Solo Session with Ryan Jay Owens 6 Tips To Keep Your Body & Mind Healthy With RJO 1. HYDRATE | Before, During & After Tips Before Training: Mornings 1 L water & 30-60’ b4 workout 1/2-1L minimum (pee test = The darker it is yellow is your dehydration level basically) *During Training: Smaller amounts more often… best. Super long or hard have fruit with lots of water in it but lower fiber.. oranges, mandarins, bananas, etc. *After Training: 5-10’ 1/2L dep. on sweat with salt! 2. REFUEL | Post Workout Nutrition FANTASTIC 4 = ENERGY + MUSCLE + HYDRATION + IMMUNE KEYS: 30’ WINDOW Stage 1 + 60-120’ window Stage 2 STAGE 1 = 30’ WINDOW after training Glycogen Stores ("energy reserves") (1.2g/kg of bodyweight of carbs OR carb/protein mix) *RECOVERY SHAKE EXAMPLE + GUT HEALTH PREP = PRE/PROBIOTICS (greek yogurt higher protein/low fat versions best, miso, kimchi, and kefir) Pre (non = Garlic/banana/Leeks/etc STAGE 2 = 60-120’ window after training Protein, Protein Helpers, Fats (Omegas, etc), Antioxidants, Slow Carbs EXAMPLE: RECOVERY BOWL = FISH/POULTRY/RED MEAT (Bacon even ok) + FAT (nuts/seeds on salad… avocado.. coconut, hemp seed or walnut oil) + VEGGIES (Dark green Spinach/Kale/Collards etc but also bright colors more color the more vitamins/antioxidants) + SLOW CARBS (20% is probably more than enough here) (Legumes like lentils, black beans.. Quinoa, rolled oats, whole-grain pumpernickel bread, Buckwheat, pearled barley and whole-wheat bread/tortillas for wrap/sandwich) HELPFUL TIPS: *Drink water/liquids up to 20’ before meals and 30-60’ after or you will not digest everything from you food *Fat Burners: A Shot of pure lemon juice after meal will help digestion and fat loss. Clove of garlic Cayenne Peppers Cinnamon *Don’t Eat close to bedtime or you will be processing food during sleep...not have consistent sleep quality which will defeat the nutrition you just gave yourself! 3. GET FIT | Like An Olympian & Shed Fat TABATA 4’ WORK (actually 2m40s of actual work…) Bike Rowing Treadmill Track HIIT & HACKS Weights (body + external weights) Plyometrics Props… Bands, Balls, Boxes (3 B’s… B-Trio…TB’s...) 4. BE MINDFUL | Flow State: Get In THE ZONE! Take 5-10’ for breathing and visualizations Mindful Breathing (Boosts focus, metabolism, productivity, creativeness) Visualize Success Your dream + Your Skills needed to accomplish Your dream 5. Grow Wiser | Everyday improve your knowledge 1%) Mentor (Read/Write & Adopt) Books (Autobiographies, Historical, Coaching (Skill Acquisition aka self-help) Web Research MOOCs 6. MOBILITY MASHING | Prevent Injuries, Soreness & promote F.R.O.M Tools = Ball and/or Roller 30 seconds on each TP (Trigger Point) for 10' Tweet Me @ryanjayowens -or- @BeyondAthletic and tell me what you liked, that you heard it or as questions!
Solo Session with Ryan Jay Owens
6 Tips To Keep Your Body & Mind Healthy With RJO
Before Training: Mornings 1 L water & 30-60’ b4 workout 1/2-1L minimum (pee test = The darker it is yellow is your dehydration level basically)
*During Training: Smaller amounts more often… best. Super long or hard have fruit with lots of water in it but lower fiber.. oranges, mandarins, bananas, etc.
*After Training: 5-10’ 1/2L dep. on sweat with salt!
FANTASTIC 4 = ENERGY + MUSCLE + HYDRATION + IMMUNE
KEYS: 30’ WINDOW Stage 1 + 60-120’ window Stage 2
STAGE 1 = 30’ WINDOW after training
Glycogen Stores ("energy reserves") (1.2g/kg of bodyweight of carbs OR carb/protein mix)
*RECOVERY SHAKE EXAMPLE + GUT HEALTH PREP = PRE/PROBIOTICS (greek yogurt higher protein/low fat versions best, miso, kimchi, and kefir) Pre (non = Garlic/banana/Leeks/etc
STAGE 2 = 60-120’ window after training
Protein, Protein Helpers, Fats (Omegas, etc), Antioxidants, Slow Carbs
EXAMPLE:
RECOVERY BOWL = FISH/POULTRY/RED MEAT (Bacon even ok) + FAT (nuts/seeds on salad… avocado.. coconut, hemp seed or walnut oil) + VEGGIES (Dark green Spinach/Kale/Collards etc but also bright colors more color the more vitamins/antioxidants) + SLOW CARBS (20% is probably more than enough here) (Legumes like lentils, black beans.. Quinoa, rolled oats, whole-grain pumpernickel bread, Buckwheat, pearled barley and whole-wheat bread/tortillas for wrap/sandwich)
HELPFUL TIPS:
*Drink water/liquids up to 20’ before meals and 30-60’ after or you will not digest everything from you food
*Fat Burners:
A Shot of pure lemon juice after meal will help digestion and fat loss.
Clove of garlic
Cayenne Peppers
Cinnamon
*Don’t Eat close to bedtime or you will be processing food during sleep...not have consistent sleep quality which will defeat the nutrition you just gave yourself!
TABATA 4’ WORK (actually 2m40s of actual work…)
Bike
Rowing
Treadmill
Track
HIIT & HACKS
Weights (body + external weights)
Plyometrics
Props… Bands, Balls, Boxes (3 B’s… B-Trio…TB’s...)
Take 5-10’ for breathing and visualizations
Mindful Breathing (Boosts focus, metabolism, productivity, creativeness)
Visualize Success
Your dream + Your Skills needed to accomplish Your dream
Mentor (Read/Write & Adopt)
Books (Autobiographies, Historical, Coaching (Skill Acquisition aka self-help)
Web Research
MOOCs
Tools = Ball and/or Roller
30 seconds on each TP (Trigger Point) for 10'
Tweet Me @ryanjayowens -or- @BeyondAthletic and tell me what you liked, that you heard it or as questions!