Pre-workout Fuel

by Ross Colomba MAT, CSCS, CK

If you are generally looking to fuel your workout (ex. 60 min. class or 90 min. mixture of weights and moderate cardiovascular activity) it is important to ingest a balance of carbohydrates and protein approximately 60-90 min. before your workout.

The types of carbs you should ingest are those that are low on the glycemic index. These types of foods are most appropriate because they are digested more slowly and can provide you with a longer lasting fuel source during your workout. Protein sources will provide your muscles with the building blocks they need to stimulate growth & reduce recovery time.

Examples of carbohydrates that are low on the glycemic index are oatmeal, rice, various types of beans, flax seeds, peaches, strawberries & most vegetables. For protein, choose meat sources. Their slow digestion rate will ensure that your muscles are given an adequate amount of fuel right until the very end. Meat sources will also provide your body with a natural source of creatine for those last few reps of each set.

Depending upon your goals it is important to know how much you should be eating prior to your workout and ensure that it lies within your recommended daily caloric intake. Generally a person should ingest roughly .25g of carbs multiplied by your total body weight and .25g of protein multiplyed by your total body weight. For example, if someone weighs 195 lbs they would be required to eat a mixture of 48.75g of carbs and 48.75g of protein 60-90 min. before working out.

Again each individual is different and depending upon your goals and the type of activity you are engaged in, the aforementioned recommendations may change. Otherwise, go ahead and power-up before Powerfit. Your body will thank you!

Super Healthy "Superbowl" Meals

Lookin' for a “SUPER” healthy Superbowl meal. Avoid the ridicule of eating baby carrots & celery sticks while watching the big game and try these low carb & guilt free receipe's that I came across.

GUACAMOLE – 174 calories in ¾ cup:

Mix - 2 ripe avocados (mashed), 1/2 red onion (chopped), 1 medium roma tomato (diced), 1/2 lime, 2-3 cloves of garlic (pressed), 2 tbsp cilantro (chopped)

Place in a food processor and serve cold.

BUFFALO DRUMSTICKS – 150 calories per serving (1 drumstick):

Mix - ¼ cup rice wine vinegar, 2 tsp chili powder, 1 ½ tsp paprika, 2 tsp garlic powder, ½ tsp onion powder, ½ tsp cayenne pepper, ¼ tsp salt, 2 tsp coconut oil

Place in a saucepan and heat over medium-to-high heat until it begins to simmer

Take 16 drumsticks with the skin and cover completly in the sauce. Bake at 375 F for 40 min.

TURKEY CHILI - 260 calories per 4oz searving (½ cup):

Mix –1 tbsp of paprika, 1 tbsp of onion powder, 1 tbsp of garlic powder, ½ -1 tbsp of cayenne pepper, 1 tbsp of seasoned pepper, ½ tbsp of dried thyme, ½ tbsp of dried oregano.

Mix - 1 pack of lean ground turkey, 1 large can of red kidney beans, & 1 large can of chopped tomatoes

Add both together and place in a slow cooker at medium-to-high heat til meat is cooked. Drain if necessary.

Setting personal fitness and nutrition goals and sticking with them!

Rosario Colomba MAT, CSCS

Personal training Manager - Xanadu Health Club

Sticking to New Years Resolutions is usually the biggest obstacle people face. You manage to stay pretty disciplined for about a month and then life slowly takes over. Before you know it, you are already looking forward to breaking that bad habit next year.

When it comes to choosing exercise as a New Years Resolution it is important to set goals. The reason we set goals is because it gives us something to work towards. We have all heard about the entrepreneur that writes himself a million dollar check with the hopes that one day he will cash it. Therefore, think about what you would like to achieve through that exercise routine, write it down, and then start building towards your goal. Ultimately, you would be much better off setting mini-goals along the way to avoid burning yourself out and preventing injury. For example, if your goal is to lose 30 pounds, aim to lose 1-2 pounds per week. If you want to participate in a marathon, gradually increase your running distance on a weekly basis until you have reached your desired amount. All to often people set unrealistic goals and end up abandoning their resolutions too soon. Temper your expectations and the results will come with consistency and a positive outlook.

Hiring a personal trainer can also assist with helping you to achieve your goals. A personal trainer will be able to monitor your progress and at the right times increase the intensity of the workout. They can keep the workout interesting by changing the exercises and introducing you to new and innovating ways of working out. Lastly, a personal trainer will keep you accountable. Having an appointment scheduled will help you get to the gym on those days you otherwise wouldn't go. In addition to a personal trainer, having a workout partner is another way to stay motivated. Working out with a familiar face can be comforting to those who are new to health clubs. Additionally, sticking to that diet will be much easier if the whole family is on board. Once you have stated your goals and your family is supportive, the quicker you can get rid of the shelves of potato chips and cookies.

Now here comes the fun part. In addition to setting a long-term goal, think of a way you will reward yourself. For example, taking a family portrait or going on a shopping spree once you lost those 30 lbs. What about signing up for a marathon in a tropical destination? These are all great options to accompany your exercise goal.

For more ideas on how to reward yourself check out the weekly newsletter.