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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SPRING MELTDOWN

INTRODUCING MY NEWEST PROGRAM DESIGN...4X4 TRAINING! I'm excited to share with all of you this new training method that asks for only 16 minutes of YOUR all-out-effort pushing you into metabolic failure and welcoming lactate into the muscles . It is this type of training that utilizes the fast-twitch motor units and raises the fuel demand for energy. Because the fast-twitch muscle fibers have fewer mitochondrial and less protein uptake, you will get a greater accumulation of lactate causing that "burn" in the muscles - so basically it will feel like you are sprinting for 16 minutes. Now, I'm not going to ask you"can you handle it," see I want you to come into this 10 week program knowing up front that it will be challenging it will be tough and it will push you to and then over and above your limits - and that feeling of getting more fit, stronger, and then seeing results, is motivation. Come in with a "can-do" attitude and you can do anything...
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What to eat...

Working out first thing in the morning in my opinion, takes a lot of self discipline and commitment. I couldn't imagine any other way of starting my day than with a good run, class, and some stretching. But, sometime it is hard to find time to eat between getting ready and getting to work. Then, you a few hours later you find yourself starving and reaching for everything "bad" in sight or even worse, driving through a for a breakfast sandwich. My advice as always, you have to plan. Just like the discipline you have to get up to make it to your 5am or 5:30am class, you have to plan out what you will consume afterwards. Starting with a healthy breakfast provides energy and jump starts your metabolic rate and after a workout, the depleted glycogen stores and breakdown of muscle fibers need food for repair and to be stored for future workouts. High fiber, low sugar cereals, oatmeal, rolled oats, steel cut oats, granola, etc are great ideas to get both fiber and energy. ...
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Quinoa Salad

Ingredients 1/4 cup rice vinegar 1/4 cup vegetable oil 1 Tbs. sugar 2 cloves garlic, minced ( 2 tsp) 1/2 tsp. dried oregano 1/2 tsp. dried basil 1 15-oz can black beans, rinsed and drained 1 15-oz. can pinto beans or black-eyed peas, drained 1/2 cup fresh corn kernels 1 cup cooked quinoa 1 red, yellow, or orange bell pepper, chopped (1 cup) 1/2 small red onion, finely chopped (1/2 cup) 1 2-oz. can diced green chiles with liquid 1/4 cup chopped cilantro Whisk together vinegar, oil, sugar, garlic, oregano, and basil. Stir in all the beans, corn, peppers, onion, chiles, and cilantro. Season with salt and pepper. Refrigerate 1 hour before serving. Quinoa is a high quality protein. In fact, it can stand alone as a source of protein because it contains all the essential amino acids. This means, it will help rebuild & repair muscle tissue, especially after an intense workout that breaks down lean tissue. Quinoa is also high in fiber, low in fat & cholesterol, and...
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