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Here's a few easy ways to take in muscle-building protein and restore carbs after a workout:
- peanut butter on whole wheat pretzels,
- apples w/ peanut butter,
- mozzarella cheese and a pear,
- hard-boiled egg and whole wheat toast with real-fruit jam,
- protein smoothie (protein powder, yogurt, fresh fruit, and ice)
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| Making a Difference
Spotlight on
BURT PREISSINGER
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- Original home town: Ft. Worth
- Years in Granbury area: 22
- How long have you been training with Shelby Murphy Training & Fitness? 6 months
- Who is your primary trainer? Chatty Mean Jean!
- Why did you decide to begin training? What are your goals? I was lazy and gaining weight. My goals are to maintain weight loss and increase my stamina.
- What physical differences have you noticed since exercise became a regular part of your life? I'm getting ripped!
- What emotional differences have you noticed since you began putting your health as a priority? Easier to love myself, therefore I can love those around me.
- How are you living your life differently now that you are in better shape? More energy, better spirits, and I think a lot sharper now.
- What do you have the confidence to do now, that you never would have done before? I have always had a lot of self confidence, but now because of my improved diet and exercise, I am becoming the person I know I can be.
- Who have you inspired to make a positive change in their life since you've made a positive change in yours? My entire family works out now.
- What are you the most proud of? That my family and I are able to do this together, we have all changed our eating habits -- making us a happier, healthier family.
Burt told us that he recently needed a new suit jacket for a family friend's wedding. He tried on the size he used to buy, but it was way too big. After trying on several more, he finally arrived at a suit jacket SIX SIZES SMALLER that fit perfectly! Way to go, Burt! And at the friend's wedding, wearing his new suit jacket, in his much more svelte and fit body, Burt did "the worm" on the dance floor, injuring himself only slightly! :-) | |
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Shelby's Corner...
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| On a recent quick getaway with friends to Cancun to celebrate my husband's 40th birthday, I walked the soft Carribean beach with the crystalline waves washing over my toes and I realized how critical it is to step out of the every day, breathe deep, and relax.
It is easy to become so consumed by the details of daily life that you forget to truly enjoy yourself. There is always one more thing that has to be done, one more person that must be called, one more email that must be answered. It seems, when you're in the midst of all the busy-ness, that if you slow down to have fun, you'll drown in the tsunami of all your To-Dos. But I realized that is exactly the time you need to step away... when you can seemingly afford to the least.
As a fitness professional, I should have known this all along. We make most of our gains in strength, endurance, and hypertrophy (building muscle mass) after a workout -- when our muscles are at rest! The workout itself only serves to break down the muscles so that they might have the opportunity to adapt. But without adequate rest and recuperation, the muscles never have a chance to rebuild stronger. Instead, they stay in a constant state of tear-down (classic overtraining!)
It's easy to overtrain in life. Working 50 or 60 hours a week, nurturing a family, and keeping up with everybody else's expectations of you is flat-out exhausting. Make sure you allow yourself time, every so often, to just step away. You don't have to travel to a beautiful beach (although I highly recommend it!) or take two weeks off. You just need regular and consistent time for you, doing what you want, without any demands or expectations. Time to relax, to feel time pass slowly, to delight in the world around you, to breathe deeply. Ahhh....
It's amazing how much stronger you'll return.
Your trainer for life,
Shelby |
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The June camp had 52 women!! Discover for yourself why this boot camp rises above any other fitness class. Register today! |
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July 7 - August 1
Harbor Lakes Golf Club
5:30 - 6:30 a.m.
Nutrition Seminar and pre-camp measurements:
Sunday, July 6 at 6:00 pm at Shelby Murphy Training & Fitness Studio.
"I love absolutely everything about this boot camp. No joke.
I love the feeling I have when I get home from a great workout and I know that I have already accomplished so much before people are even out of bed. I love that my husband noticed how much tighter I am becoming.
I love hearing a voice behind me from a fellow boot camper saying, 'Good job. Keep it up!'" -A. Cryer, amazing Adventure Boot Camper
Register online at the above link or call 817.326.6321. | |
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