What to Eat After a HARD Workout?

Okay, so you're working your butt off. You're sweating. You're hustling. You're getting that exercise "high". Not only are you now enjoying your workouts, but you want to learn more about how to make them more effective.

That's great!

It never ceases to amaze me how most people don't give their bodies a second thought. They think they just go to the gym...walk on the treadmill...throw some weights around...go home and eat whatever...

Maybe it's just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it's a little infuriating.

Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!

Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate-only supplement of equal carbohydrate or caloric content.

In other words, just drinking a "sports drink" after your workout doesn't cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.

Here's two more things you need to know about getting the most bang for your workout buck:

1) As a proud Prograde Partner I'm thrilled to let you know that Prograde Workout is now available on a FREE trial basis ($31.95 thereafter). There's just a small S & H fee.

2) On the link below you can also learn more about the research study on post-workout nutrition.

Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.

Just click this special link right here and find out for yourself how you can try it for FREE:

http://w8trainher.getprograde.com/workout-free-trial.html

2010 Fitness Boot Camp

M-Th (at least 2xs/wk recommended), 5:20 am and 8:00 am.

Class are still being added. Click here

If you missed THIS holiday promotion, you can still RSVP for your 2-week Trial.

More details at W8trainher.com

Festive Holiday Hummus

While the red and green speckles give this homemade hummus a jolly look, it's the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up during the holidays with whole grain pita bread or fresh cut veggie sticks.

Yield: 12 servings

Here's what you need:

• 1 (15 oz) can garbanzo beans
• 1 Tablespoons tahini
• 1 Tablespoon olive oil
• 1 Tablespoon lemon juice
• 1 Tablespoon water
• 2 garlic cloves, mashed
• 1/4 teaspoon salt
• 2 teaspoons soy sauce
• 4 sun-dried tomatoes
• 1/4 cup basil leaves

1. Throw all the ingredients into a food processor and combine until smooth.

Nutritional Analysis: One serving equals: 55 calories, 2g fat, 6g carbohydrate, 2g fiber, and 2g protein.

Fitness Boot Camp

M-Th (at least 2xs/wk recommended), 5:20 am and 8:00 am.

Class are still being added. Click here

If you missed THIS holiday promotion, you can still RSVP for your 2-week Trial.

More details at W8trainher.com

Holiday Alcohol Consumption

Yesterday we discussed how crucial it is for you to have a PLAN to control your calorie intake during the holidays. Today's tip is even more simple and expands on the premise.

Plan on staying away from the booze.Look, a drink or two isn't going to be the end of the world. But when two turns to three...
I'm not getting on my soap box here. I'm just telling you something you already know:
Booze leads to bad decisions. And in this case, we're talking about BAD EATING DECISIONS.

When alcohol enters the equation even the best laid plans crumble. The extra calories from the cocktails is one thing. But really it's the extra calories you chew that start to add up.

One piece of cake turns to two...

A handful of chips turns into a a bag...

The dip sitting in front of you mysteriously vanishes...into your belly...

You get the picture. ;-)

Have fun. Enjoy yourself. Just be conscious of what alcohol does to your decision making.

Happy Holidays,

W8trainHer.com

BTW, TONIGHT is the last day to save 15% on ALL of Prograde Nutrition's awesome products. Their huge Holiday Sale ends at 11:59pm EST. http://w8trainher.getprograde.com/specials.html

Holiday Calorie Saving Tips

I know you know this.

You know you know this.

If You Fail to Plan, You Plan to Fail!

You can't just HOPE you're going to behave yourself at holiday parties. You can't just do the same old things you've been doing. You can't just miss breakfast, have a light lunch and then go to a party filled with temptation and not go a little insane on the cheese platter ;-)

You have to plan your meals. You have to plan your workouts. You have to set your goals. You don't want to be the person that comes out 5 to 10 pounds heavier after the holidays, do you? If you don't plan, well, you can PLAN on getting some new clothes that fit your new larger size.

This is far from doom and gloom. You can still enjoy your favorite foods at parties. You can still have a great time. But what you can't do is just free-for-all it and stuff your face with everything put in front of you. You know that!

Tell you what: Plan on taking a nice 30-minute walk this weekend and do some solid thinking about what your plan will be. And when you get back home, put it on paper and commit to it. And think about how great you'll feel about yourself when January comes after you've followed your plan. Oh, and be sure to reward yourself too by doing something special for yourself.

Happy Holidays,

W8trainHer.com

Psst, as a proud Prograde Nutrition partner I have to remind you Prograde is having a heck of a Holiday Blow Out on ALL of their awesome products. Everything you need, including the coupon code to save 15% on all Prograde Nutrition products is right here: http://w8trainher.getprograde.com/specials.html

Hurry because this deal expires this Friday, December 11th at 11:59pm EST.

Is your body absorbing your Multivitamin?

Everyone wants to get back on track after taking a few liberties during the Holiday weekend ;-)

So today, as a proud Prograde Nutrition partner I had to let you know that their *Whole Food-based multivitamin* is now available on a trial basis. 1-month's supply!

It's made from 25 Veggies, Greens and Fruits. Hence the name, VGF 25+!

It contains 7 nutrient classes:
Enzymes
Phytonutrients
Amino Acids
Essential Fatty Acids
Micro AND Macro Vitamins and Minerals

Again, what's really cool is you can try Prograde's VGF 25+ for FREE! There's just a small S & H fee. Check out this video http://tr.im/GsCl

You can see all the natural ingredients they use to make VGF 25+ at http://tr.im/GsCl

Mediterranean Lettuce Wrap

This wrap is savory and refreshing. I recommend roasting your own bell pepper, since most store bought roasted bell peppers are packaged in oil. To do so, simply throw it on the grill until soft and then peel the skin after it cools.

Servings: 1

Here's what you need...

• 1 large leaf of lettuce
• 2 slices lean turkey
• 1 roasted red bell pepper, cut into 4 segments
• 2 tablespoons garlic hummus
• 1 tablespoon olive tapenade

1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
2. Wrap the lettuce, use a tooth pick to hold it together.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.

10 Simple Thanksgiving Tips for Healthier Eating

1. Don’t deprive yourself. You don’t eat like this everyday…do you? Let this be your cheat day for the week.
2. Workout HARD the morning of Turkey Day. Muscles burn fat so your metabolism will be revving throughout the day.
3. Use a smaller plate. You're less likely to overeat.
4. Fill your plate with mostly veggies. Divide your plate into four (4) one-quarter sections. Fill 2/4 with veggies, 1/4 complex carbs, 1/4 protein.
5. Eat before you go. Some people eat nothing all day because they are prepared to consume hundreds of excess calories, aka overeat. Bad idea! When you starve yourself, overeating becomes inevitable.
6. Eat a healthy breakfast. It will give you a boost of energy and prevent you from craving high sugar/high fat foods later in the day.
7. Drink water. At least 8-12 eight ounce glasses. Proper hydration will increase the amount of oxygen in the bloodstream which in return will increase your body’s fat burning ability.
8. Pace yourself. Put your fork down between each bite, so you can savor the flavor. By eating more slowly, you allow your brain more time to recognize when you're full.
9. Eat before you drink (alcohol). Alcohol will make you feel like you should eat more empty-calories. Creamy, frozen and fruity drinks are the biggest calorie culprits.
10. Relax. Not everyone wants to eat healthier or manage their weight during the holidays (sidebar: I plan to enjoy). So don’t expect someone to substitute healthier ingredients in their grandmother’s secret recipe or to use skim milk and 2% cheese in their famous mac 'n cheese dish.

BONUS TIP :-)

Trim the extra holiday fat in two-weeks. By taking my 30-min “Rapid Fat Loss” boot-camp class.

TWO WEEK TRIAL!

Start Mon, Nov 30^th, 7:30am.

5275 DTC Parkway, Greenwood Village, CO (720) 810-0047

P.S. Give gift of fitness. Ask me how you can get a $100 gift card (at no cost to you) for your friends and family, so they too can get 2-weeks of fitness FREE!

Reason #72: Why Your Gym Workout Sucks

You only do long, boring bouts of steady cardio.

Here's a great (10 minute) video that will help you understand why constant, long and monotonous cardio sessions are not the answer to weight loss. You can cut your cardio to 10-15 minute sessions and still achieve lasting results. This is why interval training works for fat loss and why I do it myself.

Here's an example:

Reason #76: Why Your Gym Workout Sucks

You spend 10 minutes trying to figure out how to start the cardio machine.

As you stand there, pressing buttons, you're thinking, "Maybe if I press every button, the display will soon light up and the machine will start moving". Meanwhile, the people behind you know your machine doesn't work because they watched the previous sucker do the very same thing. Now they're secretly laughing at you, but they appear to be watching the monitor above your head. Hahaha...

Finally, you get it...it doesn't work! Maybe they just didn't get around to putting a sign on it yet. You hop on the machine next to you. Then you see this one HAS a "temporarily out of service" sign on it! So you hop on the next available machine, which has different buttons, because every machine is NOT created equally. You press all the buttons again, and viola, you're moving!

Today, I counted at least four machines with a "temporarily out of order" sign. Maybe the equipment maintenance crew went on strike?

Why this pisses me off...I actually do my cardio at the end of my workout. So my heart rate is up, I'm feeling good. Then this scenario happens and my heart rate begins to drop. Now, I feel I have to warm up again. It's so frustrating, it takes away from the intensity of my workout. What a waste of time!

It's happening right now in some major commercial gym across America. Or does it only happen to me?

Reason #89 Why Your Gym Workout Sucks

You say you're not getting results at the gym? I train my clients in a private, personal training studio but, I still have a gym membership. How else would I be able to do this "research"? So here's reason #89 of why your gym workout sucks...

You spend your entire workout doing long, boring cardio and no resistance training.

Are you afraid of building large massive muscles? Just because you lift weights doesn't mean you'll turn into a bodybuilder. Bodybuilders work hard and lift heavy to achieve their results. But even for non-bodybuilders, like us, you don't need major muscle mass to reap the benefits of strength training.

What's important to know is, the more muscle you have, the more calories you'll burn. Even slightly bigger muscles burn more calories than smaller ones do, meaning you can eat more without worrying about weight gain. With the right training program, you can give your muscles definition and build endurance rather than build massive muscle mass.

So don't be intimidated by the weight room, throw up a few pounds! Stay tuned to find out why your long, boring cardio may not be getting results.

Reason #98: Why Your Gym Workout Sucks

You say you're not getting results at the gym? I train my clients in a private, personal training studio but, I still have a gym membership. How else would I be able to do this "research"? So here's reason #98 of why your gym workout sucks...

You're resting too long in between sets.

Do you go to the other side of the gym to get a drink of water? Do you stop and listen to the words of the song on your iPod? Do you stop to pose in the mirror? Do you finish a set and sit there, watching others, until your next set? Do you stroll to your next piece of equipment like you've lost all enthusiasm?

What I want you to know is, rest intervals have a dramatic effect on the outcome of your training program. Without getting too scientific here, rest periods for weight loss and body fat reduction should be no more than 90 seconds. Beginners should be warned, inadequate rest intervals can decrease performance and lead to injury. On the other side of that, if rest intervals are too long, the body temperature decreases which could also lead to injury when you attempt an intense bout of exercise. (That is if you are intense...stay tuned for that one.)

The length of time you rest or recuperate will vary, depending on your fitness goals. So it's important to speak to a knowledgeable trainer who can design the right program for you. Your rest periods are just as important as the exercise, sets and reps. Don't take rest periods for granted.

Stay tuned and stay motivated! :-D

Energy Muffins

Finally, a great-tasting muffin recipe with no added sugar! Naturally sweetened with banana and blueberries, these muffins are as sweet as they are delicious. Enjoy one with a side of scrambled egg whites for a quick and nutritious breakfast.

Servings: 18

Here's what you need...

• 1 cup mashed banana
• 2 egg whites
• 1/2 cup water
• 1/3 cup refined coconut oil
• 2 cups wheat flour
• 1 teaspoon baking soda
• 2 1/4 teaspoons baking powder
• 1 cup frozen blueberries, left to thaw in a strainer

1. Preheat oven to 350 degrees. Prepare 18 standard-sized muffin cups with paper liners.
2. In a large bowl, combine banana, egg whites, water and oil. Add the flour and mix. Gently fold in blueberries. Immediately spoon batter into muffin cups.
3. Bake for about 20 minutes. Remove muffins from tins and cool on a wire rack.

Nutritional Analysis: One serving equals: 98 calories, 4g fat, 13g carbohydrate, 2g fiber, and 3g protein.

Pears & Gorgonzola... together? WTH?

Denver health-conscious pizza lovers,

I've found a pizza place that has my mouth watering as I speak (really as I type). I have vowed to try almost everything on the menu. Today's pick is a pear and gorgonzola rustica pizza. I know what you're thinking...but it's delicious with mozzarella, gorgonzola cheese, pears and fresh thyme.
Check out some of the other creations...chicken curry and yam with mozzarella, mango chutney, and raisins; berkley soy cheese veggie with pesto, veggie burger crumbles, zucchini, tomatoes, mushrooms, red onions, and bell peppers. I could go on but, you get the idea. I've tried all of the above on wheat crust and fell in love :-) they even have gluten-free crust and vegan cheese.

The place is called ZPizza, 4940 S. Yosemite St, in Greenwood Village. I want you to try them out and tell me what you think.
So I've arranged for you to get 10% OFF, until November 10th, when you mention "Danielle" with your order. The franchise has other locations but, this deal is for the Denver location only. Sorry if I've whet your appetite!

Seriously, do they take Supplements on The Biggest Loser?

I don't know who started this myth about a "magic pill" to lose weight. Some claim that you will lose 5 pounds in a week, others claim that you will lose 3 dress sizes in a month, and my personal favorite claims that you will lose 20 pounds in 10 days. Research shows that 95% of weight loss induced by supplements will be gained back in no less than 3 years. The Food and Drug Administration (FDA) has gone so far as to declare that a weight loss supplement with a proven record of long-term success DOESN’T EXIST!

A dear friend of mine, Stacey Capers, addressed this very topic.

You may recognize her as a contestant on NBC's The Biggest Loser. (What gave it away? :-) Click here to find out how she 'weighed in'.

Get it in, even on the Road

When most clients go out of town for a few days, they ask what they can do to keep up their workouts. It's great to know they are so motivated! (I won't take all the credit.)

Call me crazy, but routines pop into my head all day long. But instead of me yapping all the time, I asked a good friend of mine, at GreedyGirlsGuide.com, to share a few strategies that helped her keep up a fitness regimen while she was away on travel.

Check out what Akilah had to say:

I was surfing through blogs last week and I ran into this post about travel conflicting with weightloss, the author describes how frequent travel for work has become a constant road block in her weight loss journey. This brought me back to my days as frequent traveler in a previous job I was traveling at least 1-2 times a month. Sometimes I would be lucky enough to go to a major city like Philadelphia or Las Vegas but more often I was in more remote areas like Wisconsin. Either way over the time I developed a few strategies to help keep up my fitness regimen and reading her post inspired me to share them here on the guide.

• There are plenty of great fitness podcast available for free on ITunes. Download work out Podcast to your IPod
• YouTube is another great source for free workouts. Create a favorites list of workout videos on YouTube. Check out the Fitness category here on GreedyGirlsGuide.com for a few of my favorite picks
• Pack lightweight equipment like jump rope, resistance bands, water inflatable weights, etc.
• Try to pick hotels with a gym preferable with early and/or late hours so no matter what time you’re working and having co-worker dinners you can commit to at least 30 mins. I find the mornings are the best time so it’s out of the way; the hotels are usually close to the job site so I still wake up at my regular time and I replace what would be my commute time with a workout.
• Purchase a few workout DVD’s and play them on your laptop. Most travel assignments require you to take a laptop, so while hotels rooms don’t usually have DVD players when all else fails you can play your DVD on the laptop.
• Check your destinations weather before you go if it’s going to be nice pack your sneakers and ask the hotel desk staff for good area to go for a brisk run or walk close to the hotel. Use a site like mapmyrun.com to help you map out a good route to ensure you get your full workout.
• When you are joining a gym look into a chain gym like Bally's or Lucille Roberts that allows you to use other branches, and when you travel research where is the nearest location.
• Check on-line for great workouts like this one http://exercise.about.com/library/bltravelworkout.htm or try diet.com’s Workout Builder to make your own.

***

http://www.greedygirlsguide.com/travel-bring-workouts

I hate the word 'diet'

I don't think a diet is the answer. The answer is to change your lifestyle.
Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation. Embrace simple, small changes that will add up to big improvements in your lifestyle.

• What You Eat

  The solution to cleaning up your daily diet is NOT to go back on a 'diet'. In fact, I never want you to go on a 'diet' again. Instead, I want you to make permanent healthy changes to your eating habits.
  
  Here are some practical examples:
• Choose salad over chips or fries
• Don't add butter to your food
• Eat fresh produce with every meal
• Purchase fat free dairy products
• Limit desserts to one or two per week
• Cut out mindless snacking
• Drink water or unsweetened iced tea, not soda

I don't expect you to eat a perfect diet every day of the week. You should, however, make MORE healthy choices every day than unhealthy ones.

• What You Do.

Don't disregard the importance and power of a good workout. Your new healthy lifestyle means exercising on most days of the week. Here are simple ways to move more:

• Watch less TV
• Stretch stiff muscles every day
• Play at the park with the kids
• Go for a jog
• Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Smoked Salmon Salad

It's simple, quick and makes the perfect lunch-to-go. Salmon in packed with protein and those omega-3 fatty acids that your body needs. Notice that this recipe doesn't call for a creamy dressing, but rather a sprinkle of balsamic vinegar. Try this on all your salads and save yourself from tons of extra calories and fat.
Yield: 1 serving

Here's what you need...

• 1 1/2 cups romaine lettuce, chopped
• 1/2 cup smoked salmon
• 1/2 of a hard boiled egg
• 3 cherry tomatoes
• 1 tablespoon green onion, chopped
• 1 kalamata olive, chopped
• 1 teaspoon dried parsley
• Sprinkle of balsamic vinegar

1. Arrange the lettuce, salmon, egg, tomatoes, onion, and olive on a plate.
2. Sprinkle with parsley and balsamic vinegar.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 5g carbohydrate, 2 g fiber, and 18g protein.

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What's so RACY about it? It's just another way to get the message out...

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Blogger Newbie

I thought long and hard about whether I should post a blog at all. To be honest, I'm still thinking about it. I feel the Facebook fan page is enough. I don't see what all the fuss is about blogging. Well, let's see.

This blog is for the everyday individual who's looking for tips to stay healthy and fit through health, exercise, nutrition and wellness. This is a community, so sharing is encouraged!

Okay, so let me finish thinking about whether I should still post this blog :-)

Ciao,

W8trainHer