Week of Oct. 31, 2010

We have been playing extra hard 🙂

Hard time walking, hard time sitting, hard time reaching for the cereal.

It’s so inspiring to see all ages enjoy our gatherings.  Generational fitness at its best!

This week, we have class on our usual days and time (M & TH, 6:30-7:30 pm).

Keep bringing your hand weights.

Concept2 Rower Raffle Tickets

Yes, we still have some left.  I’ll bring the tickets to class this week to see who would like to sell them.  We’ll sell them up until the end of December.  All proceeds go to the American Cancer Society’s Relay for Life.

Nothing that is worth it is ever easy! There are no quick fixes!

There’s thousands, even millions who are looking for that quick fix.  For those of you who have been coming to class for a while, knows that NOTHING THAT IS WORTH IT IS EVER EASY!

I love what a Crossfit Trainer said in her blog, “Tell your friends to stop wasting their time and money with crappy quick-fix DVD’s and FAD fitness programs and start doing something REAL. Yes, I know, a lot of us don’t have time… we have families, jobs, responsibilities… but we also have to take care of ourselves. All of these things that take up so much of our time can also cause stress, lack of sleep, bad habits, etc.”

Time to Train Your Nutrition

(excerpts from Modern Paleo)

If you wish to lose (fat) weight, lower your carbohydrate intake to about 50 grams per day or less. Limit tubers (potatoes, sweet potatoes), fruit (except berries), dairy, and nuts (good) macadamias; (okay) cashews, hazelnuts, almonds, and pistachios; (worse) pecans, brazil nuts, and pinenuts; and (terrible) walnuts.

Be sure to lose that weight gently: eat only when you’re hungry, but don’t deprive yourself. If you’re looking to gain mass, try eating more high-fat dairy and tubers like sweet potatoes.

Fermented and cultured foods — like yogurt, kefir, and homemade sauerkraut — are beneficial for your gut bacteria. Enjoy them!

Supplement with vitamin D, based on your blood levels. Consider the following supplements as well: cod liver oil and butter oil; iodine and selenium; magnesium and potassium; vitamin K2; fish oil. Try to get as much good nutrition from real foods as you can, but recognize that depleted soils impact the nutritional values of the foods available to us.

For workouts, ditch the standard “cardio” sessions. Try short, high-intensity workouts instead: you should be able to kick your own ass in ten minutes or less. Try weight training, sprinting, and barefoot running. For more structured programs, try CrossFit or Body by Science. Also, move around a lot. Ladies, don’t be afraid to weightlift: you will not turn into Ahnold overnight.

Remember, you are 100% responsible for your own life, health, and happiness 🙂

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One response to “Week of Oct. 31, 2010

  1. September 2010
    This month:
    Feeding Your Inner Athlete!
    As an athlete, your nutritional concerns range from preventing dehydration to making sure you have enough fuel to complete your workouts. It’s important that your diet provides the right amount of energy, the 50-plus nutrients the body needs, and adequate water. No single food or supplement can do this.

    But here’s the good news: fueling your body for maximum athletic performance is not as complicated as it may seem. Follow these guidelines to keep your body healthy and strong during your workouts.

    1. Eat a balanced diet.
    Professional athletes, sedentary individuals, and people who exercise for health and fitness all need the same nutrients. However, some athletes have higher caloric and fluid requirements due to their level of exercise intensity or their training program. Your diet should include a variety of foods that are as natural and minimally processed as possible. Refined sugar, fried foods, and processed oils should be limited.

    Often, athletes overemphasize one macronutrient, such as carbohydrates, fats, or protein, but all are equally important. While the percentages may vary slightly among athletes, depending on their sport’s training program, here’s a good nutritional guideline to follow for maximum performance:

    a. Carbohydrates

    Health and nutrition professionals recommend that 55%-70% of your calories come from carbohydrates. Carbohydrates are the preferred energy source for all activities and are stored as glycogen in the body. The amount of glycogen stored in the body affects stamina and endurance. When muscles run out of glycogen, fatigue occurs and performance suffers. Not all carbohydrates are equal, so focusing on carbohydrates from whole grains, fruits, and vegetables will ensure you get the necessary vitamins, minerals, fiber, and other nutrients in your diet.

    b. Fats

    Fats should account for 20%-30% of total calories in your diet.Fats provide energy, protect the body’s organs, and help with the absorption of some vitamins. Good fat choices, such as monounsaturated and polyunsaturated fats, are in foods like nuts, seeds, avocados, and vegetable oils such as canola, olive, and peanut.

    c. Protein

    The remaining 10%-20% of your calories should be from protein. Protein is essential to build and repair muscle tissue. Inadequate protein intake will compromise your recovery from workouts and limit the amount of training you can handle without getting injured. Food sources of protein include lean meat and poultry, fish, legumes, nuts, seeds, and dairy products.

    d. Vitamins and Minerals

    All vitamins and minerals are important, especially iron and calcium. Iron plays an important role in carrying oxygen from lungs to all parts of the body, including muscles. Since your muscles need oxygen to produce energy, you may tire quickly if you have low levels of iron. Good sources of iron can be found in lean red meats, shrimp, iron-fortified cereals, and bread products. Calcium is needed for strong bones and proper muscle function. Females, especially, who do not get enough calcium may be at risk for stress fractures and, if older, osteoporosis. Low-fat dairy products are a rich source of calcium and also low in fat and calories.

    2. Stay hydrated.
    When you work out, you sweat; and when you sweat, you lose body fluid that you must replace. Water is critical to all body functions and makes up about sixty percent of a person’s body weight. When the body is dehydrated, blood circulation decreases, and the muscles do not receive enough oxygen for maximum performance. Water helps move nutrients throughout the body and helps remove waste from the body. Replacing the fluids lost during exercise is essential in sustaining performance, preventing dehydration, and avoiding injury.

    You need to drink fluids before, during, and after all workouts and races. Eight to ten cups of water is the recommended daily intake for most people.

    3. Train on a full tank.
    Performance depends largely on the foods consumed during the days and weeks leading up to an event. The purpose of the pre-competition meal is to prevent hunger and to provide water and additional energy you will need during competition. Most athletes eat two to four hours before their event. Yet, some athletes perform their best if they eat a small amount thirty minutes before competing – others, nothing for six hours beforehand. Every athlete is different and experimenting during the weeks before your event is a great way to see what works best for you.

    4. Eat for recovery.
    When you finish a workout, many of your muscles are damaged from exertion, and you may be slightly dehydrated. To refuel, you’ll need protein for tissue repair, carbohydrates to restock your muscles with fuel, and water to re-hydrate. The sooner you supply your body with these nutrients, the better. Within the first thirty minutes after exercise, your muscles are able to use nutrients for recovery much more effectively than at any other time.

    Try these quick and energy-packing snack ideas to fuel your body:

    Banana and peanut butter
    Kashi oatmeal and sliced strawberries
    Dannon All Natural yogurt, granola and blueberries
    Baby carrots and hummus
    Baked potato with steamed broccoli and Cabot cheese
    Whole-wheat pita with turkey breast and sliced apples
    Kashi whole-grain crackers and guacamole dip
    Homemade trail mix with dried fruit, sunflower seeds, almonds, and raisins
    Cottage cheese and sliced cucumber
    Hard-boiled egg and whole-wheat toast
    For more information about this topic, see our health & nutrition section on hannaford.com.

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