Tracey will be traveling next week to rehearse for her next fitness
DVD. We'll be posting pics of the rehearsal. Be sure to sign up in the
space on the right of this page if you would like to receive email
updates of new posts.
As you
know, Tracey is training for her upcoming DVD. Her co-stars are experts
in their field. Her respect for them plus her desire to bring you an
amazing workout is causing her to be very careful with her training
program. A lot of us don't like to think about this, but that includes
nutrition.
What we eat not only
fuels our workouts, it fuels our lives. Nutrition is important if we're
going to get the most out of our workouts. And those workouts get us in
shape to enjoy life. That's what it's all about, right? Fit by Tracey is
here to make you fit for life.
Both
protein and carbohydrates are necessary to get the most out of your
workout. Glycogen gives you the energy for exercise and amino acids help
to reduce fatigue.
If you're
planning a long cardio workout, having complex carbs such as oatmeal,
whole wheat bread, or other whole grains about 60 to 90 minutes before
your workout will help you have the endurance you need. Having simple
carbs (sorry, I don't mean cake or candy) like fruit and/or protein in a
drink 15 to 30 minutes before exercise will give you quick energy. The
carbs can also reduce the amount of glycogen used during exercise, and
the protein can increase the amino acids that are delivered to the
muscles. That means you will have prolonged energy too.
What
you eat after your workout is also important. Replenishing glycogen
within 90 minutes after your workout will help your muscles begin to
repair and will restore your immune system. Of course protein is
necessary for maintaining healthy muscle mass. The best post workout
meal or drink is a combination of quick to medium digesting
carbohydrates and quick digesting protein. Good news - current research
shows that chocolate milk is a great recovery drink.
Don't
forget to drink plenty of water during and after your workout to
replenish the fluids you lose. And round out your diet with healthy fats
like nuts, salmon, eggs, avocados, and olive oil.
These are just some tips. Please don't stress about it. Fit by Tracey is also about making fitness fun. So enjoy the journey.
Here's a sample of a breakfast that Tracey eats during training:
1 slice ww toast (light whole wheat)
1 egg (fried in Pam cooking spray)
1 oz light jalepeno cheddar cheese
2 cherry tomatoes sliced
1 oz spinach
*fry egg, melt cheese, add tomato and spinach and put on toasted bread
Be watching for more recipes.
Tracey is 40, fit, and fabulous!! Happy birthday, Tracey!
