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CB RUN CLUB

Saturday, August 24th - meeting at the Hy-Vee on Madison Ave. 3 Route Options: 4, 6, & 11 Time: 5:20am We will all start out together leaving form Hy-Vee heading towards the MALL OF THE BLUFFS (back side of the mall), turn right onto MALL DRIVE, and another right onto VALLEY VIEW TRAIL. Stay on the trail to HIGHWAY 92. Turn right onto HWY 92 heading west until you get to the lights on HARRY LANGDON and turn right. REMEMBER: once on HARRY LANGDON, stay on the left of the road - run towards the oncoming cars - there is small trail to run along. We will split up at HARRY LANGDON & WOODBURY AVE. Those doing the 4 & 6 mile route, turn right onto WOODBURY. Those doing the 11 mile rout stay on HARRY LANGDON. 4 mile route: run up WOODBURY, down WOODBURY AVE cross Madison Ave and over into Hy-Vee. 6 mile route: run up WOODBURY, down WOODBURY, turn right onto MADISON AVE and up to BENNETT AVE. Turn right onto BENNETT AVE to FRANKLIN AVE and run down the hill on FRANKLIN...
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INNATE EATING PATTERNS

One of the most freeing feelings is not having to calculate & count calories and letting go of guilt after eating something that may not be considered "healthy" or is categorized as too sugary or too high in carbohydrates...since CHO has gotten such a bad wrap. Speaking from experience, food is much more enjoyable once you let go of the control kcal consumption has and become more aware of your body's satiety. Being in tune with your body's hunger signals and knowing when you may need a few more carbs over protein or vice -verse allows you let go of disordered eating patterns and quit wasting energy on worrying about it. There's not one food or one category of macronutrients that will help you burn more fat, help with weight loss, or help increase lean muscle tissue. It's all about balance - getting complex carbs, some simple sugars, some protein, mono - poly - saturated - unsaturated fats, fiber, vitamins & minerals - all from "real" f...
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SGPT Clients

Nutrition Goal Week #1 : Starting your day with a healthy grain that is both higher in carbohydrates & fiber. The fiber con tenet should be 4 grams or more per serving on the label and contain both soluble & insoluble fiber. If you are an AM exerciser, this should be a great after workout meal to refuel. Or, if you workout towards the late afternoon, this will provide sustained energy (CHO) throughout the day and allow stored glucose to be stored in the form of glycogen in both muscle & the liver for your late workout. The test: how does this effect YOU by starting the day with a meal like this one? Check in with yourself to see are you hungry 2.5 - 3 hours later to the point that your feeling groggy and/or lethargic,  and are cravings setting in? Or, do you feel good? Do you feel alert, experiencing no cravings, no "rumbling" in your stomach, and feeling like you can wait another hour or so for a smaller snack? The high fiber content should allow you to f...
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