310 Running launches its newly developed dryland conditioning program at ReVive Fitness - ask for further details.
BluePrint Hockey School has now partnered with Revive Fitness for all of their dryland training and instruction. BluePrint has decided to partner with Revive because of our long standing reputation of quality results, instructors in our community and focused specilized training targeted specifically to ice hockey players.
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Nutrition Tips
CREATE A FOOD JOURNAL: write down everything that you eat as well as the time.
REMOVE TEMPTATION: go through your cupboards and remove all processed, refined, preservative laden foods from your supplies. Stock up with whole foods, organic, fresh produce, and natural sweeteners (Agave Syrup, Maple Syrup, Cane Sugar). If the packaging has more than 3 items that you can't pronounce - then don't buy it!
BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY: Your mother was right! Don't skip breakfast, your metabolism needs to be fired up in order to work and continue to run over the course of the day, providing energy continuously for your body and mind. Eating Oatmeal for breakfast actually burns an additional 200 calories per day, just because your system has to work to utilize it.
SMALLER PORTIONS MORE OFTEN: Eating regular small portions over the courseof the day - helps to regulate blood sugar levels - which reduces the cravings and the needs to binge. 300 calories every 3 -4 hours will keep you feeling satisfied over the course of the day.
DON'T ELIMINATE CARBS: carbs are not just bread and cake, they are fruits, vegetables, dairy, and whole grains which contain nutritients for digestive (Vitamins and minerals - and enzymes when eaten in raw state) as well as soluble and insoluble fiber which is eseential for good health. Eliminate the bad carbs, like refined processed breads, cookies, cakes, and other products that offer no nutritional value. Increase your SIMPLE CARBS - (Fruits, and Vegetables) and FIBRIOUS CARBS - (Oatmeal, quinoa, brown rice, legumes (Beans), wheat berries, barley and millet etc.)
4 - 1 Ratio: Carbs should be 4 to one for protein for optimal health results, too much protein can put a strain on your liver especially as we age.
HOW MUCH PROTEIN? THE Recommended Daily Allowance for Protein intake is .8 gm per kg of weight. However most will agree that this is a low amount set for a sedentary lifestyle. if you are active and exercising - it should be increased to 1.2 - 1.8 kg. Your weight in pounds is divided by 2.2 to determine your weight in kg.
Example: 150 lb female who is a regular exerciser and lifts weights
DRINK WATER: The brain gets hunger and thirst confused, as the thirst signal is weaker than hunger. Many of us walk around partially dehydrated all day long thinking that we are hungry. Beverages like coffee and caffeinated drinks are diuretics which can actually make you even more dehydrated.
YOU HAVE TO EXERCISE : Fitness and nutrition go hand in and. The magic numbers according to recent studies are 50 mins of exercise 4 days a week. Exercise that increases your heart rate, and requires you to focus to complete. If you can talk while you are exercising then you are NOT developing endurance or stamina for better results. We hate to do laundry - but it is a necessary event that must occur.
IGNORE THE SCALE: The scale is NOT an accurate depiction of your body. Measurments are. if you are balancing fitness and nutrition - then you will SEE THE INCHES GO DOWN, lose 20 pounds or lose 2 sizes? You decide, especially if you are losing 2 sizes and looking lean and healthy...
