Showing posts from May, 2010

Antioxidants for muscle repair...

Getting enough antioxidants from fruits daily allow the vitamins and polyphenols to speed up muscle recovery. When you exercise, especially aerobic exercise, your body produces free radicals which can be hard on the body's tissues and cells and will prolong muscle recovery. Eating fruits with your post workout protein drink can also give you the complex carbohydrates your body needs to store energy for the next time you workout. Remember, if you are consistently working out or training, your muscles may always be in a state of recovery and will need not only extra protein, but also extra fruits to provide the essential nutrients.

Examples are:
Strawberries-offer heart healthy, anti-inflammatory and cancer fighting power
Mangoes-Vit A, C,E..stronger immune function
Bananas-34% Vit B6 daily plus the electrolytes needed for muscle contractions
Kiwi-Vit A, C, & E that increase muscle repair/regrowth
Pineapples-73% of the mineral manganese (build bone & tissue)
Cherries-Reduce muscle…

Metabolism 101

Nutrition has by far the greatest impact on fat loss. Eating to support your individual nutritional needs will allow you to improve health and energy and it also provides the ideal environment for your TRANSFORMATION - maintain lean muscle while ridding the body of fat.

If your goal is to lose body fat, you must eat slightly fewer calories than you burn off. This may seem simple, but when calories are reduced too much, the body becomes imbalanced. That is why exercise helps to "fire up" your body's furnace or metabolism. You need both cardiorespiratory and resistance training as part of your program. Your body always wants to be reach a point of balance or homeostasis. When your body is not balanced it will burn off fewer calories for energy and use muscle instead of fat or it will force you to eat more through cravings and hunger. This is one of the main reasons why fad diets and low-calorie diets do not work. The BTP will ensure that you lose fat tissue and not muscle.



Protein...the magic ingredient

Eating clean is one of the first steps in helping you achieve your goal whether it is weight loss or to increase & maintain lean tissue, protein needs to be consumed at every meal or with every snack. Protein is the number one requirement to building lean muscle mass and it is the number one requirement to repair and rebuild muscle and tissue.
Before focusing too much on how much protein you need with fancy calculations, it is more important to know that the average body cannot absorb any more than 25 grams of protein at a given meal. However, protein is not well absorbed unless it is consumed with complex carbohydrates from whole grains, fruits and vegetables.
Here is some idea of what 25 grams of protein looks like...
Egg whites 5-7 whites
Low-fat yogurt 2 cups
Low-fat cottage cheese 1 cup
Whey protein powder 1 ounce
Soy protein powder 1 ounce
Skinless Turkey breast 4 ounces
Skinless chicken …

5 steps to Setting Goals

Make a choice - Look at your body, your quality of life. What do you really want to have?

Be Specific- Leave no detail left behind.

Find Your Reason - Now that you know what you want to change, ask yourself WHY?

Form you plan - What is it going to take to get there? What are you going to have to do?

Take action - Do you know what the number one cause is in most people's lives? Never taking this step serious and taking the action to get the job started yet alone done. We develop these comfort zones and become afraid to step out of those boundaries and really go after out goals.

Do not let your plan of action go to waste. Why not start immediately on working towards your goals..take action today.

All actions start with a change-- no matter how small. Answering the following questions in your journal.

List 3 Things you want to change about your body.

Why is this so important to you? What is your Reason?

List 3 things you could do right now that will make a difference action. No…

Setting Healthy Goals

The first step to achieving results is setting a realistic goal. No matter what the reason, successful and healthy weight management depends on sensible goals and expectations. If you set sensible goals for yourself, chances are you'll be more likely to meet them and have a better chance of managing your weight long term.

Setting healthy goals at the start of the Body Transformation 8 week Program can help you change and improve your physical activity and eating habits. To set goals that are right for you, think about what you want to change and why, and what steps you can take to reach your goal. These changes don't have to be big. Even small steps can make a difference. Also, think about who can help you, and how you'll reward yourself for making these changes.

Fusion Fitness 8-Week Body Transformation Program

This program is for all fitness levels who is either at a plateau in their current fitness program or for the person who needs a little extra "push" and guidance to get them where they want to be. The program will take commitment and dedication to follow the Indivualized Exercise Prescription suggested to you and the self discipline to track your food intake in the Fusion Food Journal at least 3 days / week and turn in to your trainer biweekly. In just 8 weeks, you will begin to see and feel both the psychological and physiological change in your body as a whole.

My goal of the program is simple; I would like everyone to complete the program first off and second, to find that intrinsic motivation to continue exercising and eating right. I will share with you the Seven Dimensions of Wellness and help you focus on a few of these areas in your life so that you can begin to have "balance" in your life. I will also share with you my expertise in metabolism, resistance tr…