Team Fit Express Blogging it on Hump Day

Team Fit Express
Blog Post
July 25th, 2012

Happy Hump Day everyone!! It’s week 8 of the Samson’s Dropping Pounds for Hope Challenge!! Hard to believe it’s the last week!

Lessons from Lou
Working those triceps
You know those “triangle” push ups we do in boot camp, thatyou really don’t like doing? Well the American Council on Exercise (ACE) foundthey stimulated the triceps more than any other exercise tested. A close secondwas dumbbell kickbacks, and then bench dips. So guess what???? That’s right, wewill be doing a few more of those. Yeah!

Supplement Sense
There are two supplements you should be making sure you takeas part of your regimen for getting more out of your workouts. You should betaking some B-complex with B-6 and B-12 for a natural energy boost. Green TeaExtract has been shown to increase and promote fat burning in the body. You canfind these in most drug stores and even grocery stores.

 Lou’s Clues

Get a grip on grip
Next time we are doing Kettle Bell swings or plate pinches, don’t cut yourself short on those. Studies show these exercises not only buildup grip, which is good in many aspects of your life, but tone your forearms and can actually reduce pain in the wrists associated with exercise and wristloaded activities. 

Jena’s Jump on Nutrition

What to eat before you hit the gym?
Making the best selection for your preworkout meal will ensure that you have plenty of energy to get you through your next Samson’s butt-kicking training session.
The primary goals of the preworkout meal are to reduce muscle glycogen depletion, reduce muscle protein breakdown, and reduce post workout cortisol levels.

How Do You Do This?
A healthy combination of complex carbohydrates and lean protein.
Your goal when planning you preworkout meal should be to consume a significant amount of both carbs and protein, approximately 30 -90 minutes before your workout. For your protein, try chicken, fish, egg whites, or even lean ground beef. For carbs, try a lower glycemic option like brown rice, oats, or a sweet potato.
Sample Preworkout Meals
Sample 1:
1 scoop whey protein powder
½ - ¾ cup oats

Sample 2:
4-5oz chicken
½ - ¾ cup brown rice

Greek Yogurt Breakfast Wrap
¼ cup low-fat granola
6 oz plain non-fat greek yogurt (opt: mix in 1 tsp stevia and ½ tsp vanilla extract)
½ - ¾ cup berries
1 whole-grain tortilla wrap
Mix granola, yogurt, and berries and fill wrap…ENJOY!!