{"href":"https://api.simplecast.com/oembed?url=https%3A%2F%2Fbeyondathletic.simplecast.com%2Fepisodes%2F23-6f041578","width":444,"version":"1.0","type":"rich","title":"#23 6 Tips To Keep Your Body & Mind Healthy With RJO","thumbnail_width":300,"thumbnail_url":"https://image.simplecastcdn.com/images/ddd10a/ddd10a14-6ed8-415b-a536-5ba8019bbbef/082eb14d-2b1e-469a-828e-fc914990c03d/1421874036artwork.jpg","thumbnail_height":300,"provider_url":"https://simplecast.com","provider_name":"Simplecast","html":"<iframe src=\"https://player.simplecast.com/082eb14d-2b1e-469a-828e-fc914990c03d\" height=\"200\" width=\"100%\" title=\"#23 6 Tips To Keep Your Body &amp; Mind Healthy With RJO\" frameborder=\"0\" scrolling=\"no\"></iframe>","height":200,"description":"Solo Session with Ryan Jay Owens\r\n\r\n6 Tips To Keep Your Body &amp; Mind Healthy With RJO\r\n\r\n1. HYDRATE | Before, During &amp; After Tips\r\n\r\nBefore Training: Mornings 1 L water &amp; 30-60’ b4 workout 1/2-1L minimum (pee test = The darker it is yellow is your dehydration level basically)\r\n\r\n*During Training: Smaller amounts more often… best. Super long or hard have fruit with lots of water in it but lower fiber.. oranges, mandarins, bananas, etc.\r\n\r\n*After Training: 5-10’ 1/2L dep. on sweat with salt!\r\n\r\n2. REFUEL | Post Workout Nutrition\r\n\r\nFANTASTIC 4 = ENERGY + MUSCLE + HYDRATION + IMMUNE\r\n\r\nKEYS: 30’ WINDOW Stage 1 + 60-120’ window Stage 2\r\n\r\nSTAGE 1 = 30’ WINDOW after training\r\nGlycogen Stores (\"energy reserves\") (1.2g/kg of bodyweight of carbs OR carb/protein mix)\r\n\r\n*RECOVERY SHAKE EXAMPLE + GUT HEALTH PREP = PRE/PROBIOTICS (greek yogurt higher protein/low fat versions best, miso, kimchi, and kefir) Pre (non = Garlic/banana/Leeks/etc\r\n\r\nSTAGE 2 = 60-120’ window after training\r\nProtein, Protein Helpers, Fats (Omegas, etc), Antioxidants, Slow Carbs\r\n\r\nEXAMPLE:\r\n\r\nRECOVERY BOWL = FISH/POULTRY/RED MEAT (Bacon even ok) + FAT (nuts/seeds on salad… avocado.. coconut, hemp seed or walnut oil) + VEGGIES (Dark green Spinach/Kale/Collards etc but also bright colors more color the more vitamins/antioxidants) + SLOW CARBS (20% is probably more than enough here) (Legumes like lentils, black beans.. Quinoa, rolled oats, whole-grain pumpernickel bread, Buckwheat, pearled barley and whole-wheat bread/tortillas for wrap/sandwich)\r\n\r\nHELPFUL TIPS:\r\n\r\n*Drink water/liquids up to 20’ before meals and 30-60’ after or you will not digest everything from you food\r\n\r\n*Fat Burners:\r\nA Shot of pure lemon juice after meal will help digestion and fat loss.\r\nClove of garlic\r\nCayenne Peppers\r\nCinnamon\r\n\r\n\r\n*Don’t Eat close to bedtime or you will be processing food during sleep...not have consistent sleep quality which will defeat the nutrition you just gave yourself!\r\n\r\n3. GET FIT | Like An Olympian &amp; Shed Fat\r\n\r\nTABATA 4’ WORK (actually 2m40s of actual work…) \r\nBike\r\nRowing\r\nTreadmill\r\nTrack\r\n\r\nHIIT &amp; HACKS\r\nWeights (body + external weights)\r\nPlyometrics\r\nProps… Bands, Balls, Boxes (3 B’s… B-Trio…TB’s...)\r\n\r\n4. BE MINDFUL | Flow State: Get In THE ZONE!\r\n\r\nTake 5-10’ for breathing and visualizations\r\n\r\nMindful Breathing (Boosts focus, metabolism, productivity, creativeness)\r\n\r\nVisualize Success \r\nYour dream + Your Skills needed to accomplish Your dream\r\n\r\n5. Grow Wiser | Everyday improve your knowledge 1%)\r\n\r\nMentor (Read/Write &amp; Adopt)\r\nBooks (Autobiographies, Historical, Coaching (Skill Acquisition aka self-help)\r\nWeb Research \r\nMOOCs\r\n\r\n\r\n6. MOBILITY MASHING | Prevent Injuries, Soreness &amp; promote F.R.O.M\r\n\r\nTools = Ball and/or Roller\r\n30 seconds on each TP (Trigger Point) for 10'\r\n\r\nTweet Me @ryanjayowens -or- @BeyondAthletic and tell me what you liked, that you heard it or as questions!\r\n"}