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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!
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
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
Healthy BODY @ Work
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!
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
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
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……
‘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….
‘Strength’ @ the Office 
❖ Breathing 
❖ Importance of breathing: Health: Well being: Posture 
❖ Techniques: 
❖ Belly Breathing 
❖ Ujiyya 
❖ Warrior breath 
❖ Apps
‘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
‘Strength’ @ the office part 3 
❖ ‘Stretching’ Routine 
❖ Resistance bands are your friend 
❖ Quick Fitness Routine- Isometrics
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…..
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.
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
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)
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
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
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
Nutrition Prep For Your Work 
Day 
❖ Easy snacks 
❖ Meal Prep 101
Think Right! Mindset
4 things to start doing to be more 
positive 
❖ News 
❖ TV 
❖ Automobile EDU 
❖ Goals 
❖ DMP 
❖ Goal setting sequence

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Corporate Wellness into Awesomeness

  • 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
  • 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
  • 8.
  • 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
  • 19.
  • 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
  • 24.
  • 25. 4 things to start doing to be more positive ❖ News ❖ TV ❖ Automobile EDU ❖ Goals ❖ DMP ❖ Goal setting sequence