Geek Fitness

Geek Fitness Your body is not just transportation for your brain What is fitness? Diet and why it matters Sitting, standing, walking Strength, endurance, flexibility Sleep 10 habits you need to adopt

Transcript of Geek Fitness

Page 1: Geek Fitness

Geek FitnessYour body is not just transportation for your brain

What is fitness?Diet and why it matters

Sitting, standing, walkingStrength, endurance, flexibility

Sleep10 habits you need to adopt

Page 2: Geek Fitness


Kurt Sussman@neophiliac

[email protected]

Page 3: Geek Fitness

Failures and SuccessesFailures

AC separation

Stretched ligament

Torn ligaments inside both shoulders

Destroyed 1st metatarsal joint

Countless broken toes

RSI and 'laptop back'

Weight: 190 in Feb 2009

SuccessesDL: 2x, Squat: 1.5x, Bench:


Weight: 170 ± 3 for over 2 years

Cut my chiropractor visits from 2/month to 2/year

I can still carry my daughter (almost 12)

Born in 1961, and I'm still going

Page 4: Geek Fitness

Fitnessfit·ness (fĭt'nĭs) n.

The state or condition of being physically sound and healthy, especially as the result of exercise and proper nutrition. A state of general mental and physical well-being. The state of being suitably adapted to an environment.

The American Heritage® Stedman's Medical Dictionary Copyright © 2002, 2001, 1995 by Houghton Mifflin Company.

Page 5: Geek Fitness

What's the point?

Page 6: Geek Fitness

Diet is not a verb

Page 7: Geek Fitness

Your Mama Didn't Lie:You Are a Unique Snowflake

Nutrition science describes populations

You are not a population

Use the results of studies as a starting point

Page 8: Geek Fitness

Every snowflake needs water

Please drink some now.

Page 9: Geek Fitness

Science, y'all!

Page 10: Geek Fitness


ScienceThe good guys do not win in the end

Page 11: Geek Fitness

Calories are a distraction

Insulin production is a better metric

Page 12: Geek Fitness

Glycemic Index

Food GI

Table sugar 70White bread 85White rice 70Brown rice 50Carrots 85 (cooked)

30 (raw)Watermelon 75Cherries 25

Page 13: Geek Fitness


Page 14: Geek Fitness

Learn to standup


Page 15: Geek Fitness

Your vertebrae:

Page 16: Geek Fitness



Page 17: Geek Fitness

Bulk vs. Strength

Page 18: Geek Fitness

4 Basic Lifts

Page 19: Geek Fitness

Plus the one geeks need most:

The barbell row supports your upper back, neck, and shoulders.

“Stand up straight!”

“Don't slouch!”

Page 20: Geek Fitness

Exercise Break

Page 21: Geek Fitness


Page 22: Geek Fitness


Page 23: Geek Fitness


Inbox Zero for your brainDreams increase learning

More deep sleep == more leptin

Page 24: Geek Fitness

10 HabitsDrink water when

you wake up

Warm up, exercise, THEN stretch

Pay attention to your food habits

Eat more low glycemic index foods

Exercise regularly

Skip the carbs, not the fatty foods

Drink water every hour or so

Breath deeply and intentionally

Seek out the stairs, the hills, the longer walking route

Drink water before

Page 25: Geek Fitness

Links and stuffDiet,_Bad_Calories




ThanksSteve Fittinger, CPT, semi-pro football player, powerlifter

(for reviewing these slides and notes for accuracy)