Kristen's" Fitness Is A Lifestyle" Daily Tips

Get excited for the month of October, a 5-week month that gives us more days to workout and work towards our goals. I have some new goals for each class and some different training techniques to share. 5am Bootcamp , nothing beats running in the fall - October mornings when its crisp, the leaves are changing, and you can run through a pile of crunchy leaves is something that should get your butt's out of bed for all 14 days of Bootcamp....make it your goal not to miss a class. I am looking forward to challenging each of your systems a little differently. Your VO2 max is essential to long runs - it allows your body to rely on glycolysis for energy & glycolytic enzymes to regenerate ATP. Since every run, from 3 miles - 12 miles uses a little bit of the anaerobic system before switching over to the aerobic system, you all will be trained to allow that switch by the end of the 5 weeks. Training this system specifically will in turn allow yo...

Bake Time: 10 minutes Protein: 26 g Cod, a mild tasting fish that is high in protein, essential amino acids, and a good source of both your B6 & B12, selenium, and Potassium. 4 5 oz of Cod fillets 1/4 cup thinly sliced scallions (flavonoids, plant-fiber, dietary fiber, antioxidants) 1 cup sliced reduced fat turkey bacon - cut into pieces 1/2 pint of grape tomatoes, cut in halves (Vit C, Magnesium, Potassium, folate, Phosphorus) 2 tsp Balsamic Vinegar 2 tsp Olive Oil (omega -3 fats, lower LDL, raise HDL) Baking sheet 1st: spray sheet, separate cod 2nd Top with the scallions 3rd Place Grape Tomatoes around the cod 4th Drizzle with the Vinegar & Olive Oil mixture 5th Bake at 400 degrees about 10 minutes or until a little flaky... EAT & ENJOY with 1/2 cup cous cous!!!

Last few days of September are here and that means it's time once again to register for your October classes at FUSION. Did you know there are 5 weeks in the month of October? Do you know how much you can accomplish in both strength (muscle gains) and/or lose body fat(weight loss)? If you set a goal, stick with your plan, commit your time and energy to following both the workouts and the nutrition/diet programs, you can make some big changes. WHAT IS YOUR WORKOUT GOALS NEXT MONTH? WHAT IS YOUR NUTRITION PLANS? Need help with a plan? This Saturday between 7:30 -10:00am your Fusion staff will be available to discuss YOUR program design, talk to you about the new CUSTOM COACHING PROGRAM and the "new" PERSONAL TRAINING PROGRAM and help you get registered for your October classes before the deadline this Monday, October 1st. On Saturday, you will have a chance to experience the new fitness equipment: TRX, KETTLEBELLS, and the TUBING SYSTEM. We will have nutritional...

Did you work out this morning? Did you refuel? If not, you are probably in a catabolic state...not good at all when trying to either lose weight or maintain lean muscle tissue. If you last meal was the night before and you participate in an early morning workout without consuming some form of energy prior to that workout, your body is already in starvation mode and therefore in the  beginning stages of catabolizing lean muscle tissue. You need some form of carbohydrate to allow glucose to push amino acids & insulin into cells & muscles for both energy and to mobilize fat. Since carbs move through the body fairly quickly compared to fat & protein, they are your best source of immediate fuel. Your choice of an early morning pre workout source of energy can be a liquid or solid. Some can only handle something like an energy drink and some can handle solids such as an apple, half banana, or 1/4 of a Powerbar. Whatever works ...

It's Monday!! Are you ready do you have a diet plan? Have you stocked up  on your proteins? Chicken breast, fish, eggs boiled, packs of white albacore tuna, lean read meat, lean turkey or pork... Have you chopped up your veggies? Baggies of carrots & celery ready to grab & go. Containers filled with your dark colored veggies for antioxidants such as green, red, yellow peppers, radishes, organic carrots, yellow squash etc. Is your fridge stocked full of a variety of leafy greens for salads and to add to pitas and wraps? Are you ready to prepare your protein rish smoothies & shakes for post workout fuel? Are you stocked up with either Almond, Coconut, or skim milk? Do you have your berries to add to the smoothies for extra nutrients and favonoids? Think blueberries, strawberries, blackberries, or mulberries - frozen or fresh! Low-fat, Complex carbs: Kashi Crackers for snacks, whole-wheat, 9-Grain, or Rye breads, pitas, wraps...

Struggling myself with this whole grazing thing. Never worked for me in the past but then again, I was younger, didn't have kids, and I've always liked to eat meals....the way I was raised. So, with a new goal Ive set for myself, I am really trying help to prevent my blood sugar from dipping to low so that I have energy to teach at night AND prevent feeding off my own muscle tissue for energy. As I've told clients before, when your blood sugar isn't stabilized or too low, your body is not capable of shuttling insulin into the cells to help with fat oxidation It's and it is almost impossible for protein synthesis to occur. So, just like a lot of my clients, I'm in this battle too...what & when to eat? Started with a great 6.5 mile run Did a few laps around the track warming up for Bootcamp - maybe about 2 miles So, by 7am it was definitely time to refuel. Last meal or any food consumption for me was about 12 hours before that - I...

It's the perfect time of year to add squash, zucchini and pumpkin to your diet. All of them are in vitamin A, C, K, and all of your B's such as folate, B6 & B12. Minerals include, manganese, calcium, magnesium, and potassium. Because of their darker & richer colors, they are high in beta carotene. It is these antioxidants that block cellular damage from occurring due to free radicals from being produced from cellular respiration. If you are one who pariticpates in a lot of cardiovascular exercise producing aerobic cellular respiration, you want to make sure you are consume foods high in antioxidants. Free radicals decrease immune function, increase the aging process, and increase abnormal cell production leading to disease. They are really easy to prepare too. Many types of squash can be eaten raw, on a salad, in a wrap, or as a snack with some hummus dip. Or, bake, grill, saute, mash, prepare as a soup base or into a bread. The seeds ...