Health & Fitness Workshop 
Dustin & Megan Haywood 
Beach Body Coaches, Personal Trainer & Turbo Kick Certified
Nutrition 101 
• What does clean eating mean? 
• The “Dirty Dozen” Organic vs. Not 
• Eat This/Not That 
• Eating Healthy on a Budget 
• The Power in Preparation 
• The 80/20 Rule
What does “Eating Clean” mean? 
• Try to eat a natural as possible 
• Avoid White products-sugars, white flours, 
highly processed foods 
• If you can’t pronounce or understand the 
ingredient-don’t eat it! 
• Go back to great grandma’s ways-the garden, 
home cooked meals from scratch
The “Dirty Dozen”
What should I eat?
Cont’d 
• 100% whole wheat versus White Bread 
• Make sure food high in Protein and 
Nutrients/Avoid Empty Calories 
• Eat Carbs earlier in the day=Fuel 
• Protein & Fiber will keep you full longer 
• Eat within an hour of waking & every 2-3 
hours (5 smalls meals a day) 
• Don’t Drink your Calories (video)
Eating Healthy on a Budget 
• Compare Prices (I do AlDI’s First then Buehlers 
or Walmart 
• Don’t use coupons unless you need it
The Power in Preparation 
• Plan meals for week out in advance 
• Make a list for store & stick with it! 
• Empty junk out of cupboards & stock with 
only healthy food 
• Keep healthy snacks in your purse & desk 
drawer 
• Prepare Food the night before
The 80/20 Rule 
• You can & will not be perfect all of the time 
• If you eat healthy 80% of the time you can 
afford to “cheat” 20% 
• Look at your week in advance & decide when 
you really want to cheat 
• This is a lifestyle-not a diet
Final thoughts…. 
• Your Body is a Temple 
1 Corinthians 6:19-20 
Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom 
you have received from God? You are not your own; you were bought at a price. 
Therefore honor God with your bodies. 
You need to eat healthy & workout so that you 
feel good & can live a long & productive life-don’t 
do it to look good-looking good will just be 
a side affect.
Summer Fitness Ideas 
• Attend a fitness Class 
(Megan offering every Tuesday evening 6pm – Here at New Life) 
• Meet a Friend to walk/run 
• Do an at home workout program/join an 
online group (such as P90X, 21 Day Fix) 
• Sign up to Run a 5K+ 
• Just get moving! (Swim, Bike, Ultimate Frisbee, Golf)
New Life 5/10K 
• August 16th 
• 8am 
• Register online at PremierRaces.com 
• *Hand out Coach to 5K or 10K plans
Running Trivia 
• 1 Mile Fun Run – 1 mile 
• 5k – 3.1 miles 
• 10k – 6.2 miles 
• Half Marathon – 13.1 miles 
• Marathon – 26.2 miles 
• Ultra Marathon – Anything over 26.2 miles
Typical Running Gear 
Playlists 
Hats 
Heart Rate Monitors 
Identification 
Socks 
Cell Phones 
Pain Relief 
Chafing Cream 
Sun Screen 
Night Wear (Reflective) 
Shoes 
Shorts 
Undergarments 
Water Bottles 
Magazines 
Watches 
Gloves 
Shirts 
Mp3 Players 
Headphones 
Hydration/Fuel Belt 
Mace 
Ice Baths 
Ice Packs 
Sunglasses 
Rain Jackets 
Tights 
Compression Socks 
Sweat Bands 
GPS
How to pick the right shoes
How to pick the right shoes 
(for Running) 
Wet Foot Test 
Netutral 
Overpronation 
Supination (underprontation) 
Cushioning | Stability | Motion Control
www.RoadRunnerSports.com
Staying Hydrated 
Drink ½ your 
bodyweight in 
ounces of water 
everyday 
*More if you are working out hard 
Or running outside
What to eat
Questions? 
• Drawing for Door Prize 
• Pick up 5/10K plans, Business cards on table, 
Purchase Sample Packets of E&E or 
Shakeology 
• Stay for a FREE workout!

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Haywood Fitness - Health & fitness workshop 2014 Presentation

  • 1. Health & Fitness Workshop Dustin & Megan Haywood Beach Body Coaches, Personal Trainer & Turbo Kick Certified
  • 2. Nutrition 101 • What does clean eating mean? • The “Dirty Dozen” Organic vs. Not • Eat This/Not That • Eating Healthy on a Budget • The Power in Preparation • The 80/20 Rule
  • 3. What does “Eating Clean” mean? • Try to eat a natural as possible • Avoid White products-sugars, white flours, highly processed foods • If you can’t pronounce or understand the ingredient-don’t eat it! • Go back to great grandma’s ways-the garden, home cooked meals from scratch
  • 6. Cont’d • 100% whole wheat versus White Bread • Make sure food high in Protein and Nutrients/Avoid Empty Calories • Eat Carbs earlier in the day=Fuel • Protein & Fiber will keep you full longer • Eat within an hour of waking & every 2-3 hours (5 smalls meals a day) • Don’t Drink your Calories (video)
  • 7. Eating Healthy on a Budget • Compare Prices (I do AlDI’s First then Buehlers or Walmart • Don’t use coupons unless you need it
  • 8. The Power in Preparation • Plan meals for week out in advance • Make a list for store & stick with it! • Empty junk out of cupboards & stock with only healthy food • Keep healthy snacks in your purse & desk drawer • Prepare Food the night before
  • 9. The 80/20 Rule • You can & will not be perfect all of the time • If you eat healthy 80% of the time you can afford to “cheat” 20% • Look at your week in advance & decide when you really want to cheat • This is a lifestyle-not a diet
  • 10. Final thoughts…. • Your Body is a Temple 1 Corinthians 6:19-20 Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies. You need to eat healthy & workout so that you feel good & can live a long & productive life-don’t do it to look good-looking good will just be a side affect.
  • 11. Summer Fitness Ideas • Attend a fitness Class (Megan offering every Tuesday evening 6pm – Here at New Life) • Meet a Friend to walk/run • Do an at home workout program/join an online group (such as P90X, 21 Day Fix) • Sign up to Run a 5K+ • Just get moving! (Swim, Bike, Ultimate Frisbee, Golf)
  • 12. New Life 5/10K • August 16th • 8am • Register online at PremierRaces.com • *Hand out Coach to 5K or 10K plans
  • 13. Running Trivia • 1 Mile Fun Run – 1 mile • 5k – 3.1 miles • 10k – 6.2 miles • Half Marathon – 13.1 miles • Marathon – 26.2 miles • Ultra Marathon – Anything over 26.2 miles
  • 14. Typical Running Gear Playlists Hats Heart Rate Monitors Identification Socks Cell Phones Pain Relief Chafing Cream Sun Screen Night Wear (Reflective) Shoes Shorts Undergarments Water Bottles Magazines Watches Gloves Shirts Mp3 Players Headphones Hydration/Fuel Belt Mace Ice Baths Ice Packs Sunglasses Rain Jackets Tights Compression Socks Sweat Bands GPS
  • 15. How to pick the right shoes
  • 16. How to pick the right shoes (for Running) Wet Foot Test Netutral Overpronation Supination (underprontation) Cushioning | Stability | Motion Control
  • 18. Staying Hydrated Drink ½ your bodyweight in ounces of water everyday *More if you are working out hard Or running outside
  • 20. Questions? • Drawing for Door Prize • Pick up 5/10K plans, Business cards on table, Purchase Sample Packets of E&E or Shakeology • Stay for a FREE workout!