FEARLESS Friday Playlist!

So proud of all my spinners who powered through another great week of  workouts! We got through some TOUGH classes …. and are much stronger because of it.

Below are a few of the songs we ROCKED out to this week. Want to join us for a class or two? Check out my online SCHEDULE and come in for a class… I’d love to have you!

Fearless Friday Playlist! June 2010

1. Viva la Vida / Coldplay

2. Commander (Radio Edit) / Kelly Rowland

3. Breakin’ Dishes / Rihanna

4. We Be Clubbin / Ice Cube

5. More / Usher

6. Woohoo (feat. Nicki Minaj) / Christina Aguilera

7. Dynamite / Taio Cruz

8. Bad Romance (Chew Fu Club Mix) / Lady Gaga

9. Promiscuous Girl / Nelly Furtado ft. Timbaland

10. We Built this City on Rock-n-Roll / Bay City Rollers

11. Manhattan / Kings of Leon

12. Hands Tied (Hex Hector Club Mix) / Toni Braxton

13. And I Ran / Flock Of Seagulls

14. Put Your Hands Up for Detroit (Club Mix) / Fedde Le Grand

15. Waka Waka (This Time for Africa) Shakira

16. Touch Me / Rui Da Silva Feat. Cassandra

17. Around the World / Harder Better Faster Stronger / Daft Punk

18. You’re Making Me High / Toni Braxton

And I’ve got to say… I’m LOVIN the new Christina Album! She may be “trying to copy Lady Gaga”…. but comon… who isn’t? Hope you have the chance to enjoy these tunes – and I hope to see you in class soon!

Caroline

FEARLESS FITNESS WEEKLY UPDATE 6/13 : Well Rounded Wellness!

1. NEXT FEARLESS FITNESS WORKOUT: MONDAY JUNE 14th at 7:15pm. We will meet outside the lululemon athletica Grant Ave. store for an outdoor workout that will ROCK . YOUR . WORLD. Make sure to bring some energy, water, and a friend!

Other Lululemon Athletica GRANT AVE Store Events this week:

*** Join lululemon rockstars Jessica Iyer and Clay Turk for Run Club Thursday nights at 6pm. Beautiful 5K and 10K routes around the city with a great group!

*** Sunday Morning YOGA! Please join us in our store at 9:30am for a complimentary yoga class! Sean Haleen is an Anusara-Inspired yoga instructor and has recently relocated to San Francisco from Vancouver, BC. Sean’s classes are playful and light, yet challenging and introspective. Sean invites all abilities, ages, etc., to his class so don’t be shy! We have extra mats!

2. FEARLESS FITNESS TIP OF THE WEEK: Well Rounded Wellness.

Each day we work toward maximizing our level of health and wellness to live long, full, and healthy lives. The pursuit of health, personal growth, and improved quality of life relies on living a balanced life. To achieve balance, we need to care for our mind, body, and spirit.

To work for wellness is to search for enhanced quality of life, personal growth, and potential through positive lifestyle behaviors and attitudes. If we take responsibility for our own health and well-being, we can improve our health on a daily basis. Certain factors influence our state of wellness, including nutrition, physical activity, stress-coping methods, good relationships, and career success.

“Happy Health” is MUCH more than being physically fit. It’s about taking care of your MIND, BODY, AND SPIRIT. Do you Nourish yourself with good nutrition? Cultivate positive social and professional relationships? Keep stress at bay in a healthy way? Challenge yourself to LEARN and grow intellectually? Smile daily? How do you find a harmonious equilibrium between work, play, and living a healthy life daily?

3. FEARLESS FITNESS CHALLENGE of the week: Balance Checklist!

Achieving a healthy life balance is a continual process. You learn – shift – learn – shift….. and somehow manage to find your perfect balance. This week, I’d like to challenge you to seek out well-rounded wellness. I’ve made a simple checklist to help you get started with balanced fitness. Your goal is to check off as many of the 5 components as you can each day. The checklist is meant to help you achieve well-rounded fitness – if you include healthy social, mental, and spiritual habits to it you’ll be feeling happily balanced by the end of the week!

I’ve attached your weekly worksheet. Your goal is to have a 5 star day, Monday through Sunday! GOOD LUCK!
5 Star Wellness worksheet

As always, THANK YOU for being an amazing Fearless Family. Looking forward to our next workout TOMORROW NIGHT AT 715! In the meantime, if you have any comments and questions – feel free to email me. THANKS AGAIN and have a HAPPY, HEALTHY, AND BALANCED WEEK!!

See you tomorrow night!

Caroline

“I had to hit burnout more than once before I understood the wisdom of BALANCE. Of coming back to my center for rejuvination. For me, that now comes once a week on Sundays, when I clear both my schedule and my head to regather myself. If you neglect to charge a battery it dies. And if you run full speed ahead without s…topping for water, you loose momentum to finish the race.” – Oprah

“People who are unhappy in their lives rarely take a deep breath. They don’t sleep well, don’t eat right, and carry tensions in their bodies. If you’re overweight or feeling burdened by endless stress, your body is telling you something. It’s time to start listening.” – Phil McGraw, psychologist

“We can be sure that the greatest hope for maintaining equilibrium in the face of any situation rests within ourselves.” – Francis J. Braceland, psychiatrist.

Think Before You Drink! Conscious Cocktail Choices.

Thanks to our lovely Fearless Fitness Readers for bringing us our first….

READER REQUEST POST!

Q: “I enjoy Happy Hour with my co-workers and going out with my friends on weekends. What can I do to enjoy a night out without a cocktail calorie catastrophe?”

A: A night on the town can do serious damage to your diet. But, happy hour doesn’t have to be a diet downer. With a little planning and alcohol understanding you won’t need to miss out on a fun evening!

It is easy to overdo it on alcohol calories. When it comes to alcoholic drinks, sometimes the calories don’t register. Sadly, some drinks have more calories than a McDonald’s grilled chicken sandwich. Makes sense, when 1 gram of alcohol has 7 calories, compared with only 4 calories for a gram of carbohydrates or protein.

The occasional cocktail won’t result in a bulging beer belly – be smart and you can  keep the calories in alcoholic drinks from adding up. Use these tips from the experts to keep your cocktail calories at bay! (thanks to: webmd.com)

1. Alternate alcoholic and nonalcoholic drinks to save calories. After one cocktail, glass of wine or beer, have a “mocktail” — a nonalcoholic, preferably zero-calorie beverage (like sparkling water with a lime) that looks like the real thing. This strategy not only reduces the risk of over-consuming calories and alcohol, but it also helps you stay hydrated so your head will thank you in the morning!

2. Choose wine, light beer, or simple cocktails made with low-calorie mixers. Just as you might order your salad with dressing on the side, don’t be shy about asking for your cocktail your way.

Mix cocktails with water, club soda, low calorie juices, artificial sweeteners or sugar-free syrups for easy calorie savings. Fruit and vegetable juices can be good choices because they are lower in calories than some other mixers and also contain disease-preventing antioxidants. Still, be careful of fruit juices because even though they are more nutritious, the calories can add up quickly.

Some mixers that won’t pack on the pounds include:

  • Diet soda, soda water, or diet tonic: 0 calories
  • Orange juice (6 oz): 84 calories
  • Cranberry juice cocktail (8 oz): 136 calories
  • Light orange juice (8 oz): 50 calories
  • Light cranberry juice (8 oz): 40 calories
  • Light lemonade (8 oz): 5 calories
  • Coffee, tea: 0 calories
  • Baja Bob’s sugar-free margarita or sweet ‘n’ sour mix: 0 calories
  • Lemon or lime juice (1/2 oz): 10 calories
  • DaVinci or Torani’s sugar-free syrups: 0

3. Skip the mixer altogether. Try ordering your favorite spirit or one of the new flavored liquors on the rocks. Infused vodkas are  popular  – they are not sweetened,  infused with flavors (like  jalapeno or  peach), and don’t add any extra calories.

4. Dilute your drink. Another option is diluting your drink with club soda or sparkling water. Wine spritzers are a low-calorie standby. And if you usually drink vodka and cranberry, for example, try it with club soda, just a splash of cranberry juice, and a squeeze of lime. Garnish with a wedge of citrus or pineapple to add flavor and few calories.

5. Have a game plan. Before heading out to the cocktail party or happy hour, make sure you have a game plan. Decide in advance the number of cocktails you are going to drink and cut back on calories during the day in anticipation. Eat a light snack before you go so you won’t get tipsy with the first drink and be tempted to dive into the food. Always be aware of your own personal limits. Don’t drink too much, and, of course, don’t drink and drive.

All that being said, when you belly up to the bar – what are the BEST and WORST cocktail choices?

Worst:

1. Margarita:
This one drink can have up to 750 calories and 56 g carbs. Substitute it for a tequila on the rocks with a splash of lime.

2. Long Island Iced Tea:
A long Island Iced Tea has about 750 calories 44 g carb. Try rum mixed with Diet Coke and topped with a slice of lime; it will save you more than 600 calories.

3. Pina Colada:
The Pina Colada comes in at a whopping 650 calories and 90 g carbs. Instead, substitute this  with vanilla-flavored vodka and Diet Coke/Sprite, and you’ll save yourself more than 500 calories.

4. Cosmo:
The Cosmo may only have 150 calories and 10 g carbs,  but this sweet drink is too easy to enjoy quickly. It’s too hard not to order more…. turning the cosmo into a costly cocktail.  Try vodka with a splash of cranberry juice  instead.

Best:

1. Gin and Tonic, Vodka and Tonic or Rum and Diet Coke:
All three of these only have 65 cal per 8 oz. glass!  When you drink a one-ounce pour of most liquors and top them off with a non-calorie mixer, you have a drink that’s pretty low in calories, no matter what the combination. Whether you choose gin, vodka, whiskey or rum, top it off with a mixer that adds nothing: club soda, Diet Coke or diet tonic waters. Make them special with infused alcohol flavors, baby splashes of juice or sugar-free syrups.

2. Mimosa:
Half champagne and half orange juice, the Mimosa is at its best when made with the freshest-squeezed juice imaginable for only 75 cal per 4 oz. champagne glass.

3. Kahlua and Coffee:
Surprisingly this classic cocktail can fulfill your alcohol needs and your caffeine needs with substantially less calories: 91 cal per 6 oz. Kahlua is the most famous brand of coffee-flavored liqueur, but any type will do, and the addition of coffee adds zero calories.

4. White Wine Spritzer:
The concept of the spritzer is simple: white wine mixed in equal proportions with club soda, but depending on the wine you use, it can be refreshingly pleasing and only 100 cal per 5 oz. glass.

5. Martini:
Martinis are practically straight liquor, but shaken with ice and an aromatic splash of vermouth, they have a cocktail sensibility for 160 cal per 2.5 oz. glass. The taste can be strong for a drinker who likes more flavorful drinks, but the flavor can be enhanced with infused liquors at a cost of zero extra calories.

Hope this information helps next time your friends invite you on a fun evening out. CHEERS to you learning to be a more conscious of your cocktail calories!  Enjoy…. and as always drink responsibly!

 

FEARLESS FITNESS WEEKLY UPDATE 6/6 : SHARE your STORY!

1. NEXT FEARLESS FITNESS WORKOUT: MONDAY JUNE 14th at 7:15pm. OUR monthly workout is ONE week away! Send your special fitness requests my way 🙂 I look forward to seeing you all in a week!

Other Lululemon Athletica GRANT AVE Store Events this week:

*** Run Club Thursday nights 6pm. 5K and 10K routes around the city with your favorite friends from Lululemon!

*** Sunday Morning Pilates With United Pilates Collective! Please join us in our store for a complimentary pilates class with United Pilates Collective instructors. The classes will be geared towards all-levels. We have extra mats if you don’t have one! Class begins at 9:30 am. Hope to see you there!

2. FEARLESS FITNESS TIP OF THE WEEK: Get Inspired! What has the lululemon community done for you?

Click  HERE to read my story about my lovable lululemon family and how they have made my life a HAPPIER one!

3. FEARLESS FITNESS CHALLENGE of the week: SHARE your Story!

This week I want to hear from YOU. How has lululemon athletica inspired you to lead a healthier, happier life? Did Thursday run club motivate you to sign up for a 5K or two? Has Sunday morning yoga helped you to find some weekend breathing room? Did a lululemon friend influence you to make a positive life change? Take some time this week to reflect on how the community at lululemon has helped shape your life. SEND me your story and share the ways lululemon has helped you to live FEARLESSLY. Let me know if you are open to having your words published on the blog and shared with the lululemon athletica Grant Ave. community! Looking forward to hearing from you 🙂

As always, THANK YOU for being an amazing Fearless Family. Looking forward to our next workout JUNE 14th! In the meantime, if you have any comments and questions – feel free to email me. Can’t wait to READ your stories!!

lululemon athletica Grant Ave RUN CLUB ROCKSTARS!

MAKE TIME – Every Little Bit Counts!

“People always say:

‘I’m too busy to exercise,’

‘I have to be there for the kids,’

‘I’ve got too much work.’

You know what? These are little lies you’re telling yourself, and the go against the laws of self-preservation, because the more WHOLE and HEALTHY you are, the more fully you can give to other people.”

– Oprah

Leave it to Oprah to remind us the importance of prioritizing personal health in our lives. How do you make time for wellness throughout your week?

Remember – EVERY little bit counts! You may not always eat the most nutritiously or sweat through hour long workouts daily – BUT what you DO commit to WORKS wonders for you. Each day, challenge yourself to make small changes towards living more healthfully. Each baby step you make will eventually add up to a happier you that FEELS great!

When your life has left you scrambling to find time to schedule in a workout or two, check out my free online fitness videos. While they may not be filmed professionally, they offer quick workouts you can enjoy anywhere in your city. You can piece together 10 minute segments for a complete workout – or squeeze in one when your tight on time. They can be downloaded to your Iphone, ipod, or computer for at home or on the road workouts to go!

My Fitness Channel on YouTube can be found  HERE .

I hope you have the opportunity to enjoy these videos and  find them useful in times your busy schedule challenges you.  I love feedback and  requests – so if you’d like to see another workout video or two,  leave me a note and let me know what you’d like to MOVE to! ENJOY!

“Just say JUMP : Fearless Fitness Spring Playlist”

As promised, here are a few of the workout jams of the week.

“Fearless Fitness: JUST SAY JUMP PLAYLIST!”

  • Take Your Time (Do It Right) S.O.S Band
  • Dance In The Dark Lady GaGa
  • Smalltown Boy  Bronski Beat
  • Poker Face  Lady GaGa
  • Down (Jason Nevins Mix)  Jay Sean Ft Lil Wayne
  • Fever  Cascada
  • Let Me Go  Cake
  • Gettin’ Over You  David Guetta
  • When Love Takes Over (feat. Kelly Rowland) David Guetta
  • Bebot  Black Eyed Peas
  • Hey Ya  Outkast
  • My Love (Ibiza Is Burning Radio Edit)  Justin Timberlake & T.I.
  • Closer  Ne-Yo
  • Come Along Now (Radio Edit)  Despina Vandi & Phoebus
  • I Want Your Soul (Radio Edit)  Armand Van Helden
  • Break Your Heart (feat. Ludacris) Taio Cruz
  • Gold Guns Girls Metric
  • Hello Good Morning (feat. T.I.) Diddy
  • Rockstar 101 (featuring Slash)  Rihanna
  • Release (Feat. Justin Timberlake)   Timbaland
  • Throw It On Me (feat. The Hives)  Timbaland

Cooldown: (Another Song) All Over Again  Justin Timberlake

Would LOVE to hear what your fitness playlist favorites are – I could always use a good request or two! Hope these bring your workout a little BOOST this week – Have fun!

FEARLESS FITNESS WEEKLY UPDATE 5/29: JUST SAY JUMP!

1. NEXT FEARLESS FITNESS WORKOUT: MONDAY JUNE 7th @ 715pm

Other Lululemon Athletica GRANT AVE Store Events this week:

*** Run Club Thursday nights 6pm. 5K and 10K routes around the city with your favorite friends from Lululemon!

*** Sunday Morning Pilates With United Pilates Collective! Please join us in our store for a complimentary pilates class with United Pilates Collective instructors. The classes will be geared towards all-levels. We have extra mats if you don’t have one! Class begins at 9:30 am. Hope to see you there!

2. FEARLESS FITNESS TIP OF THE WEEK: BUST OUT OF THE RUT!

We’ve been working together for HALF a year now! Can you believe it? When we first began in January, my goal was to create a community to encourage you to LIVE fearlessly. Each week I wanted to challenge you to improve your heath and hoped to inspire you to live your best life. I am amazed at how far we’ve come together. It makes me so happy to see you living out your goals and dreams!

At the 6 month mark in our journey, I feel it’s time to revisit your goals and stay motivated to succeed. The most DANGEROUS obstacle towards success is Falling into a RUT – physically, mentally, or spiritually. The “Life Rut” is a silent killer that endangers our world. It’s called “rustout” and it’s far more deadly and scary than burnout. Sure, burnout can wear down your body, but rustout can wipe out your soul and your spirit.

“Rustout is the slow death that follows when we stop making the choices that keep life alive. It’s the feeling of numbness that comes from always taking the safe way, never accepting new challenges, continually surrendering to the day-to-day routine. Rustout means we are no longer growing, but at best, are simply maintaining. It implies that we have traded the sensation of life for the security of a paycheck….. Rustout is the opposite of burnout. Burnout is overdoing. Rustout is underbeing.”

When was the last time you did something unpredictable? Switched up your fitness routine? Tried out a new recipe? Took a different route home from work? Invited an aquataince for coffee? Visited a new place in your town? Been UNCOMFORTABLE?

What are YOU doing continually to inspire your life? Life is not a journey to the grave, with the goal of arriving safely and insignificantly at the end. JUMP out of the rut. Leave your comfort zone. This week I challenge you to STRETCH yourself – physically, mentally, spiritually. To beat “Rustout” and to BE ALL THAT YOU WANT TO BE.

3. FEARLESS FITNESS CHALLENGE of the week: Just say JUMP!

Write down at least 7 ways you can BEAT “rustout” and CHANGE your weekly routine. Challenge yourself to try new things, take chances, and do one thing a day that scares you. TAKE ACTION – make LIVING LIFE happen!

Share your list with me or others in the fearless fitness community. TOGETHER we can help encourage each other to reach for more. Who knows what life may have in store? I SAY LETS JUMP – and find out!

OH CANADAAAAAA!!!!

The past year, I have had the honor and the privilege to represent lululemon athletica  San Francisco as an Ambassador.

What is a lululemon Ambassador, you ask?

“Ambassadors are outstanding yogis, athletes, and fitness leaders within our communities who embody the lululemon lifestyle and live the our culture. These individuals personally contribute to our vision of elevating the world from mediocrity to greatness.” ( www.lululemon.com).

Lululemon Ambassador Proposal January 2010!

Ambassador Innitiation Outfit! SPACEDYE PANTS!

My experience with lululemon has been more positive, powerful, and fulfilling than I ever could have imagined.  I feel so lucky to have had this unique opportunity to be accepted into the lululemon family. It is such a blessing!

Of course, it’s impossible not to fall in love with their product. For quality athletic wear that lasts and flatters any fitness figure -lululemon  is the BEST. Yes, the clothing is on the expensive side ….. but you get what you pay for and so much more. What’s better than feeling confident in the clothes you workout in?! Not to mention that choosing comfortable and cute athletic wear can help inspire some fantastic workouts!

But lululemon stands for MUCH more than the clothes… its a company that creates the components for people to live longer, healthier, more fun lives. I see how their culture and community affects people in positive ways DAILY.  This is a company that is COMMITTED to living by it’s  manifesto. Want to be inspired? Read it below:

the lululemon manifesto

  • Drink FRESH water and as much water as you can. Water flushes unwanted toxins from your body and keeps your brain sharp.
  • A daily hit of athletic-induced endorphins gives you the power to make better decisions, helps you be at peace with yourself, and offsets stress.
  • Do one thing a day that scares you.
  • Listen, listen, listen, and then ask strategic questions.
  • Write down your short and long-term GOALS four times a year. Two personal, two business and two health goals for the next 1, 5 and 10 years. Goal setting triggers your subconscious computer.
  • Life is full of setbacks. Success is determined by how you handle setbacks.
  • Your outlook on life is a direct reflection of how much you like yourself.
  • That which matters the most should never give way to that which matters the least.
  • Stress is related to 99% of all illness.
  • Jealousy works the opposite way you want it to.
  • The world is changing at such a rapid rate that waiting to implement changes will leave you 2 steps behind. DO IT NOW, DO IT NOW, DO IT NOW!
  • Friends are more important than money.
  • Breathe deeply and appreciate the moment. Living in the moment could be the meaning of life.
  • Take various vitamins. You never know what small mineral can eliminate the bottleneck to everlasting health.
  • Don’t trust that an old age pension will be sufficient.
  • Visualize your eventual demise. It can have an amazing effect on how you live for the moment.
  • The conscious brain can only hold one thought at a time. Choose a positive thought.
  • Live near the ocean and inhale the pure salt air that flows over the water, Vancouver will do nicely.
  • Observe a plant before and after watering and relate these benefits to your body and brain.
  • Practice yoga so you can remain active in physical sports as you age.
  • Dance, sing, floss and travel.
  • Children are the orgasm of life. Just like you did not know what an orgasm was before you had one, nature does not let you know how great children are until you have them.
  • Successful people replace the words “wish”, “should” and “try” with “I will”.
  • Creativity is maximized when you’re living in the moment.
  • Nature wants us to be mediocre because we have a greater chance to survive and reproduce. Mediocre is as close to the bottom as it is to the top, and will give you a lousy life.
  • lululemon athletica creates components for people to live longer, healthier and more fun lives. If we can produce products to keep people active and stress-free, we believe the world will become a much better place.
  • Do not use cleaning chemicals on your kitchen counters. Someone will inevitably make a sandwich on your counter.
  • SWEAT once a day to regenerate your skin.
  • Communication is COMPLICATED. We are all raised in a different family with slightly different definitions of every word. An agreement is an agreement only if each party knows the conditions for satisfaction and a time is set for satisfaction to occur.
  • What we do to the earth we do to ourselves.
  • The pursuit of happiness is the source of all unhappiness.

I am honored to represent a company that has such a meaningful message to share with the world. I know lululemon’s  work WILL inspire millions – one  red bag at a time.

But here’s the real EXCITING NEWS. I have been asked by lululemon to attend  the….

First-ever Ambassador Elevation Summit in Vancouver, Canada.

“In celebration of our incredible ambassadors, we are hosting an all-out summit with the best of the best. We are bringing together 90 of our ambassadors, both present and alumni, for three nights and two full days of activities. We are thrilled to bring members of our global community together to share, learn, hang out, and have a great time.” (lululemon invitation)

The company is GENEROUSLY sending me to enjoy two full days and two evenings of learning, networking, growing, sharing and a killer good time. I will be well taken care of in Canada and I’m SO EXCITED! Some of the fun agenda items include:
• The famous Grouse Grind
• Yoga, run, Pilates (seriously?! YES.)
• Motivational talks with the Director of Possibilities-Susanne Conrad and CEO extraordinaire-Christine Day
• Goal-setting, goal-setting, goal-setting
• Elevate your business seminar
• An afternoon for  your own adventure in LULULEMON’s hometown VANCOUVER CANADA!!

Now THAT’s my idea of a DREAM VACATION! I’m still completely shocked and amazed by this incredible opportunity. I feel blessed beyond belief and am so thankful to everyone who helped support me within the lululemon Grant Avenue community. I am the LUCKIEST Ambassador in the world….. all thanks to lululemon!

So…. that has to be the longest blog post ever “EH”? 😉

Sorry, but Im just too excited to make it a short one….  OOOOOOO CANADA HERE I COME!!

LULULEMON ATHLETICA SAN FRANCISCO COMMUNITY!!

You Grill Girl – Jae’s Tips on how to keep your favorite BBQ GOOD for YOU!

Sun is shining… the weather is sweet….

Time to fire up the grill and get some yummy BBQ eats!

Looking for ways to keep your Body and your menu as HOT as your BBQ? Our favorite Fearless Fitness Nutrition and Health Expert is here to help!

Tomorrow, Jae Berman will be on View from the Bay on ABC (3pm PST) talking about eating right this BBQ season. She will be featuring new spins on classic fat laden sides such as coleslaw with vinegar and potato salad with plain yogurt and popchips, popped potato chips that are low in fat. Easy, simple changes that make a big difference. It will be a great way to start the season off right!

Click HERE to watch the show stream live online:

Also make sure to check her out in the latest Better Homes and Gardens issue. Check out page 232 for her healthy substitutions on making potato salads lower in fat, MORE nutritious, and delicious.

Here’s to a HEALTHY start to summer! Hope you ENJOY! And BIG thank you Jae – our favorite FEARLESS Nutrition expert!

FOODS THAT FUEL YOU!

Foods that FUEL you – Pre and Post Workout Nutrition.

The real secret to getting “harder, better, faster, stronger”? Fueling your hard working body with the right foods. For our newsletter this week, I asked SPECIAL GUEST writers, Jae Berman and Elisabeth Marsh to share their tips on Pre and Post workout Nutrition. Below you’ll find helpful information and ideas on how to keep your body going STRONG no matter how long your training session.

“Did you know that pre- and post-workout nutrition can have a big impact on exercise performance? Think of the pre-workout meal as the fuel you need to power those hard-working muscles, while the post-workout meal is refueling those energy and protein stores.

You take the time to exercise so please make the most out of it. Why not fuel your body for optimal results? It is very important to remember that you need food to see results—whether it be weight loss, weight gain, increased muscle or increased endurance. No matter what, you HAVE to eat before and after a workout to make the most of your exercise routine.

Here are some tips to get you on your way…

Timing is everything! Ideally, you would eat within an hour pre and post workout. If you don’t think you can get home in time or logistically it is a problem, have a bar in your bag or know a market or café close to your home/office/gym so you can buy something quickly.

Carbs are energy! The major goal of both the pre and post workout meal is to provide the energy you need to power your workout without weighing you down. The primary nutrient for your pre-workout meal is carbohydrates. As your body’s preferred energy source, carbohydrates should be included in all pre and post workout meals. Carbohydrates are digested in your body to provide sugars in the form glucose…which is basically our body’s essential fuel source. Focusing on carbohydrates before exercise also helps delay fatigue and allow for prolonged activity. Carbohydrates post workout provides your body the opportunity for proper recovery.

Don’t forget the protein! In addition to carbohydrate, it’s important to include a small to moderate amount of dietary protein to help repair and rebuild muscle tissues. In fact, eating a protein before exercise may help decrease post-exercise muscle soreness. Eating protein post workout is essential for muscle repair. You will notice how much better you feel when you eat protein before a workout. Also, if you fuel yourself right before a workout you will not feel starving afterwards, which will prevent you from overeating at dinner time.

Don’t forget to hydrate! Make sure to drink fluids throughout the day and before, during, and after your workouts. Staying hydrated is key to optimizing performance and delaying early fatigue. Be sure to drink at least 1-2 cups of water within a half hour of your workout. Many people do not notice how dehydrated they are. Experiment with weighing yourself before and after a workout and see how much sweat you lose. One liter of water is equal to 2.2 pounds. For example, if you weigh yourself before a workout and you weigh 130 pounds, you drink one liter during your workout and post workout you weight 128 pounds that means you sweat 2 liters of fluid and only hydrated yourself with 1 liter—you want to end a workout even or likely a little over hydrated to proper recovery.” Jae Berman, San Francisco.

Jae Berman currently works as the Regional Registered Dietitian of The San Francisco Bay Club and as a clinical Dietitian for the UCSF Medical Center. She is a certified ACSM Health Fitness Specialist and has been a personal trainer, yoga teacher and Pilates instructor for eight years. You can read more about Jae, watch tv clips, and read her blog here: http://www.jaebermannutrition.com/

Need a few meal ideas to get you started? Fitness and Nutrition guru, Elisabeth Marsh shares some of her favorite Pre and Post workout eats.

Pre workout snack ideas:

  • 1 Tb Peanut butter/almond butter on whole wheat toast or whole wheat mini bagel
  • 1 Tb PB/Almond butter on banana
  • 5 almonds and skim string cheese or nonfat yogurt (Buy plain low-fat yogurt and flavor it with vanilla, honey, cinnamon, instant decaffeinated coffee, applesauce, fruit cocktail, or berries)
  • oatmeal- use water not milk. if you get packets you can make antiheroes it ask for hot water at a coffee place and mix. Add a few nuts and dried fruit. You can even mix in a scoop of protein powder into your oatmeal
  • Boiled egg whites and wheat pita ( some people hate eggs I love them)
  • I recommend Power bars and kashi bars- protein bar bars for protein and for a filling fiber snack for 150 calories!

Anytime Snack ideas: 200-300 calories; good for in between classes/on the road ( adapted from nancy clark book)

  • Mix your favorite cereal with raisins, dried fruits, cinnamon, or plain
  • Stuff a whole-grain pita with low-fat cottage cheese and sliced fresh fruit
  • Spread hummus on a whole-grain bagel
  • Blend plain low-fat yogurt and orange juice with a frozen banana and strawberries
  • Layer a whole-grain toaster waffle with plain low-fat yogurt and berries
  • Combine ricotta cheese, sliced apples, a sprinkle of cinnamon, and Grape Nuts
  • Spread nut butter on whole-wheat bread and wrap around a banana
  • Melt a piece of cheese over sliced tomato on a whole-grain English muffin
  • Roll a whole-grain tortilla up with scrambled eggs and salsa

Dinner Ideas:

  • You want your dinner to have a source of lean protein: egg white, lean fish (salmon, tuna, tilapia), baked chicken breast, lean ground turkey or veggie/turkey burgers. Lentils, and quinoa are also a great source of protein and carbohydrate.
  • Make sure to include a fibrous healthy grain: sweet potato, brown rice, whole wheat bread or pita, beans- kidney, black, lentil, split pea,etc. leafy greens.
  • Add a little healthy fat- olive oil, nuts, nut butter, olives, salmon for your fish
  • salad with 3-4 oz of your lean protein. Use olive oil and vinegar for dressing
  • spread hummus on wheat bread or bun with turkey or veggie burger
  • steamed green vegetables or baked sweet potato with baked chicken”

Elisabeth Sherrat is a certified Fitness Professional with a B.S. in Nutrition Science and a Masters in Nutrition from the University of California, Davis.

BIG THANK YOU to both Jae and Elisabeth for their helpful nutrition information and tips!

Take action! Make good nutrition choices HAPPEN!

I’d like to challenge you to incorporate these nutrition tips into your weekly workout plan. Make an extra effort to fuel your fitness with food – your body will THANK you!

Yours in Health,

Caroline