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12 Steps to Wholesome Nutrition: Lifestyle and Exercise

We all know that exercise is good for us, but how much of it and what type? We discuss the yin and yang balance concepts of wholesomely exercising for health as opposed to a non-personalized training plan.

12 Steps to Wholesome Nutrition: Lifestyle and Exercise

We all know that exercise is good for us, but how much of it and what type? We discuss the yin and yang balance concepts of wholesomely exercising for health as opposed to a non-personalized training plan.
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This presentation explores the benefits of exercise, while acknowledging the importance of balance. We discuss key concepts that relate to stress, exercise and health, and look into active restoration techniques for recovery. We also discuss how lack of sleep can negatively impact overall health and athletic performance, drawing attention to a variety of sleep aids.
Dave Gardner, a Budokon mixed movement artist, explains how important it is to enjoy what we do in terms of exercise. He also tells us to reflect on how we move and to ask ourselves whether we have found the right balance. Finally, he teaches us a simple exercise to find our neutral gear.
Zac van Heerden, an exercise physiologist, shares his holistic views on training for athletes. He talks about modern ways to monitor training and discusses the importance of periodization for athletic performance, taking into account the individual athlete.
Kefir is similar to yogurt but slightly sourer in taste and contains more beneficial bacteria and yeasts. Rachel shows us how to make homemade kefir, a delicious and wholesome base for smoothies.
Balance is key to achieving a healthy lifestyle and exercise routine. This assignment will guide you in reflecting on your own lifestyle and exercise routine. PART 1 - TRAINING AND WELLBEING QUIZ (TWQ) At the same time each day, score yourself on this quiz. Scores under 20 may be an indication of overtraining and might suggest that resting or easy exercise would be best. Mark the scores daily in your training diary. PART 2 - TRAINING DIARY AND DAILY COMMITMENTS Log your daily training and commitments for one week. Rate your stress levels from a scale of 1-10, write down your hours of sleep, your resting heart rate and your TWQ score. After that week, do some reflection on your own lifestyle and training routine. INTERPRETATIONS After reflecting on your own lifestyle and training routine, you should be more aware of how they may be impacting your health. Now watch the homework interpretation video to bring together this learning for you.

This course is step 9 of the comprehensive 12 Steps to Wholesome Nutrition course by Ian Craig and Rachel Jesson, based on their book Wholesome Nutrition. Each 'step' is available for purchase as an individual class, so you can pick and choose the content that is of particular interest to you.

Requirements

You need to be enthusiastic about learning more about wholesome nutrition and healthy food choices for you. A little prior diet or food knowledge is useful but not essential.

This presentation explores the benefits of exercise, while acknowledging the importance of balance. We discuss key concepts that relate to stress, exercise and health, and look into active restoration techniques for recovery. We also discuss how lack of sleep can negatively impact overall health and athletic performance, drawing attention to a variety of sleep aids.
Dave Gardner, a Budokon mixed movement artist, explains how important it is to enjoy what we do in terms of exercise. He also tells us to reflect on how we move and to ask ourselves whether we have found the right balance. Finally, he teaches us a simple exercise to find our neutral gear.
Zac van Heerden, an exercise physiologist, shares his holistic views on training for athletes. He talks about modern ways to monitor training and discusses the importance of periodization for athletic performance, taking into account the individual athlete.
Kefir is similar to yogurt but slightly sourer in taste and contains more beneficial bacteria and yeasts. Rachel shows us how to make homemade kefir, a delicious and wholesome base for smoothies.
Balance is key to achieving a healthy lifestyle and exercise routine. This assignment will guide you in reflecting on your own lifestyle and exercise routine. PART 1 - TRAINING AND WELLBEING QUIZ (TWQ) At the same time each day, score yourself on this quiz. Scores under 20 may be an indication of overtraining and might suggest that resting or easy exercise would be best. Mark the scores daily in your training diary. PART 2 - TRAINING DIARY AND DAILY COMMITMENTS Log your daily training and commitments for one week. Rate your stress levels from a scale of 1-10, write down your hours of sleep, your resting heart rate and your TWQ score. After that week, do some reflection on your own lifestyle and training routine. INTERPRETATIONS After reflecting on your own lifestyle and training routine, you should be more aware of how they may be impacting your health. Now watch the homework interpretation video to bring together this learning for you.

About the instructors

Ian Craig

Nutritional Therapist & Exercise Physiologist
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Ian is a nutrition and lifestyle practitioner, writer and teacher, who likes to challenge the status quo of modern nutritional and medical beliefs - those limited beliefs that do not serve the world's health. He works with complex modern health imbalances, such as autoimmunity, chronic fatigue and fibromyalgia, plus gastrointestinal complains, and the myriad of weight management challenges. Additionally, Ian is the author of his 'fresh' educational book Wholesome Nutrition, and he is the founder of the Centre for Integrative Sports Nutrition international certificate course. 

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