 Get Ready To RunBy Traci Hall
As The PF Changs Marathon is approaching, a week away actually....Sunday January 16th, here are a few eating/nutrition tips that may help.....
Carb Load Theory .....Old Ways The older regimen had endurance athletes go on a low carb diet for 3 days, followed by a 70% carb diet for 3 days. This supposedly increased the glycogen in the muscles. However, it was found that eating a moderate 50% carb diet followed by 3 days of a 70% carb diet increased the glycogen just as much. And simply staying on a 50% carb diet all week still increased the glycogen, although not as much. There was no performance difference between any of these groups.
Dangers of Carb-Loading the night before The worst thing you can do for your marathon comfort is to load up huge plates of pasta and salad and high-fat salad dressing the night before the marathon. You don't want the extra weight in your digestive tract the next morning. You don't want any roughage, such as from the salad. You don't want the extra weight, period. If you have been eating a balanced diet the week before the marathon, you have already loaded your muscles with glycogen.
How to eat before a marathon As you taper your activity in the week before the marathon, you should eat a balanced diet with 60-70% carbohydrates and not overeat or undereat. If you have been on a weight loss diet, increase your calories to match your basal metabolic rate. For women, this will be 1800-2000 calories per day. Two Days Before If you want a traditional pasta party, the time to do it is 2 nights before the marathon. Do not overeat. Reduce caffeine and alcohol consumption. Drink plenty of water. A giant bowl of pasta and a huge salad with lots of roughage are not recommended - you need moderation.
One Day Before Eliminate any high fiber foods and foods that cause gas, such as beans, broccoli, bran cereals, etc. If you are lactose intolerant, eliminate milk products. If spicy foods speed up your gut, eliminate them. Stick with low-residue foods and eat only enough to satisfy your basal metabolism. Eliminate alcohol and reduce caffeine to the bare minimum.
The Morning of Many marathoners can't eat anything before the starting gun. Whatever you choose for breakfast should be bland and high in carbohydrates and easy to digest. If you must have some coffee, have as little as possible. Drink a large glass of water 1-2 hours before the start and have nothing more to drink until the starting gun. That starts you off well-hydrated but gives you enough time to eliminate any extra. I know a few of our Fuzion Fitness Clients that are in this race and I just want to say good luck and more important HAVE FUN and enjoy the experience! |
Get Connected
Click on one or more of the follwoing links to get connected with Fuzion Fitness!
|
|
Welcome New Clients
Mary Ackman
Ryan Akana
Lisa Arroyo
Shawn Bichler
Kathy Brewer
Doug Brown
Jaclyn Boyes
Susan Casale
Laurie DeSalvo
Katie Filbeck
Pam Gowda
Richard Howell
Jennifer Jones
Helene Korzeniewski
Gary Malbaff
Dee Mooney
Eva Pintor
Alisa Schmitz
Claire Tinnion
|
|
Whats your New Years Resolution??? |
|
|
|
Greetings!
Are you thinking what I am thinking...WOW is it already 2011?? Time goes so fast we are already celebrating our 3rd year anniversary of being open for business. AT Fuzion we are so happy to have changed so many peoples lives and have helped hundreds of people get the results they want. WE WANT TO HELP YOU TOO! In celebrating our 3 year anniversary we are having all kinds of specials and price discounts to help you take that step you need to get the body you want in 2011.
The LAST thing I want is for you to be another statistic in the 80% of people who gain 5lbs every year just to turn around in 2020 and be 50lbs heavier!!!
Sounds far away right....WRONG, look how fast each year goes by. Take charge TODAY, 2011 is your year! And remember your fitness and health is either getting better or getting worse...there is no staying the same as TIME moves forward. |
New Years Resolution
&
3 Year Anniversary
SPECIALS "THE FURY" BOOTCAMP
Get $30 off Any
bootcamp packages
The "FURY" days & times M/T/W/TH @ 7:00pm T/TH @ 5:00am SAT @ 7:00am
|
|
|
Michelle McDonald
Mind Body Fitness and Wellness Specialist
It is a new year. Time to take a good look at our self and our direction. What can we do to create overall wellness? How can we feed our mind, body, and soul to help us feel healthy and whole? What actions should we take to help make our homes feel balanced, calm and peaceful?
- Smudge, clear and bless your home.
- Clean out your pantries, get rid of the unhealthy junk food and snacks.
- Stock the fridge with fruits and vegetables.
- Eat 3 meals and 1-3 snacks a day.
- Take inventory of your supplements. Go buy what you need!
- Exercise consistently to help keep your energy up.
- Get enough rest, listen to your body.
- Get out into Nature and just enjoy her.
- Burn essential oils or candles. Remember to use a candle snuffer on magical candles.
- Clean out your closet and donate anything that no longer serves you. This will make room for some positive energy to come into your life.
- Find your prosperity corner in your home and put a lucky token or crystal there. There are prosperity frogs, turtles, coins, or a citrine crystal.
- Hang an Evil Eye of Protection over your front door.
- Mark each New Moon on your calendar. Place your New Moon money out on the given date and bring it back in 4 days before the Full Moon.
- New Moon wishes. Use The book New Moon Astrology by Jan Spiller to help with wishes.
- Clear and charge your crystals by cleaning them with salt water, clearing them with a pendulum, or charge them by putting them out the night before a Full Moon.
- Burn all your 2010 New Moon wishes on the first Full Moon of 2011.
- Mark your Granddaddy Power Period on your calendar and be sure to use it.
- Remember your most powerful day is your birthday. Your intentions go out tenfold.
- Use the Full Moon for releasing, write and burn your letters.
- Say your affirmations.
- Get a deck of Oracle Cards, draw a card daily for inspiration, or a message.
- Getting sick is not from germs only, get the book Heal Your Body A-Z by Louise Hay. Keep it on your desk!
- Watch the movie, "What the Bleep Do We Know", "Heal Your Life", or "The Secret" to bring light to things in your subconscious mind.
- Keep Aura or Sage spray at your desk or office and when things feel off or negative...use some.
- Keep an aventurine rock with you or in certain areas to help keep negative energy away.
- Keep a green Calcite stone near your bed or in your touch. It is a great healing stone.
- Let go of the negative people in your life, or learn how to put up your protective shield.
- Have a massage, or get some Energy work done on your body, or clear your Chakras.
- Get a Reading done. There are toe, palm, medium, Angel/Spirit Guides, astrology charts, or Tarot card readings.
- Hypnotherapy. This is used to reduce stress, release blocks and barriers, instill positive thoughts, past life regressions and more.
- Listen to what your body is telling you. Be guided by your soul, it knows what is best for you. Make up your mind to get started. To help you go in the right direction I will even list people and places below to help you find what you need.
Michelle McDonald [email protected] 602-999-3169 call/text for Readings from Angels/Spirit Guides, Energy Work, Hypnotherapy, Clearing & Blessing homes, and more. The Astrology Store 57th Drive/Glendale 623-463-6286 Dave Campbell is a Medium & Psychic, Medium night Jan 28th at 6:30 pm $25, , Dave is Arizona's top astrologer, his store has all the sprays, candles etc you need and the largest selection of Oracle & Tarot cards.Sunny Johnston [email protected] 602-373-6788 Open Reading night Feb 9th $18, Medium & Spiritual Teacher who offers retreats, classes and has a small store at her Sunlight Alliance Healing Center located on 47th ave/Thunderbird.Martha Reed [email protected] 623-444-4482 owner of the Center for Naturopathic Wellness, Toe readings, spiritual counseling and more. Off 101 west and 51st Ave.Sylvia's Treasure Cove in the Fantastic Swap Meet 27th ave/Camelback My favorite place to shop!Southwest Institute of Healing Arts 480-994-9244 1100 E. Apache Blvd. The bookstore has several things listed above, or be a volunteer for one of their clinicals and get a free session done on you, Toe Readings with KC Miller-founder of SWIHA.
Tucson Gem Show January 29-February 13th
Have a Happy & Healthy New Year full of Light & Blessings-Michelle |
|
|
|
|
