Trainer Tip Tuesday

Today's tip? Simple. Work hard. I am so thankful for the many blessing I have and am particularly grateful to have a job where I focus on improving the lives of my clients and class participants. I have recently started training some new clients and am thrilled to have them start training. Their workouts have been tailored specifically to meet their individual needs safely and effectively to reach their goals.

So wether its building your personal training business or working hard through training sessions, focus on your goals (short and long term) and work hard!

Upper Body Squeeze!

So that was today's quick "me" workout.  I had taught Athletic Conditioning and wanted to squeeze in an upper body workout before teaching Core and Cardio Conditioning class.  Its sometimes a challenge when you teach soooo many group exercise classes and an erratic schedule to get in high quality workouts for yourself. Thankfully, I have been sticking with my upper body 2-3 days per week goal which I set for myself to get my back and arms more toned for my wedding dress. Crazy that we're just over 4 months away from getting married!!!! :)

I ran out of time for chest and triceps and some additional shoulder work but I'll get that in later.

Who doesn't love snacks?

Tuesday tip: Great snacks, particularly post workout, include the combination of protein and carbohydrate. You need to refuel your body with nutrients to repair msucle tissue while also replinishing your energy (glycogen) stores.

Protein shake with banana, protein mix, chocolate milk and ice blended together.

Peanut butter and banana on whole grain tortilla (or rice cakes, or whole grain bread)

Pita and Hummus: one of my faves, but watch your portion size! Count out your chips or do something to combat mindless munching.

Apple slices or bananas with peanut butter are another go-to quick and healthy option. Just remember to go easy on the PB!

Yogurt (particularly greek yogurt) and berries or almonds. You could also make this into a small parfait by adding a touch of granola

 For you meat eaters (or semi-vegetarians), a bit of lean meat with a side of fruit would be a good choice as well.

 What are some of your favorite post-workout snacks?

I Sparkle!!!!!!!!!

My friend J gave me this awesome tank top and I love it!!!!

Bachelorette Party Run #2

After a more adventurous night Saturday, I still woke up pretty early for another run. This time I wanted to run to Camden Yards.  It was a great run and I was impressed by the number of other runners out

Running through Baltimore

We were in Baltimore this weekend for my friend's Bachelorette Weekend.  We arrived Friday night and had a low key night drinking a glass of wine and watching the UVA Basketball Game.  The next morning I woke up pretty early and went off for a run before everyone else woke up. It was a chilly morning and I had forgotten my earphones as well as my GPS watch. It was kind of nice to "unplug" and just run enjoying the scenery. 

Post run, I stopped into the Daily Grind for a skim hot chocolate (which, unfortunately wasn't the best ever, but was good enough).

 A nice view of Fell's Point while sipping on my hot chocolate

Post run refuel

Just because its something simple like chocolate milk doesnt mean we can't class it up a bit! I have to admit, some days I run just to get my post-run chocolate milk.  But it works as motivation when I am lacking it otherwise. Find something like that that works for you. Just try to make it something good for you. Chocolate milk is a great post-workout drink because it has the perfect ratio of protein to carbohydrate.  The fact that its delicious makes it all the better!!!

In case you are wondering about alternatives for vegans, you can have soy chocolate "milk", it does have a very similar ratio of protein/carb.  Chocolate Almond Milk is still very yummy, but it doesnt have as much protein in it so it doesnt work quite as well.