Protein’s main role is to build and repair body tissue – muscles, ligaments, and tendons as well as for the synthesis of hormones, enzymes and antibodies, fluid transport and energy.  When you fail to eat enough calories your body takes the protein away from the muscles and is used as an energy sourse instead of the intened job and if you comsume more protien then you need the body will store this as fat.  To find out how much protein you need follow the formula below:  Please note this is for active adults.

1. You need your weight in kilograms.  To find this divide your weight in pounds by 2.2.
2. Your weight in kilograms times 0.8.  This will give you the protein requirements in grams.

Example:  A 45 year old male weighing 155 pounds.

155lbs/ 2.2=50 kgs

50lbs x 0.8 = 40 grams of protein per day

Some examples of Protein found in food:

• Milk, 1 cup, 8g
• Yogert, 1 cup, 8g
• cheese, 1 oz, 8g
• Peanut Butter, 1 tablespoon, 4g
• Pasta, 1 cup, 6g
• Chicken Breast, fish, meat, 2 oz, 21g
• nuts/ seeds, 1/4 cup, 7g
• Fruit, 1, 1g
• Veggies, 1/2 cup, 2g

How much protein are you getting in one day?

If you’re trying to lose weight, use your goal weight or a weight in between to get your protein requirements per day.

If you have any questions please feel free to contact me. getfit@energygroupfitness.ca

Cheers, Angie

Give yourself a full body workout in 60 minutes, your health is everything!

This program is thoroughly tested to make sure that when Group POWER Oct ’09 reaches you, the program is safe, effective, motivating & fun!

Let us at Energy Group Fitness help you de-stress, reduce body fat, and tone your body.

Get inspired and check out the what we’ll be up to at 9:30am on Sunday Oct 4th, enjoy!

See you at class!

Cheers, Angie

Add water

Good Morning,

I’ve been busy reading fitness blog, websites and magazines this week to see what new information I can share with you.  I found a blurb in this month’s issue of Women’s Health Magazine to combat muscles soreness after a killer workout.  According to a report in the Journal of Athletic Training adding water to an ice pack helps relieve muscle soreness quicker than just using an ice pack.  Joseph Dykstra, M.A., A.T.C says the colder the muscle tissue is the more relief you feel.

Next time your muscles are letting you know they are there, try using this ice & water combo.  I know I will!

Enjoy your day!

Cheers, Angie

Be Consistent

Good Morning,

I read an article the other day Develop A Running Strategy from Runner’s World.com which of course is applied to the runner’s but I as I read this article I really thought we could take the steps and apply them to everyday fitness.  They have 5 headings in the article:

1. do the minimal training needed for optimal results:
2. be consistant
3. balance hard efforts with rest
4. expect peaks and plateaus
5. practice & patience

Please read the article and see what you can take and apply to your fitness routine.

Have a great day!

Cheers, Angie

Shared via AddThis

Injury prevention

Strength Training for Runners | Active.com

Enjoy!

Angie

Shared via AddThis

What muscles are working to increase the upper body strength?

• Triceps: this is the muscle located at the back of the arm between the shoulder joint and elbow joint
• Latissmus Dorsi: large muscle located on your back about half way down
• Rhomboids: this is the muscle used to hold the shoulder blades (Scapula) together.  We work on posture while we are walking so we tend to stand a lot taller and straighter holding the shoulder blades together
• Anterior Deltoid: this muscles is located at the front of the shoulder.  We use this muscle to bring the arm forward.

Therefore, in a 60 minute walk we’re not only increase our heart rate and working out heart we’re also working on upper body strength.  This can be a big time saver for people who are short on time!

Energy Group Fitness offers 3 week sessions to learn how to Nordic Walk.  For more information please visit Energy Group Fitness Website.

Have a lovely day and weekend!

Cheers, Angie
Get fit, keep fit and have fun doing it!

1. “I don’t have enough time”
2. “It’s too inconvenient”
3. “Just don’t enjoy exercise”
4. Poor health
5. Lack of facilities and bad weather
6. Some people think they are too old

Do these sound familiar?  Do you hear yourself saying or thinking them or hear other people saying them? I certainly hear people saying these statements. Today there are so many options and choices for exercise, there is something for everyone.

Action for you today:  Assess your fitness routine: do you have on? what are you doing, how often, do you enjoy the exercise routine? Do you need a change?  How do you schedule your fitness time? Also access what you say to yourself about fitness. Are they positive thoughts/ negative thoughts?  Are you surrounded by people who are positive/ negative about fitness?  By gathering all this information you can see how/ why you do some of the things you do in regards to your health and fitness.

Have a lovely day!

Cheers, Angie
Get fit, keep fit and have fun doing it!

Have a great day and know that you really don’t need to start off with a 7 days workout routine!

Enjoy!

Cheers, Angie

A WOMAN’S WEEK AT THE GYM

If you read this without laughing out loud, there is something wrong with you.. This is dedicated to everyone who ever attempted to get into a regular workout routine.

Dear Diary,

For my birthday this year, my Husband (the dear) purchased a week of personal training at the local health club for me.  Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.  I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.   My husband seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.

MONDAY:

Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god – with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!!   Christo gave me a tour and showed me the machines.. I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring!  Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around.. This is going to be a FANTASTIC week-!!

TUESDAY:

I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT-!! It’s a whole new life for me.

WEDNESDAY:

The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn’t try to steer or stop. I parked on top of a GEO in the club parking lot.  Christo was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying.   My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other shit too.

THURSDAY:

Asshole was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn’t help being a half an hour late – it took me that long to tie my shoes.  He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny bitch to find me.  Then, as punishment, he put me on the rowing machine — which I sank.

FRIDAY:

I hate that bastard Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it.  Christo wanted me to work on my triceps. I don’t have any triceps! And if you don’t want dents in the floor, don’t hand me the damn barbells or anything that weighs more than a sandwich.  The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn’t it have been someone softer, like the drama coach or the choir director?

SATURDAY:

Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

SUNDAY:

I’m having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun — like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

Basically tea and coffee without any sugar or milk are the best. Zero calories and zero fat, yes caffeine but no calories.  If you have a 1oz cup of coffee from Tim Horton’s with 1 cream, 1 sugar you’ll end up with 75 calories and 3.5% fat.  These numbers can be changed with low fat milk, no sugar.  Now if you have a Vanilla Cappuccino from either Tim Horton’s or Starbucks the number of calories greatly increase to over 200 calories.  Again these numbers can be changed by having non-fat, low fat etc but the point is that a lot of extra calories and fat especially if you have one every day. This could add up to almost a 1/2 pound per week, not good if you’re trying to maintain or lose weight.  Have these types of drinks as a treat once in awhile instead of a reward because you worked out in the morning. 

If you are big into drinking lattes, cappuccinos or macchiato try drinking tea or coffee for a couple of weeks and see what happens.  

Have a great day!

Cheers, Angie
Get fit, keep fit and have fun doing it!

Here’s are some guideline of how much water you should be drinking:

• Before exercise: 20 to 30 minutes drink 8 ounces
• During exercise: 3 to 6 ounces every 10 to 15 minutes
• After exercise: 30 minutes drink 8 to 10 ounces 

Enjoy the day and stay hydrated!

Cheers, Angie
Get fit, Keep fit and have fun doing it!