SOCHI

DIET

SOME FACTSyou didn’t know…

about Sochi

Matryoshka A WOMAN OF RUSSIA

She’s neither slim nor sexy but

EVERYONE L O V E S HER

To promote the Olympics & physical fitness a c t i v i t i e s , M o s c o w h a s

s o m e s p e c i a l p r o m o t i o n s :

do 30 squats & get a free subway ticket!

Also free?

The embarrassment of realizing youCAN’T D O A squat!

The torch relay s t a r t e d on October 7 2013 and A R R I V E D in

Sochifor the opening ceremony

on February 7 2014

It takes

65,000 kilometers

14,000 Torchbearers

2,900 Towns & Cities

123 DAYS

Y o u h a v e t o T R A I N ,

D I E T&

T R A I N

a l o tBUT

EVERYONE COULD BE AN ANTHLETE !a n d C A L O R I E S & f a t Q U I C K L Y

HOW

Do IT

ARE THE WINTER OLYMPIC SPORTSHARD

D O Y O U K N O W H O W T O D O :

skating, skiing & sledding ?

SKIING

AN AEROBIC SPORT: you move nonstop

& your heart pumps oxygen to your muscles, providing them with energy.

"It is about grinding it out over the long haul with no help from gravity”

Biathlon

CROSS COUNTRY with the stress of firing a loaded weapon added.

Sometimes you have to shoot

(to target not anyone alive!)

The longer you ski, the more you'll burn.

Snowboard

but it’s a power sportthat improves balance, flexibility,

agility, and leg and core strength

And it’s fun to fall down so many times….

T h e Y O U N G E S T O l y m p i c d i s c i p l i n e !

F o l l o w t h e t i l e i n s t e a d o f y o u r

t w i t t e r f r i e N d s !

DO NOT forget to drink water during and after the game!

T h e s p o r t e x e r c i s e s t h e l o w e r b o d y a n d a b d o m i n a l s , w h i c h m a i n t a i n b a l a n c e , a n d t h e u p p e r b o d y , w h i c h m o v e s t h e h o c k e y s t i c k

IceHockey

Ice Skating

It is a great winter time activity that can involve

the whole family.

You'll be able to break the skating routine simply by gliding around the rink.

Cost is around $10 per person

SleddingYou may not have a bobsled but the concept is roughly the same for those of us who

have sledges at home

Child’s play- for sure you didn’t how to sled a slope!

Walking The DogMake your dog wag its tail !

Y o u r d o g l o v e s y o u , s o d o y o u !

T a k i n g t h e d o g f o r a l o n g , b r i s k w a l k b e n e f i t s y o u a n d y o u r f u r r y f r i e n d .

NEXT

DIET

The Olympians come in ALL s h a p e s and sizes

A F I G U R E S K A T E R m a y c o n s u m e 1 , 8 0 0 - 2 , 0 0 0 c a l o r i e s

W h e r e a s

a C R O S S - C O U N T R Y S K I E R - e v e n 4 , 0 0 0 o r m o r e c a l o r i e s / D A Y

(just l ike we do)

T h e y h a v e D I F F E R E N T g o a l s , s o t h e y h a v e d i f f e r e n t n u t r i t i o n r e q u i r e m e n t s

A REAL

athlete’s diet must be healthy and tasty

Here comes a D I E T I T I A N , who helps athletes to compose their meals, steers them away

from McDonald's, and keeps them EXCITED about the n e w t h i n g s in snacks!

AND THEY EAT A LOT

BREAKFASTEgg white omelette with veggies & bowl of Rice Krispies cereal with milk & fruiT

D u r i n g t r a i n i n g s e s s i o n :

Few bites of banana, sport drink or blocks/gels

pOST- am TRAINING SNACK:

& water and or sport drinkChobani Greek yogurt & banana

Lunch

P o s t t r a i n i n g s n a c k :Protein shake with fruit/whey & milk of

choice (soy, dairy or almond)

Chicken breast , steamed kale , quinoa and fruits

E a r l y a f t e r n o o n t r a i n i n g s n a c k :Apple sauce & trail mix & jerkey

D u r i n g T r a i n i n g :Water or carb, depending on training

Salmon & Asparagus

& brown r i ce and f ru i t

Dinner

And TRAIN train traintrain train train train train train

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