Kristen's" Fitness Is A Lifestyle" Daily Tips

Here is a recap to my quick spiel after last Saturdays Spring Meltdown class. My point last Saturday as I talked to you all with extreme low-blood sugar levels post workout was this: We all at FUSION train hard, like athletes!!!! Believe me, I've been to other places in CB and I know what they do there (stop /start/ rest) we don't do that at FUSION. Be proud of that - we go "hard core" for 60 minutes or more. Running, lifting, swinging, jumping, dancing a bit, plyometrics, somatic exercise, and often times 2-a-days!!! We are extreme but, we do it right.  I am concerned, however, with many clients not achieving results due to lack of proper nutritional intake. I want to share with you the importance of nutrition, nutrient timing, and the what & why this information is sooo important. Lastly, this information is not only to change body composition, decrease body fat, & hypertrophy, but really about aiding in your recovery so t...

Usually by Thursday and after all the back to back Muscle Fusion classes plus the morning runs, my body is in serious need of sugar (glycogen) and protein and to prevent going into a severe catabolic state,  I am excited to share this non -guilty treat with you... and maybe it's just me excited because I'm in love with peanut butter so much, but here goes.. Just found out that MaraNatha makes a "new" Caramel Almond spread....a decadent little treat for anyone who loves caramel! And I love caramel anything!!!!!!!!!!!!! So mixed the 2 scoops of the Vi-Shape (sweet cream flavor) = 90 Kcals  2 Tbsp MaraNatha Caramel Almond Spread = 190 Kcals 10 ice cubes (for thickness) 1/4 cup Unsweetened Almond Milk 25 Kcals 1/4 cup cold water It's one of those concoctions that delivers nutrients straight to the muscles & glycogen stores to prepare for the next tough workout and does not make you feel bloated, sluggish, tired, or like you just che...

For the remainder of the PT program, I would like to suggest that you all follow the ATTAIN DIET. This diet includes the following: UNLIMITED Lean Protein Non starchy Vegetables Low sugar fruits such as berries, grapefruit, apples LIMITED Dairy as a condiment only (a bowl of berries with a scoop of GREEK yogurt) Starch Carbs (limit potatoes, Quinoa, Brown rice, Hummus, Beans, Sweet Potatoes etc) Fats & Fatty Meats Alcohol (increases acetate & production of Acetyl Co-A) Only 1 "cheat" or "pig out" meal / week What Works Best For YOU? Can you start your day with a higher protein meal rather than a higher carbohydrate meal? Did you notice a difference in both cravings & satiety by starting your day with a higher protein meal? Or, did you lack energy and find yourself with increased hunger signals &/or cravings? Is a week long enough for you to try a different eating pattern and are you open to giving a new eating pattern a try ...

Get signed up soon!! 10-Week SPRING MELTDOWN is taking shape with a unique program design that will only take a maximum of 16 minutes to drive your body to metabolic failure, mitochondrial respiration, & glycolysis which initiates lactate production. Remember, lactate is good for contracting muscles causing an increase in the release of those "fat burning"hormones and an elevated EPOC!!!!! I'm excited to share with all of you my 4x4 training method and the always fun up-to-date FUSION music mix, and nutritional science for optimal substrate recovery. BEGINS: FEBRUARY 23RD, SATURDAYS FROM 6-7AM Tuesday night KETTLEBELL CLUB 5:30-6:30pm Learn the correct techniques using KB's. Improve glute strength/ muscle tone Learn to initiate movement from center of gravity & hip Decrease spinal loading w/ safe modifications Stronger trunk& abs that "pop" Decrease Excessive Thoracic Kyphosis Increased metabolic functions & O2 Uptake Star...

SGPT: This week you will choose from the following and add to your diet: There are so many options - let's follow the plan, clean out the system, and focus on attaining a healthy internal environment. Then, everything else will fall into place. You will feel better, look better (skin, hair,nails,), have more sustained energy, and improve immunity. Nuts: (in moderation) Almonds Brazil Hazel Cashews Peanuts Sunflower Seeds Peanut butter Grain Legumes Soy nuts Black Beans Chickpeas Fava Beans Edamame Lentils Green Beans Carob Sugar Snap Peas Butter Beans Tofu Soybeans Soymilk Miso Spirulina (salt water plant,algae) Skim Milk Eggs Black Beans Navy Beans Red Beans White Beans Endive Kale Spinach Romaine Lettuce BOk Choy Escarole GREEK -style yogurt All types yogurt Cottage Cheese Feta Cheese Rooted Vegetables Baked Potato (flesh & Skin() Canned Sweet Potatoes Cooked Butternut Canned Pumpkin Sweet Potato Canned Peas Broccoli Ca...

           This week’s challenge is to eat a plant based diet for 3 consecutive days .   If you were in Fusion’s first session of SGPT, this should be simple, but please use the following as a reminder of what types of foods to eat so you consume enough fiber, protein and complex carbs for energy. Although you will not be consuming meat during these 3 days, you can still eat eggs, dairy, legumes and beans (which are all high in protein).   By adding tons of vegetables to your diet, you will be able to make complete protein and amino acids. Please feel free to refer back to my previous blogs where we have posted information and recipes….   Below are a few options to consider this week for your plant-based diet. Veggie Pizza 1/2 cup roasted red peppers 1 red onion 1 yellow squash 1 small eggplant 4oz pre-sliced baby portabella mushrooms 1/4 cup extra-virgin olive oil 1/2 tsp dried italian seasoning ...

Breakfast: Choose 1 cup Oatmeal 1 Scoop Vanilla-flavored Protein Powder 1 Cup Skim Milk Or, 1 Cup Egg Whites = 117 Kcals & 22grams Protein Top w/ low-fat Cheese = 8 g protein Salt 7 Pepper Or, 2 Turkey Slices 2 Slices Swiss Cheese Roll up, cut each into halves 1 Cup Skim Milk Lunch: 4 Tomato Slices (thick cuts) 1 Avocado slice on each tomato top each with a scoop of cottage cheese pepper & salt for taste 6 Whole Wheat Crackers Or, 1 Pack tuna in water 1/2 cup Black-eyed Peas 1/4 cup Feta cheese Mix above together & place in Whole Wheat, low-carb tortilla wrap Dinner: Choose Seafood for its low-calorie and high protein & high in omega 3 fatty acids benefits Tilapia Whitefish Pollock Oyster Clams Flounder Crab Mackerel Add 1/2 cup Cous Cous, Brown Rice, 1/2 Sweet Potato, or Quinoa