Shaun Stafford from City Athletic at The Leasing Foundation Third Annual Conference, September 11 2015.

1. Athlete & Educator
Global Spokes Model for Optimum Nutrition & Bodybuilding.com
2 x WBFF World Physique Champion

3. Why is Health & Fitness Important?
Look Better control your weight, body-fat levels & shape
Feel Better increase energy levels, immunity & vitality
Live Longer lowered blood pressure, risk of heart disease & diabetes
Be More Productive better equipped for mental & physical stress

4. Sustainable Health & Fitness
Some of the main pitfalls
The Pedestal Effect it is out of reach or unattainable
I’m too busy not enough hours in the day to fit in the extra work
I don’t know what I’m doing there is so much conflicting information

5. What is ‘Sustainability’ when it comes to Health
& Fitness?
• Sustainability (dictionary.reference.com)
– the ability to be sustained, supported, upheld, or
confirmed
• Sustain (dictionary.reference.com)
– to keep up, or keep going, as an action or process.

6. Revisiting The Pitfalls
The Pedestal Effect
Health & Fitness as a concept is out of reach or
unattainable
But Health & Fitness as an ACTION or PROCESS is
actually simple and achievable

9. Would you skip brushing your teeth in
the morning?

10. I don’t know what I’m doing…there is so much
information out there.

11. 21 Days to Change Your Life

12. 21 Days to Change Your Life
• The story of Maxwell Maltz: his observation of patients drew him to
the conclusion that there is an adjustment period to changes and new
behaviour
• In 1960 he published a book called Psycho-Cybernetics that became
an instant hit and international bestseller, and has sold over 30 million
copies worldwide
• Whether you believe this concept or not (and there is myriad research
supporting both ways) 21 days is a short enough time period to be
inspiring, yet a long enough one to be believable

13. It’s as easy as brushing your teeth
So if we are going to have a period of time
to make a meaningful impact on your health
and wellbeing, let’s break it down into
several 3-week blocks

14. The Importance of Water
“Our bodies are c.60% water. Water regulates our
body temperature, moves nutrients through our
cells, and flushes waste from our body. Our brains
are 70% water, our blood is 80% water and our
lungs are 90% water.”
Mayo Clinic.

15. The Impact of Dehydration
Inadequate water intake leads to a down regulation of nearly all body
processes and functions on a cellular level. This manifests itself with the
following symptoms:
– Low energy & lethargy
– Headaches & lack of mental focus
– Decreased physical output (both strength & endurance)
– Decreased function of internal organs (esp. Heart/ Lungs)
“Over 85%+ of the global population operates in a state of
dehydration.”
Mayo Clinic

16. How much water do I need?
Bodyweight (kgs) x 0.04 litres per day
85kg person x 0.04 litres = 3.4 litres per day
Action & Process: purchase 2 x 1.5l bottles of water every day on the way to work.
Better still, order them to work or send someone else out to get them.

17. Fuelling your body
On a superficial
level, calories &
macronutrients
provide a
framework to eating
in a way that will
fuel your body for a
purpose

18. Fuelling Your Body
Both a very complicated and a very simple subject
Calories = Unit of Energy
Calorie Baseline = 15 x your bodyweight in lbs
Lose weight = Calorie Baseline – 500kcals per day (weekly deficit of 3500)
Gain Weight = Calorie Baseline + 500kcals per day (weekly surplus of 3500)
Stay the same = Calorie Baseline (give or take)

19. Macronutrients
Protein, Carbohydrates & Fats
For a balanced diet
3: 2: 1 High Protein, Moderate Carbohydrate,
Low Fat
50% Protein / 30% Carbohydrate / 20% Fat

20. Watching What You Eat
• The first thing you have to do is get out your phone and
do some calculations:
• Calculate your Calorie Need (Calorie Baseline tailored
to your goal)
• Calculate your Macronutrients using the following
technique…

21. Macronutrient Calculations
85kg man looking to lose weight => 85 x 2.2 = 187lbs
187 x 15 = 2805kcals (Baseline) => -500kcals => 2305kcals per day
Protein 2305kcals x 50% (0.5) = 1,152kcals => Divide by 4 to give grams => 288g/day
Carbs 2305 x 30% (0.3) = 691kcals => Divide by 4 to give grams => 173g/day
Fat 2305 x 20% (0.2) = 461kcals => Divide by 9 to give grams => 51g/day

22. ACTIONS AND PROCESSES

23. Useful Tools
Be Aware of what you are eating on a daily basis
• Look at the back of the foods you buy.
• Start using a calorie conscious cookbook to prepare
meals from
• Download a food tracker app - plenty around
• Do a food diary for 21 days to get a grip with what you
are eating and whether it is helping you to your goals

24. Get more active
Fitness does not have to be in the gym… it can be anything you like
that raises your heart rate, moves your limbs and strengthens your body
NHS guidelines suggest c.90mins of “moderate” or c.75mins of
“vigorous” cardiovascular exercise per week, in addition to 2 sessions
that strengthen your core, lower and upper body

25. The most important thing is
that you enjoy yourself - if
you enjoy exercise you are
more likely to continue it over
time!
Play Tennis, Play Football
Walk to Work, Cycle to work
Join a Gym, Play Golf
Actions & Processes Think
about what you might like to
do, and then commit to do it
for just 21 days

26. If you want a
change…
You have to
make a
change!

27. Sustainable fitness IS possible!
Making significant and sustainable improvements in your health
and fitness doesn’t have to involve re-inventing the wheel or
a complete regime change!
Make small commitments to yourself that you can action on
a day-to-day basis: the small things all add up and will leave
you feeling fitter and healthier in just 9 short weeks

28. #SHAUNSTAFFORDFITNESS @SHAUNSTAFFORD