The Olympics in Sochi are over but you can learn how to become an athlete, lose weight & get fit thanks to this presentation about sports , Winter Games, physical activities and nutrition. Just enjoy and share!

1. SOCHI
DIET

3. SOME FACTS
you didn’t know…
about Sochi

4. Matryoshka
She’s neither slim nor sexy but
EVERYONE LOVES HER
A WOMAN OF RUSSIA

5. To promote the Olympics &
physical fitness a c t i v i t i e s , M o s c o w h a s
some special promotions:
do 30 squats & get a free subway ticket!
Also free?
The embarrassment of realizing you
CAN’T
D O A squat!

6. The torch relay s t a r t e d on October 7
2013 and A R R I V E D in
Sochi
for the opening ceremony
on February 7
2014

7. 65,000 kilometers
14,000 Torchbearers
2,900 Towns & Cities
123
DAYS
It takes

8. You have to
TRAIN,
DIET
&
TRAIN
a lot
BUT
EVERYONE COULD BE AN ANTHLETE !
and
CALORIES & fat QUICKLY

9. HOW
Do IT

10. ARE THE WINTER OLYMPIC SPORTS
HARD
DO YOU KNOW HOW TO DO:
skating, skiing & sledding ?

11. AN AEROBIC SPORT:
you move nonstop
& your heart pumps oxygen to your muscles,
providing them with energy.
SKIING
"It is about grinding it out over the long haul with no help from gravity”

12. The longer you ski, the more you'll burn.
Biathlon
CROSS COUNTRY with the stress of firing a loaded weapon added.
Sometimes you have to shoot
(to target not anyone alive!)

13. The YOUNGEST O l y m p i c
discipline !
Snowboard
but it’s a power sport
that improves balance, flexibility,
agility, and leg and core strength
And it’s fun to fall down so many times….

14. Follow the tile instead of your
twitter frieNds!
The sport exercises the lower body and abdominals, which maintain balance, and the upper
body, which moves the hockey stick
Ice Hockey
DO NOT forget to drink water during and after the game!

15. You'll be able to break the skating routine simply by gliding around the rink.
Ice Skating
It is a great winter time activity that can involve
the whole family.
Cost is around $10 per person

16. Child’s play- for sure you didn’t how to sled a slope!
Sledding
You may not have a bobsled but the concept is roughly the same for those of us who
have sledges at home

17. Your dog loves you, so do you!
Walking The Dog
Make your dog wag its tail !
Taking the dog for a long, brisk walk b e n e f i t s y o u a n d y o u r f u r r y f r i e n d .

18. NEXT
DIET

19. The Olympians come in ALL shapes and sizes
(just like we do)
T h e y h a v e D I F F E R E N T goals , s o t h e y h a v e
different n u t r i t i o n r e q u i r e m e n t s
A F I G U R E S K A T E R m a y c o n s u m e 1,800-2,000 c a l o r i e s
Whereas
a C R O S S - C O U N T R Y S K I E R - e v e n 4,000 or more c a l o r i e s / D A Y

20. A REAL
athlete’s diet must be healthy and
tasty
Here comes a D I E T I T I A N , who helps athletes to compose their meals, steers them away
from McDonald's, and keeps them EXCITED about the new things in snacks!

21. AND THEY EAT A
LOT

22. BREAKFAST
Egg white omelette with veggies & bowl of Rice Krispies cereal with milk & fruiT
During training session:
Few bites of banana, sport drink or blocks/gels
pOST- am TRAINING SNACK:
Chobani Greek yogurt & banana & water and or sport drink

23. Early afternoon training snack:
Apple sauce & trail mix & jerkey
Chicken breast , steamed kale ,
quinoa and fruits
Lunch
During Training:
Water or carb, depending on training
Post training snack:
Protein shake with fruit/whey & milk of
choice (soy, dairy or almond)

24. Salmon & Asparagus
Dinner
& brown rice and fruit

25. And
TRAIN train train
train train train
train train
train

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