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Thank you Previse for partnering with me in health and wellness!

Previse is thrilled to introduce to you renowned fitness and performance enhancing coach, CEO of Healthplex and author, (+18 time IronMan Triathalon finisher!), “J.R” Rosania as a contributing author to our blog! His simple fitness, health and lifestyle enhancement programs parallel the Previse passion for prevention philosophy.

“Today, I am proud to share with you my top 10 simple nutritional and exercise habits that I try to live by. Participate in them with me, and you will begin that road to  becoming a healthier athlete”.

Find out your BMR – Basal Metabolic rate (metabolism) which is calories expended by the body at rest to maintain current body weight

Know how many calories a day you burn, including exercise. Add your calories burned from your workout with your BMR number and total it up.

Count your calories daily – Get a calorie counter booklet and begin with early morning calories and total up your foods and liquids.

Do at least 30 minutes of aerobic exercise daily. Pick any form of cardio – walking, jogging, swimming, hiking etc.

Eat 6 meals a day, with equal number of calories that total your BMR. For example, lets say your BMR is 1800, eat 300 calories 6 times a day.

Eat leafy greens everyday. Have a green vegetable and/or a multi greens salad

Eat seeds, grains and nuts everyday. Choose between almonds, sunflower seeds and raw mixed nuts.

Drink 1/2 your body weight in ounces of water. Drink 6-8 ounces 8 – 12 times a day

Do two days of 60 – 90 minutes of aerobic cardiovascular exercise. Pick a day where you can spend 1 -2 hours doing your favorite activity.

Engage in some light to moderate strength training 2 times a week. Get on a full body resistance program to build stronger muscles.

Follow JR on twitter @jrrosania

How do you Previse?

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