It's Complex...

...carbohydrates...that is, that you need for your body.    It's important to eat more Complex carbohydrates as it has a significant (and positive) impact on your energy levels.  

In general, your body needs carbohydrates in high doses daily to function properly.   When you eat Complex carbohydrates they are either used immediately for energy or are stored for energy at a later time, providing a steady dose of blood sugar and providing you with sustained energy throughout the day.  While Simple carbohydrates will also give you energy,  it doesn't last very long and causes a spike in blood sugar.

Although it's going to be hard to completely eliminate all the Simple carbs that you eat, you can at least start the process of incorporating more Complex carbs into your diet to start changing the way you fuel your body.   Below is a quick list of Complex carbohydrates taken from an article on Livestrong.com to get you started.  

Have a great week and hope to see you soon.

Barb

Core Group Sessions:

Email me to save your spot.  2 person min to run the session.  All Sessions at Southpark.

Wednesday: 9:00a 

Thursday: 9:30a

Friday: 9:00a

Saturday: 8:00a

3 Week Intensive:

We are starting a 3 Week Intensive Starting Monday 10/31/11 at 9am. We still have some room if you are interested.   Email me if you would like to join us.  

1-1 Training:

Email me for more info about creating a custom 1-1 training plan.  The Holidays are coming up and it would be great to start your workout regimen before the heavy winter foods of Thanksgiving and Christmas show up on your plate.  

Fore more info see my website at Barbfit.com

Sample List of Complex Carbohydrates abbreviated from Livestrong.com:

Whole Grains: millet, oats, whet germ, barley, wild rice, brown rice, buckwheat. oat bran, cornmeal and amaranth.   (includes products made from these grains: bagels, buns, breads etc)

Fruits: apricots, oranges, plums, pears, grapefruits and prunes

Vegetables: broccoli, cauliflowr, spinach, turnip greens, eggplant, potatoes, yams, corn, carrots, onions, all types of lettuce, celery, cucumbers, cabbage, artichokes, and asparagus

Legumes: lentils, kidney beans, black beans, peas, garbanzo beans, sory beans, pinto beans

Misc: dill pickles, soy milk from soy beans, low-fat yogurt, skim milk.  

Why do the Intensive?

I'm looking for folks who would like to join me for a 3 Week Mini-Intensive.  Why the intensive you ask? Because it's a great way to commit to working out your core muscles 2 times a week for 3 straight weeks.   You will also be with other friends who will be working out right alongside you for the entire 3 weeks.
You will feel stronger after the session, and who knows maybe you will stick with it and continue with working out your core after the intensive.  PS, if we can get a group starting next week, we can squeeze in 3 weeks of workouts prior to Thanksgiving week when workouts get pushed to the side to make room for turkey and pumpkin pie!  ;-)    Hope to see you soon!

Barb

Core Group Sessions this week:
Email me to save your spot.  2 person min to run a session.  All Sessions at South Park

Tuesday: 9:30a
Wednesday: 9:00a
Thursday: 9:30a
Friday: 9:00a
Saturday: 8:00a

Email me for more info if you are interested in the Intensive.


1-1 Personal Training Sessions:
Email me about 1-1 Sessions.  I am a NASM (National Academy of Sports Medicine) Certified Personal Trainer and would love to work with you to build a custom workout plan.


For more info see my website at Barbfit.com

Getting your head out of the clouds to workout

On cloudy days, it's challenging to get motivated about working out.  When I lived in San Francisco, it was almost a daily challenge.   Nevertheless, I would put on workout clothes to make sure that at some point,  I got my workout in.  Oftentimes, I would run through a cloudy, cold and misty Golden Gate Park.    Magically, after about 10 minutes I was warmed up, enjoying the view and motivated to finish the rest of a good run workout.    So, get your head out of the clouds, avoid the urge to skip your workouts and get out there.  And maybe, if the budget allows, you can treat yourself to a new Fall/Winter workout outfit for that extra bit of motivation to get your workout in when the weather is bad.    Have a great week.  Hope to see you soon.

Barb

Core Group Sessions This Week

-2 person min to run a session.  All Sessions at South Park.  Email me to save a spot.

Tuesday: 9:30a

Wednesday (EARLIER TIME) 9:00a

Thursday: 9:30a 

Friday (EARLIER TIME) 9:00A

1-1 Training Sessions

Ask me about 1-1 Training.  Sessions are only $40 for a 1 hour session.

For more info, see my website at Barbfit.com  

Modified Schedule this Week

Hello,

Just a quick note to let you know that there will be a modified schedule for sessions this week.  Check out the schedule below.  Have a great week! Hope to see you soon.

Barb

Core Group Sessions:
Email me to reserve your spot.  2 person min, required to run a session.  All Sessions at South Park

Monday: 10:30a All Levels
Tuesday: NO SESSIONS
Wednesday: NO SESSIONS
Thursday: 9:30a All Levels
Friday: 9:30a All Levels

Saturday: 8a All Levels


1-1 Training:
Email me for more info regarding 1-1 Training.  Only $40/Session.  What a deal!  ;-)


For more info, see my website at Barbfit.com

The Truth About Sugar

I have various books at home that I pull from that I think have some really interesting and helpful information. An interesting article about sugar is below.  This was especially helpful to me as a have a baaaaad sweet tooth.  Happy Reading.  Hope to see you in a session soon.

Barb

Core Group Sessions This Week
2 person min to run. Email me to save your spot.  All sessions at South Park
Tuesday: 9:30a
Wednesday: 9:30a
Thursday: 9:30a
Friday: 9:30a

1-1 Training
Email me for more info about 1-1 training.  Sessions are only $40/hour.  It's a great way to get your routine set in stone.   If you sign up for 6 weeks or more I can also provide meal planning guidance.

Running
I'm training for another race and would love to run with you.  Let me know if anyone would like to do a  run club this week.

For more info, see my website at barbfit.com

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5 Truths About Sugar: (abbreviated from the Men's Health Nutrition Guide)

Truth #1: Sugar doesn't cause diabetes - Too much sugar does.  An un-precendented rise in sugar & starch consumption in the past 100 yrs may be related.  Your job to avoid an adult onset is to drop your weight and watch your sugar intake.

Truth #2: Avoiding high-fructose corn syrup (HFCS) won't save you from obesity - Despite the correlation of an increase of the avg American body weight and the use of HFCS in the 70's & 80's it's not a smoking gun.  Obesity is still related to consuming too many calories.  Bottom line if your weight is under control then your calorie intake is reasonable.

Truth #3: Too much sugar fills your blood with fat - Your body can't metabolize a sweet snack as fast as you can eat it, so your body ultimately stores the excess as fat.

Truth #4: Too much sugar stresses your system - The oral glucose tolerance test used to diagnose diabetes has you consume 75 grams of glucose essentially creating a stress test on how your body tolerates that much sugar.  Yet a 24 oz soda often contains more than 75grams of sugar.

Truth #5: Fewer blood sugar spikes help you live longer - If you live large - big meals, lots of beer - you may be shortening your life even if your weight is okay.  Repeated blood-sugar spikes stress the organs that support your metabolism.