Kristen's" Fitness Is A Lifestyle" Daily Tips

Fusion Friends Saturday Interval Walk Saturday, May 14th 6:30 a.m. Join us at Wabash Trailhead on Saturday morning for a fun interval walk. Everyone is welcome so bring a friend! Do you regularly walk for exercise ? Your usual walking routine may have become a bit drab and boring. But adding intervals to your walking plan can make it fun and interesting--and you'll burn more calories, too!Interval walking involves walking very briskly--much faster than your normal pace--for a brief period of time. This is followed by a period of "recovery" when you slow down to your typical speed. This pattern is repeated throughout your entire walk Ruth Howard and Tami Bolton will be heading up this fun morning walk for our Fusion clients. Please feel free to contact Ruth at 712-355-1129 if you would like to attend or have any questions.

Kristen's Saturday Special Surprise Participants: CHALLENGE #2 Week of April 18th Your challenge this week is: TO MOVE MORE! That's right, a new study shows that even those who may exercise 3-4 days / week or even those who exercise 6-7 days / week still have a higher mortality rate if they sit for the majority of their day. Out the 24 hours in our day, we may spend 30 90 minutes working out, but if you sedentary for the rest of that time you are not increasing certain enzymes that are releasing when on your feet (standing or moving). This enzyme aids in fat metabolism and although obvious, you are using more muscles while standing / moving and therefore are burning more calories and elevating your metabolic rate to some degree. Within this study, it is necessary to expend around 2,000 kcals/ week in activity other than your exercise program to keep the weight off. Those who can find a total of 2 hours in the day to move more, stand more, etc will lose 7 3/4 lbs / year. It is o...

New Way to Feed the Body For those in the Kristen's Saturday Special your CHALLENGE this week is to begin feeding the body pre & post exercise a little differently than what you may be doing right now. You need to start consuming approximately 15-18 grams (8oz) of WHEY protein about 60 minutes pre workout and consume the "sweetest" healthy carb choice post workout. The science behind this tells us that if you consume a higher concentration of CHO pre workout you will increase the glycemic load and will suppress insulin release (=low energy) therefore causing the body to feed off its protein sources via the skeletal muscles. It is after a hard workout you will want to consume enough CHO so that you replenish the glycolic load "sugars" and increase amino acid uptake. It is very important to put back into the muscles the sugar "energy" to prepare your body for the next workout and without CHO your body will not metabolize fat. Why Whey? Whey is a high...

This is a very energy-dense snack to get the right amount of energy stored in the muscles (glycogen) for high-intensity, long duration (up to 2 hrs), workouts. They are more difficult to digest so are best eaten before a workout or race (at least 2 hours). I use to eat 1 right before my morning long runs and could sustain my running pace for a good 2 - 4 hour run. I am sharing this with everyone who has had trouble finding the right food to fuel the body before a workout. there is nothing magical about, just the right amount of high- good carbohydrates. As far as measurements, use your best judgment. I use more peanut butter and Nectar and the flour so that it forms a thicker stronger substance and doesn't fall apart. They can last in a plastic bag for days...I keep mine refrigerated. Eat up and enjoy!!! Train & eat like an athlete. Hodgen Mill 100% Stone Ground Whole Wheat Flour Smart Balance creamy Peanut Butter Nestle Cocoa Powder (sweetened, but can used unsweetened) MADHAV...

Breakfast 1 cup Kashi cereal with protein powder sprinkled on top Lunch 5 oz of chicken or fish with greens Snack Handful of nuts Dinner 5 oz of chicken or fish with steamed vegetables Breakfast ½ cup bulgar topped with cinnamon and honey Snack 1 cup plain yogurt topped with low-fat granola Lunch 1 cup spinach, raw ½ cup diced green pepper, sliced radishes, chopped carrots Dinner Jennie O Turkey Burgers ½ Sweet potato with skin Breakfast 4 egg whites Snack ½ cup low-fat granola Lunch 3 oz. salmon topped with asparagus Dinner 1 cup romaine lettuce Tomato Black olives Shredded cheese Green onion salsa

Add color: Red: Tomato, watermelon and guava are loaded with lycopene Blue: Eggplant, cherries, blueberries and beets contain anthocyanins Orange: Sweet potato, squ7ash, and cantaloupe have loads of beta-carotene Yellowish-orange: Peaches, tangerines and papaya contain cryptoxantin Green: Kiwi, spinach, and green peppers contain the carotenoids lutein and zeaxanthin With all smoothies, you can top with either flaxseed, low-fat granola, wheat germ, sunflower seeds or sliced almonds. Time to do some shopping….. Blueberry Smoothie 1 cup blueberries ½ cup hemp nuts 1 cup plain yogurt 1 cup ice cubes 2 tbsp agave nectar Pumpkin Shake 6 oz Almond Milk 6 9z Vanilla GREEK Yogurt ½ cup pumpkin puree’ (canned) Dash cinnamon Ice is optional for thickness Chocolate-Berry Shake 1 cup sliced fresh raspberries 1 medium banana, peeled ½ cup nonfat milk 1 scoop chocolate – flavored whey protein powder ½ cup ice Banana-Coconut Cream Pie 2 scoops vanilla protein powder 2 cups skim milk ¼ tsp almond...

Breakfast Orowheat Sandwich Thins spread w/ Smart Balance Peanut Butter sprinkle Flax seeds on top 1/2 Grapefruit 1 cup Almond Milk Mid Morning Snack 1/2 Banana Lunch 4 oz baked chicken breast over 1 cup Iceberg lettuce topped w/ 1 tbsp olive oil & 1 tsp balsamic vinegar Add vegetables: tomato, green onions, and cucumbers Dinner Steamed vegetables of broccoli, cauliflower, sugar snap peas, and green peppers 4 oz baked perch fillet Snack 1 cup decaf green tea mixed with a favorite herbal tea Breakfast 2 eggs w/ 1 tsp olive oil, 1/2 cup diced tomato, 1 oz low-fat cheddar cheese 1 cup Kiwi Mid-morning Snack 1 tablespoon raw almonds Lunch Tuna salad on lettuce. Mix the canned tuna w/ 1/2 cup chopped celery, 2 tbsp chopped onion and 1 tabs low-fat mayonnaise Mix with cup of shredded lettuce 1/2 banana Mid-afternoon Snack 1 cup low-fat cottage cheese Dinner 4 oz lean hamburger patty or Jennie O veggie Burger, No bun 1 cup cooked brown rice Remember: 6 glasses of water throughout day. Bre...