Fitness Plus: Snap out of late Summer Burnout.

Fitness Plus Newsletter

August 2011

In This Issue

Nutrient Timing

Spotlight on Clients

New Things at Fitness Plus

Healthier Ways to Eat When Traveling

Reasons Why Your Workout Isn't Working

From the Trainers...

Nutrient Timing:
Eating for Optimal Performance
By Chris Morris

I often remind my clients that achieving personal fitness goals is 30% working out and 70% diet. A constant reminder to show that no matter how hard one works in the gym, it can be completely undermined by poor eating habits.

Often, the battle with poor eating habits is not deciding WHAT to eat as much as WHEN to eat. Nutrient timing is not a new topic in the fitness world, but is often overshadowed by the variety of diets and supplements. Eating at the appropriate times will not only provide you with more energy throughout the day, but will also create an environment for your body to maximize muscle and lose fat.

Breakfast, Pre-Workout, Post-Workout, and Bedtime are the most critical times in which to provide your body with the nutrients needed to grow. The following will provide an in-depth reasoning of these times along with suggestive food choices.

Breakfast - Breakfast truly is the most important meal of the day, its name literally means to "break the fast". Even though energy expenditure is low when asleep the body still uses energy stores, glycogen, to keep the heart beating and the lungs breathing. When breakfast is skipped the body will go into "starvation mode", slowing down the rate in which it converts glycogen into energy.

Continued at our fitness blog

Spotlight on Clients

Congratulations to Fitness Plus clients, Todd and Leanne Marcum on the marriage of their oldest daughter, Marmie to Ryan Leach. We wish them much happiness.

On a sad note, I would like to offer condolences to the Robinson family who lost their father, Dick Robinson on August 2. Dick was not a Fitness Plus client, but was instrumental in the development of both me, personally and my business. Dick loved sports and fitness and always reached out to me and to Fitness Plus to bring education and fitness to many students and groups over the years. He will be missed.

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Sheila in Chevy Chaser

Exercise of the Month

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Greetings!

Signs that summer is winding down are here: family vacations, school on the horizon, Saratoga sales, and really good corn and tomatoes.

It is normal to feel a little "burn out" at this time of year; day after day of hot, humid weather takes a toll on your overall energy level. If you have found yourself lacking enthusiasm for your workouts both in and out of the gym, you are not alone. A good way to "snap out of it" is to get out of your normal routine for a few weeks. Try a new class (check out idea below); make a new walking/running route; take a weekend get away where a new activity is involved, like biking, hiking or climbing. Focus on learning or experiencing at least one new activity in the month of August. Learning is invigorating and who knows, you may find a new hobby or passion.

For everyday health tips, don't forget to check out Fitness Plus on Twitter and Facebook, as well as the Fitness Plus blog.

Have a great month,

Sheila

What's Happening at Fitness Plus

Fitness Plus II is getting closer to becoming a reality. Trainer, Josh Sato is opening his own branch of Fitness Plus this September. His Fitness Plus facility will be off Harrodsburg Road, in the Bellrieve Shopping Center, by Kroger. Follow the progress of his construction and grand opening on Facebook and Twitter.

Elle Fitness has just opened around the corner of the Fitness Plus Ashland location. This new group exercise studio is owned by Leigh-Ann Mims and focuses on offering The latest bar technique classes called "BarreAmped. Leigh-Ann was trained and certified in the BarreAmped Method by Suzanne Bowen and has been an instructor in Lexington for several years and has a strong following. This unique workout can be a great addition to your current program. Leanne is offering a free class to all Fitness Plus clients; coupons are available at the Ashland location or you can just show one of your trainers FP business cards at her studio. Class schedules are posted on their web page or on their Facebook page. If you are looking for something different or need the structure of a class environment to help you be better about working out in between your training appointments, give her classes a try.

In a continued attempt to give Fitness Plus clients easy access to healthy, local food, we have hooked up with Jeff Smock, owner of It's Simple Soups; you can now order and pick up his soups at the Ashland location. It's Simple Soups is Lexington Kentucky's premium, Gluten and Dairy Free Soup service. They strive to only use the freshest ingredients from farms located within 100 miles of Lexington. It's Simple Soups is KY Proud Certified.

It's Simple. Every week they will roll out a seasonal menu of healthy, delicious soup featuring seasonal specialty options and a few staple favorites that we make all of the time (Rainbow Carrot-Orange and Ginger). Order sheet is in the gym at Ashland and will be picked up on Friday mornings. Soup will be delivered on Monday's.

Tip #1: Healthier Ways to Eat When Traveling:

From SparkPeople.Com

It's hard to eat healthy on the road. You're driving hours to your final destination and the last thing you're worried about is what you're eating. All too often people focus on arriving as quickly as possible and overlook taking care of their own bodies. And it leads to exhaustion before you even arrive.

There are many tactics at your disposal to ensure a refreshed and invigorated feeling when you arrive. Believe it or not, nutrition is pretty basic. Step No. 1 - drink plenty of water. Dehydration can cause fatigue and make you feel just plain lousy. Yes, this will mean more rest stops and bathroom breaks. Trust us, it will be worth it in the long run. As a special note, alcohol causes dehydration. Drinking alcohol on the plane (or even the night before your trip) is not the wisest course of action. If you do order a glass of wine or two, make sure to match every drink with an extra cup of water.