Ever since I have been working with women, I have been committed to help each of my clients use eating and exercising together to earn the results they are looking for. Even though the vast majority of MissFIT clients come to us specifically for fitness services, I always encourage each woman to include at least 1 nutrition coaching session in her program. What and how you eat is SO important to your fitness routine! Think of your body as an automobile. If you fill the gas tank with maple syrup, good luck revving it up! Your body is the similar; you must fuel it properly to optimize the performance and results that you want.

Following, I have provided you with some tips for eating in relation to a fitness program. Whether you are doing Pilates, strength training, or simply walking several times a week, these are some tips to combine with your active lifestyle that can help your body claim the results you want. Please remember that every individual has special needs based on her goals, lifestyle, health, and the intensity of her fitness program. This is just a start in the right direction:

• Eat before your workout. Lots of people think that if they wake up and do their exercise right away without eating that they will be burning stored fat......wrong! Not only will having a little something prior to a workout increase energy for a good intense session, but with an empty stomach your body will do whatever it can to get energy, even burn muscle.
• Eat after your workout. It is best to have a well balanced snack or meal within about 90 minutes of your workout. The more intense you exercise, the more important this is. And, contrary to many 'body builder' beliefs, it is best to have about a 60% to 40% carbohydrate to protein ratio at this time. You will need to replenish the muscles with carbohydrate energy so that they can effectively use the protein to build the muscle tissue that was broken down during the workout.
• Hydration, Hydration, Hydration!! Research shows that almost half of the people who exercise do so while partly dehydrated. If you FEEL thirsty, your body is likely already on its way to dehydration. So, make sure that you drink about 16 ounces of water in the hour before your workout. Then, on average, you should be drinking about 4 ounces in every 20 minutes during the workout. If you are a heavy sweater, drink even more.
• If you are exercising for weight loss, walk a fine line. If you exercise hard, are restricting calories through dieting, and not replenishing your body with enough quality fuel, you just might be causing your body to store every calorie that you give it, therefore preventing weight loss. However, if you are eating a balanced diet with a moderate number of calories, exercise could be just the thing to create enough of a caloric deficit to lose a pound each week while maintaining a healthy metabolism (To determine your body's caloric need, several factors must be taken into consideration. Please contact us if you have questions.)
• When you can, eat real food rather than energy bars whenever possible. Although there are some very healthy bars out there, it is better to choose naturally healthy foods that are more easily digestible and usable by your body. Be careful if you do decide to use bars because of a busy lifestyle since many are essentially candy bars with preservatives, additives, and synthetically engineered nutrients. We can help you with choosing quick, on-the-go foods.

I hope that gives you some ideas of how you can use food to fuel your workouts. And, keep in mind--you wouldn't put the wrong stuff into your car so why would you sell your body short?

'Change' seems to be a big buzz word these days. Such overused terms tend to lose their fervor. Well, MissFIT wants to bring the enthusiasm in 'CHANGE' back to your life when it comes to your health! We want you to wake up every day with the confidence and energy that you deserve. But first, you must identify where 'change' is needed and then learn the action steps for you to best arrive at successful and lasting CHANGE.

What is the CHANGE approach?

• REAL LIFE: If you are serious about producing change, you need a reality check. This program will help you take an honest look at where your change must occur and what you need to do to get there.
• RESPONSIBLE: No more fad dieting, trends or gimmicky nonsense. Change must be healthy, realistic, and lifelong. You will become accountable as you make conscientious steps towards success through expert guidance and education.
• REVOLUTIONARY: You are the only one who can be an activist for your health, body and life experience. Stand up for your wellness and move beyond your barriers! Make a choice that will go down in your personal history.

How does CHANGE work?

• Your Group: Gather 3-8 of your girlfriends, neighbors, co-workers or whoever is ready to commit to the 6 month program. Sign the CHANGE commitment.
• Group Meetings: Educational/inspirational meetings led by your Trainer, an Exercise Physiologist and Wellness Coach, are held once a month for six months. Goals will be measured and fresh new topics geared towards your group will be covered.
• Individual Support and Guidance: Each person in the group will have a monthly individual tele-session with your Trainer to tackle personal barriers and set personal goals. In addition, unlimited online support with your Trainer is available for the entire 6 months.
• Optional Program Additions: Your group can choose to add Small Group Fitness Training for in depth fitness guidance. Or individuals in the group may work with a Personal Trainer on their own to get the ultimate personal fitness experience.