Foods & Fluids For
Get the most out of your
workouts with the right foods and fluids at the right time.
Pre-Workout Foods & Fluids
At least two-to-three hours before a workout, drink 16-20
ounces of fluid. This strategy helps the athlete to
begin exercise hydrated, while allowing time for excretion
of any excess fluid.
Carbohydrate is the
body's powerhouse fuel and without it you'll lack energy,
experience muscle fatigue and be unable to work at high
intensity. Two-to-three hours before exercise, try
getting about 0.45 grams of carbohydrate per pound or about
50 grams for a 120-pound woman. Examples of 50 gram
carbohydrate snacks include:
Use trial and error and
keep a journal to find a time, type and amount of
carbohydrate that works for you and provides the energy
needed for your workout.
During Workout Foods & Fluids
Starting off exercise in a dehydrated condition reduces your
ability to exercise at your best. It's important to
get adequate fluids before, during and after your workouts.
Weighing yourself before
and after a workout will help determine your sweat rate.
If you lose weight during your workout, drink more next
time. If you gain weight, drink less.
Remember that sweat
contains more than just water and that sodium is the key
electrolyte lost in sweat. Using a lightly flavored
electrolyte sport drink like Gatorade G2 can help replace
the fluids and electrolytes lost in sweat.
Post-Workout Foods & Fluids
Replacing lost fluids helps prepare your body for the next
day's workout. You'll feel better and recover more
rapidly. The sweat lost in exercise represents fluid
loss not fat loss. Rehydrating after a wokout will
make you feel better for the next day's workout, so drink 20
ounces of fluid for every pound of weight lost in exercise.
10-20 grams of
high-quality protein can help repair and build lean muscle
mass. Individuals focused on muscle recovery or
looking to gain muscle should consume ~20 grams of protein
shortly following exercise.
The best way to keep a high level of energy is to eat small
meals or snacks throughout the day. Try these healthy
snacks to keep your energy level high and your metabolism
Yogurt and raisins
turkey, ham) on bagels, pita bread or whole-grain bread
Trail mix (nuts, raisins,
Banana, pumpkin or other
Graham crackers or rice
cakes with peanut or almond butter
Fruit smoothies or yogurt
ref: Gatorade Sports
Top 5 Health
Consumer Research Institute has come out with its list of
the five top health trends. The institute studied
health-related attitudes and behavior in the U.S. to
formulate trends expected to make headlines for the rest of
Food Waste Consciousness.
Leftovers may be served at more meals, as increasing numbers
of people choose to manage portion size and food waste.
The report states that 39% of Americans feel guilty about
trashing food, and this guilt is leading to behavior change.
With mobile apps like "Love Food Hate Waste" now easily
downloaded, consumers can plan meals from leftovers and get
a better sense of how much food is actually needed.
Some communities and businesses are already doing something
about food waste, turning compostable scraps into cash.
For example, in Marin County, California, excess food is
bing processed to generate electricity, while Starbucks is
turning its recycled coffee grounds and baked goods into
Healthcare costs are expected to rise 7%, so more
companies are recognizing the economic benefit to providing
wellness healthcare programs to employees. Forty-eight
percent of corporations surveyed by the National Business
Group on Health stated that they plan to promote employee
wellness by offering incentives-- from subsidized gym
memberships to onsite fitness centers and accountability
Snacking and Mini-Meals.
Twenty percent of all eating "occasions" are snacks, and
that percentage is expected to rise. Salads, nuts,
yogurts, fruit and other convenient, healthy snack foods are
becoming the new norm for mini-meals, with the more formal
designations of breakfast, lunch and dinner slowly becoming
Meat-Free Diets are Now Mainstream.
No longer regarded as the domain of hippies and hipsters,
going meatless or even vegan is on a steady climb.
Celebrities and professional athletes alike are touting the
benefits of an herbivore diet, now seen as a viable health
alternative. Expect to see more unusual fruits and
vegetables at the grocery store, as well as more meat-free
options on restaurant menus.
Gluten-Free as a Health Diet.
A few short years ago, gluten-free was a trend. Now
it's mainstream. Today, items with the gluten-free
logo are found in many chain grocery stores, not just in
health food stores and co-ops.
ref: Alexandra Williams,
Health & Fitness Fun Facts
trivia is a fun way to learn more about health and exercise, or at
the very least impress your friends at parties. Anyway, here are
some fun tid-bits on fitness:
It takes 70
muscles to speak a single word.
One pound of
muscle burns 30-50 calories per day, while one pound of fat
burns only 3 calories per day.
People who are
physically inactive can lose as much as 3% to 5% of their
muscle mass per decade after age 30.
It can take
about 200,000 frowns to make a permanent wrinkle.
foods an hour or two before you work has been shown to
increase your metabolism.
Sweden refer to interval training as fartlek, which means
every minute you walk extends your life by one and a half to
beats approximately 100,000 times per day. That means that in
just 10 days, your heart beats one million times.
The number of
fat cells in your body is determined at birth. A gain in
bodyfat does not increase the number of fat cells, but rather
the size of the existing fat cells.
Your Brain is
2% of your body weight, yet uses 20% of the oxygen.
you breathe 700 gallons of air per hour.
A normal sized
heart weighs about the same amount as a softball.
Exercise of the Month!
about your standard curl exercise, aside from the grip work
and hammer-curl motion that you get with the sandbags. Hammer
curls work additional muscles of the forearm (brachioradialis)
in addition to the biceps and as always, the grip work that
you get is great for hand strength. Great bicep
isolation for the upper arms!
Target: arms, hands (biceps brachii,
brachioradialis, brachialis, )
Description: Grab a
few handfuls of canvas at the top of the ends of the sandbag.
Keeping your back straight, and elbows at your sides, curl the
bag up to your shoulders before returning to the starting
position. Repeat for desired repetitions.
I wouldn't be much of a motivator if I
didn't walk the walk. I talk all the time about getting
people to commit to their fitness goals, and to set the
goals high enough to push their limits... well count me in!
I've never been a runner... in fact I
haven't run more than a 5K since elementary school. So
after doing various 5K mud runs over the past few years, I
just signed up for the big daddy of all mud runs... the
are awesome! They are basically trail runs that mix in
obstacles throughout the course, which breaks things up and
adds some fun aspects to the challenge! Tough Mudder
events are hardcore 10-12 mile obstacle courses designed by
British Special Forces to test your all around strength,
stamina, mental grit, and camaraderie. With the most
innovative courses, 700,000 inspiring participants worldwide
to date, and more than $5 million raised for the Wounded
Warrior Project, Tough Mudder is the premier adventure
challenge series in the world.
I'd been thinking about this one for a
while, but I was always nervous about being able to run
10-12 miles. Well, after a few of my buddies started
talking about it, I figured I better Go Big or Go Home
I like the fact that I'm pushing myself out of my comfort
zone and giving myself a goal to train for. Hey, I'm
46 years old... I'm not getting any younger!
Soooo... There's safety in numbers,
right? Yup, we're going there! I created a Tough
Mudder team called
Delaware Mud Warriors
and we're up to 7 mudders as of this
April newsletter... not too shabby! So if you're
looking for a challenging event for this summer, come
register with our team and join us for Tough Mudder
Philadelphia on Sunday, June 2nd! It's a team based
event, so no mudder will be left behind!
Not quite up to Tough Mudder standards
yet? There are plenty of events throughout the year
that you can use as YOUR motivation. Running, biking,
triathlons... whatever works for you. Find an event
and register NOW! Commit to the challenge and lock
yourself in to keep the motivation pumping! Go
ahead... do it now... I'll wait right here
There's an App for That
While we do a lot of
Crossfit type exercises, as well as similar pace and
intensity at our Warrior Workouts, I can't say that I've
ever been a formal "Crossfitter". The Crossfit
culture, Workout of the Day (WOD), and countless exercise
combinations have realized quite a boom in popularity
If you are interested in
Crossfit, or just curious about it, then I would recommend
checking out this iWOD Fitness app that I found in the
iTunes app store. I think that it really does a great
job of providing an overall view of Crossfit exercises, WODs,
as well as providing some helpful timers that can be used
during your workouts and intervals.
There's also a news feed that provides you with up to date
information on the workouts of the day, as well as various
The exercise library is pretty comprehensive and provide
pictures and videos of the various exercises that are
incorporated into the WODs.
Interested? iWOD Fitness is available in the app store
for $ Check it out!
It's Go Time!
Ok... done reading? Did you
workout today? What are you waiting for? GO GO
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is how high you bounce when you
-George S. Patton
youtube of the month -->
Best Bodyweight Exercises
..Awesome collection of bodyweight exercises from