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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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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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Salad as the meal...not a side dish

After a tough workout your body needs to refuel with the right amount of carbs and protein. Your source of complex carbohydrates will come from the salad and the vegetables that top it off. Your protein and healthy fat(omega-3s) will come from the salmon. Don't forget that adding healthy fats that are high in omega 3s help to boost satiety and increase glucose metabolism...body stores less fat. If salmon isn't one of your favorites, then top the salad with avocado slices or sprinkle with walnuts or almonds - both of these provide protein and magnesium for muscle function and recovery. Choose leafy dark greens such as romaine and spinach lettuce which contain both phytonutrients and high amounts of B vitamins for energy. If you want to increase muscular strength for your next workout add broccoli - contains a phytochemical that boosts testosterone's anabolic muscle increasing effect. Toss in asparagus which is high in iron and absorbs the nutrients for energy production...
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