healthy living

Should You Care What Your Employees Eat and If They Workout?

Should you Care What Your Employees Eat and If They Workout?

You offer health insurance, life insurance, and maybe quality disability insurance for your employees, but you should you care what your employees eat or if they workout?

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Research from the Health Enhancement Research Organization (HERO), Brigham Young University and the Center for Health Research at Healthways shows “presenteeism”, or being at work but not performing at optimal levels, damages workplace efficiency. These inefficiencies are created by employees not eating healthy or working out regularly. The inefficiency of presenteeism and absenteeism causes lost production that costs businesses billions in operations costs annually.

The study found some of the following statistics:

  • Absenteeism was 27% lower for workers who ate healthy and regularly exercised vs those who didn’t.
  • Performance of workers who ate healthy and regularly exercised was 11% higher than those were are obese.
  • 66% of employees with an unhealthy diet were more likely to report lost productivity vs those with a healthy diet
  • Healthy snacks actually increase productivity, 93% of those who claim to not eat healthy snacks lose productivity.
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This seems difficult, but it isn’t. Helping your employees live healthy lives in and outside the workplace will make your business more efficient.

Other Factors (from numerous studies):

  • A Duke University study shows that obese workers file twice as many workers’ compensation claims, cost seven times as much, and miss 13 times more days of work.
  • Obese men take almost 6 more sick days than their healthier counterparts, obese women take an additional 9 more sick days.

Solutions:

  • Hire a Sports Nutritionist/Fitness Coach (Like me!) to give 30 minute class during lunch on healthy eating and healthy lifestyle changes. Having these sessions once a month can help educate employees on the importance of living a healthy lifestyle.
  • Healthy snack options. My wife and I teach our clients that snacks can make or break a diet. Most dieters think they need to stay away from snacks, but we find that snacks are a necessity and will prevent you from binge eating. Having almonds, cashews, fruits, and vegetables available in your break-room/kitchen will give your staff the opportunity to refuel for dollars a day. A bunch of bananas can feed 6-8 people and only cost you less than $2.00.
  • Gym memberships are great benefits for your employees. Many gyms will give you a nice discount if you enroll your office all at once.
  • Weight loss contests are great incentives for people to get healthier around the office. Prizes such as Apple Watches or Fitbits will encourage employees to continue tracking their health.

Summary:

To become  fully efficient in today’s business, companies must take care of employees. The paradigm must be broken and businesses must attempt to change or at least show that they care about the well being of the employees by teaching sound nutrition advice. The studies show that healthier employees are more productive and have less absences. Businesses will have more productive employees who will live fuller and longer lives with nutrition and lifestyle enrichment programs that may not cost the employer much compared to the net benefit of utilization.

To debate more about this topic, or to contact me directly, email me: nutritiontrain@yahoo.com.

About the author: 

Dustin Holston is a personal trainer and sports nutritionist from West Virginia. During the day he is a Legal Administrator running a regional law firm in Charleston. Dustin completed his MBA from Marshall University and has 15 years experience managing insurance agencies, banks, and law firms. Dustin and his wife have a love of fitness and nutrition and spend much of their time volunteering and making workout plans and diet plans for those trying to lose weight (for free).

Connect with Dustin on  linkedin-logo

 

Sources:

Diet may affect workplace productivity, Mother Nature Network, http://www.mnn.com/money/green-workplace/blogs/diet-may-affect-workplace-productivity. Accessed 31 Jan. 2017.

Duke Study Says Obese Workers File More Worker Compensation Claims, Fowler Insurance, fowlerinsure.com/2017/01/16/duke-study-says-obese-workers-file-more-worker-compensation-claims/. Accessed 31 Jan. 2017.

Eric A. Finkelstein, Marco daCosta DiBonaventura, Somali M. Burgess and Brent C. Hale. “The Costs of Obesity in the Workplace.” Journal of Occupational and Environmental Medicine. 52(10):971-976, October 2010.

You Are What You Eat…. Even At Work, Business News Daily, http://www.businessnewsdaily.com/3699-healthy-eating-worker-productivity.html. Accessed 31 Jan. 2017.

How to Snack While Dieting

How to Snack While Dieting

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Question: I love chips, are healthy variety of chips good alternatives for mid-morning and afternoon snacks?

Afternoon: Simple Answer… No.

When you diet, there are a few things that you want to do. You want to eat frequent meals to keep your metabolism up, and keep yourself from feeling “starving”. You also want to meal prep to keep nutritious food within arms reach to keep from eating fast food and other horrible food.

When dieting, the dieter needs to watch out for carbs. Carbs need to be consumed upon waking up and around post workout. The rest of the day should be low carb. Why? Carbs, especially simple carbs, spike insulin. When you are sitting at your desk, and insulin is spiked, it leads to fat storage. Carbs also hold 3 grams of water per gram of carbohydrate. 6 ounces of chips can make you gain over a pound total, and although most will be water weight, some of this will be stored as fat.

What should you eat instead?

  • Nuts: Nuts are full of healthy fats, protein, and fiber. All of which are great for dieting, heart health, keeping you full, and lean muscle.
  • Greek Yogurt: I like Oikos Triple Zero Greek Yogurt because it has 15 grams of protein, 0 fat, and 14 carbs (6 fiber).
  • 1st Phorm Level-1 Protein Shake- My breakfast everyday. Less than 140 calories, 24 grams of protein, and keeps me full for hours. It is muscle in a bottle. Order here with free shipping: https://1stphorm.com/a/products/protein-powder/meal-replacement-proteins/level-1a_aid=nutritiontrain

Summary:

Stay away from carbs when snacking. Eat protein, fiber, and healthy fats.

 

If you enjoyed this article, please share with your friends!

 

Good luck!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

1st Phorm’s TransPHORMation Contest

 

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2017 1st Phorm Transphormation Challenge transphormation

The 2017 1st Phorm Transphormation Challenge is back, and so is the $250,000 contest looking for the greatest transformations, or “transphormations” as Andy Frisella likes to say. Last year had nearly 100,000 entries and the results were staggering. This year you have three ways to enter:

1st Go to: https://1stphorm.com/a/transphormation?a_aid=NutritionTrain 

  • Purchase the Results Stack (20% Off) which includes: Monthly access to the Mytransphormationstartstoday.com, the contest,  Full Mega, M-Factor (Goddess or Hero), and Royal 21 King or Royal 21 Queen (Brand New Fat Loss Stack)
  • or Purchase the Health Stack which includes: Monthly access to mytransphormationstartstoday.com, the contest, Full Mega, and M-Factor (Goddess or Hero).
  • or Monthly access to Mytransphormationstartstoday.com, the contest, no discounts on supplements but absolutely no costs! Thank you Andy Frisella for doing this!

Now you will be assigned a Legionnaire for entering the contest. Every entry will have a Legionnaire. Legionnaires are brand ambassadors for 1st Phorm. The select few who are chosen to represent 1st Phorm because of their knowledge of nutrition, personal training, etc.  Who better than the guy who was voted Most Valuable Legionnaire last year? (I won Most Valuable Legionnaire September 2016, got a free trip to the headquarters, got to be in some videos and advertisements). If you go to https://1stphorm.com/a/transphormation?a_aid=NutritionTrain you will be on my team. My wife and I, (my wife is also a Legionnaire) will add you to our Facebook group, will help you will meal planning, workouts, dieting, recipes, and so much more. We will help you get in the best shape of your life, and hopefully help you win this whole damn thing!

 

Free Shipping on all 1st Phorm Supplements:

For considering us for being your coaches during the Transphormation Challenge, We are offering free shipping on all 1st Phorm Supplements, just go to 1stphorm.com/nutritiontrain and you will automatically receive free shipping on your entire order!

 

Again, you can sign up for free for the Transphormation Challenge, or save some real $$$ by singing up for the Transphormation challenge by buying some reduced cost supplements. The choice is you. Just sign up at https://1stphorm.com/a/transphormation?a_aid=NutritionTrain

 

 

Lift Heavy My Friends,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

 

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How to Diet- A Comprehensive Guide

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How to Diet- A Comprehensive Guide

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Dieting isn’t as hard, or as expensive as people make it out to be.

The Weight Loss Formula

As mentioned in the linked article the weight loss formula is simple.

(BMR) > (Calories Consumed)-(Calories Burned)

Or quite simply: Eat less calories than  your body needs. 

Step #1. Figure out how many calories your body needs to maintain current weight (BMR).

Before you can start dieting, you really should figure out how many calories your body needs to maintain your current weight . I like to use this calculator to calculate my BMR. Currently my BMR is approximately 1900 calories (I’m 5’8, 192, 32 years old). BMR is the calculation of how many calories your body needs to maintain current weight if you were just sitting and breathing all day. This doesn’t include what your body needs if you workout, work, etc.

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Step #2. How many pounds of fat do I want to burn each week?

Of the thousands of people who will read this article, I’m sure 95% of you will say “as much as possible”. Although this sounds like a good idea, it is not. Losing weight too fast can be detrimental to your health. You should want to lose weight safely and effectively while leaving as much muscle as possible.  The old adage is that cutting calories by 500 a day will help you burn 1 pound of fat a week. Although there are multiple studies confirming and denying the 500 calorie figure, I like to use it in my cheat sheet.

There are three ways to “cut calories”. The first way is to eat fewer calories. The second way is to burn those calories. The most effective way to diet is to do both. Burning calories through weight training and cardio will help you grow muscle and burn fat. Changing your diet will further help your weight loss journey. The third way to burn calories is through supplements such as The Bliss Go Pack or Commander Go Pack from 1st Phorm. These help speed up your metabolism to help you shred fat faster.

How many pounds should I shoot for losing each week? In most cases I don’t suggest trying to lose more than 1-3 pounds per week. This is equates to 4-12 pounds per month. Keep in mind that we are talking about “Fat” and not clearly just pounds. If you were normally eating a high sodium diet, you will lose a ton of water weight the first few weeks on top of the fat.

Equation:

To Lose 1 pound per week- Cut/burn 500 additional calories than your body needs each day.

To Lose 2 pounds per week- Cut/burn 1000 additional calories than your body needs each day.

To lose 3 pounds per week- Cut/burn 1500 additional calories than your body needs each day.

Step #3. How am I going to burn these calories?

Part A. Plan a Diet

I suggest starting out to try to eat your BMR. The BMR is the amount of calories your body needs at rest to maintain current body weight. Since you will be active and in the gym, your body is going to be burning much more calories than normal, so eating your BMR should be 500-1000 calories less than your body will actually need to maintain current body weight.

This means I need to shoot for around 1900 calories per day.

Sample Meal Plan

Breakfast- Level-1 Shake + Banana= 230 calories

Snack #1- 1 servings of almonds= 160 calories

Lunch- Broccoli and Chicken Breast (6 oz)- 330 calories

Snack #2- 1 servings of almonds- 160 calories

Dinner-2 fillets of Tilapia, 2 servings of brown rice (200 grams), Cauliflower- 500 calories

Post-Workout Snack- 2 servings of Phormula-1 + 1 serving of Ignition= 360 calories

Before Bed Snack- Peanut butter with apples- 200 calories

Total Calories= 1940

Part B. Workout Plan

When I’m cutting, I want to be in the gym at least 5 days a week. I like to hit specific muscle groups on specific days. I will then finish the workout by doing cardio.

Monday- Biceps/Triceps + 20 minutes HIIT

Tuesday- Chest + 20 minutes of HIIT

Wednesday- Legs + 20 minute jog

Thursday- Back + 20 minute jog

Friday- Shoulders + Calves + 20 minute HIIT.

Weekends- I may go for a jog or play basketball. I try to give my muscles the weekend off.

Part C. Supplement Plan

Supplements help supplement your diet and exercise. If you are a gym rat, you will need to supplement your diet more because you lose many vitamins and minerals through sweat. We also miss out on a lot of vitamins and minerals because of our diet. Many American’s don’t eat enough fish.

Here is my supplement plan:

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Commander + Thyro-Drive with Breakfast– Commander is my favorite fat burner on the market. Commander gives me energy, reduces cravings, and burns fat.

Commander  with Lunch– Commander is my favorite fat burner on the market. Commander gives me energy, reduces cravings, and burns fat.

M-Factor Hero before bed– A great multivitamin that isn’t pixie dusted. It works by giving you essential vitamin and minerals your body needs in a capsule, much more proven way to inject vitamins.

Thyro-Drive before bed– Thyro-Drive helps maintain optimal thyroid performance to maxmize weight loss.

Opti-Core before bed– Stress makes you gain weight, lack of sleep helps prevent gains. Opti-Core helps reduce stress and increase sleep.

Full Mega before bed– We don’t eat enough fish. Fish Oil is great for your heart, is an anti-inflammatory, and studies have shown weight loss with fish oil.

Creatine Post Workout-  I mix creatine with Ignition and Phormula-1 Protein post workout to help with muscle growth and recovery.

 

Summary:

Losing weight isn’t difficult, but keep consistent with it can be. Plan everything from your workouts, to your diet, to you supplements to ensure that you maximize the weight loss. After each month I take a look back to see if I achieved the results I wanted. I then make tweaks.

 

If you need further advice on diet, training, or other goals, feel free to email me: nutritionandpersonaltraining@yahoo.com. Also feel free to click on any of the links through the page to receive the lowest price and free shipping on your 1st Phorm orders.

 

Thank you,

 

Dustin Holston

Certified Personal Trainer/Sports Nutritionist

1stphorm.com/nutritiontrain

 

Beach Body in 45 days

Beach Body ready in 45 days!!!

Can you get the body you want in 45 days? The answer is maybe, but we can surely try!!!! After a long winter, many of us are holding excess weight around our stomach and thighs. The idea behind this diet is to combine nutrition, exercise, and supplements to maximize weight loss to become beach body ready in 45 days.

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BMR Calculation:

We need to calculate the total amount of calories your body needs to maintain your current weight. I like using this BMR Calculator to do so.

Nutrition Plan:

Once we calculate our BMR, I would suggest setting a meal plan with 300-500 less calories than your BMR. If you can cut your calories by 3500 in a week, you should lose one pound of fat!

I would go with a diet that is 25% Carbs, 25% Fats, and 50% Protein. This should allow you to maintain as much lean muscle as possible while burning fat. Your fats should come from healthy sources such as nuts, fish, etc.

Exercise Plan:

Once we have a meal plan to follow, the next step is to follow a specific exercise plan. The plan should hit a few muscle groups each day with cardio. We want to use moderate weight to build lean muscle while burning fat.

Suggested Split:

Day 1: Legs

Day 2: Arms and Shoulders + 30 minutes of cardio

Day 3: Chest and Abs + 30 minutes of cardio

Day 4: Back + 30 minutes of cardio

Day 5: Traps and Calves + 30 minutes of Cardio

On cardio days, I would suggest doing some high intensity training with some sprints a 1-2 times per week. I like sprinting for 60 seconds and jogging for 5 minutes, then repeating.

Supplement Plan:

Commander and Thyro-Drive(men) or Bliss and Thyro-Drive(Women) and at least 2 containers of Phormula-1 or Level-1 should be enough supplements for the plan.

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Morning: 1 Commander/Bliss and 1 serving of Phormula-1 or Level-1 (as a meal replacement for breakfast)

Lunch: 1 Commander/Bliss and a healthy lunch

Dinner: Healthy Dinner

Post workout: 1 serving of Phormula-1 or Level-1

Before bed: Take 2 Thyro-Drives

Total Weight Loss:

Depending on how much weight you need to lose, I think it would be possible to lose 15-20 pounds over the course of 45 days with this plan. I would shoot for 2-3 pounds of weight loss per week. With a similar plan, my trainee Brittney lost 7 pounds in a week!

Lift Heavy My Friends,
Dustin Holston
1st Phorm Ambassador
Personal Trainer/Sports Nutritionist

The Secret Formula Trainers Don’t Want You to Know! The Weight Loss Formula

Do you know there is a formula to help you estimate how much weight you can lose in a specific time frame? It is a complex formula but I will break it down for you… for free!

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(Theory of Weightloss-it-ivity)

Weight Loss Formula:

(BMR*Activity Level) > (Calories Consumed)-(Calories Burned)

If (Calories Consumed)-(Calories Burned) is less than (BMR*Activity Level) then take:

3500 (amount of calories needed to burn 1 pound of fat)/(Amount of calories less than (BMR*Activity Level))

=Number of days to burn 1 pound of fat

Number of days to burn 1 pound of fat * pounds you want to lose= how long it will take to lose x pounds of fat

Step 1: How many calories do I need to stay at my current rate? BMR Formula

BMR stands for Basal Metabolic Rate, or how many calories you burn a day at complete rest.

Here is the formula:

Women: 655 + (4.35 x weight in pounds ) + (4.7 x height in inches ) – (4.7 x age)

Men:   66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in year)

Example:  Male that weights 180, who is 5’8 (68 inches) and is 30 years old 

66 + (6.23*180)+(12.7*68)-(6.8*30)

= 1847 Calories

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1st Phorm Ambassador Christina with her WMD

Step 2: How active are you?

We then look at how “active” the person is:

Sedentary: BMR x 1.2 (doesn’t do a whole lot)

Lightly active (light exercise one to three days a week): BMR x 1.375.

Moderately active (moderate exercise three to five days per week): BMR x 1.55.

Very active (vigorous exercise six to seven days a week): BMR x 1.725.

Step 3: How many calories do I need to consume to maintain my current weight?

So the 30 year old in the above example is moderately active.

BMR * 1.55

1847 * 1.55= 2863 calories needed per day to stay at current weight

Step 4: How much weight do I want to lose?

You will need to determine how many pounds of fat do you want to lose. Each pound of fat is a reduction in calories of 3500.

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Step 5: How am I going to burn/not consume these calories?

Figure out how many calories you think you can reduce/burn a day and divide it into 3500.

In above example if the 30 year old could burn/consume 500 less calories a day:

3500/500= 7 days for 1 pound of fat burned

Step 6: How long will it take me to lose my goal weight?

Take the amount of weight you want to lose and multiple it by the amount of days it takes to lose 1 pound of fat.

In above example of 30 year old:

10 pounds * 7 days= 70 days to lose 10 pounds of fat @ 500 calories less a day.

Shortcomings of the Formula:

Although the formula is nice to know, there are some issues with it:

1. BMR formula doesn’t take in account for body fat%/lean muscle mass.

– Lean muscle burns more calories than fat.

2. How do you estimate your activity?

– Am I very active or moderate active?

3. As you lose weight, your BMR changes.

– Will be harder to burn more calories or consume less calories as your body weight reduces.

Suggestions:

See how your body does by trying to eat the amount of calories of your BMR prior to using the activity multiplier. Eating healthier, nutrient dense foods will keep you fuller longer, and may be an easy way to jump start your fat loss. Try to shoot for 1-2 pounds of fat loss per week. A human can lose weight faster than that, but it can be detrimental to your mental and physical health. Supplements like Bliss and Commander can help speed up the metabolism and help you burn fat faster. These also help with energy and hormonal support. Thyro-Drive can help optimize your thyroid function for greater weight loss.

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Dustin with his niece... and Elsa
Thank you for reading and lift heavy my friends!
Dustin Holston
Personal Trainer/Sports Nutritionist
1st Phorm Brand Ambassador
www.nutritiontrain.1stphorm.com 

Check out our video on how to eat cheap, healthy, and easy!

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Many of our clients ask how to eat healthy, easy, and cheap when you work a 9-5 job. My wife and I work very demanding professional jobs during the day, and for us, this is the best recipe to get quality protein, quality carbs, and low fat. Check it out! Follow us on Youtube! 

Eat Healthy My Friends,
Dustin Holston/Christina Holston
Certified Personal Trainer/Certified Nutritionist/Licensed Zumba Instructor
1st Phorm Brand Ambassadors: Free Shipping! http://NutritionTrain.1stphorm.com