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Steve Rast BLM Nutrition
Transcript of Steve Rast BLM Nutrition
Why Listen to this guy?
you can go to www.coachrast.com to find out more and access these notes afterwards.
Adjunct Faculty at University of Oregon
Why am I here?
1. Give you a different way of thinking about food
Former Reconnaissance Marine.
Wrestling, Rugby, CrossFit, Strength & Conditioning Coach
Trainer since 1999. Worked with every possible type of client. From running marathons to getting on less medications and off CPAP.
Lived and worked all over the U.S. lastly in Boston before here
Great consulting business, from Eugene to Grants Pass
Non Profit. Launching a new one in Eugene in 2014
Working with Cowboy CrossFit in Roseburg where we've run a great camp the past two summers
Teaching kids to make more informed choices about food.
2. Give you some ways to act.
AND to be able to tell if it's working
What is Food?
How About Fuel?
Why Think of it as Fuel?
Lets us plan for activity
Form follows function
BLM manages our fuel resources with an "All of the above strategy." Why?
To find the right balance
Lets apply that theory to us:
What Are You Training For?
Macronutrients: Protein, Carbohydrate and Fat
Ingestion triggers the body to release certain hormones
Protein triggers the pancreas to secrete Glucagon, a mobilization hormone
Carbohydrates trigger the release of Insulin, also from the pancreas. It is a storage hormone
Dietary Fat acts as a buffer for hormonal regulation and provides our feelings of satiety
Where do we start?
in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Eat meat and vegetables,
nuts and seeds,
and no sugar
Where do you start?
1. What are You Training For?
2. What are you daily needs?
3. What's holding you back?
4. Plan, Prepare, Implement
How do I know if it's working?
Cheesy Car Salesman Pitch:
Whatever you plan for, just give it 30 days. See how you look feel and perform.
Then you can add things back in one at a time and you will be more aware of how it effects you. Do this, and you take a lot of the mystery out how and why your body reacts to food.