Thanks to all of you for coming out to last week’s Fearless Fitness Workout. We had a GREAT turnout and such an awesome class! I am so proud of you all for your hard work and commitment – you are unstoppable in 2010!!
1. NEXT FEARLESS FITNESS WORKOUT: TUESDAY APRIL 6th AT 7:15PM!! Looking for community events to keep you busy this month? Check out Lululemon’s “Run Club” Thursday nights at 6pm and FREE Dailey Method classes Sunday morning at 930am. Feel free to keep me posted on your progress – I love hearing your strong success stories!
2. FEARLESS FITNESS TIPS OF THE WEEK: Nutrition Notes From Guest Jae Berman!
Last week we were lucky to have San Francisco’s favorite dietitian Jae Berman as a guest speaker. Jae’s talk was a HUGE success and helped educate us on better ways to fuel our fearless fitness workouts. Here’s a re-cap from Jae on what she had to say!
It was so great to meet you all last week! I love that Lululemon provides free classes for the community—just fantastic!
Here is a recap of what we spoke about.
Eat within an hour of waking and every 3-4 hours there after. Also be sure to eat an hour before working out and after working out to fuel your muscles properly. Take a look at your typical schedule and figure out how to fit in small frequent meals. Make it work for you!
Remember—you want to eat a protein and carbohydrate every time you eat. The goal is to continually provide yourself with balanced meals to give your body everything it needs.
Watch the fats!
Remember, heart healthy fats like oils, nuts and seeds are very good for your but be sure to watch the portions. 2TB is a portion for nuts, seeds, nut butters, avocado and dark chocolate and 1 TB is a portion of oil.
Here is list of some small balanced meals to get you started:
Stuff a whole-grain pita pocket with skim ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.
Easy vegetables that are on the go like bell pepper, carrots, celery and radishes with hummus
Dried fruit (5-8 pieces), nuts or seeds (1/4 cup or 5-8 nuts), whole grain crackers or pretzels with a lite cheese (babybell or string cheese).
Protein Bar (suggest less than 300 calories and more than 13 g protein per bar).
Lara Bar or Kind bar (all natural but lower in protein) mixed with two babybell cheese or one yogurt
Cottage cheese, 2 TB dark chocolate chips with fresh berries
Popchips, yogurt (or cottage cheese or lite string cheese) with one fruit
Non-fat Greek yogurt, plain yogurt or low fat cottage cheese and one fruit.
Basic sandwich: whole wheat bread with 3-4 slices of deli meat.
Protein smoothie–non fat milk or soy milk, plain yogurt, protein powder and some fruit.
Toss ¼ cup of dried cranberries and chopped walnuts into unsweetened organic oatmeal. Add some milk for protein.
Microwave a cup of tomato or vegetable soup and enjoy with whole grain crackers and low fat cheese.
Ants on a Log: spread celery sticks with peanut butter and top with raisins.
Microwave a small baked potato. Top with reduced-fat cheddar cheese and salsa.
Starbuck’s protein plate.
THANK YOU JAE for your helpful tips on eating for wellness! For more information about Jae, tv clips, and contact information, check out her website: http://www.jaebermannutrition.com/
3. FEARLESS FITNESS CHALLENGE of the week: TAKE ACTION to make a Healthy Diet Happen! Eating healthy requires time and effort, but a little planning can go a LONG way. Write a list of ways you can work on improving your diet habits – and take ACTION on each list item this week. Tell friends and family of your healthy diet goals and have them join you in supporting your efforts. Rather than aiming to be perfect, just aim to be a little bit better today than you were yesterday. Remember, a little change can go a long way! Lets get started on a healthier diet today!
Thanks again for being an amazing FEARLESS fitness family! As always, if you have any questions, feel free to e-mail me 🙂 Looking forward to our next Workout in April! Hope you had a wonderful weekend and I’ll see you at the LULULEMON store soon!