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Ep. 3: Sam Jorgenson-Nutrition & Wellness

Sam is a registered dietitian (RD) and a certified personal trainer at La Crosse Wellness Center.  He has done a little bit of everything plus spent a lot of time at EXOS Sports Performance, one of the leaders in the performance world.  He combines fitness and nutrition to make a highly effective plan for his clients.  He fills us in on all kinds of nutrition knowledge in this episode.  Enjoy.

 

-CP Crew

Show Notes:

 

CP Intro Video: Courtesy of Justin Joy of “Elder Pine Media”  Contact: elderpinemedia@gmail.com

 

0:00-CP Intro Video

 

0:35-Welcome to CP & Introductions

 

0:48-Sam Jorgenson, RD, CPT, Nutrition Coordination & Fitness Director at LWC

 

1:54-7th Annual 6 Week Transformation Challenge at LWC

 

2:24-What is the La Crosse Wellness Center (LWC)?

-Physical Therapists

-Massage Therapist

-Field House

-Group Classes

-CrossFit UDX

-M.Y. Life Chiropractic

-Reaching Your Potential

 

4:05-Where does nutrition play into the LWC?

 

5:10-Nutrition philosophy: starting slow and adding things in.  

 

6:20-As a trainer you only see them for a small define portion of time, it is what they do outside of that time that can make the most difference.

 

6:34: T-Nation 5 Sets

 

6:55-Nutrition planning.  Individualized vs. Template.  Everything based on person's goals.

 

7:25-Body Composition: Tanita Scale and/or Skin Calipers

 

8:07-Spot reduction claims with fat loss

 

8:28-Charles Poliquin: BioSignature

 

9:09-1000 Crunches alone won’t give you a six pack if you have some extra body fat to lose

 

10:37-Cut the gimmicks, eat better.

 

11:42-Time for a break….

 

11:44-Clinically Pressed Kickstarter Promotional Video

 

14:36-And we are back.

 

14:42-EXOS Sports Performance

 

15:42-EXOS: Erika Sharp RD

 

16:09-EXOS Meal Builder

-Breaks it all down for the individual and then puts into template with serving sizes.

-Information on what a serving actually equals.

-Lenient on options but very scheduled.

-Integration with RD and Chef in the kitchen.

 

17:39-Potential with Cabin Coffee at LWC

 

18:10-Pre-workout options: Creatine, Beta-Alanine, Potentially Caffeine

Post: Dextrose, Protein, Fish Oil

EAS Options: EAS Hydrate for during/post workout

 

20:00-Mayo Clinic Sports Performance: Rochester, MN

 

24:15-How long are people going and training at EXOS?  

 

24:40-Nutrition vs. Fitness vs. Performance: Which one ‘drives’ you more in your life and working with your clients?

 

26:26-Another break….i.e. Camera shut off, back in a second.

 

26:30-See we’re back.

 

26:38-What are your go to approaches and philosophies when it comes to nutrition?

-Calorie base first and where metabolism is at.

-Macro nutrient breakdown

-Nutrient Timing (BOOK)

 

28:36-Protein is a huge struggle.

 

29:40-”If it fits your macros”

30:55-What do you do with different diets and when people ask questions about the different ones that are in the news at that current time?

 

32:13-What do people say when you ask them to eat more and eat so much?

 

33:10-What about timing and recommendations there?

-No/little carbs in the morning.  Mainly fats and protein

-Carbs based around working out and activity level.

 

33:40-”Carb Backloading” (BOOK)

 

34:28-What goes in your coffee?

Joel: -Bulletproof Beans

-XCT Oil

-KerryGold Butter

-Video: How to Make It

Sam: heavy whipping cream and coconut oil.

 

35:08-Skip Breakfast?  Really?  Isn’t it the most important meal of the day?

 

35:40-What about with athletes?  No the idea changes some.  Nothing is a one size fits all.

 

35:42-Misconception: Low fat is the way to go.  This era needs to end.

 

37:28-Healthy saturated fat.  It exists.

 

39:33-The CP Questions

 

39:43-What is something you believe that others might not or think is crazy?

-High fats are a good way to go.

-Combining fats and protein.

-Getting away from some of the carbs.

 

43:18-Your body can maintain your blood sugar and you can survive on that.  Your body knows how to adapt and it will be ok.

 

43:43-Three take home tips or the ‘Twitter’ version

  1. Breakfast: remove the carbs.

  2. Fuel your workout but you don’t need carbs all day.

  3. Get on track your next meal if you have a ‘cheat’.  Don’t waste your entire day.  80/20 rule.

 

46:39-What is your most influential fitness purchase under $100?

-Shake Weight…..? Just kidding.

Books:

- ‘Carb Backloading’- John Kiefer

- ‘Renaissance Diet’- Dr. Mike Israetel

 

48:38-What would you tell yourself in your training/education if you could go back 5 years?

-Looking at different sources and educate yourself as much as possible.

-Set your goal and work towards it.

-Figure out what you’re passionate about and then figure out how to get paid for that.

 

50:26-Where to find you?

-Twin Fitness Fix

-La Crosse Wellness Center: Website & Facebook Page

 

AUDIO

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