Make It Fun

I was doomed to have an enormous sweet tooth. I also have always been an emotional eater. (Eek, I said it! It's true).  I love to eat when I am happy and I love to eat when I am sad. To be completely honest, there was a point in my life that when someone saw any form of cupcake memorabilia they thought of me. Mostly because I have a strong passion for cake. I'm not ashamed that I love to indulge in moist, tasty cake from time to time. I love food. I wouldn't be surprised if the majority of people pursing an active and healthy lifestyle don't feel the same way. Sometimes we find ourselves falling in love with fitness because we fell a little too deep into something else (cake). We are passionate people. We love the things we love. It is for this reason that I have learned how to make "dieting" fun and enjoyable. If any lifestyle change you make isn't enjoyable or fun than it will never last. It's important to understand you are not perfect, food is created and engineered to taste delicious and you don't have to eat boiled chicken breast for life to be healthy.

I had a patient recently who was morbidly obese. They were so obese that very simple acts such as rising from a laying position to sitting position was a task. They had multiple chronic health problems and their child was also in the same condition. I always try to empower my patients so if the opportunity arises to discuss making healthy changes, I take it! Somehow the conversation turned to using nutrition as a way to improve one's health. I say 'somehow' in a sarcastic tone due to the fact I most likely guided the conversation this direction. My patient and their child stated that they had dieted once. They ate nothing but broiled chicken breast with no seasoning and potatoes everyday. They laughingly said it worked but they simply got tired of eating the same thing every day and so they understandably gave up.

Making wise and healthy choices that improve your quality of life does not have to have to have the feeling of a death sentence. When designing my meal plan for the week, I think about what sounds good. What would I look forward to eating? Here is a hard lesson I have learned: If you enjoy your food, you will not feel like you are missing out, which in turn will prevent you from eating away from your goals or going "overboard" because you feel you missed out in the past.

Here are some suggestions and ways to make eating healthy and to your goals enjoyable.

Oatmeal is very versatile. When you think of eating a boring bowl of oats for breakfast, you need to step out of the box. Blend them with egg whites and make pancakes, muffins, etc. Make a healthy granola to put on some yogurt. Add protein powder to them and make a delicious creamy bowl of goodness. You can even buy flavored oats. I order mine from My Oatmeal. They have flavors such as apple pie, white cake, snickerdoodle, key lime pie and glazed donut.

Eggs are in my opinion the most perfect food. You can make crust less quiches, egg sandwiches, egg bakes, protein cake etc. You can even buy them flavored from MuscleEgg and make all kinds of delicious recipes. They have chocolate, vanilla, mint brownie and pumpkin spice.

 

 

Nut butter is my favorite food. I have tried a lot of great tasting, protein enriched nut butters. Some of my favorites are P28, Nut-N-More and Cracked. In flavors like banana raisin, white chocolate, chocolate, brownie batter, cafe' mocha, chocolate chip cookie and cinnamon roll, any sweet tooth can be quenched.

 

I challenge you this week to take a classic recipe you love, and adjust its nutrient content to meet your goals and macros. Have some fun with your meal planning.

 

Let me know what you come up with.

 

You can email me your ideas at fitwhitt@gmail.com

 

- FitWhitt

 

 



 



Day 11 - Glycemic Load

A calorie is just a calorie right? It doesn't really matter what I eat as long as I stay within a certain number of calories.


I personally believe this to be FALSE. I base my understanding of why a calorie is not just a calorie by examining closely the scientific explanation for glycemic load and insulin release.

Let's define a few things first.

What is Glycemic index? - The Glycemic Index (GI) of a food indicates how much eating a certain food will affect the glucose levels in your blood. Foods that have a high glycemic index will cause a surge of sugar blood levels and insulin which your body will store the excessive glucose as fat. Foods low in glycemic index will be digested slowly and increase blood sugar and insulin levels gradually, which is a very good thing.

OK. Makes sense? So what do you need to do to prevent your body from storing your food as fat vs. using it as fuel? Easy, eat a diet that is low in glycemic index foods.

You want to know something else that is pretty scary? Having surges in blood sugar and insulin levels can lead to insulin resistance and DIABETES. In fact, nearly 10% of all Americans are diabetic! That is HUGE!!! Keeping tight controls of your blood sugar levels will help in preventing this horrible disease. Even if you are not overweight, you can still become a diabetic.

Begin making sure the majority of your food choices are low glycemic. This will help you reach your goals for weight loss AND prevent the 7th leading cause of DEATH in the United States, diabetes. A simple and easy way to do this is to avoid packaged and processed foods.

 

 

- FitWhitt

Day 8 - Weekly Nutrition Plan & Training Plan

I am feeling positive and ready to attack this week. The burners are on and the crock pot is working. Meal prep is officially under way. I am easing back into finding my groove. I should be able to stay consistent in my schedule this week, so I am greatly looking forward to a successful week.

Training Plan

Sunday -Rest Day

Monday -Marathon Training -  Run 3 miles

Tuesday - Glute: Heavy & Step Mill x 20min

Wednesday - Marathon Training -  Run 6 miles
                      Train - Back/Biceps/Abs

Thursday - Marathon Training - Run 3 miles
                   Train - Shoulders/Chest/Triceps

Friday - Glute: Light &  Plyo/Functional

Saturday - Marathon Training - Run 12 miles

Glute: Heavy
3x10
Smith Squat
Sumo Squat

Leg Pressdown
Cable Kickback

Smith Reverse Lunges (with leg lift)
Hack Squat

Hip Thruster
Butt Blaster

Romanian Deadlift
Donkey Kick - Smith

Abductor

Back/Biceps/Abs
Drop Sets 3 x 15,12,10
Pull Up

Lat Pulldown
CG Cable Row
CG Pulldown
One Arm Dumbbell Row
Hyperextensions - weighted

Barbell Curls
Preacher Curl
Rope Hammer Curl

Hanging Leg Raise
Reverse Crunch
Leg Drops

Shoulders/Chest/Triceps
Drop Sets 3 x 15,12,10
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Alternating Front Dumbbell Raise
Reverse Pec Deck
Rope High Pull - Rear Delt

Flat Dumbbell Press
PullOver
Incline Dumbbell Flye
Machine Flye

Dumbbell Overhead Tricep Ext
Skull Crushers
Dips - weighted

Glute: Light
4x15
Bulgarian Split Squat
Single Leg Squat
Switch Lunge Jumps

Step Ups - Weighted
Curtsy Lunges
Speed Skaters

Reverse Hyperextension
Cable Kickback
Jump Squats

Nutrition Plan
I had a difficult time managing the varying amount of calories from day to day due to changes in work schedule and needing to be flexible. I decided to make everyday have the same calorie goal, which in my case is 1,800. Still on a 40/30/30 split with macros.

Meal One -
Vegetable Egg Bake with Ezekiel Cinnamon Toast

Meal Two -
Chocolate Peppermint Protein Pancakes
I used the Amazing Grass seasonal flavor, Chocolate Peppermint and added mint extract

Meal Three -
Chicken Tortilla Bake

Meal Four -
Turkey Burger, Brussels Sprouts and Sweet Potato Chips

Meal 5 -
Quest Bar & Nut Butter

Meal 6 -
Recovery Protein Shake

Stay tuned for helpful nutrition and fitness topics through out the week. Feel free to email me at fitwhitt@gmail.com with any questions.

- FitWhitt

Day 5 - FitWhitt Approved ABOUT TIME

I want to introduce you all to an amazing company and product. You might have noticed on my nutrition plan that I have incorporated the use of a casein protein as my last meal of the day. I stumbled upon About Time protein a few years ago.

 

 

The company provides a variety of products. They focus on producing a natural product with limited ingredients in delicious flavors. Their whey protein actually only has 4 ingredients: whey, stevia, xantham gum and natural flavorings. It taste great and mixes well in recipes. Each scoop of whey has 25 grams of protein for only 100 calories. It is even gluten free! If you are familiar with supplements, you might not believe everything I am saying because it is so different from everything else on the market.

 

In fact, I believe in this brand so much that I wanted to partner with them in helping you all reach your goals. They have agreed to give away one tub of the nighttime recovery in your choice of flavor: chocolate or peanut butter. This is valued at $45.99!

 

Here are the steps you need to do to enter this amazing giveaway.

 

1) Follow @abouttimeprotein on instagram

 

2) Follow @fitwhitt on instagram

 

3) Repost this picture (below) on instagram and #90dayfitwhittchallenge

 



 

 

 

 

You can share as often as you would like. Each share will qualify for one entry. The entries will stop being counted after Saturday night at 12:00am. Winner will be announced Saturday afternoon. 

 

Feel free to check out all their amazing products by going to www.tryabouttime.com - Use the code "fitwhitt" at checkout for a special deal of 25% off your entire order.

 

 

I will continue to share amazing products with you weekly that make it fun and easy to reach your goals.

 

- FitWhitt



Day 4 - Eat REAL Food

You should now understand how many calories you should eat to properly fuel your body and promote weight loss and what those calories should be composed of. Let's take a closer look at the what it means to eat real food.

Take a mental note. What have you eaten in the past 24 hours? Did you consume any local, pasture raised, pesticide free eggs? How about a bountiful salad with a large amount of varied vegetables? Did you drink fresh water and herbal tea? Did you consume most of your food from a package? Did you order your food from a window and eat in your car? Could you pronounce even half the ingredients listed on the nutritional information? Did the food you eat make you feel energized and alive? Or did it make you drowsy, gassy, constipated, have diarrhea or uncomfortably full where breathing felt difficult?

I define real food as food that has one ingredient. An apple is simply that, an apple. This chart is very helpful in understanding the best choices you can make.

I challenge you to begin looking at what you are really consuming in your diet. I don't expect you to make radical changes instantly. Just take 15 seconds of your time to look at the nutritional information of the product. Begin to ask yourself this question: Is what I am about to eat going to benefit me or harm me? The food you choose to eat can either give you health or disease. It is really that simple. You might only have digestive issues initially, but over your lifespan, you are actually causing disease, illness, chronic health problems and decreased lifespan through your choices.

 

 Although that sounds depressing, the flip side is that you are in control of your health simply by making educated and purposeful decisions with what you put in your mouth. It doesn't have to be complicated.  I hope you feel empowered to understand you are in control of your body. You can make wise choices. Food can make you feel energized, alive, vibrant, refreshed, nourished and satiated.

 

 

- FitWhitt

Carb Cycling

Carb cycling is a nutrition technique used to accelerate your body's fat burning potential. If you plan to carb cycle, you will alternate days of high or low carbohydrate intake. The idea is that you give your body the energy and fuel source it needs from a higher carbohydrate intake on training days you will be utilizing them the most. The other days are considered lower carbohydrate intake in hopes that your body will turn to fat sources for energy when the carbohydrate sources are absent.

What is a carbohydrate and how does your body use it?
Carbohydrates are not stored in the body the same as proteins and fats. The body is eager to use them for energy if they are available. Carbohydrates are broken down in our bodies into glucose so that the body can quickly utilize it as a energy source to fuel the cells. For this reason, carbohydrate intake plays a large role in are blood sugar regulation. The difference between "good" and "bad" carbs is the difference in how fast your body can break down the carbohydrate source and how fast it will cause an increase in blood sugar. The higher fiber content of complex carbohydrates causes them to be broken down slower in our bodies and minimizes an abundant surge of sugar into the bloodstream. Simple carbohydrates are broken down by the body much quicker and cause an immediate spike of blood sugar into the system. If there is an excess of glucose that the body can't utilize at the time it is eaten, it is stored as fat for use later. When carbohydrate sources are not available, the body will turn to fat in the diet as a energy source.

High carbohydrate days will be beneficial because they can help stimulate an insulin response to encourage muscle cells to grow. They will also replenish glycogen stores and make you feel good and energized. High carbohydrate days are best if utilized on days where you train larger muscle groups so the increase need for energy is there.

Low carbohydrate days will help promote fat loss by tricking the body to utilize fat for fuel. They also keep your body receptive to insulin.

There are various approaches and theories on how to schedule your high and low carbohydrate days. I personally want to see the most muscular growth in my glutes. For this reason, I will utilize a high carbohydrate approach on my two glute training days as well as my one day a week where I train longer distances in my marathon running program. I find that a three day split is sufficient to keep my energy levels high and my intensity elevated as well. My reason for trialing this approach is that I desire to maintain leanness and continue to lose body fat but also desire to see muscular gains as a result of my training.

Here is an example of my carbohydrate cycle

Sunday = Rest (LOW carb)

Monday = Cardio + Back/Ab  (LOW carb)

Tuesday = Cardio + Glutes (HIGH carb)

Wednesday = Cardio + Bi/Tr/Ab (LOW carb)

Thursday= Cardio + Sh/Chest (LOW carb)

Friday = Cardio + Glutes (HIGH carb)

Saturday = Long Distance Running (HIGH carb)

Tips and Tricks!

It is helpful to place a high intensity training period on the weekend which allows for some flexible dieting during the weekend.

Your calories come from three main macronutrients: protein, fats and carbohydrates. If you are consuming less carbohydrates, you should naturally have a lower calorie intake those days as well. I consume a higher amount of fat on my lower carbohydrate days to account for the calorie deficient, but still keep my calories about 200 less than on my higher carbohydrate days.

Keep your carbohydrate sources healthy. Stick to complex carbohydrates such as oatmeal, high fiber grains, starchy vegetables such as sweet potatoes, fruit and legumes.

Remember we are all different. This approach may not work for you. Approach any theory in nutrition and fitness as if you were conducting your own research. Be open minded, take detailed notes on how your body responds, give it time and in the end if you realize it is not the best approach for you, try something else!

Fit Foodie - Jelly Filled Donut Holes

I have been hard at work gathering and collecting blog ideas so that I can consistently bring you fitness inspiration and motivation. The blog structure will consists of 4-5 blog entries a week that range in topic from recipes, workouts, product reviews and tips on living a healthy and fit life.

Monday - Fit Foodie
This will be an opportunity for me to share recipes and meal prep ideas
Tuesday - Work It Out
This will cover a range of fitness advice focusing on at home work outs as well as gym sessions designed to target certain areas or even total body
Wednesday - FitWhitt Approved
There are a lot of products out there designed to make your life easier and your goals more manageable to achieve. Let me do the hard work and try them out and I will let you know which ones have my stamp of approval
Thursday - Inspire/Motivate Me
This will be an opportunity to share either my personal stories or someone else's fitness journey with you in hopes to encourage you that you are not alone in this journey
Friday - The FitLife Balance
If there is anything I have learned from pursuing a lifestyle in health and fitness, it is the importance of balance. I will be providing tips on how to live a balanced and healthy life

If you are ever curious about wanting me to address a certain topic, always feel free to contact me at: whittclinks@gmail.com and I will do my best to write up an interesting and informative topic for you.

Healthy Jelly-Filled Donuts

I have been on a contest diet prep plan since April 1st with NO cheat meals. I have been making significant gains and wonderful progress with my new coach but the cravings have officially begun. Instead of sitting around and engaging in dangerous food porn activities, I have decided that any food I desire can be made healthy. Instead of making a list of foods to eat after competition, I have begun making a list of foods to make "fitwhitt style". In other words, guiltless, good for you, fun and of course most importantly clean recipes. I was having a strong desire for a donut so I began to think about how to make a healthy simple version.

Ingredients
1 cup liquid egg whites
1/3 cup old fashioned oats
extract flavoring of choice
1-4 packets stevia
1 tbsp. of sugar free jelly
1 Wilton brownie pop mold

Instructions
1) Add egg whites, oats, flavoring and sweeteners to a blender and blend until smooth. I use my magic bullet for this.
2) Spray a light coat of non stick spray into "brownie pods"
3) Pour mixture into pods. Should fill all 8 equally.
4) Insert a small amount of jelly into each pod.
5) Bake at 350 for approx. 15-20 min or until eggs are cooked. Mine would boil over the top a little bit.

Pop out and cool. You can dip them in PB2 to make them peanut butter and jelly flavored or use sugar free syrup as well. I also like to take my cinnamon graham cracker whey protein powder and mix with water till I have the consistency of icing. I then use the protein powder icing on the donuts.

I found sugar free jelly that is naturally sweetened with Truvia at my local WalMart. You can check the Smucker's website to see if it is available near you.

Hope you enjoy this healthy and fun way to eat clean. Make sure your food is always a source of nutrient fuel for your body. It is not about what you WANT to eat but what your body NEEDS to eat as fuel. Change your mindset about the power of food and it's nutrients to question what your food can do for you!

- FitWhitt

Create A Meal Plan

Meal Planning 101

First step..... Find Your BMR. This number can be calculated fast with online tools that allow you to put in your weight, age and sex and will tell you your BMR. The BMR is the amount of energy your body expends on a daily basis at rest. This means, your body will burn _______ calories each day simply by performing the functions necessary to keep you alive and well. It is important to eat enough calories daily that are equal to your BMR. Any deficit you create in hopes to see weight loss should be created with physical activity as opposed to cutting calories below your BMR. This will keep you functioning, thinking clearly, allow you to have the energy to train hard and sleep well. I have made the mistake in the past of eating below my BMR. You end up sacrificing muscle mass for energy and will find that your mind is not functioning properly. Well, duh! It is not receiving enough nutrients to perform basic functions of living! I've made the mistake and I beg you to not think so simplistically that if you eat 700 calories a day, your body will be smart enough to know you just want that extra roll around you thigh to go away. IT WON'T! It will think you are on the verge of death, starving, in some country running from wild beasts with no food in sight. It will then begin to do things that are counter productive to your goals in order to keep you alive. Eat your BMR. Create a deficit with physical activity if you are trying to loose fat, OR account for any deficit if you are physically active and wanting to gain mass with an increase in your calories.

Second step.... Take that number of calories you need a day and divide it by 6. Then aim to keep each meal around that amount of calories. Change your thinking of eating large amounts of food at the end of the day and thinking your body can process all that junk at once, it CAN'T! The science behind small MEALS through out the day, usually every 3 hours or so, is that you give your body the amount of nutrients it needs at that time and no more. By the time it has finished processing the perfectly portioned amount of nutrients you gave it without overloading it with 800 plus calories of junk in one setting, you create a constant metabolic burn with a steady release of insulin that prevents that crashing feeling you get when you overload your system. In the end, your food becomes a source of constant energy, you can eat more often and you increase your metabolism. Sounds good to me!

I use a 6-PACK bag meal management system everyday. It has ice packs that keeps my food cool. It also has space for me to store my supplements. I carry all my meals with me everyday so I have no excuses, my food is ALWAYS with me. 

Third step....Make sure each meal serves a purpose. Does each meal have some protein in it? Am I eating about 2-3 servings of healthy fats a day? Do I have plenty of fibrous vegetables to keep me feeling full and satiated? Do I have a varied amount of fresh vegetables and fruits that provide vital nutrients my body needs? Do I have plenty of complex carbohydrates to keep me fueled up for my exercise? Stop thinking of your food as simply a pleasurable thing you do that sounds good at the moment. Think about feeding your body what it needs to run efficiently.

Eating clean should be not only a lifestyle choice but a priority. Taking the time to meal prep allows you to not have any excuses. You literally are what you eat. Think about it as simply as you can. What purpose will that fatty hamburger and fries serve your body? How much better would you feel if you fueled your body appropriately?

Oh, and P.S.

 I know those girl scout cookies are going around right now. I would be lying if I said they haven't tempted me. But, think about that cookie and what purpose it is serving you and your body? I am not saying not to ever indulge in foods that have no nutritional value for you. I get that! But make it your goal to eat clean 90% of the time and allow yourself a 10% "just because" food choices. We will delve into the science of cheat meals next week, so stay tuned!!

Stay Strong! 

- FitWhitt

FitWhitt.com presents - Protein Pancakes/Whey Protein Isolate

I am loving me some Cellucor whey protein. The taste is great and the price is even better. I have been ordering mine from bodybuilding.com. They currently have a great special. My current favorite flavor is the peanut butter marshmallow. Watch the video as I prepare a weeks worth of protein pancakes using the whey protein.

Whey protein isolate is an excellent supplement. Whey protein isolate is the purest form of whey and contains little or no fat, lactose or cholesterol. The benefits of whey protein include repairing body cells, muscles and bones due to the naturally occurring branched chain amino acids. This explains why consuming whey protein immediately after exercise is very beneficial to you. Of course your first line source of protein should always be real foods in their natural state but sometimes we all need a little help. And that is when I turn to whey protein isolate. Whey protein is also the fastest digesting form of protein, which makes it an excellent source immediately post workout. Exercise literally breaks down current muscle tissue. It is very important to give your body the "building blocks" it needs immediately post workout so that it can rebuild. The muscles are literally depleted post workout and require supplementation with adequate nutrition. They are also "hungry" and ready for nutritional uptake. Keep your post workout meal to carbohydrates and proteins. Avoid fats directly after your workout.

"While your post-workout feeding should be rich protein and carbohydrate, this meal should be fat free. The consumption of essential fats is one of the most overlooked areas of daily nutritional intake but during the post workout period, eating fat can actually decrease the effectiveness of your post-workout beverage. Since fat slows down transit through the stomach, eating fat during the post workout period may slow the digestion and absorption of carbohydrates and proteins." - source

Protein Pancake Recipe
1 scoop whey protein isolate
1/4 cup oats
1/2 cup unsweetened almond milk
1/4 cup fruit
1 tbsp liquid egg white 

Happy Meal Prep!! Have a great week!
- FitWhitt

FitWhitt's First Video Blog - Sweet Potatoes

Mann's Sweet Potato Fries

Benefits of sweet potatoes

(taken directly from - 9 Health Benefits of Sweet Potatoes)

1.  They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies.  Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.

2. They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.

3.  They contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

4.  Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper im­mune functioning, and the metabolizing of protein, among other things.

5.  Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral.

6.  They are a source of potassium, one of the important electrolytes that help regulate heartbeat and nerve signals. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.

7. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.

8. Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.  Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging. Studies at Harvard University of more than 124,000 people showed a 32 percent reduction in risk of lung cancer in people who consumed a variety of carotenoid-rich foods as part of their regular diet.2 Another study of women who had completed treatment for early stage breast cancer conducted by researchers at Women’s Healthy Eating and Living (WHEL) found that women with the highest blood concentrations of carotenoids had the least likelihood of cancer recurrence.

9.  There are versatile. Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad. I enjoy grilling them with onions and red peppers for amazing sandwich or wrap ingredients.  Puree them and add to smoothies and baked goods

- FitWhitt

Motivation

I am doing research to hopefully shed some light on some personal questions I have about life and fitness. Please help me out by answering these to the best of  your ability.


THANKS!!!

1) What are your personal goals in the realm of fitness/health and nutrition?

2) What motivates you? What drives you to put the time and effort in making your health and body a priority?

3) What qualities, skills and training would you want a personal health coach to have to help you reach your goals?

4) What would you say is the area you have the most questions about pertaining to health: nutrition or training?