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