Keep It Simple Nutrition and Conditioning

Nutr & Cond

I Am Not Afraid To Lift: Keep It Simple Nutrition and Conditioning


Upcoming Workshops:

Dates TBD

About The Workshop:


For 13 years of my life, from the time that I was 15 years old until I was 28 years old, I battled with food, always watched the scale, and I was literally fanatical about what I ate down to the calories in chewing gum. Read more in my post Just Eat.

Coupled with this obsessive eating, or rather non-eating in my case, I would spend hours on the Stairmaster, treadmill or in spin classes thinking that hours of cardio were the solution to burning off any calories that I ate, and to a “better” body, whatever that is.

We need to eat and exercise in order to live and thrive, but obsessive behavior in either category is not a sustainable approach to nutrition and fitness.

Nutrition and eating a diet of real food that fits you as an individual from body-type to activity level does not have to be complicated and it can be sustainable.

You also don’t need to spend hours on the cardio machines running your shapely glutes off or climbing your way to heaven to achieve optimal cardiovascular fitness.

If you combine the right amount of strength training with the right type and amount of cardiovascular conditioning, as little as 10 minutes of conditioning per day can be sufficient, and “fun”.

In this half-day workshop “Keep It Simple Nutrition And Conditioning”, I will teach you how to incorporate a simple, and sustainable approach to nutrition and conditioning into your overall nutrition and fitness plan.

At this half-day workshop you will learn my nutrition philosophy, which is a combination of teachings from Precision Nutrition and Renaissance Periodization, with a holistic approach from Paul Chek and the Chek Institute, which includes everything from sleep and managing stress to eliminating the use of a microwave, and the importance of eating organic foods, grass fed meats, and body type eating.

You will also learn how to structure and program simple kettlebell conditioning segments, and HIIT (High Intensity Interval Training) segments into your overall training program for maximal, time efficient results.

Agenda: See Below..

Agenda/Topics Covered

Nutrition – 8:00 a.m. – 10:15 a.m.


What Is Good Nutrition?


  • Energy Intake, Storage and Transfer
  • Carbs Are Important!
  • Aerobic & Anaerobic Metabolism

Calories vs. Nutrients

  • All Calories Are Not Created Equal
    • Nutrient Dense vs. Not Nutrient Dense
  • Macronutrients
  • Micronutrients

Body Type

  • Ectomorph
  • Endomorph
  • Hybrid Body Type

Body Type Specific Nutrition

  • Body Type
  • Gender
  • Height
  • Weight
  • Build/Frame – Small, Medium, Large
  • Exercise/Activity Level

Nutrient Timing

  • Pre, During, Post Workout

Factors That Affect Body Transformation

  • Genetics – Body Type
  • Exercise/Activity Level
  • Physiology – e.g. Hormone Imbalances, Gastrointestinal Dysfunction
  • Food Sensitivities

Eat Real Food

What About Fruit??

How Important Is It To Eat Organic?

  • The Dirty Dozen
  • The Clean Fifteen

Successful Strategies

Break – 10:15 a.m. – 10:30 a.m. 

Conditioning – 10:30 a.m. – 1:00 p.m. 

Kettlebell Swing

  • Two Handed Swing
  • One Handed Swing
  • Hand to Hand Swing
  • Double Kettlebell Swing

Practical/Hands On

  • Swing Interval Formats

Kettlebell Clean

Kettlebell Snatch

Practical /Hands On

  • Kettlebell Complexes
  • Kettlebell Chains

High Intensity Interval Training

  • Tools
    • Sled
    • Battling Ropes
    • Slam Ball
    • Sandbag
    • Kettlebell
  • Interval Structure

Practical /Hands On

  • High Intensity Interval Conditioning Circuit

Questions/Wrap Up

One Comment on “Keep It Simple Nutrition and Conditioning

  1. Pingback: I Am Not Afraid to Lift with Artemis Scantalides Coming October 3rd and 4th - Beyond Strength Performance NOVA

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