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Fitness & Nutrition. Sgt Hooge & MIDN 1/C Latham. Background. SGT HOOGE 20+ years competitive swimmer 15+ years competitive triathlete 20+ years competitive runner 3 years semi-pro triathlete All Marine Triathlon team All Armed Forces World Triathlon team Trained Marines for BRC/ARS.

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fitness nutrition

Fitness & Nutrition

Sgt Hooge & MIDN 1/C Latham

background
Background
  • SGT HOOGE
  • 20+ years competitive swimmer
  • 15+ years competitive triathlete
  • 20+ years competitive runner
  • 3 years semi-pro triathlete
  • All Marine Triathlon team
  • All Armed Forces World Triathlon team
  • Trained Marines for BRC/ARS
slide3

Background

  • MIDN Latham
  • First Half Marathon FEB 2005
  • 05-06 Distance Challenge
  • First Marathon FEB 2006
  • First Triathlon MAY 2006
  • Vineman Half Ironman Triathlon JUL 2007
you have only one body
You have only one body
  • Do they do body transplants yet?
  • Do you know anybody struggling with their health?
  • Do you know anybody that has died, due to health related problems?
  • How is your family health history?
  • Did you know you are only in control of a third of your health?
motivation
Motivation
  • You have to find your own reason to train
    • Family
    • Friends
    • Personal appearance
    • Weight control
    • Health
    • Energy level
    • Job proficiency
organization is the key to success
Organization is the key to success
  • Routine
  • Goals
  • Schedule
  • Contingency plan
  • Variety
  • Keep it simple
  • Keep it convenient
  • Keep it fun
not a diet a lifestyle change
Not a diet, a lifestyle change
  • Diet dos
  • Graze
  • Eat when you are hungry
  • Fruit is natures candy
  • Nuts are natures chips
  • Go organic
  • Salads are not just for little skinny girls
not a diet a lifestyle change1
Not a diet, a lifestyle change
  • Diet don'ts
  • Don’t eat when you are board
  • Food is not for comfort
  • Fast Food doesn’t exist
  • Low fat doesn’t mean no fat
  • Processed foods are chemicals
  • Don’t eat until you are full
  • Don’t starve yourself
it never stops
It never stops
  • Fluid intake
  • H2O
  • Water down your sport drinks
  • Energy drinks are not a substitute
  • Find what refreshes you, stick with it
  • Before, While, After….IT NEVER STOPS
pre workout nutrition
Pre-Workout Nutrition
  • 150-300 calories
    • 1 hr before workout of an hour or more
  • Mostly carbs, w/ some protein
not a destination a journey
Not a destination, a journey
  • Workouts
  • High impact
  • Low impact
  • Weight training
  • Minimum of 30 mins. a day solid cardio
    • Pre-workout nutrition
  • Get out of your COMFORT ZONE!!!!
  • Get a buddy or get music
not a destination a journey1
Not a destination, a journey
  • Recovery
    • Eat something within 30 min
  • Stretching is not for before or after a workout, it is for before AND after sleep
    • Bouncing is BAD
  • Warm up
  • Warm down
  • If it hurts, ICE IT and ELEVATE IT
  • Recovery is part of your workout, not if you have time
foot drills
Foot Drills
  • Prevent Injury, strengthen lower legs
    • Toes pointed inside (pigeon)
    • Toes pointed out (duck)
    • Outside of foot
    • Inside of foot
    • On heels
    • Backwards on toes
  • Minimum of twice a week, after runs
underrated the most important
Underrated…The most important
  • Rest/Sleep
  • 5 to 8 hours every 24 hours
  • Sleep in a bed
  • Quiet and restful
  • Don’t eat at least an hour before bed
  • Sleep in every now and then
  • Drunk sleep is not REST
local opportunities training
Local OpportunitiesTraining
  • Run Tex free classes
    • Tues/Thurs evenings
  • Total Technique Training
    • Lt. Oraker
  • Austin Fit
    • Geared toward beginning marathoners
  • Rogue Training Systems
    • Classes for all levels, all distances
      • Beginning runners to advanced marathoners
      • It’s about you, not who you can beat
      • Tons of amenities
local opportunities races
Local OpportunitiesRaces
  • Running races of every length
    • 5k to marathon
  • Distance Challenge
  • Triathlons
    • Cap Tex Tri, Danskin
  • Adventure races
    • Subaru Urban Assault
  • Bike races
    • Ride for the Roses, Shiner Ride
additional training
Additional Training
  • PT Board in Fantail
  • Run Team
  • Sgt Hooge
  • MIDN Latham
trail of lights 5k
Trail of Lights 5k
  • 9 DEC 2006
    • Saturday night after classes end
  • Run in formation
    • Trail of lights, Zilker Park
  • Great into to pubic races
  • $22 Registration
    • May be waived
recommendations
Recommendations
  • Keep a log book (work-outs)
  • One week log book (log every 15 min)
  • Find someone at your level or just a bit above with similar goals
  • Try new sports
  • Games do not replace cardio
  • LIVE OUTSIDE OF YOUR COMFORT ZONE!