FIVE COMMON MISTAKES IN DIET AND EXERCISE

1. Drinking to many calories
   • Sports nutrition such as Gatorade is not a “healthy” drink 14g of sugar for every 8oz. for a 20 oz drink thats 35 g sugar.
   • One fancy Starbucks drink can run 400+ calories.
   • Wine- biggest concerns is over all calories and how it changes the way your body converts food (energy).
2. Eating carbs at the wrong times of day
   • Never eat carbs at dinner.
   • 30 min after workout.
   • Front load your day with healthy cards.
3. Steady state cardio and or all or nothing mentality
   • Does nothing for you unless training for endurance events.
   • Think car and gas MPH. you want to drive surface streets when you work out.
   • Bailing on a workout just because you don’t have the time you want to invest in it. event 10 minutes is better than no minutes.
4. Using exercises inappropriately
   • Planking- non dynamic and boring- add depth and dynamic elements to the exercise.
   • Squats- squats don’t hurt your back, the way YOU squat hurts your back. Squats for quads not glutes and proper form and loading weight appropriately will ensure a healthy back and strong legs.
5. Not resting/sleeping/stretching enough
   • Lack of recover raises stress hormones, disrupts sleep and causes weight gain.
   • Sufficient sleep allows cortisol or stabilize and for your body to lose weight.
   • Not stretching is like leaving your kitchen sponge in dirty dish water over night…it grows bacteria and thats just gross.

DOWNLOAD PDF