NEWS
JULY 2009 Newsletter
In this newsletter you will find:
· Are you using fat or muscle for fuel during your workouts? Are you fueling your body for optimal performance?
· Low-Carb, Protein-Enriched Snacks Choices When Sitting by the Pool
· “Fitness By Hillarie” Updates: New Speed & Agility Session for kids -- Get that competitive edge!
ARE YOU USING FAT OR MUSCLE FOR FUEL DURING YOUR WORKOUTS?
If you are just rolling out of bed in the morning for your workout, and you are not providing your body with the proper fuel, I hate to inform you but you are NOTusing stored body-fat to fuel your workout. Instead, you are using your precious muscle (protein)! Remember that while we sleep, our bodies are in a state of starvation upon wakening (since we haven’t eaten in several hours). “Mother Nature” gets very stingy with regards to parting with stored body-fat when she feels threatened you are not providing your body with the necessary calories to survive. In the morning, she feels threatened – so breaking down protein for fuel is her survival mechanism – and her way of preserving body-fat! Therefore, it is really important to fuel your body with a quick protein drink prior to your workout. You can have something as simple as a low-calorie, low-carb protein drink (like Designer Whey Protein 2-Go), since this provides your body with the building blocks of muscle – PROTEIN! And since it has a few grams of carbohydrates, it’s just enough to get your body cooking so that you actually burn stored body-fat for fuel during your workout. If you are trying to gain lean muscle mass (increasing muscle size), then you might want to try something like Nitro-Tech muscle-building protein powder – from MuscleTech. This has a nice balance of proteins and carbs and amino acids to help your body build muscle a little faster. Bottom line is that you need to prevent muscle breakdown during your workout – so if you are having that argument in your head about whether or not you really need to consume a low-calorie protein drink before you work out, just remind yourself that you need to fuel your body properly if you want to burn fat for fuel. If you are working out mid-day or in the evening, just be sure you've had a balanced meal or protein drink about an hour before your workout to ensure you have the fuel you need to tap into stored body-fat during your workout. If your body feels starved, you will break down protein for fuel. It is equally important to have a nice, balanced meal or a protein drink within 30 minutes after finishing your workout. Muscle breakdown can start to take place after 30 minutes, so you’ve got to plan your meals and snacks accordingly. Over the years, I have seen many over-weight exercise enthusiasts who have come to me because they are baffled about why they have trouble decreasing body-fat. And most of the time, I find they are working outside their fat-burning target heart rate during their workouts, AND they are not fueling their bodies before and after their workout. It’s called FUELING and RE-FUELING – and it is a simple change you can make to your fitness plan with BIG results.
LOW-CARB, PROTEIN-ENRICHED SNACKS WHEN SITTING BY THE POOL:
If you have a pool in your backyard, belong to a town pool or visit your friend’s pool often, you might find it impossible to stay diligent on your diet plan over the summer. Every time you turn around, there is a big bag of chips being opened up, and sooner or later you give into the temptation – and then your diet goes to hell in a hand basket! I constantly remind my clients that meal planning is essential – even if they are small, snack meals. We have a pool, so I often treat myself to a nice fruit smoothie with protein powder – and many days I roll up some sliced deli turkey breast, or sliced domestic ham along with a little platter of fresh fruits (like strawberries or diced pineapple) – and some fresh veggies (celery, red peppers and cucumbers). A few slices of turkey provide your body with a lean protein source, and a small portion of fruit or a serving of vegetables gives your body those much-needed carbohydrates – and antioxidants. And remember . . . fruits and vegetables are carbohydrates that are easier for your body to burn (for fuel) than the “starchy” carbs (like bread products, pasta, rice, potatoes – and yes, CHIPS of all kinds!). Vegetables and fruits also have less of a negative effect on your insulin levels than starchy carbs, which is helpful when trying to lose a few pounds. Stick with the proteins and the fibrous carbs like vegetables and small portions of fruit.
“FITNESS BY HILLARIE UPDATES”:
· Speed & Agility Training: Give your child the opportunity to gain that competitive edge – no matter what sport they play. A new session will be starting up on Friday’s from 11:30 a.m. – 12:30 p.m. (beginning on July 24th). The age group for this session is 7-12 years old (boys and girls are welcome). Sessions run for 5 weeks (some dates are interrupted), and the cost is only $140.00 per session. Click on Speed and Agility on my home page to read more about it and to view a fun picture video so you can see what to expect for your child. For exact dates for the next session, contact Hillarie via e-mail at: hillarie@fitnessbyhill.com
· Pictures Below: For those of you who didn’t get to see these yet, the photos below are from a recent Bodybuilding, Fitness & Figure Competition (April 25th, 2009). After 11 years of being “retired”, I anxiously came back to take 1st place in the Master’s Figure Division and 2nd Place in the Novice Figure Division. Preparing for competition was much harder being in my 40’s than it was before having children when I was in my 30’s. But I love to inspire others to believe in themselves – and realize anything is possible if you put your mind to it. Never give up on your dreams.
Don’t quit . . . get fit!
Hillarie
If you do not wish to receive these helpful nutrition and fitness updates from Fitness by Hillarie, just drop her an e-mail, and she will take your name off the distribution list: hillarie@fitnessbyhill.com.
Photography by Larry "Thunderfoot" Cureton
THANK YOU – To everyone for all your notes of congratulations and well wishes!:
I can’t tell you how much I appreciate the overwhelming response to my last newsletter where I announced I came in first place in a recent Figure Competition. It is nice to know I have such love and support from my friends, family and clients. Thank you. And to those three people who suggested I add some of my competition photos to my “Home Page”, I included four of the new photos taken at the show by Larry “Thunderfoot” Cureton. Thanks again, Larry.
Don’t quit . . . get fit!
Hillarie
If you do not wish to receive these helpful nutrition and fitness updates from Fitness By Hillarie, just drop her an e-mail, and she will take your name off the distribution list: hillarie@fitnessbyhill.com.
