1. A SIMPLE HABITS BASED APPROACH TO A HEALTHIER LIFESTYLE 10 HABITS OF HEALTHY & FIT PEOPLE

2. INFORMATION OVERLOAD 60,000 Images a day Diet Industry = $60 Billion a year 68.8% in US considered overweight/obese

3. RE-THINK “DIET” DIET = Decide How I’ll Eat Today! - Margret Marshall

4. EXERCISE PROBLEMS Massive Opportunity 1/3 of children are active each day Less than 5% of adults move 30 minutes per day 1/3 get recommended amount of exercise

5. WHAT’S THE REAL ISSUE?

6. 21-DAYS OF HABITS “To change a habit, make a conscious decision; then act out the new behavior.” ~ Dr. Maxwell Maltz

7. IT TAKES A LITTLE LONGER

8. ANOTHER HABIT STUDY 66-days to develop a habit; European Journal of Social Psychology, 2009

9. ONE AT A TIME…PLEASE!

11. SUCCESS STATS 1 habit = 85% 2 habits = 34% 3 habits = 10%

12. SO WHAT ARE THE 10 HABITS OF HEALTHY & FIT PEOPLE? HERE’S WHAT THEY ALL HAVE IN COMMON...

13. 1. THEY PRIMARILY DRINK WATER The body is about 60% water Necessary for: Balancing fluid Healthy skin Muscles Kidneys Digestion Dehydration leads to: Increased appetite Decreased mental acuity Reduced energy Slower metabolism Water retention and bloating Strategy : Drink a glass of water before each meal

14. 2. THEY MAKE EXERCISE A PART OF THEIR LIFE FOR THE LONG-TERM The fit guy/girl in the office They don’t obsess, invest They enjoy their workouts They don’t think about losing weight

15. 3. THEY EAT AN ADEQUATE AMOUNT OF FRUITS AND VEGETABLES Only 1/10 people eat enough fruits and veggies* Reduce risk factors The goal: 7 different veggies a day 1-2 fruits a day Start with one of each and go from there Eat what you like 90% of the time 10% of the time try one you are not that big of a fan of. The How To: Eat a fruit or vegetable at each meal Don’t be afraid of frozen or canned veggies Get already cut up veggies *U.S. Center for Disease Control

16. 4. THEY MAKE GETTING STRONGER A PRIORITY Benefits of strength training: Build muscle tissue Increase metabolism Reduce risk of osteoporosis Reduce risk of injury How does strength building effect metabolism and other physiological systems?* Injected mice with “push-up” gene Weightlifting helps to, “regress obesity and resolve metabolic disorders” Weightlifting will NOT make you bulky! It’s genetics! The How To: Perform 2 x 30 minute weight training sessions a week Perform 5-10 minutes of squats and push-ups before you shower each day *Boston University School of Medicine

17. 5. THEY EAT MORE FOODS ON THE HIGHER QUALITY END OF THE CONTINUUM Water, vitamins, minerals, healthy fats Omega-3 and PUFA, protein You can supplement to help The How To Start by reducing packaged and processed foods Take a fish oil supplement or green food supplement each day

18. QUALITY OF NUTRIENTS

20. 6. THEY DON’T EAT PERFECTLY I am an overeater and love fast food! 80/10/10 rule

21. 7. THEY SKIP WORKOUTS But… never totally get out of it. They maintain repeatable workouts that they can do for the rest of their life. They don’t go to the extreme all of the time. The 9/2/1 Rule 9 months/year – baseline 2 months/year – surge 1 month/year – step back

22. 8. THEY GET ADEQUATE SLEEP Lack of sleep can lead to serious diseases People who sleep more: Have fewer health issues Are more productive Have better eating habits Are more likely to exercise The How To Go to sleep an hour earlier than normal Turn off all blue lights 1-hour or more before bed

23. 9. THEY EAT ADEQUATE AMOUNT OF PROTEIN Why protein? Controls hunger Increases muscle and strength Boosts metabolism Keeps you leaner for long-term, How much protein? Can you eat too much? The How to: Eat a complete protein (1-2 palm sizes) per meal Supplement Grass-fed whey protein and plant based proteins for super shakes

24. 10. THEY DEVELOP HABITS They don’t diet, and don’t try every “next best” workout or supplement every time something hits the mainstream

25. IT’S HABITS, NOT MAGIC 60% of people in the US are on a diet 89% quit within 30 days There is no magic supplement The only workouts that get results are the one you actually do

26. HEALTHY AND FIT PEOPLE ARE NOT PERFECT. THEY JUST CREATE HABITS THAT THEY CAN MAINTAIN FOR A LIFETIME.

28. NEED MORE HELP? Email: justin@mystateoffitness.comjustin@mystateoffitness.com Websites: www.mystateoffitness.com and www.grinnelltraining.comwww.mystateoffitness.com www.grinnelltraining.com Facebook, Twitter, Instagram Book: The Grinnell Lifestyle: My Nutritional Doctrine