THE LUNCH HOUR: HOW TO EFFECTIVELY USE YOUR LUNCH BREAK

THE LUNCH HOUR:
HOW TO EFFECTIVELY
USE YOUR LUNCH
BREAK
“One Cannot think well, love well, sleep well, if one has not dined well”.
- Virginia Woolf -
Josh Salinas
Shea Anderson
Grant Johannes
OVERVIEW
• Basic physical activity information
• Examples of short and effective workout routines
• Workout demonstration
• Basic diet information
• Recommendations for quick and easy meals and
snacks
• Sample healthy recipe preparation
The Truth About
Exercise
• Most people feel they don’t have enough time for a
workout in their work day
• ANY exercise is better than NO exercise
• Exercise will not only keep you energized and increase
productivity, but it will also help you feel better
throughout the day
• Workouts don’t have to be exhausting to make a
difference
Warm-up and
stretching
• Often overlooked in a workout regimen
• Proper warm-up and stretching techniques help prevent
injury
• A proper warm-up also leads to a more effective
workout
• Many methods can be utilized, but easiest and most
often used methods are:
• Static Stretching
• Dynamic Warm-Up
Static stretching
• Method that involves placing tension on a muscle
group
• Leads to increased blood flow and tissue elasticity
• Most commonly used parameters
• Hold stretch position at point before pain occurs
• Once comfortable point has been reached, hold position
for 30 seconds
• Release, and repeat on opposite limb
• Cycle through major muscle groups 2-3 times
Static stretching
• Common Muscle Groups
targeted during Static
Stretching
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Hamstrings
Quadriceps
Gastrocnemius (Calves)
Triceps/Biceps
Pectorals (Chest)
Shoulders
Lumbar Spine
Dynamic stretching
• Method of stretching that involves progression through
a movement to provide a stretch to the targeted muscle
or group of muscles
• Also called Active Stretching
• Very popular method among athletes
• Depending on intensity, may have a cardio component
• Not to be confused with Ballistic Stretching
• Includes a “bouncing” component
• Often avoided due to high occurrence of injury from
overstretching
Dynamic stretching
• Most common Dynamic
Stretching Movements:
• Walking Lunge with a
twist
• Toe to hand
• Butt Kicks
• Carioca
• High Knees
• Shoulder Circles
• Arm Crossovers
Quick 20 Minute
Workouts
20 Minute Workouts
• Workouts can be strength based, cardio based, cardiointerval based, etc.
• Workouts can be done in your office or in HPER with
more options and equipment availability
Strength Based
Workouts
• 1 minute high knees
• 1 minute jumping jacks
• 1 minute body weight squats
• 1 minute pushups
• 1 minute lunges
• 1 minute rest
• Repeat 3-4 times
Strength Based
Workouts
• 10 pushups
• 25 crunches
• 25 squats
• 30 lunges
• 50 jumping jacks
• 60 second wall sit
• Repeat 3-4 times
Free Weight
Workouts
• 10 Goblet Squats
• 10 Dumbbell Bench Press
• 30 Second Plank
• 10 Split Squats each Leg
• 10 Dumbbell Row each arm
• 30 Second Plank
• Repeat 3-4 times
Free Weight
Workouts
• 3 x 10 Barbell Squats
• 3 x 10 Hamstring Curls on Swiss Ball
• 3 x 10 Bench Press
• 3 x 10 Lat Pull-down
• 3 x 10 Bicep Curls
• 3 x 10 Triceps Extensions
Cardio Based
Workouts
• 20 Minute Walk (outside/treadmill)
• 20 Minute Jog (outside/treadmill)
• 20 Minute Elliptical
• 20 Minute Bike Ride
• 20 Minute Stair Climber
Cardio/Interval
Based Workouts
• These can be done outside, on a treadmill, bike, or
elliptical:
• 15 second run – 45 second rest
• 15 second sprint – 45 second rest
• 15 second sprint – 45 second jog
• Increase sprint/run time and decrease rest time once
you become acclimated to the workout
Workout
demonstration
Choosing 6 Meals
instead of 3
• Three meals a day -- breakfast,
lunch, and dinner -- is a way of
life for many of us. Some diet
experts believe more frequent
meals could be better.
• Eating six small meals a day can
help regulate blood sugar, control
cravings and keep hunger at bay.
• As long as you choose the right
foods and watch portion sizes,
"grazing" throughout the day can
help you lose weight while
keeping you energized.
Hunger & Diet
• Hunger is a dieter’s worst
enemy. Hunger usually occurs
between meals, when blood
sugar levels drop.
• In theory, if you divide your
daily calorie intake into several
small meals throughout the day,
hunger won’t be an issue.
• Eating more frequently could
actually mean less nutrition and
more calories if you don’t
carefully plan out your snacks
and meals.
Tips for What to
choose
• Each mini-meal or snack
should include lean- or lowfat protein, fiber, and a little
healthy fat along with at least
one fruit or veggie in each
mini-meal.
• Good protein sources include
lean meat, seafood, low-fat
dairy, eggs, nuts and beans.
• Fiber-rich foods include
whole grains, fruits,
vegetables, and beans.
• Healthy fats come from
vegetable oils, avocados, nuts,
and fatty fish.
If your Goal is to
lose weight
• If you want to lose weight while eating
several times a day, you must control
your portions.
• Be careful of foods that are easy to
overeat, like cheese, pasta, nuts and
any of your favorite foods.
• Walk when you can. Spending lunch at
your desk when you have a long day as
it is, isn't a good thing.
• If you have to eat at your desk, look for
ways to move during the day. Walk to
the water cooler, from the farthest spot
in the parking lot, to the copy machine,
anything you can do to move your
muscles.
Eating at Work tips
• Eating six mini-meals a day can be a
challenge when you're at work. Try to
prepare your lunch & snacks the
night before.
• For work parties that have food
available, remember to watch portion
sizes at lunch.
• To keep portions in check, take home
part of your food for another meal, or
simply choose a salad or a lighter
option.
• Create a group of your coworkers
that will join you in making healthy
choices at work during lunch.
Quick Snack/meals
Examples of some healthy snacks and
meals located in the HPER Café:
• Chicken Caesar Salad
• Tuna Salad Sandwich
• Turkey Ciabatta Sandwich
• Strawberry Banana Smoothie
• Cut Fruit
• Veggies & Dip
Turkey tacos
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Cooking equipment that you will need:
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Oven Range
Skillet
Strainer
Spatula or Wooden Spoon
Ingredients:
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1 lb. Ground Turkey, 93% Lean
1 packet Taco Seasoning
Taco Sauce
Shredded Lettuce
Diced Tomatoes
Shredded Cheese
Whole Wheat Taco Shells
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Approximate Prep Time: 10-15 minutes
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Macronutrient Breakdown for 1 Turkey Taco:
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Carbohydrates: 68 g
Fats: 14.5 g
Proteins: 35 g
Calories: 495
Turkey Tacos
• Instructions:
• Set burner to medium to high heat
• Break up ground turkey in skillet
• Cook meat until no longer pink. Stir regularly to prevent
burning.
• Pour meat into strainer to drain excess grease.
• After adding meat back to skillet, pour ¾ cup of water and taco
seasoning into skillet. Turn burner to high and stir in
seasoning. Bring to a boil. Stir regularly to prevent burning.
• Warm taco shells. Add lettuce, tomato, cheese and taco sauce.
• Enjoy!
Conclusion
• For the workout portion of your lunch hour:
• Any exercise is better than no exercise
• Can complete an effective workout in 20-30 minutes
• Important to warm-up and cool down to prevent injury
• For the meal portion of your lunch hour:
• Portion size is key
• Snack or meal should have a good balance of
carbohydrates, fats and proteins
• Many healthy options available on campus
• Healthy meals and snacks can easily be made at home
References
• www.webmd.com
• www.ccohs.ca
• www.goodhabitsuae.com
• www.Whfoods.com
• www.Eatingwell.com
• www.cookinglight.com
• www.health.com
• Essentials of Strength Training
and Conditioning by Thomas
R. Baechle & Roger W. Earle