Fitomics Wellness Within Reach E-Course

Introduction to the E-Course & Fitomics

E-Course Core Components: Sleep, Nutrition, Stress/Lifestyle, and Fitness

Meet the Team!

E-Course Navigation & Resources

Learn how sleep impacts your health.

How does sleep work?

Sleep Part 2 shows how sleep works, including chemicals involved and jet lag.

Creating a plan to improve sleep.

Sleep Part 3 is all about practical applications for improving sleep, treating insomnia, and reversing negative conditioning.

Understanding stress and impact on health.

​Stress Part 1 is a short video about understanding what stress is and the impact on our health.

Strategies to manage and reduce stress.

Stress ​Part 2 is full of practical strategies and mindset shifts to manage and reduce stress.

Managing your environment.

​Stress Part 3 discusses managing your environment- clutter, endocrine disruptors, toxins, and relationships.

Introduction to Nutrition.

Nutrition Part 1 covers:

• Overview of the Nutrition Course- 9 Parts

• What is Nutrition?

• Nutritional Needs

• Major Food Groups

• My Plate Method

• Reading Food Labels

Macronutrients

Nutrition Part 2 covers:

• Carbohydrates

• Fiber

• Protein

• Fat

• Common Deficiencies

Micronutrients

Nutrition Part 3 covers:

• Water-Soluble Vitamins

• Fat-Soluble Vitamins

• Minerals

• Nutrient Preservation in Foods

• Cooking Methods

• Common Micronutrient Deficiencies

• Testing For Deficiencies

Digestion, Absorption, & Metabolism

Nutrition Part 4 covers:

• The Digestive System

• Factors that influence the steps of digestion

  • Digestion of Macronutrients

Energy Balance and Weight Management

Nutrition Part 5 covers:

• Energy balance

• TDEE

• Basics of weight loss/weight gain

• Weight management

• Behavioral aspects of weight management

• Importance of personalized weight management programs

• Common challenges and strategies/resources

Practical Applications

Nutrition Part 6 covers:

• Healthy Eating

• Meal Planning

• Nutrition and Physical Activity

• Pre, Intra, and Post-Workout Fueling

Special Diets & Dietary Patterns

Nutrition Part 7 covers:

• Mediterranean Diet

• Plant-based Diets

• Carnivore Diet

• Keto Diet

• Paleo Diet

• Intermittent Fasting Diet

Nutrition & Chronic Disease

Nutrition Part 8 covers:

• The role of nutrition in preventing chronic diseases

• Common nutritional-related health issues

• Interplay between diet and overall health

• Diet-related risk factors for cardiovascular disease, diabetes, etc.

Nutrition & Gut Health

Nutrition Part 9 covers:

• The Gut Microbiome and Impact On Health

• Foods That Promote Gut Health

• Connection Between Gut Health and Overall Well-Being

Introduction to Fitness.

Fitness Pyramid Model

Defining Mobility and Stability

Defining Aerobic Efficiency

Defining Muscle Mass, Quality, & Strength

Defining Peak Anaerobic Efficiency

Importance of Exercise

Mobility and Stability

Foundational for Fitness as well as for Movement

Injury Prevention

Optimal Performance

Lifelong Health and Wellness

Aerobic Efficiency (What is it? and How do we evaluate it?)

Improving Capacity & Metabolic Efficiency

Recovery & Injury Prevention

Foundation for Higher Intensity Work

Cardiovascular Health & Longevity

Muscle Mass, Quality, and Strength

Functions of Muscle

Health Implications

Assessments

Strategies

Training Principles

Training Adaptations Overview

Muscle Protein Synthesis

Training Variables

Questions to Answer for Customization

Fitomics Training App

Loading Guidance & Proximity to Failure

Weekly & Per-Session Set Volume Guidance

Rest Intervals

Testing Examples

Peak Anaerobic Efficiency

Foundational Key Concepts

Research Overview

Assessments

Practical Applications

Next Steps