Intro

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!