Week of August 1, 2010

Welcome New Boot Campers:

Lorna, Stephanie, Jen, Jennifer, Rosalind, Tabitha, Chelsea, Lance, Theresa, Dawn and BFA-Fairfax Cheerleaders!

Milestones

Congratulations to Donna Liberty for exceeding her running goals.  Last week, on Monday, she successfully ran twice around the school without walking.  On Thursday, she ran from the gazebo to the water treatment plant and back without walking. Congratulations Donna!!!

Hmmm, what else . . . . Oh and Paula is out of her funk!

I’ll share more milestones during the week.  There are several!!

Schedule Change – Good News & Bad News

Good News! I was going to be away the week of August 9, but my plans have changed.  I’ll be here and boot camp will be held Mon. night, Wed. am, and Thurs. night as usual.  I will have the Summer Special end on Thursday, August 12.

Bad News 😦 Wednesday, August 11 is the last 5:45 am class for the summer.

Mind Your Belt Buckle; Skip the Scale:

In this high-tech world we live in, we sometimes forget the simple ways to do things. If you’ve already started a workout program and can’t seem to see results, check the way your pants fit. Are they slightly loose around the waist, not as tight as they were? Sometimes clothes can show you results that the scale cannot. Weight variations are subtle. Strength-training exercises can sometimes produce a temporary weight gain in the beginning due to muscles retaining more fluid. After a week or so, it quickly readjusts and the excess fluid disappears.
– Accurate Online Solutions, LLC, 2002

Fueling Your Body Post-Workout

When you eat protein—and when you eat more carbs—may be more important than how much and what type of protein you eat. After a hard workout, even though you feel ready to quit, your body isn’t: The muscle-building process is about to begin. Your body is most primed to refuel starting about 45 minutes after you work out, up to about two hours. So it’s time to eat—ideally, carbs with a touch of protein.

In this post-workout period, muscles are most highly sensitive to insulin—and eating triggers the release of insulin. And since insulin helps shuttle the carbs—or glucose—that you eat into cells, higher levels mean that more glucose gets in. Plus insulin activates an enzyme that specifically helps store extra glucose in your muscles. That means your muscles are better fueled for tomorrow’s workout. More insulin also helps trigger protein synthesis. So if you fuel up post-workout, muscles will pack more protein into your muscle’s fibers.

Research shows that your post-workout snack should consist of as much as four times as much carbs to protein, or a 2-to-1 to 4-to-1 ratio, according to John Ivy, a professor of kinesiology at the University of Texas at Austin and the author of Nutrient Timing. So after a hard workout, eat a carb- and protein-containing snack or drink. (Some people don’t feel like eating right after a hard session, so here’s where having a shake or a protein-supplemented energy drink may be useful.) Foods to nibble on include a handful of almonds, walnuts, peanuts, pecans, sunflower seeds, peanut butter on bread, vegetables and fruit with yogurt.

– MSN Health & Fitness, 2007, http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100166349

Boot Cancer, A Fitness Challenge for All

Looking for competitors, volunteers and donations.  Please contact me at ifdnt@aol.com or visit http://www.bootcancer.org.  All proceeds benefit the American Cancer Society’s Relay for Life.

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One response to “Week of August 1, 2010

  1. Yeah! Paula is out of her funk! then I will be there tonight 🙂 Congrats on your accomplishment Donna!

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