OPTIMAL WELLNESS The decision to change and improve your wellness - - PDF document

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www.activebody.ca Living an Active Body Lifestyle!

OPTIMAL WELLNESS

“The decision to change and improve your wellness starts with the right mental desire to achieve it”

JUAN JIMENEZ

• Elite Trainer with 15

years of experience.

• UBC - Human Kinetics.
• Langara College –

Exercise Science.

• Active Body President
• Nutrition and

Supplement Specialist.

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Lifestyle & Disease The Wake up Call

• Researchers at the Karolinska Institute in Stockholm, Sweden

– Major cause of Cancer: Diet & Lifestyle.

• Study completed at the U.S National Heart, Lung, and Blood

Institute – Vitamin C intake can help reduce the risk of dying from cancer by 62%.

• Harvard Medical School – 85% of all deaths from heart

disease among women could have been avoided with diet and exercise and avoidance of smoking.

• The U.S Center for disease control reported that

supplementing daily with antioxidants and multivitamins can reduce the risk of men and women of dying from heart disease and stroke by 15%

Worlds Apart The Nutritional Downfall

• Today’s food sources are processed and

adulterated.

• Technology has refined food and taken out

essential nutrients leading to poor health.

• Processed foods contain toxic compounds called:

Xenobiotics.

• Xenobiotics slowly build up in your 100 trillion

cells causing rust and decay. Known in research as accelerated aging, causing cancer, and are major health deterrents.

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Xenobiotics Are Everywhere

• Include: food preservatives, taste enhancers,

moisturizers, coloring agents, artificial flavors, fungus retardants, hydrogenated oils, pesticides, herbicides, antibiotics, hormones injected or supplied to animals we eat.

• Xenobiotics cause cancer, obesity, depression,

anxiety, irritability, mood swings, poor concentration, low sex drive, weight gain, fluid retention, accelerated aging, and fatigue leading us to “look” for energy/sugar spikes leaving us feeling worse.

• A study performed by the Environmental Working

Group showed that most cosmetics and body care products contain petroleum-based carcinogenic chemicals!

• The study found 22 percent of all cosmetic and skin

care products may be contaminated with 1,4- dioxane.

• It also found that 80 percent of all cosmetic products

may be contaminated with one or more carcinogenic impurities

• In addition to 1,4-dioxane, six other major impurities

are hydroquinone, ethylene dioxide, formaldehyde, nitrosamines, PAHs, and acrylamides have been found in baby soaps, body lotions, hair dyes, tanning creams etc.

The Solutions

• Health can only be achieved through a healthy

lifestyle.

• Avoid all artificial colors, preservatives, and

sweeteners.

• Eat low on the food chain; the closer a food is

to its natural state, the lower the toxin risk.

• Eat organically grown food whenever possible.

And prefer locally grown produce when it is available.

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Choosing The Right Foods

• Building the right meal plan for you can be
• verwhelming.
• Knowing what foods to eat and how they impact

your metabolism will ensure your health and fitness success.

• Do you often feel sore, over trained, lethargic,

lack of concentration, depressed, mood swings, and with low energy? You are what you eat! Pay more attention to what you are consuming; exercise is very important but nutrition and supplementation are even more important.

PROTEIN

• Proteins are chains of

amino acids essential for life, bodily functions, tissue and cellular growth (hair, bone, muscle, skin,

• rgan).
• Protein is crucial for gains

in muscle mass, strength, decreases in body fat (highly thermogenic during digestion), and speeds recovery.

Protein on the go!

• Don’t skip meals. This

will slow down your metabolic rate and result in fat gains.

• Too busy at work to eat

a meal? Have a protein shake and a handful of nuts or a fruit - the perfect snack!

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FATS

• Fats are crucial energy source

for the body, especially during prolonged exercise.

• They provide fuel to most cells
• f the body and important fuel

for the contracting muscle (intramuscular triacylglycerol)

• They protect and insulate
• rgans such as the heart, liver,

spleen, kidneys, brain, and spinal cord. About 2-4% of total body fat is stored around this organs for protection.

Supplementing with Fish Fats

• Consume Omega 3 fish fats 4-8

grams/day.

• Prevent and lower inflammation,

enhances protein synthesis, protects cell membranes, provides fuel for the body.

• They also reduce the risk of heart

disease (lowers triglycerides), aids in weight loss, protects and dilates blood vessels enhancing nutrient absorption and delivery.

• Fish fats omega 3 encourage

receptor sites on muscle tissue to increase insulin sensitivity allowing the body to release less insulin, which limits the amount

• f fat insulin could store.

CARBOHYDRATES

• They are the body’s main energy fuel!
• Play crucial role during high intensity
• exercise. Muscle glycogen and blood-

bourne glucose can provide more than 32kcal/min during high intensity exercise.

• They come in the form of glucose,

fructose, sucrose, lactose, maltodextrins, glycogen, starch (amylopectin), and fiber.

• Fiber is crucial for digestion and

absorption of nutrients. It also makes food bulky and increases

• satiety. Eat your vegetables!
• High diet in fiber has been linked to

decreasing cardiovascular risk diseases and protecting against colon

• cancer. Moreover, Helps absorb

carcinogenic substances .

• Consume at least 25-35 grams of

fiber daily.

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FAT LOSS STRATEGIES

• Drink or supplement with green tea: 2-3 cups

daily or 400mg a day.

• Contains cathechins: Antioxidants found in tea,

which increase thermogenesis.

• It’s a mild appetite suppressant, natural diuretic

that removes excess water from the body, prevents you from gaining weight by stopping the movement of sugar into your fat cells.

• Evidence shows that drinking or supplementing

with green tea is related to reductions in body fat.

• Absolute Carnitine: Releases and transports

fatty acids from adipose tissue to cells of the body for fuel and fat burning. Also shown to increase maximum uptake of oxygen in order to increase power output. 1000-3000mg/day

• Chromium: Trace mineral that indirectly aids

in building lean muscle, increasing metabolism, inhibiting fat storage, and increases the efficiency of insulin so less is

• released. 100-300mcg/daily.
• Garcinia Cambogia (Hydrocytric acid): Inhibits fat
• storage. HCA has been shown to prevent carbohydrate

excess to be accumulated as body fat. 1500mg before meals.

• Coleus Forskhlii: Helps activate breakdown of fats

within fat cells. This is important because as fat breaks down it’s easier for the body to pull more fat our of storage for fuel. Also, it protects muscle mass when on a low calorie diet. Take 3 times a day 30min before meals for optimal results at 20-50mg per serving.

• Rasberry ketones: Made famous on the Dr. OZ show,

they increase the amount of the protein hormone adiponectin, which regulate glucose metabolism and brake down fatty acids.

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KEEPING SCORE

• Hold yourself accountable for your wellness!
• Set quantifiable and specific short-term and long term-
• goals. Be specific! Write down your goals.
• Determine you body composition: Girth

measurements, percent body fat, how much muscle you have, how many pounds of fat you have. Keep score.

• Hire a trainer to guide you and provide you with the

tools and knowledge needed to achieve your optimal wellness success.

• Design an exercise, supplement, and nutritional

program.

ACHIEVE OPTIMAL WELLNESS

• What's your willingness to accept change?
• What's your willingness to learn?
• Are you willing to change some of your

patterns and behaviors you have had to help you get where you want to get?

• Be your own leader! Lead yourself to success,

nobody else is going to do it for you!

• How much is your health worth???

THANK YOU FOR YOUR TIME

• Juan is available for

seminars, personal training, and nutritional coaching.

• Web Sites:
• www.activebody.ca
• juan@activebody.ca
• 983 Mainland st, Vancouver
• Cell: (604)-760-4557

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