The Importance Of Pre Or Post Workout Drinks

The best way to feel good while doing your daily exercise routine is to make sure that you have pre or post workout drinks. This will ensure that you get the most out of your session while retaining stamina. Sometimes people think that they can exercise on an empty stomach or eat whatever they want. There really is a reason to think about what you put in your body when you are trying to lose fat or build strength.

If you have tried working out on an empty stomach then you know that it is not always the most effective way to go. A lot of people believe that if you exercise without consuming anything then you will burn a lot more calories. This is true, but then your body has to get its fuel from somewhere. While you burn calories you are depleting your natural source of energy stored in your muscles. If you had something before working out, you would be fueled by that, first, and your natural source of energy, second.

Now, if you eat too much before working out that can be hard on the body during a workout as well. Many people complain that when they eat or drink before working out they get cramps during their routine. This is not good. Those cramps can really take their toll and you will not be able to complete your session, in most cases.

The best solution is to have a little something to drink that will give you the energy that you need to sustain a workout routine. What I use is Prograde Workout both before and after my workout. It has the right amount of carbs to protein ratio to help optimize your workouts. You could also get what you need by consuming a healthy fruit juice with some protein. For example, you can get protein powder and mix it in with pomegranate juice. Pick a juice that is one hundred percent natural.

What you do after you are done exercising is almost as important as what you do before. When you are finished working out you need to replenish what was lost during the routine. The sooner you give your body what it needs the faster the recovery time.

Anything in liquid form is going to be the fastest way to get you the energy your body is now craving. You can consume any energy drink or juice. You will also need some protein. You can have a meal replacement drink. These drinks can give you exactly what you. They have calories, but after working out you need to take in some calories.

Whether you are looking to burn a lot of calories or build mass you must consume something before and after you exercise. If you take care of your body, your body will take care of you. You will get the most out of your routine by making sure your body is fueled properly.

POST-WORKOUT POWER

I read this article on Muscle and Fitness Hers and thought it was very informative about how important it is to refuel your body after an intense workout, like the Fit Chick Workouts. Please leave your comments at the bottom...

Congratulations, you made it through yet another challenging workout in the gym. You are on top of the world, you feel rewarded by your hard work and achievements. It’s time to hit the shower and most importantly, refuel that spent body.

Let’s face it, we all work so hard in the gym with the hopes of attaining positive health benefits, strength gains… Even a tighter tush! No matter how hard you work that precious body, you may be deleting the hard work you invested in the gym with one simple meal… The ever- important post-workout re-fuel; the super important foods you choose to successfully replenish and restore all of the nutrients and valuable compounds that your body just lost.

RE-FILL THE TANK
Always eat after you workout, 30-60 minutes after a high-caloric expenditure is key. Your body is your engine and without it re-loaded with good, quality energy upon depletion, it will not recover properly to re-perform at its best.

THE BUDDY SYSTEM
Your post workout meal should always include a blend of low-glycemic carbohydrates and a serving of a good quality, complete protein. Some great carbohydrate sources that do not spike your blood sugar levels are sweet potatoes, yams, brown rice, quinoa and oatmeal. Stick with complete proteins, which contain the entire amino acid profile that are essential to promote muscle growth; Eggs, chicken, fish, lean meat, lentils and whey protein are gold-standard complete protein options. When you ingest this buddy system of power-packed carbohydrates and complete protein sources, they will work together and metabolize at a constant rate to adequately re-fill your energy stores with good, solid nutrition.

SAVE THE FATS FOR LATER
Fats are shown to slow your metabolism down, so eating a high-fat source after a tough work out will actually slow-down the speed of your digestion, ultimately preventing important nutrients to be available for quick recovery. It is true that fats, especially the poly-unsaturated types, are excellent choices for supplying the body its daily fat requirements, but reserve them for meals that are not consumed either immediately before or after your workout. Great fat sources such as avocados, almonds and olive oil will aid in muscular recovery, help sustain energy and create a feeling of satiation and fullness and are best to be eaten during other times of the day.

POST-WORKOUT SUPPLEMENATION
Intensify your efforts by pairing the best post-workout foods with the extra supplementation your muscles will respond to. Glutamine and Branch Chained Amino Acids are amazing choices to intensify recovery in any exercise plan.

GLUTAMINE is an anti-catabolic agent, which ultimately prevents muscular breakdown that can result in a decrease in overall muscle size and mass. In the medical world, Glutamine has benefitted the treatment of serious illnesses, injury, trauma, and even burns and most recently found positive in cancer treatment.

Some of the most effective BCAA’s that are of the highest value to athletes are the three essential amino acids called leucine, isoleucine and valine, Although many amino acids are naturally manufactured by the body, the essential amino acids, such as these, must be supplied from complete protein sources such as whey, which most of the time is just not enough.

Fat Burning Cookies ..YUM!

My friend Amy (and yoga instructor for Fit Chick) gave me these recipes she found in Oxygen magazine so thought I would try one of them today!

I of course changed a few things and added a few things and they are delicious!! Try your own varieties!

Fat Burning Cookies

1-1/2 cup whole wheat flour (I used ground up oats)
2 cups protein powder
1 tsp baking powder
2 tsp cinnamon
1-1/4 cup cottage cheese
1/4 cup honey
1/4 cup canola oil
1 egg
2 tsp vanilla
1 cup oats
1/2 cup dark chocolate chunks
1/2 cup walnuts, chopped
**I added some unsweetened coconut flakes too

Mix first 4 ingredients. In another bowl, mix next 5 ingredients. Mix both together and add oats, choc chunks and walnuts.

Bake in oven at 350 degrees for 12 minutes. Enjoy!

3 Fruits and Veggies Tips

It's recommended that we eat 6-10 fruits and vegetables a day. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.

Yup, just 2.

Now, I don't know where you stand on this, but overall, it really is a sad state of nutritional affairs.

But do not despair! It's not that tough to get more fruits and veggies in each day.

Here are some super simple tips to get you started:

1) Buy 'em pre-chopped

Look, I can be lazy, too ;-) There's nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them.

2) Carry 'em with you

Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be!

3) Add real fruit to your yogurt

Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It's that simple!

Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I'm a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.

The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)
http://angieschumacher.getprograde.com/vgf25-free-trial.html

Be sure to use these tips and let me know how they help you out. Or send me some of your own!

I have to tell you that these are the one and only multi-vitamins that I take anymore. I have noticed so many good things and I don't have to stress about making sure I get all my servings of veggies and fruits in by eating them!

Why Some Protein Powders Are Bad News

** Quick update: Prograde Protein, Metabolism and EFA Icon are ALL 20% off right now for a limited time. Just click here - http://angieschumacher.getprograde.com/essential-fatty-acid.html - to start saving. **

I know some people think that Protein is just Protein. But that's like saying there's no difference between a Ford Pinto and a Rolls Royce.

Quality is quality and junk is junk.

No offense to Ford Pinto owners ;-)

Yet another thing I love about my partners over at Prograde Nutrition is the fact they are more than willing to PROVE the quality you find in their products.

Here's no holds barred PROOF that protein powder is NOT just protein powder.

Have you ever heard of Lactase? It's a very unique ingredient used by Prograde in their Protein powder. This quick Q and A on Lactase explains why it's so important and why it makes such a difference in quality.

http://angieschumacher.getprograde.com/protein-powder-and-lactase.html

Now, on to the serious news...
You may have seen some reports about some name brand protein powders being tested for heavy metals a few months ago. Well, Prograde Protein passed all tests with flying colors. And not only that, they came right out and explained the test results and why there was such a big fuss.

I'm not kidding around, if you use protein powders at all you need to educate yourself on this:
http://angieschumacher.getprograde.com/metals-in-your-protein.html

Bottom line: when it comes to supplements, you get what you pay for.

And that's why I have partnered with Prograde Nutrition to bring you the best.


Please post any further questions you might have!

Certified Fitness Professional
303-746-1432 ~ Longmont CO
www.FitChickExpress.com

**Sign up for the Fit Chick Express Newletter=>Click HERE===================================================
"Finding happiness is like finding yourself. You don't find happiness, you make happiness. You choose happiness. Self-actualization is a process of discovering who you are, who you want to be and paving the way to happiness by doing what brings YOU the most meaning and contentment to your life over the long run."-- David Leonhardt

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Quick and Effective Fat Burning Workouts =>Fat Blasting Boot Camp
Everything Health and Fitness You Will Ever Need=>Building A Better UFat Loss Supplements=>Prograde Nutrition
 

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Flatten Your Belly With This 1 Tip

Good news and Bad news from my partners over at Prograde. There isn't much time, so read this right away.

From the Desk of Jayson Hunter, Prograde Nutrition:

Sure, this tip is simple, but it's super powerful. And while it may not seem it at first, it really will save you gobs and gobs of time.

Something I've always shared with my coaching clients is to spend one to two hours per week prepping your food.

On Sundays and Wednesdays you can easily set some time aside to cut up veggies and put them in baggies so you have them all ready for meals and snacks.

And when possible, you can do this with your lean meats (proteins) as well.

It's pretty obvious how that is going to help you keep from reaching for cookies or chips during the week. And it's pretty obvious how it's going to help you stick to a healthy meal plan all week long.

Now, what's also obvious is how my Done-For-You 90 Day Meal Plan is going to make your life easier.

No more thinking. No more guesswork. No more wondering what to eat.

I literally lay it all out for you. And I'm giving it to you for FREE when you become a Prograde VIP today.

Yes, we are closing the doors TODAY to the brand new Prograde VIP membership because of the overwhelming response we've had. We want to be sure we can manage the program effectively and deliver an awesome experience to them.

Hey, not only will you be getting my Done-For-You 90 Day Meal Plans, but you'll also receive 5% off ALL your Prograde purchases for an entire year and a whole lot more!

Reserve Your VIP Membership ==>

http://angieschumacher.getprograde.com/vip-membership.html

If you've already joined, well, let me say thanks yet again. We've got some really cool stuff coming up for you so just stay tuned!

Yours in health,

Jayson Hunter, RD, CSCS

PS - Again, so we can laser focus on serving our VIPs we are CLOSING the doors on membership TONIGHT at 11:59pm EST, so reserve your spot RIGHT now and get all the bonuses and goodies that come with it.

http://angieschumacher.getprograde.com/vip-membership.html

PPS - Here are some FAQs about the Prograde VIP Membership you want to know about:

Yes, it only costs $47 to be a member for an entire year.

There is absolutely NO obligation to buy anything else.

Yes, you get the DONE-FOR-YOU 90 Day Meal Plan FREE of charge with your membership.

No, your card will NOT be charged again in a year from now.

There are NO hidden monthly fees or anything silly like that.

Yes, the 5% VIP discount applies to both sales and Smart Ships.

In other words:

Every month while you are a Prograde VIP your Smart Ship order will be an additional 5% off!

And as an example, when we do a sale for a Prograde product at 15% off our VIPs will get 20% off!

Finally, YES, it makes a heck of a lot of sense to become a Prograde VIP member! But you only have until 11:59pm EST to do so.

http://angieschumacher.getprograde.com/vip-membership.html

Prograde Nutrition's "Do Something Different This January" Special

So it's already January 19th. My hope is you're still right on track with your fitness goals for 2010. One of the things I know helps is to take a different approach than most people do. Let me explain:

You see, most people I come across...well, they want to look better naked. Hey, nothing wrong with that. But when that is the only motivation it does nothing but leave people frustrated, unfulfilled and right back where they started. It just does.

However, when the goal is to take better care of yourself for overall health and well-being, that's when people see lasting results. It's when they make real changes to their lives.

Now, I love being a Prograde partner because they believe the same things I do. And that's the reason for their "Do Something Different This January" Special. To celebrate 2010 and to motivate you to look for more from fitness than just to fit into your "skinny jeans" again, they are putting their power-packed EFA Icon on sale this week at 10.10% off. Yes, that means 11%. ;-)

And I'm not kidding when I tell you it's potent. Prograde Nutrition's EFA Icon may help you:

Protect Your Heart

Improve Your Memory

Strengthen Your Immune System

Reduce Joint Pain

Reduce PMS Symptoms

Aid Fat Loss

But seriously, don't take my word for it. Discover all the research behind this extraordinarily power-packed Prograde product for yourself. It's all right here: http://angieschumacher.getprograde.com/krill_oil.html

On that page you'll also find all the details on how to save the 10.10%. But it all ends this Friday at 11:57pm EST so be sure to act NOW before you forget.




Women's Fitness Group in Longmont -The Quick Way To Get Fit! =>Fit Chick Express

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Fat Burning Tips 4 Women The Rainbow Colors of Nutrition

PS - Again, this special chance to do something different this January expires on Friday, January 22nd at 11:57pm EST. Be sure to order your supply of Prograde Nutrition's EFA Icon at 10.10% off before it's too late. http://angieschumacher.getprograde.com/krill_oil.html

FREE SHIPPING on Prograde Products!

Woohoo! The holidays are FINALLY over. For me it's cause for celebration because everyone is looking to make a change. Positive change.

I know, unfortunately, that many people will make silly resolutions and change for a week or two and then go back to their old habits. It happens. But there's no reason for that to be you.

And hey, you don't have to change completely overnight. Small changes over time add up to HUGE results. They really do.

I also know you're looking for simple solutions to make these changes easier. That's why I love being partner with Prograde Nutrition. They do one thing incredibly well: they make nutrition easy.

Look, supplements aren't the end-all-be-all. You need to eat whole foods. You need nutrition from real food. And Prograde knows that. They preach it. But they also know there are gaps you need to fill. And that's where their awesome products come in. They've got a very simple product line that provides the basics. They provide what you need, NOT the garbage and confusing "stacks" that many companies try and trick you into thinking you need.

This week Prograde is celebrating 2010 by offering something they've NEVER done before: FREE shipping on orders over $97.

This special only runs through this Friday, January 5th at 11:57pm EST so you need to hurry and place your order before you forget...before it's too late. All the details are right here: http://angieschumacher.getprograde.com/specials.html

Last, thanks for being such a loyal reader. 2010 is going to be a happy and healthy year for both of us!

The Most Critical Part Of Your Workout

Ok, so you're working your butt off. You're sweating. You're hustling. You're getting that exercise "high." Heck, not only are you now enjoying your workouts, but you want to learn more about how to make them more effective.

That's great!

It never ceases to amaze me how most people don't give their bodies a second thought. They think they just go to the gym...walk on the treadmill...throw some weights around...go home and eat whatever...

Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there's ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off?

I dunno, maybe it's just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it's a little infuriating.

Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!

Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.

In other words, just drinking a "sports drink" after your workout doesn't cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.

Here's two more things you need to know about getting the most bang for your workout buck:

1) As a proud Prograde Partner I'm thrilled to let you know that Prograde Workout is now available on a FREE trial basis. There's just a small S & H fee.

2) On the link below you can also learn more about the research study on post-workout nutrition.

Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.

Just click this special link right here and find out for yourself how you can try it for FREE:

Prograde Nutrition