Go Fit Coach

Rochelle — Tue, 24 Jan 2012 12:45:18 +0000

One question I often here is “What should I eat before and after a workout to optimize performance and enhance muscle growth and recovery?”

Before a Workout :

Think about this….when you are working out you want enough energy to last your whole workout. No one wants to tire out before they’ve pushed their muscles to the max, so you need a meal that will keep you energized. A meal containing complex carbohydrates is exactly what you need for your workout because they release energy at a steady rate. Some good pre-workout, complex carb choices include bananas, melon and sweet potatoes.

Pre-Workout Meal Options

Banana and a glass of almond milk
Apple with a handful of nuts
Nonfat plain yogurt with berries

After a Workout:

Your post-workout meal should be eaten within an hour of ending your workout to replenish your glycogen and potassium stores and feed your body the protein it needs to repair muscle tissue. Ideally, you want to choose lean proteins and carbohydrates that are metabolized easily, so your body can quickly deliver nutrients where they have to go. Chicken, fish, eggs and whey are all good post-workout protein sources, and bananas, potatoes, sweet potatoes, and raisins are rich in both potassium and glycogen.

Post-Workout Meal Options

Grilled chicken breast with sweet potato
Egg whites with tomato and steamed spinach
Protein shake with fresh fruit

Finally, don’t forget to rehydrate! An essential part of your pre and post-workout meals is water. The AARP recommends that you drink about one cup of water for each 15 minutes of exercise you perform.

What other meals/snacks do you find that benefit you?

Buzz This Post Post to Delicious Digg This Post Post to MySpace Stumble This Post

Strategies for Taming Temptations

Rochelle — Thu, 19 Jan 2012 20:43:41 +0000

You made a resolution to lose weight for good this year, right? But, you’ve found that the junk food is already making your way back into your home? Maybe it’s not you but someone else whose has brought it in. Regardless of who purchased it, it’s there……calling your name. So how can you make sure that your house is temptation-proof? I’m going to share a few simple tips with you so that you can stay on track.

Once a month, go through the cupboards and fridge. Toss anything that is unhealthy and opened out. Yep, completely out!
If you’ve found food that is unhealthy and unopened, consider donating it to a food bank, neighbor or friend.
Talk to the other folks in the house and let them know that unhealthy food is not on your list and you need their support. If they aren’t able to comply with your request, keep a seperate drawer, shelf, etc just for them. This is completely off limits to you!
When grocery shopping, stay within the outer perimeter of the store. This is where the healthy stuff is. If you walk down the chip isle, you may want to grab a bag. If you decide to do this, be sure to have plastic bags on hand and as soon as you’re home, go ahead and divide your snacks into portions suggested on the nutritional label.
Temped to eat and it’s not time? Find something else to do. Go for a walk, phone a friend, read a book. You get the picture.

Just by implementing these tips, you’ll have fewer temptations in your home. Good Luck and let me know how things are going for you.

Buzz This Post Post to Delicious Digg This Post Post to MySpace Stumble This Post

How much do YOU burn?

Rochelle — Tue, 17 Jan 2012 15:57:43 +0000

Have you ever heard of the term BMR? Well, your BMR is the number of calories your body burns in a day just doing “normal” things throughout the day. BMR essentially, is the number of calories your body burns just to maintain your heartbeat, digestion, respiration, tissue repair and other organ functions.

BMR is influenced by a number of factors, including age, weight, height, gender, environmental temperature, and your diet and exercise habits. You can also increase your BMR with exercises. Because of all of these different factors, it’s hard to pin down your BMR to the precise calorie, but we can get pretty close by using a specific formula.

Here are some formulas for figuring out your BMR. You’ll need a calculator (unless you’re really good at math ) to plug your numbers into whichever formula applies to you.

MALE: 66 + (6.3 × body weight in pounds) + (12.9 × height in inches) − (6.8 × age in years)

FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) − (4.7 × age in years)

One thing to keep in mind is that your basal metabolic rate accounts for only about 75 percent of your total daily caloric expenditure. You’ll want to to learn more about how to apply it to your calorie needs and can do so my contacting me and I’ll help you determine that.

Buzz This Post Post to Delicious Digg This Post Post to MySpace Stumble This Post

What’s stopping YOU?

Rochelle — Fri, 13 Jan 2012 17:36:48 +0000

HAPPY NEW YEAR!

Did you know that approximately 90 percent of Americans make at least one New Year’s resolution each year? The majority of those folks choose weight-loss as their number one goal.

It’s also the time of year when you see more people at the gym, more ads on television, more ads in magazines and so on hoping to find a “QUICK” way to lose weight. And while those gimmicky promotions may be tempting, fad diets aren’t the way to go.

Let me share a story with you. This is Sara.

“Feb 2010…Eating ice cream at 1am because I was a closet eater. Insanity Infomercial came on and I decided to order it! Why Not! I was a full-time college student with 3 kids that were 4,2 and 1 at the time. Husband was only home to help on the weekends but somehow I managed to commit 60 days of Pure Insanity! I also ordered 10 minute Trainer because I went Insane around day 40 and decided to cut tv time off and make my kids do 10 minutes with me! Why Not!!!! I lost 26lbs and took my life back! That summer I did Turbo FIre and lost a dress size! Also fell in love with TurboFire!~my SOUL Mate workout. Afterwards did a crazy P90X/Insanity/TurboFire hybrid and continued to steadily drop more weight. Jan 2011 I messed with Body Gospel before committing to Brazil Butt Lift. Lost another dress size with that and then I ENTERED THE ASYLUM. OMG! the fat on my legs began to melt and I was stronger than ever! Even tho I workout like a mad woman My nutrition continued to be a struggle. It wasnt until I went to the Beachbody Summit in June 2011, my fellow coaches/friends got REAL with me and challenge me to CUT THE CRAP! And so I Did! I Aug 2011 I completely ate clean and started Chalean Extreme! That’s when the MAJIC happened! Muscle started to melt the fat and now Im on my P90X journey and can’t wait to graduate this program! Currently have lost 50lbs and keot it off! Since drinking Shakeology I haven’t gained any weight back Its my FIX when I wanna have something sweet. Shakeology has helped my digestive system tremendously and I no longer have hemorrhoids I love Beachbody! I love the products and the people! Somebody asked me “what triggered you to finally do something about your health?” When my brother got engaged in JUly 2009 my mom said,”uh-oh Sara you better do something. You dont want to be known as the fat sister.”

REAL Results, REAL People. Message me for details on how you can transform your life.

Buzz This Post Post to Delicious Digg This Post Post to MySpace Stumble This Post

Blueberry Buckle

Rochelle — Wed, 04 Jan 2012 15:29:19 +0000

2/3 cup steel-cut oats
1/2 cup blueberries
1 Tbsp. slivered almonds
1/2 tsp. cinnamon
1/2 cup water
Optional: sweetener, to taste

Combine all ingredients in a glass baking dish. Bake in conventional oven at 350 degrees for 20 minutes, or microwave on High for one and a half minutes. Makes one generous serving.

Buzz This Post Post to Delicious Digg This Post Post to MySpace Stumble This Post

Exercise and The Flu

Rochelle — Thu, 01 Dec 2011 12:08:22 +0000

Flu season is here. If you haven’t had it yet, I certainly hope that you don’t get it as well as anyone else you know.

For me, eating healthy and working out each day help keeps my immune system in check. Staying away from processed foods and eating clean can really add up. Seriously, it will make a difference!

When you’re not feeling well, the last thing you want to do is exercise and eat well. I’ve been there….all of us have. If you are trying to work out when you’re feeling sick, it can be overwhelming. But, don’t allow your illness to come between you and your routine. You can still stay on track; just modified of course. Listen to your body. If you need a day of rest, it’s okay. Just don’t use it as an excuse for not working out. If you’re well enough to exercise, the key is to keep some momentum going without overdoing it. If you do fall off the wagon, don’t give up once you’re feeling better. Just get back up and get back on track.

Buzz This Post Post to Delicious Digg This Post Post to MySpace Stumble This Post

10 EASY Ways to Cut Calories

Rochelle — Tue, 29 Nov 2011 15:47:39 +0000

We’re all looking for ways to cut calories, be more healthier and so on but here are some REALLY EASY ways to live a healthier lifestyle.

1. Nonstick: Use nonstick pans for baking, grilling, sauteing and even for soup. Their easy to clean up and require a little amount of cooking spray, wine, water or juice to cook with.

2. Method: Bake, broil, grill, poach or saute foods instead of deep-frying. You’ll be amazed at how many calories you save by just doing this.

3. Reduce: Simply reduce the amount of fat and/or sugar in your recipes. For example, replace half the oil with applesauce or fruit puree when you bake; you can also use one-third less sugar or dried fruit to add sweetness to cereal. .

4. Baste: Instead of basting the turkey or chicken with butter or margarine, cut the saturated fat, and especially trans fat by basting with vegetable broth, white wine or different juices. You can also use fresh herbs, placed underneath the skin. Just remember to remove the skin prior to consumption.

5. Lean: Buy the leanest cuts of meat and trim all visible fat before cooking. White meats are healthier than red meats.

6. Dairy: Buy low-fat and nonfat varieties of milk, sour cream, yogurt and cheese. And, you won’t notice the difference in taste.

7. Chocolate: Why deny yourself the sensuous pleasure of chocolate when there’s cocoa and Shakeology? You’ll get your chocolate fix in no time.

8. Eggs: When cooking, just substitute two egg whites for one whole egg (the fat, cholesterol and most of the calories from eggs are in the yolks). You won’t even miss the yolk. Promise!

9. Crumbs: Substitute crunchy cereal for higher-calorie commercial bread crumbs. I like to use Kashi or Grape Nuts for homemade chicken tenders.

10. Cut: Make servings smaller. Portion control is one of the simplest things that we can do to cut calories. Instead of using your typical everyday plate, use one that is smaller.

Buzz This Post Post to Delicious Digg This Post Post to MySpace Stumble This Post

Move every day!

Rochelle — Fri, 25 Nov 2011 16:03:16 +0000

Do you have a friend who never misses a day of exercise? Don’t hate them because they’re fit but instead JOIN them!!!

Look below at some of the little things that you’re going to start doing that will add up into big things.

- Research shows that it takes 60 days to form a habit. So, what you’ll need to do is pull out your calendar and circle 60 days from now. You’re going to be surprised at home much you can accomplish during this time.

- Go ahead and “redefine” yourself. If you’re taking a kickboxing class, it’s okay for you to call yourself a kickboxer. If you’re taking a swimming class, call yourself a swimmer. When you commit yourself to an activity and make it part of your identity, you want to keep it up.

- Do you like music? I do! Go ahead and create a playlist that will keep you inspired to keep moving during your workout. Studies show that when you listen to music during exercise, you’ll rev up your endurance by 15 percent.

- Don’t beat yourself up if you miss your “scheduled” workout. Instead, create a backup plan so that you get some exercise in each day. Go ahead and tally up all the small moves in your daily life like when you take the stairs, walk to the store or when you play with your kids.

- Be positive. Go ahead and swap should for want. For example…”I should work out.” is changed to “I want to work out.” Doing this will make it feel like a reward and not a chore.

Buzz This Post Post to Delicious Digg This Post Post to MySpace Stumble This Post

Happy Thanksgiving!

Rochelle — Wed, 23 Nov 2011 10:52:45 +0000

Buzz This Post Post to Delicious Digg This Post Post to MySpace Stumble This Post

P90X iPhone App has arrived!

Rochelle — Tue, 22 Nov 2011 16:54:27 +0000

Did you know that there is an iPhone app for P90X?

Within the last few weeks, Beachbody has introduced this cool tool so that you can now do “X” where and whenever it fits your schedule. If you’ve already purchased the iPhone app for P90X, you may be wondering how to log your workouts into WOWY. And, if you haven’t downloaded it yet, you still can. Just click here.

In order to receive credit for working out in the SuperGym, you’ll need to make sure to do the following:

Start a scheduled workout before or during the scheduled workout time
If you miss a scheduled workout . . .
- Change the start time in the P90X app to the current time
- OR, start a NEW workout in the P90X app, and hit START

NOTE: The SuperGym credits all workouts according to Pacific Time, NOT a user’s individual preference.

If you aren’t logging your workouts, you’ll want to. Each day, Beachbody awards money or cash prizes to someone who has logged their workouts regardless of what program they use.

Buzz This Post Post to Delicious Digg This Post Post to MySpace Stumble This Post