's it. I told you the basic principles of nutrition and exercise. Very simple. How do we implement them? How do we make them last a lifetime? When I first started my health and Sony company 12 years ago, I was very excited for my first client. I had 30 pages of paperwork I had to fill out because I want to know everything about this person. And as I'm going through, I'm seeing a lot of red flags. Okay. over 40 years old, 50 pounds overweight, lots of high blood pressure, risk of cardiovascular disease because in his family, and then I saw I'm like, Oh, well, here's your problem. You eat six Snickers bars a day. That's a lot. Alright, stop eating Snickers bars. Hey, me, alright.

If I would have done that, though, two weeks later, right back on the horse. And he would have ultimately been maybe even 678. So what I did over the next 15 months, as I gradually brought that out of his nutritional choice, 15 months later, he was eating to Snickers bars a day cut up into six pieces. He was implementing every single thing I just told you about in small doses, we took the baby step approach. Alright, we didn't take the fast food quick mentality approach. I want to do everything overnight. Now, when you instil this stuff in small steps, they don't become chores. They become habits. And that's what we want to still want to instil the basic principles that are up. Y'all remember that? You've heard a lot of it before. And then you just want to hear the baby step fashion. So do me a favour. Tell everyone. Thank you.

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