Solo Session with Ryan Jay Owens
6 Tips To Keep Your Body & Mind Healthy With RJO
- 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!
- 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!
- 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...)
- 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
- Grow Wiser | Everyday improve your knowledge 1%)
Mentor (Read/Write & Adopt)
Books (Autobiographies, Historical, Coaching (Skill Acquisition aka self-help)
Web Research
MOOCs
- 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!
