Staying healthy under non-ideal conditions Long flights Humidity in the air is low Dehydration is common Dehydration = higher risk of getting sick (throat infection) Water loading, start 24 hours before, drink a lot of water over 24 hours Be aware that snacks are high in calories, so skip them Bring your own food if […]

Eating out tips Choose grilled, cooked or steamed Ask for sauce on the side Don’t supersize- no reason to eat more just because you are eating out Share Vegetable based sauces tends to be lighter on calories Ketchup has a high amount of sugar, go easy on it Decide beforehand how much you will eat, […]

Summary Iris Classon and John Sonmez talk about running for beginners and how to get started. Why Run? Cardiovascular health Improved immunde defense Mental benefits- more effective than antidepressants in mild depression Natural high- feel good medicine Cost-free workout Great community How to get started Start small build up Commit to at least giving it […]

Summary Iris Classon and John Sonmez talk about the basics of weight training and tell you how you can get started. Basics of weight training Why: Looks Strength Endurance Health (strong bones, better defenses, etc) Rep – One completion of an exercise Set – One round of reps, example (8 reps for a set) Form: […]

Summary In this episode of Get Up And Code, Iris Classon and John Sonmez talk about the myths around getting 6 pack abs and tell you how to do it. Tip of the week Sauces! At the restaurant: Ask for sauce on the side, dip the fork instead in the sauce instead of pouring on […]

Summary In this episode of Get Up And Code, Iris Classon and John Sonmez interview technologist and software development superstar, John Papa about fitness and how he uses PX90 to stay in shape. Email question Justin Bannister writes: Hi Iris/John I have just finished listening to your podcast and really enjoyed it. I have a […]

Summary In this episode of Get Up And Code, Iris Classon and John Sonmez tell you about the basics of healthy eating and talk about what kind of foods they eat and why. Eat healthy tips Base decisions on logic, not feelings, eat mostly for health save the rest for when it matters Lean proteins […]

In this episode of Get Up And Code, Iris Classon and John Sonmez give you fitness and nutrition tips they use to be able to workout, burn extra calories and eat right even with very busy schedules.

Summary In this episode Iris and John introduce the Get Up And Code podcast, tell you a bit about themselves and talk about why fitness and nutrition are important. Iris and John also have a quick discussion about a very common weight loss myth. Links John’s Blog (http://simpleprogrammer.com) Iris’s Blog (http://irisclasson.com) Get Up And Code […]