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Creating a sustainable (and healthy) lifestyle to support your fitness and wellness goals can be, well, complicated—especially when you have a busy schedule. From learning more about lean proteins to figuring out what the best workout is for you, sometimes we need a little*extra* help. That’s where Precision Nutrition comes in.
We synced up with Adam Feit, Level 2 Master Class Coach and Performance Nutrition Coordinator at Precision Nutrition, to get his insights into your top fitness and wellness questions—and how a program with Precision Nutrition can help you maximize your potential and achieve your best self.
A: I like folks to remember the three “S's”—scheduling, structures, and systems. So starting with scheduling, if we know we book it—just like a dentist appointment or a doctor's check-up—we're going to go. So, I always try to make sure I schedule that. With our second S, I want to talk about structure. What does the program look like? Is there a specific focus for each day? And how does this day affect the next day? Making sure we have a good structure will help us stay in line with our third S: having a system. What type of environment are you going to be training in? What can you do? What can’t you do? Understanding where you’re going to be during that workout session is going to help you set up a system to match exercises to your goals, ultimately helping you get that great workout in.
A: It's going to be the one that you do consistently. We have to understand that building muscle is a process. It's not necessarily just about the workout. There are a lot of other things to consider—such as getting adequate calories and sufficient sleep and having a great handle on all the other stressors happening in your life. As well as exercise choice and selection. From a specific workout perspective, I want to make sure there is an element of progressive overload. So within each workout (and as we continue on), it’s constantly getting harder or more difficult. This could be displayed in a variety of different ways. It could be more intense, for example, or a little bit longer. Maybe it’s a combination of the two. The idea is to improve the density of your workout so you're squeezing in more work within a set amount of time. If you’re really limited on time, I would focus on multi-joint ground-based exercises and three-dimensional movements to maximize the amount of muscle used.
A: Personally, I think it's great for some people but not so great for others. If you’re an athlete, and you’re in a high-intensity, repetitive effort, go-go-go type of environment for your sport, it's probably not going to be the best source for the fuel you need to succeed on and off the court (or wherever you might be). If you're a regular person just trying to get a little bit leaner and more fit, it’s something to consider. This style of eating is restrictive, and it’s not the only way. There are many different ways of eating that can help you reach your goals.
A: The first thing I'd always want to make sure of is understanding what's happening before that sweet tooth really gets a hold of you—especially if it's at night. So, a lot of the questions that we’re going to ask are around the types of foods you’re eating. And what types of foods are you not eating? How often are you eating or not eating those foods? And the big one: Why are you eating or not eating those foods? What we have seen working with the clients is that most of these cravings can simply be addressed by taking a look into their behaviors—and the number one thing is the environment where the cravings took place. And so before we start talking about eat this and don't eat that and make some healthy food swaps, let's dig in behind those decisions, and find out why these cravings are hitting you.
A: I'd love to see most of our clients consume anywhere between two and four liters of water per day. If you're a hard-training athlete, it actually might be more like three to four liters per day. This may sound like a lot and at first, and it may feel like a lot, too. How do you make it happen? Step one: Try and fill up a liter water bottle or maybe something like a Nalgene (that's about 32oz), and drink that during your workout. Step two: Refill that bottle, and drink it after your workout or at practice. Step three: For every meal you have throughout the day, try and focus on having one to two cups of water with each meal. That'll help ensure you’re adequately hydrated, which will benefit both your health and performance.
A: You’re already off to a great start! At Precision Nutrition, we actually have a free 5-day course for MINDBODY readers with all of our best strategies on helping you lose fat, gain strength, and transform your body.
If you want to live your healthiest life, Precision Nutrition could be the solution. With hands-on coaches like Adam, they’ve helped thousands get in the best shape of their lives. Try their body transformation program for a complete nutrition and exercise plan that’ll help you get the lasting results you really want. Learn more here!
For the first time ever, the globe will be watching surfing take center stage at the 2020 (postponed to July 2021) Olympics. People from all over the world will be appreciating the sport, many for the first time.
This symbolizes the surfing community breaking through centuries of negative stereotypes. Though conditions play a big part in the sport, the biggest hurdle the athletes will have to overcome to see success is mental. The winner will be the one who chooses their waves wisely with their understanding of the conditions and ability to intimidate and therefore overcome components. Meanwhile, they will be challenging themselves to emerge from crashing barrels, fly into the air, and land on the shifting surface gracefully. No big deal.
You’ve probably heard the invention of a wave pool, which creates the perfect man-made wave. In 2007, Kelly Slater founded his wave company with a passion to build the perfectly rideable wave at his surf ranch. It was debated whether the Olympics should be held in the ocean or on a manufactured wave, with many differing opinions on what would be right. The decision was made, and the event will take place in the sea, at Tsurigasaki Beach in Japan, about 40 miles east of Tokyo, where the rest of the 2021 games will be hosted.
As you watch, take a moment to reflect on the century of effort for this to happen. This initiative can be traced all the way back to the 1912 summer games that took place in Stockholm. Duke Kahanamoku, known as the father of modern surfing, won three gold medals in swimming, and while accepting his medal, he expressed that it was his dream to see surfing be added. To add fuel to the fire, International Surfing Association, recognized as the surfing world's governing authority by the International Olympic Committee (IOC), began lobbying for the inclusion of surfing in the Olympics in 1955.
Surfing is a multidimensional sport unlike any other. Nothing compares to paddling out to the serene silence that awaits beyond the breaking waves. Once you get out there, you immediately escape the many annoyances ingrained in everyday life—the constant notifications on your phone and laptop, your back-to-back schedule, answering to other people. You’re no longer on the time that your watch reads, you’re on mother nature’s time. You’re also no longer in control of your surroundings. Now, all you can do is surrender and wait for the next set to come, while trying to position yourself for when it does.
The high from catching the perfect wave is so addicting that surfers would fail on one hundred in a row just to catch that one. After you catch that perfect one, you replay it in your mind for the rest of the day.
A successful session is reliant on so many factors of mother nature—a force way bigger than us. For ideal conditions to exist, a good-sized swell must approach from the right direction, the wind must be flowing offshore, and you have to time your session right with the ebb and flow of the tide.
The sport is always teaching you life lessons. It is humbling, even if you’ve been practicing it for many years. One reason why it takes so long to master is that the conditions are going to be different every time you get out there. You might have caught a million yesterday, but today makes you feel like a kook because you can’t land one decent wave.
The community of people that you become a part of when you surf is special. A shared obsession with the ocean that brings you to dive into the water at dawn to get a session in bonds you quick. When you’re out there, you’ll find yourself interacting with people of all ages and backgrounds. People enjoy sharing the stoke of the sport. When you see someone out there teaching somebody new, you’ll encounter them cheering at the top of their lungs when they catch a good wave, and as you look around, you’ll see smiles all across the lineup. The other day, I caught a long wave in to be met with a cheering crowd of locals who frequent the spot that I do. When I got to shore, a local showed me their secret stash of hot packs to access in case I, or someone else, gets stung by a stingray when they aren’t around.
Being out in the ocean and abiding by her rules gives surfers a deep love and connection to nature. It’s common to see sea animals out there, like dolphins, stingrays, and fish. When you have an encounter, it’s a reminder that we are invading their territory. It sucks when you see trash floating in the water, or on the sand in its route to the water. It’s a sad reminder of the negative impact that humans can have on natural environments. It inspires you to pick up trash and advocate for sustainability so that we, as a collective, can take care of the beauty that we are lucky to have access to.
Tune in to see surfing break into the biggest international sporting event in the world beginning on Saturday, July 24th.
Do you live by the ocean? Paddle out with an instructor.
Don't live by the water, but still want to train for your next surf trip? Consider these classes.
If your location isn't listed above, browse Mindbody to see if they are available in your city.