Healthy Lifestyle: Fitness & Nutrition Tips

1. Fitness & Nutrition Sgt Hooge & MIDN 1/C Latham

2. 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

3. 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

4. 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?

5. Motivation • You have to find your own reason to train • Family • Friends • Personal appearance • Weight control • Health • Energy level • Job proficiency

6. Organization is the key to success • Routine • Goals • Schedule • Contingency plan • Variety • Keep it simple • Keep it convenient • Keep it fun

7. 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

8. 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

9. 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

10. Pre-Workout Nutrition • 150-300 calories • 1 hr before workout of an hour or more • Mostly carbs, w/ some protein

11. 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

12. 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

13. 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

14. 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

15. 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

16. 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

17. Additional Training • PT Board in Fantail • Run Team • Sgt Hooge • MIDN Latham

18. 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

19. 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!

20. QUESTIONS?