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

GUILTY PLEASURE PARTY PLAYLIST.

Anyone remember the Fearless Fitness Challenge of the week? To have more FUN with your fitness. And what better way to do it than with a “Guilty Pleasure” Playlist?!

What exactly defines a “guilty pleasure” song?
Songs you LOVE – yet you know suck. Songs that lyrically, intellectually, or musically don’t deserve any of your attention. But for some reason your brain ignores all this and everytime you hear it play you are forced to dance and sing like a five year old.

Everyone has them – and some fearless fitness fans were willing to SHARE them! Below is a collection of their favorites. The good, the bad, and the funny.

Guilty Pleasure Party Playlist

  • I Don’t Want To Lose Your Love Tonight The Outfield
  • Wannabe   Spice Girls
  • Fighter  Christina Aguilera
  • You Could Be Mine  Guns and Roses
  • Whomp There It Is  MC Hammer
  • Brickhouse  The Commodores
  • I’m Too Sexy Right Said Fred
  • We Will Rock You  Queen
  • Walk This Way  Run-DMC
  • Sex On Fire  Kings Of Leon
  • Get Into The Groove  Madonna
  • Gettin Jiggy Wit It  Will Smith
  • Genie in a Bottle  Christina Aguilera
  • I Know You Want Me (Calle Ocho) Pitbull
  • Mo Money Mo Problems  Notorious BIG
  • Who Let the Dogs Out  Baha Men
  • White Lines  Grandmaster Flash
  • Humpty Dance  Digital Underground
  • Footloose  Kenny Loggins
  • Highway To The Danger Zone  Kenny Loggins
  • Come to Me  Diddy feat. Nicole
  • Like This  Mims
  • Lean Like a Cholo  The Definition of an Ese Down
  • California Gurls (feat. Snoop Dogg) Katy Perry
  • Mr. Roboto  The Styx
  • Toxic  Britney Spears
  • Shake That (Edited Version)  Eminem
  • I Wanna Love You (Feat. Snoop Dogg) Akon
  • Ignition Remix R. Kelly
  • Drop It Like It’s Hot  Snoop Dogg Feat. Pharrell
  • Shot Through The Heart  Bon Jovi
  • Wake Me Up Before You GoGo  George Michael
  • Gonna Make You Sweat (Everybody Dance Now) C & C Music Factory
  • Hot Stuff  Donna Summer
  • Call On Me (Radio Edit) Eric Prydz
  • Lollipop Lil Wayne
  • Bad Romance Lady Gaga
  • Pump It Black Eyed Peas

And for a cooldown?!

I Will Always Love You  Whitney Houston

Did we Miss one? Whats your Personal FAVORITE Guilty Pleasure Song? Hope you enjoy these – make sure you sing along!!

Breakfast Of Champions.

My personal favorite breakfast food?

Oatmeal. I could eat the stuff morning, noon, and night. And yes…. sometimes I do.

From Thick Rolled to Steel Cut – I just simply cannot get enough.

However, lately I’ve been looking to widen my whole grain world. Whats new in my cereal bowl?

Oat Bran.

After a few fun taste tests, I was excited to learn that oat bran has a better nutritional profile when compared to rolled oats. Because oat bran is the outer husk of the oat grain, it contains the bulk of the dietary fiber, along with a large amount of useful minerals.

Lets look at how the Nutrition Stats stack up shall we?
Per 1/2 cup serving of dry cereal, both contain 150 calories and 3 grams of fat. Listed below are the differences according to Quaker Oats:

Nutritional Values        Oatmeal    vs.    Oat Bran

Carbohydrates      27 grams         25 grams
Fiber                       4 grams           6 grams
Soluble Fiber        2 grams             3 grams
Protein                5 grams               7 grams
Calcium                0%                         2%
Iron                      10%                       20%
Thiamin                2%                        25%
Phosphorus        0%                         25%
Riboflavin             2%                         6%
Magnesium           0%                     20%
Zinc                       0%                       10%

Cooked oatmeal is much thicker and chewier than the “porridge-like” consistency of oatbran. However, I find Oatbran to be much more filling – it keeps me feeling strong and satisfied for hours.

Price wise both are about the same – I buy big bags from the Whole Foods Bulk isle and they cost next to nothing. ($1.40/lb). I tend to avoid the overpriced packaged, processed varieties when possible.

Oat bran can easily be made into a hot creamy cereal by cooking two parts liquid (milk, soymilk or water) to one part oat bran. Bring the liquid to a boil, add oat bran and simmer for 5 to 7 minutes, or until the oat bran absorbs the liquid. Top cooked oat bran with fresh fruit and spices such as cinnamon or nutmeg for a tasty and satisfying morning meal. I love to add walnuts, raisins, and unsweetened coconut to mine.

Next time you’re looking for a comfort food with plenty of health benefits, look no further than oat bran. While a steaming bowl of creamy oat bran can certainly warm you up on a cold morning, it’s the nutrient profile of oat bran that really makes it shine.

Have you tried oat bran or do you stick to the Quaker Man? Any Irish steel cut or Scottish Oat fans? So many delicious oat options…what’s your bowl of choice?

You got an M.B.A. …… in what exactly?

BALLETONE!

I am now excited to officially be a Master Balletone Ambassador. What exactly is Balletone and why am I so STOKED to finally be a certified instructor?

Here’s what you need to know about the Balletone: Sole Synthesis program, courtesy of the Balletone Instructor Manual.

“When barefoot training meets strength, cardio, and flexibility in one workout, fitness takes on a whole new meaning. Sole Synthesis is “simplicity through triplicity”… no fancy moves here, the idea is to simple use a movement you’ve done for ages and transform it seamlessly in three different ways with ONE outcome – a proactive workout rooted in functional training that will leave you strong, centered, and actively flexible from the ground up.

Specifically designed to attract three times the crowd, learn to use traditional fitness exercises you know and love and transform them into Balletone phrases and moving Yoga inspired sequences for three times the workout. Begin with fitness moves and MASTER THE MOVEMENT – with no extra equipment work both the upper and lower body with creatively sequenced combinations that will test your strength, endurance, and coordination. Next, transform the fitness element into a complimentary Balletone inspired pattern which adds long lever, dynamic and active flexibility patterns in a variety of phrases with a focus on core integrity all linked together to FLOW THE MOVEMENT. Finally, use a non-traditional approach to Yoga inspired postures to CALM THE MOVEMENT – moving through poses while adding feet exercises and shoulder girdle stabilization techniques meanwhile allowing participants to refocus and recover, readying the body for the next challenge.

Be ready to take your shoes off, learn about the benefits of working without equipment, and the advantages to training barefoot. Sole Synthesis is ‘elevated functional training in the group fitness room that’s sure to make you sweat!”

– Balletone Instructor Mannual 2009

What do I love so much about this Fusion Fitness class?

** Participants from ALL backgrounds (from the Prima Ballerina to the Buff Fitness Divia) can find fun and challenge from the program.

** The FLOW. The class is formatted to seamlessly FLOW from one sequence to the next – connecting the three modalities of fitness, ballet, and yoga without any awkward pause. This format allows the class to move in an organic, strong, and satisfying way.

** BAREFOOT TRAINING. Sole Synthesis introduces participants to mindful moving without shoes. This practice serves to increase the strength, agility, and function of the MOST important part of your body therefore truly training and strengthening you from the ground up. I have become a HUGE fan of barefoot training – and plan on trying to convince you to become one too 🙂 That however is an entirely different blog post…. so keep your eyes open for more!

** The class is built on the principal: “NO JUDGMENTS – JUST AWARENESS” and encourages students to enjoy movement in a beautiful, welcoming way.

Want more information on the Balletone Program? Check out their website for a list of all their programs, videos, instructors, and more!

I am passionate about this program and hope we have a chance to enjoy the class together soon! Until then…. keep up the GREAT training 🙂

Caroline

FEARLESS FITNESS WORKOUT UPDATE!! 5/17 Moved to 5/18!

Hello Fearless Fitness Folks!

I’m sad to say the RAINY San Francisco weather has postponed tonight’s OUTDOOR bootcamp yet again….

HOWEVER

CLUB ONE has offered to Help us get our fitness in this month! Tomorrow (Tuesday May 18th) I teach the following classes at Club One Citigroup Center:

5pm Stability Ball
530pm BOSU Ball
6pm Spin Circuit (spinning and weight training)
7pm Yoga Flow

You are all invited to join me for one or all three hours. Not only that – but Club One will provide you with a FREE 3 DAY PASS to play at all the Club Ones in the city throughout the next couple of rainy days. This is a VERY GENEROUS and Wonderful opportunity for us – THANK YOU CLUB ONE!

IF YOU WOULD LIKE TO JOIN TOMORROW EVENING – HERES WHAT I NEED FROM YOU:

An RSVP with your First and Last Name by tomorrow at 12 NOON.

You should plan on arriving a few minuites before the class you plan on taking to fill out a simple liability waiver.

SOUND GOOD?! GREAT!

Here are the DIRECTIONS: Club One Citigroup (inside the Citigroup Center Building on the corner of Sutter and Sansome street. ) Map: http://www.yelp.com/map/club-one-fitness-san-francisco-6

Thanks again for being SO UNDERSTANDING and FLEXIBLE in these Rainy situations! Really hope you can join me tomorrow for all or a few FEARLESS workouts! And a BIG THANK YOU to Club One! HORRAY – WORKOUTS FOR EVERYBODY!!

Hope to see you tomorrow!

Caroline

Fitness Myths: Sorry Guys…. But theres just no such thing as a quick fix.

Fitness Myths. There out there. From the scary to the silly to the just plain dumb…. I thought I’d reveal the TRUTH about some.

Lets get REAL with a few of personal favorite fitness myths…..

1.) “I want to loose weight… So I only exercise in the Fat Burning Zone”

My classes and clients will all agree that this myth is a huge personal pet peeve for me. “The Fat Burning Zone” lies between 50 and 70 percent of your maximum hear rate. When you exercise at this low intensity, your body draws energy from fat. As your heart rate goes up, more energy (calories) come from carbs. So I can see how it might seem “logical” that to loose fat you should keep your heart rate low. But thats NOT the case.

Working out at a higher intensity might cause you to burn a lower percentage of calories from fat in favor of carbs… but you still burn MORE total calories. And that is the REAL key to slimming down. Plus since you use more total calories, the absolute amount of fat burned actually increases too. In the end – it pays off to pick up the pace.

And yes, lower intensity exercise still has its place. Long slow sweat sessions build endurance and aerobic fitness. But to kick start your metabolism, you need intensity. Interval Training (workouts that combine intense efforts with recovery) are the best bet for maximum calorie burning effect.

Do some speedwork on your next run – or add some sprints into your spin session. Or come take Chisel’d with me at Equinox for cardio and strength intervals that are sure to surprise you 🙂

2.) “Eating at night causes weight gain”

Religious about not eating after 7pm? Many fitness folks believe that their metabolism slows later in the day – which is when we often overeat nutritionally void foods. But a calorie is a calorie no matter when you eat it. As long as you don’t take in more calories than you burn in a day YOU WONT GAIN WEIGHT. Overeating at 9pm is no worse than overeating at 9am – watch your overall intake, instead of the clock, and you’ll be fine.

Not sure how many calories your consuming or burning? My personal FAVORITE online food and fitness journal is the “Daily Plate” and is offered on Livestrong.com. This FREE service allows you to keep a detailed food and fitness diary, set weight/calorie goals, and provides you with detailed graphs of your progress over time. It’s easy to use and extremely helpful to see what’s going in and out of the body at all hours of the day 🙂

3.) “Weight Lifting will only BULK you up”

Oh Boy. I can’t even tell you how often I STILL hear this rumor floating through the locker room. Despite all the evidence – people still tend to blow off weight training for cardio – the “bigger calorie burner”. DISREGARD what you may have heard through the grapevine. If you want to loose weight… you need to lift it.

Strength training increases your endurance, stamina, and your body’s lean muscle mass. Muscle is MORE metabolically active then fat – therefore: increased muscle mass = more calories burned at work and at rest. And muscle is much denser than fat – so you’ll shave inches off your body and look leaner.

Whats your favorite fitness myth? How do you help someone get over it? “Spinning makes my legs big”? Oh boy…. don’t even get me started 😉

FEARLESS FITNESS WEEKLY UPDATE 5/16: LET YOUR HAIR DOWN.

OUR NEXT FEARLESS FITNESS WORKOUT IS THIS MONDAY MAY 17th AT 7:15PM!! So sorry to have had to postpone our workout due to weather last week. Really looking forward to finally getting together with you all! Plan to meet OUTSIDE the Lululemon Athletica Grant Avenue store around 715pm. Bring a layer or two and prepare for an OUTDOOR circuit workout to challenge you. Would love to see a great turnout for this special event. Email me if you have any questions and cant wait to see you on monday for our monthly workout date!

Other Lululemon Atletica 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: Let Your Hair Down.

Since when did it all become so serious?

So scientific?

So boring?

There will always be a schedule, an agenda, a race or a vacation coming up. There will never be enough time – and weekly workouts will always feel like a “time crunched calorie burning frenzy”. You have a routine – you do your “weekly thing”. You are strong, powerful, dedicated, motivated, FEARLESS, and fit.

But do me a favor. Just for this week…. let GO. Have FUN. Enjoy moving. Enjoy sweating. Enjoy breathing. Enjoy BEING ALIVE, ACTIVE, and HEALTHY.

I’m not suggesting you stop your wonderful workouts or put a halt in your consistent routine – Im SO proud of how much you’ve all accomplished this year! I am just proposing you find a way to put a little FUN back into fitness. To make your workout an enjoyable part of your day – not just another item you “check off” the to-do list.

Not sure where to start? Lets brainstorm….

** Take a dance class. Make mistakes. Accept imperfect steps. Twirl.
** Get outside. Hike with a friend. Go to Lands End, Golden Gate Park, the Marin Headlands. Explore.
** Try out the workout trend you’ve always questioned. TRX? Sure! Daily Method? Why not? Zumba? Lets SHIMMY!
** Go to a yoga class with Lululemon Ambassador, Buddy Macuha. Get your downward dog ON and sing along with him to the latest Lady Gaga Song.
** Rock Climb. Take yourself to new heights. Discover you have stronger hands than you ever imagined.
** Make a personal “guilty pleasure playlist”. Sing along, outloud, while running through a lunchtime crowd.
** Jump in the pool. Don’t worry about having a trendy speedo or the right technique. Take a friend and race them – make waves.
** Break away from the black – wear colorful spandex. ROCK IT.
** Get in the Game. Shoot hoops, play ball, or just throw something.
** Go to a Lululemon community event. Meet someone new. Make a fitness friend.

And if all of these fail…..

I hear Wi Tennis is pretty fun.

3. FEARLESS FITNESS CHALLENGE of the week: Fun Fitness.

The ultimate goal this week? Make your workouts FUN. Get HAPPINESS out of every sweat session. Smile more. Stress Less. And as always….. be fearless.

Sounds like a really tough challenge! Are you up for it? 😉

Can’t wait to see you all tomorrow night at 715pm! Cant thank you enough for being such an amazing Fearless Family. You inspire me everyday. Know that I am always here to support YOU in finding your happiest and healthiest self. Please feel free to share your goals with me – I will happily CHEER you on.

And be sure to check the blog later on this week for my personal “Guilty Pleasure Workout Playlist”. Get ready to rock out to some Miley Cyrus! 😉

Thanks again and see you all tomorrow night!

Caroline

FEARLESS FITNESS WEEKLY UPDATE 5/9 : Mothers Day Special: Thank a Teacher.

OUR NEXT FEARLESS FITNESS WORKOUT IS THIS MONDAY MAY 10th AT 7:15PM!! We will meet OUTSIDE the Lululemon Athletica Grant Avenue store this month. Bring a layer or two and prepare for an OUTDOOR circuit workout to challenge you. Would love to see a great turnout for this fun, fearless workout. Email me if you have any questions and cant wait to see you on monday for our monthly workout date!

Other Lululemon Atletica 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: Celebrate Those who helped you.

This week’s update has less to do with your physical health – but about your heart health instead 🙂 Enjoy!

Somebody saw something in you once – and that is partly why you’re where you are today. An inspiring teacher, a loving parent, a caring friend, an encouraging coach, a thoughtful co-worker. Whoever helped you along the way – find a way to THANK THEM. In honor of mothers day, I would like to take this time to share my story – to thank the first and most important teacher I’ve ever had, my mother.

Story First Published In IDEA Health and Fitness May Newsletter 2009, “Mother Daughter Teaching Teams”.

“The sound of a 36 count cues me to wake up. It’s 5:30 in the morning and time for my mother’s step class. Quickly I dress to meet her in the kitchen as she finishes her coffee and carefully reviews her choreography. We have rehearsed the routine before and I get to demonstrate the advanced options during the class. Together we head out into the early morning for another energetic workout and the start of a great day.
Fitness has always been a part of my life. My mother was an aerobics instructor back in the colorful days of leotards and legwarmers. Together we attended pre/post natal fitness classes, mother-daughter workouts, dance lessons, and fitness conventions. Each workout nurtured my excitement and passion for group fitness.
I was 15 when I told my mother my future was in fitness. I wanted to be a successful group exercise instructor. Any mother would be concerned, as fitness wasn’t an acceptable or profitable career path at the time. Through my strong will and commitment, I continued to pursue my dream with a determination to be successful at what I loved. My mother did what any loving mom would do: support me in my goals and help me every step class of the way.
Ten years later I find myself happily working as a full time fitness instructor and personal trainer. Everyday I am grateful that I find passion and purpose in my work. My mother’s powerful and positive influence has enabled me to create a career from something I love. Her lessons brought me more than simple choreography ideas, but the skills needed to succeed as an instructor and an adult. The most important thing she taught me? That group fitness is not just about exercise, but about creating an experience that brings joy to people’s lives. The spirit and enthusiasm that she has for fitness continues to inspire me today. Thanks mom for making a difference in my world, so that I can make a difference in others. “

3. FEARLESS FITNESS CHALLENGE of the week: Start a Thank You List.

Over the next week, go back over your life and take time to thank the people who made a difference for you along the way. A note, a call, or visit from you – out of the blue – will mean the world to them. Thank them not just for what they have done for you but for what they MEAN to you.

Start your “thank you” list today.

A childhood playmate. Your first best friend. A cherished teacher. An inspiring coach. A thoughtful neighbor. Your college roommate. Your best man or maid of honor. The rabbi or minister who tied the knot. The physician who delivered your baby. A caring mentor. Or just a friend or family member who gave you the support you needed to get where you are today.

Take the time this week to THANK at least 3 important people in your life. If you have something to say to a loved one, don’t wait until tomorrow. Too late comes sooner than later.

I would like to thank you for all of your support, encouragement, and love this year. The Lululemon Grant Avenue community means a LOT to me. Our workouts, workshops, and challenges have helped me to grow into a more “fearless” fitness professional. I am so grateful for all of YOU for encouraging me to “Do One Thing A Day That Scares Me”.

Looking forward to our workout tomorrow, May 10th, at 7:15! Bring a friend and get ready to share another positive and powerful workout!

If you have any questions, as always feel free to email me. Enjoy your mothers day and I hope to see you monday at Lululemon Grant Avenue!

Caroline

FEARLESS FITNESS WEEKLY UPDATE 5/2: Less Is More.

OUR NEXT FEARLESS FITNESS WORKOUT IS MONDAY May 10th AT 7:15PM!! We will meet OUTSIDE the Lululemon Athletica Grant Avenue store this month. Bring a layer or two and prepare for an OUTDOOR circuit workout to challenge you. Would love to see a great turnout for this fun, fearless workout. Email me if you have any questions and cant wait to see you on the 10th for our monthly workout date! Until then….

Lululemon Atletica 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: Less Is More.

We have all heard the motto, “No pain, no gain.” Well, more is not always better. Training can be rewarding and exhilarating, but over-training can be draining and taxing on the mind and body. We all believe that the increased effort and time we put into training creates for better results. Whether you are training for a competition or just enthusiastic about your “fearless fitness new years” resolution, check out some signs and symptoms below that your gung ho training methods might need a little adjusting.

Here are a few signs of over-training:

1. Decreased performance. Have you ever gone out for a run and your legs feel like lead? This is a sign that your body hasn’t recovered from your last workout, and usually the first sign of over-training.

2. Increased heart rate. If you feel like your heart is pounding before you have had your morning coffee, and it is racing as you go up the stairs, then its a sign you might need to pull back on training.

3. Depressed immune system. When our body is broken down from over-training, it is much easier to catch a simple cold that will throw off your routine.

4. Heavy legs and sore, achy muscles, or prolonged “nagging” injuries. This is a huge sign of over-training and could be the precursor to a more serious training injuries. I like to tell my clients to “listen to your body.” If it is feeling as tired and lethargic, then your form will be compromised while working out and this can lead to injuries. If you have nagging aches, pains, and injuries that just don’t go away – your body is telling you to BACK OFF and take some rest days. Workouts should bring POSITIVE things – NOT sidelining injuries!

5. Increased perceived exertion. If everything feels as though it requires more effort, then pull back and lessen the load. Other characteristics are insomnia, moodiness, and lack of enthusiasm. You should be excited to go on your weekday run – NOT dreading it!

There are several other symptoms to signal an “overindulgence” in exercise. If you think you may be on the path to burnout it’s important to stop yourself from overworking before it hurts you. Unfortunately, I am no stranger to over-training. My LOVE of movement is a wonderful thing and I enjoy discovering new challenges. But it is often challenging for me to to quell my enthusiasm and take a break from exercise. I’ve had more issues with too much than not enough. Each experience has taught me valuable lessons on how to identify and prevent over-training. It has allowed me to find ways to create a better “body balance” for me. Below are a few tips on how I’ve learned to “work smarter – not harder” and helpful ways to prevent over-training from ruining your fearless fitness exercise routine.

3. FEARLESS FITNESS CHALLENGE of the week: Work Smarter NOT harder.

This week sit down and look at your typical training routine. What does a weekly workout schedule look like for you? Do your workouts leave you feeling invigorated and excited to do them again? Or are you left more exhausted and burnt out than when you began? Here are some ways to make sure your training always leaves you wanting more 🙂

1. Make Sure your Training Plan Includes REST DAYS. Remember it takes 24-48 hours for a muscle to repair and restore itself to become stronger and leaner. Recovery days are IMPORTANT for any training program and will help your body gain benefits from your training.

2. Support your active lifestyle with proper nutrition and hydration. With the proper fuel you’ll be able to find more out of your fitness 🙂

3. Cross-training is key. If your body is overworked, then cross-training or mixing it up can give your body a workout without the stress of overworking the same muscles every day. For example, if you are training for a marathon or road race, take a few days on the spin bike, in the yoga studio, or spend some time in the pool. This will help you prevent injuries and mental or physical burnout.

4. Create a training log. Jot down your daily activities every day. Write down how you feel after training on a scale of 1-10. For example, do you feel tired, invigorated, excited to do it again or burnt out? Aim to create a workout schedule that keeps you happy, healthy, and feelin’ good!

This week I want you to find ways to train SMARTER – not HARDER. Remember, training is about working with your body at the state it is in today. Every day is a little different – Listen to your body – it will tell you what to do. Follow its advice.

If you have any questions on training, cross training, or fitness, please feel free to email me. Would love to have some of you come to class for a cross training workout or two. I am always here to support you in finding your happiest and healthiest self. Please feel free to share your goals with me – I’ll be here to CHEER you on 🙂 Looking forward to our next workout and all the fearless fitness fun in-between!

Enjoy the sunshine this week and I will see you soon!

Caroline

FEARLESS FITNESS WEEKLY UPDATE: 4/25 Drink UP!

1. Lululemon 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: Drink Up!

Drinking water is so important for good health. Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs. How much water are you drinking daily? Here are 9 powerful reasons to drink water:

Weight loss
Water is one of the best tools for weight loss. Often it replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn’t have any calories. But it’s also a great appetite suppressant, and often when we think we’re hungry, we’re actually just thirsty. Water has no fat, no calories, no carbs, no sugar. Drink plenty to help your weight-loss regimen.

Heart healthy
Drinking a good amount of water could lower your risks of a heart attack. A six-year study published in the May 1, 2002 American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses.

Energy
Being dehydrated can sap your energy and make you feel tired — even mild dehydration of as little as 1 or 2 percent of your body weight. If you’re thirsty, you’re already dehydrated — and this can lead to fatigue, muscle weakness, dizziness and other symptoms.

Headache cure
Another symptom of dehydration is headaches. In fact, often when we have headaches it’s simply a matter of not drinking enough water. There are lots of other causes of headaches of course, but dehydration is a common one.

Healthy skin
Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won’t happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.

Digestive problems
Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fiber can cure constipation (often a result of dehydration).

Cleansing
Water is used by the body to help flush out toxins and waste products from the body.

Cancer risk
Related to the digestive system item above, drinking a healthy amount of water has also been found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially reduce the risk of breast cancer.

Better exercise
Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to lift weights. Exercise requires additional water, so be sure to hydrate before, during and after exercise.

3. FEARLESS FITNESS CHALLENGE of the week: Make WATER a Habit!

Make an extra effort this week to get enough water this week. Be mindful…. how much water are you actually consuming? Creating a water habit will help you reach your healthy hydration goals. Here are some tips to help you drink up!

Form A Routine

It’s not good to just drink when you’re thirsty — you’re already dehydrated by then. Best is to form a routine: drink a glass when you wake up, a glass with each meal, a glass in between meals, and be sure to drink before, during and after exercise. Try to generally keep yourself from getting thirsty.

Carry a bottle

A lot of people find it useful to get a big drinking bottle, fill it with water, and carry it around with them all day. I like to keep a bottle with me constantly. When it’s empty, I fill it up again, and keep drinking. Lululemon has some ADORABLE water bottles in the store… check them out!

Substitute water
If you would normally get a soda, or an alcoholic beverage, get a glass of water instead. Try sparkling water instead of alcohol at social functions.

Filter
Instead of spending a fortune on bottled water, invest in a filter for your home faucet. It’ll make tap water taste like bottled, at a fraction of the price.

Exercise
Exercising can help make you want to drink water more. It’s not necessary to drink sports drinks like Gatorade when you exercise, unless you are doing it for more than an hour. Just drink water. If you’re going to exercise, be sure to drink water a couple hours ahead of time, so that it will get through your system in time, and again, drink during and after exercise as well.

Track it
It often helps, when forming a new habit, to keep track of it — it increases awareness and helps you ensure that you’re staying on track. Keep a little log (it can be done on an index card or a notebook), which can be as simple as a tick mark for each glass of water you drink.

Drink up this week and remember – making these little changes will help you to build a healthier and happier body. As always, I am here to support you in all of your fearless fitness pursuits. Please feel free to share your goals with me – I’ll be here to CHEER you on! Have a great week and I’ll see you in spandex soon 🙂

Caroline