Showing posts from September, 2012


Get excited for the month of October, a 5-week month that gives us more days to workout and work towards our goals. I have some new goals for each class and some different training techniques to share.

5am Bootcamp, nothing beats running in the fall - October mornings when its crisp, the leaves are changing, and you can run through a pile of crunchy leaves is something that should get your butt's out of bed for all 14 days of Bootcamp....make it your goal not to miss a class. I am looking forward to challenging each of your systems a little differently. Your VO2 max is essential to long runs - it allows your body to rely on glycolysis for energy & glycolytic enzymes to regenerate ATP. Since every run, from 3 miles - 12 miles uses a little bit of the anaerobic system before switching over to the aerobic system, you all will be trained to allow that switch by the end of the 5 weeks. Training this system specifically will in turn allow you to buffer muscle acidosis more efficient…

Simple Recipe

Bake Time: 10 minutes
Protein: 26 g

Cod, a mild tasting fish that is high in protein, essential amino acids, and a good source of both your B6 & B12, selenium, and Potassium.

4 5 oz of Cod fillets
1/4 cup thinly sliced scallions (flavonoids, plant-fiber, dietary fiber, antioxidants)
1 cup sliced reduced fat turkey bacon - cut into pieces
1/2 pint of grape tomatoes, cut in halves (Vit C, Magnesium, Potassium, folate, Phosphorus)
2 tsp Balsamic Vinegar
2 tsp Olive Oil (omega -3 fats, lower LDL, raise HDL)

Baking sheet
1st: spray sheet, separate cod
2nd Top with the scallions
3rd Place Grape Tomatoes around the cod
4th Drizzle with the Vinegar & Olive Oil mixture
5th Bake at 400 degrees about 10 minutes or until a little flaky...

EAT & ENJOY with 1/2 cup cous cous!!!


Last few days of September are here and that means it's time once again to register for your October classes at FUSION. Did you know there are 5 weeks in the month of October? Do you know how much you can accomplish in both strength (muscle gains) and/or lose body fat(weight loss)? If you set a goal, stick with your plan, commit your time and energy to following both the workouts and the nutrition/diet programs, you can make some big changes.



Need help with a plan?

This Saturday between 7:30 -10:00am your Fusion staff will be available to discuss YOUR program design, talk to you about the new CUSTOM COACHING PROGRAM and the "new" PERSONAL TRAINING PROGRAM and help you get registered for your October classes before the deadline this Monday, October 1st.

On Saturday, you will have a chance to experience the new fitness equipment: TRX, KETTLEBELLS, and the TUBING SYSTEM.

We will have nutritional sample…


Did you work out this morning? Did you refuel? If not, you are probably in a catabolic state...not good at all when trying to either lose weight or maintain lean muscle tissue.

If you last meal was the night before and you participate in an early morning workout without consuming some form of energy prior to that workout, your body is already in starvation mode and therefore in the  beginning stages of catabolizing lean muscle tissue. You need some form of carbohydrate to allow glucose to push amino acids & insulin into cells & muscles for both energy and to mobilize fat. Since carbs move through the body fairly quickly compared to fat & protein, they are your best source of immediate fuel.

Your choice of anearly morning pre workout source of energy can be a liquid or solid. Some can only handle something like an energy drink and some can handle solids such as an apple, half banana, or 1/4 of a Powerbar. Whatever works for you, plan it out and have it ready to consume on …


It's Monday!! Are you ready do you have a diet plan?
Have you stocked up  on your proteins? Chicken breast, fish, eggs boiled, packs of white albacore tuna, lean read meat, lean turkey or pork...

Have you chopped up your veggies? Baggies of carrots & celery ready to grab & go. Containers filled with your dark colored veggies for antioxidants such as green, red, yellow peppers, radishes, organic carrots, yellow squash etc. Is your fridge stocked full of a variety of leafy greens for salads and to add to pitas and wraps?

Are you ready to prepare your protein rish smoothies & shakes for post workout fuel? Are you stocked up with either Almond, Coconut, or skim milk? Do you have your berries to add to the smoothies for extra nutrients and favonoids? Think blueberries, strawberries, blackberries, or mulberries - frozen or fresh!

Low-fat, Complex carbs: Kashi Crackers for snacks, whole-wheat, 9-Grain, or Rye breads, pitas, wraps, low-fat granola, oatmeal, Steele-cut oats etc.…

Trial &'s ok

Struggling myself with this whole grazing thing. Never worked for me in the past but then again, I was younger, didn't have kids, and I've always liked to eat meals....the way I was raised. So, with a new goal Ive set for myself, I am really trying help to prevent my blood sugar from dipping to low so that I have energy to teach at night AND prevent feeding off my own muscle tissue for energy. As I've told clients before, when your blood sugar isn't stabilized or too low, your body is not capable of shuttling insulin into the cells to help with fat oxidation It's and it is almost impossible for protein synthesis to occur. So, just like a lot of my clients, I'm in this battle too...what & when to eat?

Started with a great 6.5 mile run
Did a few laps around the track warming up for Bootcamp - maybe about 2 miles

So, by 7am it was definitely time to refuel. Last meal or any food consumption for me was about 12 hours before that - Im already in a catabolic stat…
It's the perfect time of year to add squash, zucchini and pumpkin to your diet. All of them are in vitamin A, C, K, and all of your B's such as folate, B6 & B12. Minerals include, manganese, calcium, magnesium, and potassium.

Because of their darker & richer colors, they are high in beta carotene. It is these antioxidants that block cellular damage from occurring due to free radicals from being produced from cellular respiration. If you are one who pariticpates in a lot of cardiovascular exercise producing aerobic cellular respiration, you want to make sure you are consume foods high in antioxidants. Free radicals decrease immune function, increase the aging process, and increase abnormal cell production leading to disease.

They are really easy to prepare too. Many types of squash can be eaten raw, on a salad, in a wrap, or as a snack with some hummus dip. Or, bake, grill, saute, mash, prepare as a soup base or into a bread. The seeds from pumpkin and winter squash a…


It's Monday, are you prepared and have your nutrition plan ready for the week? Having a plan, for most of us, is important to stay on the right track to eating healthy, at the right time, and getting the right combinations of macro nutrients.

Make the time and leave the excuses. Write down your plan first and take it step by step for what you will purchase and prepare for the upcoming week. When at the store, purchase vegetables & protein first. Think about how can you pair up the macro nutrients and micro nutrients to get all amino acids necessary in a meal? A meal such as a 4oz baked or grilled salmon patty with 1/2 sweet potato gives you amazing nutrients (especially the minerals that processed foods lack) along with high fiber, all essential amino acids to help aid in protein synthesis after an intense workout, omega-3 fatty acids and lots of other vitamins. Or, what about 4 oz skinless chicken breast vegetable salad. Think outside the box of just buying iceberg lettuce an…

Breakfast Option

Veggie Egg White Omelet You can never go wrong will an egg white omelet, especially one that’s loaded with nutritious veggies. An egg white contains around 17 calories, which means you can add 5 to your omelet for only 85 calories. Put in some low calories veggies like spinach and mushrooms and you’ll still have room for a piece of dry whole wheat toast, which clocks in at around 60 calories. Depending on the brand of bread you use, you may even have room for a small piece of fruit, like a plum, which is about 30 calories.

Salmon and Asparagus

Salmon and Asparagus

Makes: 4
Prep: 10 mins
Bake: 12 mins 450°F

1 pound fresh asparagus spears, cut into 2-inch pieces

1 1/2 teaspoons extra virgin olive oil

Course sea salt and freshly ground pepper to taste

1 pound fresh or frozen salmon fillets with skin

1 teaspoon finely shredded lemon peel

1 teaspoon snipped fresh parsley


Place two (1 large and 1 medium) cast-iron skillets or oven-safe heavy skillets in a cold oven; heat oven to 450 degrees F. In a medium bowl combine asparagus and 1/2 teaspoon olive oil; sprinkle with salt and pepper. Brush the remaining1 teaspoon of olive oil on both sides of fish; sprinkle lightly with salt and pepper.

Carefully remove hot skillets from oven. Place fish, skin side down, in the large skillet. Place asparagus in medium skillet. Return skillets to oven. Bake for 12 minutes, or until fish flakes easily when tested with a fork and asparagus is crisp-tender.

Servings Per Recipe 4
Calories 235

Healthy Eating!!

Just returned from Fairway. Bought my 6 boneless chicken breasts for the week in which I will have mid afternoon or after my evening workouts. Purchased dozen eggs for the next week so I can have my two hard-boiled eggs post morning workout. A 12 oz low-fat, high protein cottage cheese - I eat in moderation so should last a good week. Some low-carb, whole wheat tortillas so that I can add shredded chicken  or avocado & tomatoes slices with a little feta cheese. And lastly, I purchased my greens: romaine lettuce & mustard greens, 2 avocados, and 1 green pepper... I will chop them up, place into a container so that I can easily prepare a chicken salad topped with sunflower seeds and a lite dressing....maybe some feta cheese. All this healthy food that is high in protein for less than $22.

On Sunday, I was able to get over to Whole Foods to purchase my favorite Spinach & Artichoke Hummus with Kashi 7-grain crackers - this will be the perfect snack. I was also able to get som…

Something Quick


Toss together:
1 Chopped Avocado
Diced Roma Tomato
Feta Cheese
Black Beans
Touch of garlic salt, cilantro,pepper

Roll up into a whole wheat, low-calorie wrap or a pita

This has omega-3 's, fiber, protein, calcium, and complext carbs. A great idea for lunch.

What's Your Plan?

It's Sunday evening. Do you have a nutrition plan ready to go for the week? Having snacks and some quick to eat protein sources for post workout nourishment, may help prevent you from overindulging, eating the wrong foods that are high-calorie & high-fat, and may also allow you to refuel with the right amount of protein/carbs in the right amount of time.

If you are participating in the 5:20 am Muscle Fusion class, having an already mixed protein shake/smoothie within 30 and no more than 60 minutes after will aid in refueling the tissues that were broken down during weight training, help stabilize blood sugar & refuel glycogen stores, and provide ample energy  throughout the day. A shaker cup a scoop of protein powder mixed with water, Silk, Almond Milk, or skim milk is simple enough. If you have time, blend together some ice, add some fruit and possibly a little Greek Yogurt for added thickness and top with some Kashi cereal or low-fat granola to help you stay fuller long…

Weight Gain, It's ok

When you start a new exercise program or change a variable in your current exercise program such as the intensity or workload, you will more than likely experience sore muscles within 24 - 48 hours post workout. This is known as delayed onset muscles soreness or DOMS. It is normal and good for the muscles to experience also known as "shocking" the body.

In the first few weeks of any new program or a change in your program you may also experience weight gain, especially if you monitor your body weight using the scale -you may also notice it in how your clothes fit & how your body appears. The weight gain is nothing to worry about - it is a process your body goes through when muscles are broken down and muscles become swollen due to excess fluid retention. This inflammation is a defense mechanism for your body to protect itself from the microscopic tears and trauma experienced from change. The average weight gain is 3-4 lbs. But don't worry,  once the inflammation sub…


I challenge you to grab a handful of nuts whether it is almonds, cashews, peanuts, walnuts, hazelnuts, or mixed nuts and STOP there. That is it...use your willpower and walk away.

If  you need some quick energy or quick recovery fuel, feel free to have a few. Pair it up with a medium size apple, banana, pear, a few grapes, nectarine, plum, peach and you have a combination of both fructose (sugar from fruits) and protein....the fiber in both the fruit an dthe nuts will help with satiety.

Nuts are:
Easy to storeA grab & go snackHigh in unsaturated fat & Omega 3 Fatty acids Contain plant serols (help lower cholesterol)High fiber (satiety)Vitamin E (aid in muscle contractions) Keep in mind that nuts are high in TOTAL FAT and therefore high in TOTAL CALORIES. But, it's ok. I want you to start looking at food/snacks and fuel for your body. A way to keep it healthy, lean, strong, and energized throughout the day. It's important to have a healthy relationship with food and for…
Post workout recovery: Perfect blend after this mornings workout!!!
1 scoop Vanilla Protein Powder 108kcals
1tbsp peanut  or almond butter(low-sugar) 60kcals
1 whole banana 100kcals
1/2 cup Almond/Coconut Milk (by Blue Diamond) 30 kcals
5-6 ice cubes (for thickness)
less than 300 kcals

Mid morning snack:
1 medium size red apple
8 almonds

1 Hard Boiled Egg (lecithin = healthy liver to burn body  fat) = less than 70 kcals
1 cup Low-fat Cottage Cheese = less than 200 kcals
1/2 sweet potato - baked = 53 kcals (Vit A, B6, C, E, K potassium, manganese, selenium)
TOTAL KCALS = 323Kcals

So far, if you followed the nutrition suggestions above, your total kcals as of now is less than 800kcals. Therefore, you still have room for a sensible dinner, or you can make room for a low-cal snack or your cup of coffee in the morning. See, it is all about balancing, planning, and preparing ahead of time. If your goal is to lose weight or change you body shape ie; put on lean tissue, then  you've g…
MUSCLE: the most metabolically active tissue in your why wouldn't you want ALOT of it? Why is it when I talk about putting on more muscle tissue, the first comment I hear is " I don't want to bulk up." Or, "I don't want to have big legs." Or, "I don't want to look thick" WHAT? Muscle tissue is dens tissue. I takes up less space in the body. It's Adipose tissue is what we should be fearing - it takes up more space, more surface area, it is less fibrous tissue with less tenacity & tone...think cellulite. Muscle tissue keeps you looking firm & tone, helps with balance & proprioception (which gets worse as we age), and it helps keep alignment in the oppositional muscles.

 Females need to welcome muscular hypertrophy. Too often, females get on the roller coaster of just doing cardio and too much aerobic exercise. Then, they start to decrease caloric consumption and end getting the look of "flabby" "jiggl…