This document provides tips and strategies for improving health, fitness, nutrition, and mindset at work. It discusses the dangers of prolonged sitting and provides exercises and stretches that can be done at the desk like yoga flows and isometrics with resistance bands. It also discusses establishing a nutrition plan with healthy snacks and meal prep. Maintaining a positive mindset is emphasized through limiting negative news, setting goals, and practicing gratitude.

1. ICmproovemrepnt Woarrrioar Fittneess presents:
Wellness
AWESOMENESS
!
By Jason Yun, CSCS, NSCA-CPT,
CISSN, FMS, USAW,
YFS
Kick Wellness to the curb and learn
how to become Awesome at your
job with these simple biohacks of
Health, Nutrition & Fitness!

2. Who am I and Why Should You
Care?
❖ Fitness business owner since 2007
❖ Certified PT, CSCS, CISSN, KBA, YFS, YSAS, Fit Mom
❖ Was picked by CityPulse magazine in Columbus as one
of the top 53 young professionals you should know.
❖ Consider myself the human Guinea pig. 2011 and on…..
❖ Some of the things talk about- don’t believe me- do your
own research
❖ Improvement Warrior

3. What we are going to be talking about
today!
❖ Corporate Awesomeness 3
steps:
❖ Healthy body- Fitness
❖ Nutrition
❖ Mindset
❖ You can find any videos,
downloads, notes, bonuses
for this presentation at
❖ improvementwarriorfitness.com/humana

4. Healthy BODY @ Work

5. Healthy Body- Office- Sitting
❖ Most offices people sit—— Danger! Up to 12 hours a day sitting. Work,
commute, meals, tv, computer…..
❖ Sitting is the new smoking
❖ Research showing linked to all kinds of health problems: 43 reviewed
studies increase colon, endometrial, lung cancer
❖ cancer, CVD, diabetes, hypertension, depression.
❖ Each hour of sitting takes 21.8 minutes off life expectancy. 11 min.
cig.
❖ Metabolism down- burn 50 calories less per hour.
❖ an hour of exercise can’t undo negative effects of 8 hr sit.
❖ Inflammation goes up!

6. What you need to do- Biohack
Sitting
❖ Standing desk- How to stand (coming next)- (treadmill)
❖ Swiss Ball- alternate
❖ Timers- 2 hour rule—- Can’t be Sedentary
more insulin resistant- less you move!
❖ Little Walks- Doesn’t matter where
❖ On the phone a lot- headset wireless-walk
around
❖ get a pedometer

7. Posture Needs Work
❖ Dangers of bad posture
❖ Kyphosis
❖ Get your eyes checked. Can’t see
computer screen can lead to bad
posture.
❖ Starring at computer screen for hours
on end…. 15 minute rule.
❖ How to sit 101

9. How to stand correctly
❖ How to stand with good posture
❖ Shoes—
❖ tripod, abs, butt, pelvis, head in-line
❖ reminders
❖ rubber bands
❖ timers
❖ sticky notes
❖ ‘Fitness’ while you stand……

10. ‘Tricks’ to improvement ‘the
damage’
❖ It is damage-
❖ misaligned spine- damages other bone, muscle, organ—
leading to….. back, knee, hip, joint pain— especially bad for
kids….
❖ trigger points- myofascial. Sitting, standing, sendatary
lifestyle, not enough sleep. Build up over time: asymmetries:
injury: pain
❖ Self massage— Foam Roller, Lacrosse ball, tennis ball
❖ Everybody needs one…. Benefits????
❖ Quick routine….

11. ‘Strength’ @ the Office
❖ Breathing
❖ Importance of breathing: Health: Well being: Posture
❖ Techniques:
❖ Belly Breathing
❖ Ujiyya
❖ Warrior breath
❖ Apps

12. ‘Strength’ @ the office part 2
❖ Yoga Routine for energy and revival and STRESS
RELEASE!!
❖ Improvement Warrior Yoga Flow
❖ Balance Flow
❖ Full yoga practice on web page

13. ‘Strength’ @ the office part 3
❖ ‘Stretching’ Routine
❖ Resistance bands are your friend
❖ Quick Fitness Routine- Isometrics

14. The ‘Fitness’ Pyramid
❖ Fitness at a gym, studio or at home…. Needs to be
priority
❖ weight loss vs. fat loss
❖ YOUR Pyramid is wrong!!!
❖ We have all these things to choose from: Lift
weights, cardio, aerobics, interval training, yoga,
HIT, Nutrition, stress reduction, mobility work,
foam rolling——
❖ so much to do..so little time…..

15. Fix the Pyramid
❖ Nutrition
❖ Lift Weights- 3-4 times a week
❖ Yoga 3 times a week
❖ Cardio- CHUCK IT!
❖ Regeneration- Foam rolling, mobility— 5-7 days a week.
❖ Even better— Combined Weight Training & intervals.

16. Nutrition At Office
❖ What if it’s all been a big, fat lie
❖ fat vs carbs- do your own research. Current recommendations - 60% CHO, 20% protein
❖ 1994- ADA- Upped to 60-70% CHO- 97-07 diabetes rate doubled in USA.
❖ Your brain- 3-5% weight, uses 25% of total energy (kcal). 60% of brain is made up of fat.
❖ DHA- Omega-3
❖ Cholesterol- 25% of it in brain. Die without. Every cell can make.
❖ The good, the bad, the ugly….. Statins.
❖ Triglycerides and fatty acids
❖ AGE’s-
❖ Metabolic Syndrome
❖ waist- 40/35” (europe standards is 37/31.5)
❖ Triglyceride levels 150 mg/dl or higher
❖ HDL C— less then 40/50
❖ BP- 130/85 or on medication
❖ Fasting glucose- 100 or use of medication for hyperglycemia

17. Saturated Fat
❖ Most important
❖ Preferred fuel source over glucose. preferred source for heart
❖ No study has every linked sat fat to CHD ( or cholesterol). It was
all a hypothesis (read Why we get fat: Ancel Keys- 7 countries)
❖ Bones need it to put calcium in bone and not arteries.
❖ Raises good HDL and Good LDL
❖ Lowers triglycerides
❖ Sources:
❖ BAD FATS: Vegetable Oils, Visceral Fat (what is it)

18. Why everybody should be
Gluten-Free
❖ Gluten and Grains- is it the cause of the obesity
epidemic?
❖ Celiac and gluten sensitivity. non-gluten sensitive
❖ Wheat- the new OJ?
❖ 99.5 yards-
❖ Blood sugar— higher & faster then ……
❖ High carb, high inflammation
❖ Highly addictive- Gliadin

20. Inflammation
❖ Biggest problem
❖ Every single disorder and disease cause. People just don’t get sick being around the
sick.
❖ Unchecked Inflammation in person A could lead to obesity and CHD, and in person B
could lead to an autoimmune disease, and in person C diabetes, person D
Alzheimer's, etc……
❖ Should NOT Be Permanent
❖ If it does, it is toxic to body.
❖ Leads to every chronic disease- CHD, Cancer, diabetes, Alzheimer’s (type 3),
obesity, arthritis, liver and kidney disease, etc…
❖ 4 horsemen of aging
❖ Oxidation, Inflammation, Sugar (CHO), Stress
❖ Oxidation- leave apple slices out- what happens. Free radicals attack cells.
Aging is rusting within caused by free radicals

21. What you need to know….
❖ #1 dietary contributor to heart disease
❖ One of top for inflammation (what’s the other….)
❖ Increases the bad LDL and HDL levels
❖ 2 types- hard dense and large fluffy. Sugar turns fluffy
to hard
❖ Triglycerides UP UP UP! Independent risk factor for CHD
❖ #1 creator of AGE’s

22. Nutrition Prep For Your Work
Day
❖ Easy snacks
❖ Meal Prep 101

23. Think Right! Mindset

25. 4 things to start doing to be more
positive
❖ News
❖ TV
❖ Automobile EDU
❖ Goals
❖ DMP
❖ Goal setting sequence