First Posting

This is the first posting of Kristen's Updates. Check here often as Kristen will be periodically posting bulletins and updates for Fusion Fitness.

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Kristen's Weekly Food Journal 2/16/14

  Sunday, Feb. 16, 2014 5:00 AM- (Post Run)- Energy Drink 8:30 AM- Coffee/Orange 11:00 AM- Crushed Garbanzo Beans w/Feta Cheese, 5 pieces of Melba Toast 1:00 PM- 2 Broccoli, 2 Cauliflower Raw 3:00PM- White Rice w/Salt,Pepper & Butter Topped w/Sunflower Seeds (Carbs for the Week) 6:00 PM- 5 Blueberries, 1/4 Cup of Almond Milk Monday, Feb. 17, 2014 4:00 AM- (Post Run)- Energy Drink 6:30 AM- (Post Bootcamp)- Coffee 8:00 AM- 1 Turkey Sausage, 1 Hardboiled Egg, 2 Fish Oils, 2 BCAA 11:00 AM- 1 Scoop Justin's Hazelnut Butter 3:00 PM- 10 Animal Cookies/Crackers 7:30 PM- Chicken Breast-Olive Oil, Steamed Broccoli, Asparagus & Cabbage, 2 Fish Oils & 2 BCAA Tuesday, Feb. 18th, 2014 (Not Feeling Well, Bad Calorie Day!) 4:15 AM- (Post Run)- Energy Drink 5:30 AM- Coffee 9:00 AM- (Post Lift)- BBV 8 oz. Shake w/Almond Milk, 2 Fish Oils, 2 BCAA 6:00 PM- Toast Wednesday Feb.19, 2014 (Sick Day) 6:00 AM- Coffee 9:00 AM- 1 Scoop of Justin's Hazelnut Butter,...
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You Are What You Eat..

I would love to say you could lose weight by just coming to Fusion every day, but I would be lying. It takes 3500kcals to lose on pound, most people only burn between 300-500kcals in a good workout. It's not uncommon for someone to consume 1,000kcals in on bad meal. In other words, you can blow several good workouts in one high-calorie meal. You can workout every day but if you're taking in as many calories as you burn (or more, you won't lose weight). You MUST watch what you eat in addition to exercise to see results. Remember, exercise does not make you gain weight, it is what you are eating whether it is too much or just "junk" calories which are easily stored as fat. Let's not be too worried right now about how many or percentages of each macro nutrient we need each day and focus a little more on portions and whether or not you really are hungry. Don't just eat because the clock says so and keep in mind, you don't have to have 2 snacks each day. Bu...
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What Choice Will You Make Today?

Vegetable Choices(may use fresh, frozen or canned, w/o added sugar.) Artichokes Asparagus Bens or Legumes: Black Beans, Butter Beans, Soy Beans, Split Peas, Chickpeas, Garbanzo Bok Choy Cauliflower Eggplant Mushrooms Okra Collard Greens Radishes Spinach Sprouts, Alfalfa Fat Choices (monounsaturated oils) Olive Oil Canola Oil ( polyunsaturated oils) Corn Enova Grapeseed Safflower Soybean Other Fat Choices Avocado 1/2 whole = 1 Tbs. oil Guacamole 1/2 cup = 1 Tbs. oil Margarine choose Fleishmann's Premium Olive Oil or Smart Balance: w/o trans fatty acids Olives (Green or Ripe) 15 = 1/2 Tbs Salad Dressing use those w/ less than 3 grams sugar / serving Toppings & Sauces Hot Sauce Salsa - limit to 2 Tbs Soy Sauce - 1/2 Tbs Steak Sauce - 1/2 Tbs Worcestershire Sauce - 1 Tbs Spices and Seasonings All spices that contain no added sugar Broth Extracts (almond, vanilla, or others) I Can't Believe It's Not Butter! Spray Lemon juice Lime juice , Pepper (black, cayenne, red, white) ...
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