It's usually very clear when you haven't fueled properly before a workout or you fueled up too soon or not at all.  Your body tires quickly, you get the shakes--as your body depletes its glycogen stores--and you fatigue half way through, cheating yourself of a better calorie burn.  Perhaps you are thinking, "I have to lose weight, why would I eat before I exercise?"  First of all, you aren't being asked to eat extra calories.  For example, if you're limit is 1,700 calories those snacks will be factored into it. 

Pre/post-workout meals or snacks need to have protein and carbohydrates.  The protein is used by the body to repair the muscles that get damaged during exercise.  The muscles get microscopic tears when there is resistance, like in lifting weights; the more sore you are, the more tears there are.  Carbohydrates are converted to glycogen that gets stored in your muscles for energy.  It gets depleted after about 2 hours of moderate to high intensity exercise.  Something to keep in mind if you attend SurgeFIT Boot Camp and then a PoleTRICKS class.  That will be 1 1/2 hours of activity and you'll need to refuel within 30 minutes after your done for your body to recover.

When to eat is another big factor.  If you eat too soon--and/or too much--your body won't have enough time to digest the food properly, nor convert it to useful energy.  Eating something with sugar (like a fruit) is best done 40 minutes before endurance workouts.  A meal will require more time to digest, 2-4 hours.  You will need to listen to your body for this.  You'll get nauseous and cramp up if it is too close to the workout and weak and shaky if it's too early.  Avoid high fiber and high fat foods.  These take longer for your body to process and will only leave you feeling sick.  Light stir fries with a lean protein are a good choice for dinner or half a banana with a tablespoon of peanut butter makes a good snack.

Remember to schedule your meals/snacks into your daily routine.  Making a schedule is the same as creating a financial budget, in some regards.  You have your fixed events: work, classes, kids' activities, etc.  And you have your variables:  laundry, cleaning, grocery shopping, etc. that you fit in around the rest.  Take time one day a week (like Sunday) to figure out your week ahead.  Of course, life likes to throw in some surprises, but at least you have a basis to work with and can shuffle some things around if necessary.

Dinner can be a rushed time, but please avoid the sodium/fat laden fast foods.  You can cook a healthy dinner in 30 minutes.  Another time saver is to double the recipe for a fast homemade meal on a later date.  For example, you can freeze a meat after the prep work, like marinating, or freeze the extra cooked portion for microwavable meals.  Extra portions are also good for lunches or double duty meals--roasted chicken can be used in soups, salads, and casseroles.  With a little planning, your resolutions to get fitter will be easier!

Boot Camp Circuit  

 Attidude Spin

One of the prettiest spins we teach is the attitude spin.  If you are new to it, you may have noticed how it engages your oblique muscles in order to get your legs parallel to the floor.  You can challenge yourself further by doing this spin with a split grip.  Follow the split grip tutorial to prepare your body and remember to not lock your elbow.