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Fitness and nutrition tips for boosting energy and productivity

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To learn more about boosting energy: http://bit.ly/1bI1KRP

To learn more about boosting energy: http://bit.ly/1bI1KRP

Published in: Health & Medicine, Technology

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  • 1. Do More Better Faster! Energy Hacking for Productivity Mike Fishbein, www.mfishbein.com
  • 2. Introduction What is energy hacking? | Why boost energy? | Who am I? MFISHBEIN.COM | ENERGY HACKING
  • 3. Why Boost Energy? ● Accomplish more ○ Produce higher quality work at greater speed ● Feel better ○ Improve your mood and outlook ● Avoid Fatigue ○ ○ Bounce back More energy to do all that we want to do and accomplish MFISHBEIN.COM | ENERGY HACKING
  • 4. What is Energy Hacking? ● Mind ○ How you think and what you think about ● Body ○ Nutrition and fitness ● Sleep ○ Less time in bed = more time doing the things you love MFISHBEIN.COM | ENERGY HACKING
  • 5. What is Energy Hacking? ● Productivity ○ Systems to be more effective ● Self Development ○ Improve yourself and be happier ● Philosophy ○ A way to live life MFISHBEIN.COM | ENERGY HACKING
  • 6. Body Nutrition | Fitness MFISHBEIN.COM | ENERGY HACKING
  • 7. Two Components ● Nutrition ○ ○ ○ What you eat How and when you eat How small changes make a big difference ● Fitness ○ ○ Exercise routines for boosting energy For beginners, not bodybuilders or models MFISHBEIN.COM | ENERGY HACKING
  • 8. Nutrition Fuel MFISHBEIN.COM | ENERGY HACKING
  • 9. Mentality ● Start small ● Fuel not flavor ● It gets easier ● You don’t need to be perfect MFISHBEIN.COM | ENERGY HACKING
  • 10. Nutrition Topics ● Frequency ● What to eat ● What not to eat ● Supplements ● Macronutrients MFISHBEIN.COM | ENERGY HACKING
  • 11. 1. Macronutrients ● Protein ● Fat ● Carbohydrates ● Balance MFISHBEIN.COM | ENERGY HACKING
  • 12. Sources of Protein ● Meat ● Fish ● Eggs ● Dairy MFISHBEIN.COM | ENERGY HACKING
  • 13. Sources of Fat ● Oil ● Avacado ● Nuts ● Eggs MFISHBEIN.COM | ENERGY HACKING
  • 14. Sources of Carbohydrates ● Rice ● Oatmeal ● Pasta ● Grains ● Sweet Potatoes MFISHBEIN.COM | ENERGY HACKING
  • 15. Balance ● Protein ● Fat ● Carbohydrates ● Experiment MFISHBEIN.COM | ENERGY HACKING
  • 16. 2. Frequency ● Food is a major source of energy ● Digestion is a major use of energy ● Being hungry leads to overeating ● Overeating drains energy MFISHBEIN.COM | ENERGY HACKING
  • 17. Eat 5-6 smaller meals per day MFISHBEIN.COM | ENERGY HACKING
  • 18. 5 - 6 Meals per day ● Never be hungry ● Never be full ● Kickstart your metabolism ● More → overwork MFISHBEIN.COM | ENERGY HACKING
  • 19. How to get started ● Make small adjustments ● Snacks ● Identify times MFISHBEIN.COM | ENERGY HACKING
  • 20. Eating on the go ● ● ● ● ● ● ● Nuts Fruit Beef jerky Sandwhich Tupperware Plan accordingly Protein or granola bars MFISHBEIN.COM | ENERGY HACKING
  • 21. 3. Eat your Veggies ● Green ones ● Vitamins ● Fiber MFISHBEIN.COM | ENERGY HACKING
  • 22. Vegetable juice ● Quicker ● Masticating juicer ● Try before you buy MFISHBEIN.COM | ENERGY HACKING
  • 23. 4. Supplements ● Caffeine ● Probiotics ● Vitamin D MFISHBEIN.COM | ENERGY HACKING
  • 24. Caffeine ● It works, but... ● Energy drops ● Dependence ● Jitters MFISHBEIN.COM | ENERGY HACKING
  • 25. Consume caffeine in small doses when you need it MFISHBEIN.COM | ENERGY HACKING
  • 26. Probiotics ● Prevent sickness ○ Sickness prevents doing more ● Improve digestion ○ A use of energy MFISHBEIN.COM | ENERGY HACKING
  • 27. Vitamin D ● Sunlight ● Do you get enough? ● Immune system MFISHBEIN.COM | ENERGY HACKING
  • 28. 5. Things to Avoid ● Large servings of sugar ● Large servings of saturated fat MFISHBEIN.COM | ENERGY HACKING
  • 29. 6 Quick Nutrition Hacks You Can Implement Today... MFISHBEIN.COM | ENERGY HACKING
  • 30. Drink a glass of water 20 minutes before and after meals MFISHBEIN.COM | ENERGY HACKING
  • 31. Eat healthy foods fast MFISHBEIN.COM | ENERGY HACKING
  • 32. Eat after you workout MFISHBEIN.COM | ENERGY HACKING
  • 33. Have a cheat day MFISHBEIN.COM | ENERGY HACKING
  • 34. Eat slowly MFISHBEIN.COM | ENERGY HACKING
  • 35. When you are eating, don’t have any distractions MFISHBEIN.COM | ENERGY HACKING
  • 36. Body Nutrition | Fitness MFISHBEIN.COM | ENERGY HACKING
  • 37. Two Components ● Nutrition ○ ○ ○ What you eat How and when you eat How small changes make a big difference ● Fitness ○ ○ Exercise routines for boosting energy For beginners, not bodybuilders or models MFISHBEIN.COM | ENERGY HACKING
  • 38. Fitness Engine MFISHBEIN.COM | ENERGY HACKING
  • 39. 5 Reasons You Should Start Exercising Today... MFISHBEIN.COM | ENERGY HACKING
  • 40. Reduce Stress MFISHBEIN.COM | ENERGY HACKING
  • 41. Boost Self-confidence MFISHBEIN.COM | ENERGY HACKING
  • 42. Ward off Anxiety and Depression MFISHBEIN.COM | ENERGY HACKING
  • 43. It’s a “Cornerstone” Habit MFISHBEIN.COM | ENERGY HACKING
  • 44. Numerous Health Benefits MFISHBEIN.COM | ENERGY HACKING
  • 45. Work out enough but not too much... MFISHBEIN.COM | ENERGY HACKING
  • 46. The Bell curve MFISHBEIN.COM | ENERGY HACKING
  • 47. How to Get Started 6 Tips MFISHBEIN.COM | ENERGY HACKING
  • 48. Many forms of exercise ● Walk ● Bike ● Yoga ● Dance ● Sports MFISHBEIN.COM | ENERGY HACKING
  • 49. Just go. ● 3 days per week ● 30 - 45 minutes per day ● Don’t overcomplicate MFISHBEIN.COM | ENERGY HACKING
  • 50. Start slow ● Don’t discourage yourself ● If tired, slow down or take time off ● Build momentum ● It gets easier MFISHBEIN.COM | ENERGY HACKING
  • 51. Customize and adapt ● Your current fitness level ● Any health issues ● Your goals ● Your routine MFISHBEIN.COM | ENERGY HACKING
  • 52. Listen to your body MFISHBEIN.COM | ENERGY HACKING
  • 53. Rest and Recovery ● When you gain ● You will get tired ● Avoid injury ● Don’t lose motivation ○ Keep yourself wanting more MFISHBEIN.COM | ENERGY HACKING
  • 54. Recommended Routines ● Large muscle groups ● Complex exercises ● 3 - 5 days per week ● 30 - 60 minutes per day MFISHBEIN.COM | ENERGY HACKING
  • 55. Large muscle groups ● Legs ● Chest ● Back ● Core ● Shoulders MFISHBEIN.COM | ENERGY HACKING
  • 56. Complex Exercises ● Squats ● Deadlifts ● Bench press ● Pull ups ● Shoulder press MFISHBEIN.COM | ENERGY HACKING
  • 57. 3 - 5 Days per week ● Depending on: ○ ○ ○ Your goals Your sleep Your starting point ● Get enough rest ● Push yourself MFISHBEIN.COM | ENERGY HACKING
  • 58. Day 1: Chest and Back Day 3: Shoulders and Arms Day 5: Legs and Core MFISHBEIN.COM | ENERGY HACKING
  • 59. 30 - 60 minutes per day ● 6 - 12 reps per set ● 45 - 120 seconds between sets ● 1 - 3 exercise per muscle group ● 2 - 5 sets per exercise ● 5 - 15 sets per muscle per week MFISHBEIN.COM | ENERGY HACKING
  • 60. Vary your workouts to keep your body guessing MFISHBEIN.COM | ENERGY HACKING
  • 61. Key Takeaways ● Consult your doctor or a personal trainer ● Personalize ● Start slow ● Listen to your body MFISHBEIN.COM | ENERGY HACKING
  • 62. To learn more about Energy Hacking and Productivity, check out my Udemy course: http://bit.ly/1bI1KRP MFISHBEIN.COM | ENERGY HACKING