Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
6 min AMRAP
5 Wall Ball Front Squats (lightweight)
5 Wall Ball Push Press (lightweight)
3 Elbow to Floor Stretch (each side)
**2. Workout Prep**
20 sec. Row (Workout pace)
7 Wall Balls (Workout weight)
– Have athletes focus on breathing and cycling arms on the wall balls –
120 Wall Balls (20/14)
120/90 Calorie Row
*Reps can be partitioned – athletes can move between movements until total reps are completed
20 abmat situps (strict – no arms)
30 flutter kicks (each side)
15 Russian Twists (light wallball – each side)
DAILY LAZY MACROS POINTS
+2 points for 800g+
+2 points for Protein target
+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep
6 possible points/day
Your gym lead defines what qualifies as a workout.
Sleep is 7 or more hours a night, measured with a tracker or as “time in bed” as 7.5 hours. Time in bed must be in sleeping mode (not watching TV, using phone, talking, etc).
HOW DO I TRACK THIS?
OptimizeMe Nutrition prefers a post-it note method or something equally accessible. There is no real need to keep the data for the long-term or to use an App for a complete record entry. Do you really need to know you ate 160 grams of cucumber last Tuesday? Nope! BUT, if you are someone who prefers a Google spreadsheet or an App, do it!
Use the system that is the most minimally invasive to your day-to-day — that is the one you will stick to!
NUTRITION IN 8 MINUTES. REALLY.
See OptimizeMe Nutrition debunk nutritional dogma on the TedX stage.
PROTEIN TARGET: CURRENT VS. TARGET WEIGHT
As outlined in the one-sheet, your protein target is 0.7 grams of protein per pound of bodyweight (1.5g/kg) using your current weight. However, if you are looking to lose more than 10 pounds (5kg), you can use your target weight (because otherwise, it can be a lot of protein!). This should not be an avenue to “cheat the system” and get protein points more easily. If you plan on using your TARGET weight, you must first get approval from your group/gym leader.
VEGANS AND VEGETARIANS – PART 2/3
Unlike the recommendations aforementioned regarding tracking on a post-it note, if you are a vegetarian and vegan you may want to track protein in every single food you eat. This is most easily accomplished in an app like MyFitnessPal.
Why the difference? As mentioned in Part 1, it will be harder to hit your protein target. And using an app, you get “credit” for every single protein gram. For example, your 800-gram items might have more than 10 grams of protein based on your choices (e.g., beans). You’ll also want to get credit for protein in grains, for example. Since meat is so protein-dense, those eating meat are more likely to hit their target without needing to track every single gram.