Hydration and Sports Nutrition For Your Workouts

Hydration and Sports Nutrition For Your Workouts

With the hot summer months upon us, if you’re doing any form of exercising (which hopefully you are), consider these strategies for hydration and sports nutrition to help you get the most out of your workouts and for a healthier you.

Regular exercise is an important part of health and fitness, but did you know that what you ate last night for dinner and for breakfast this morning can have a huge impact on the quality of your workout today?

Proper hydration and sports nutrition will ensure your diet will efficiently fuel your workout routine and help optimize athletic performance.  Here are the important pieces of a healthy training diet that supports athletic performance.

Smart Hydration For Your Workouts

The human body is made up of 60% water with fluids that help maintain normal body temperature and deliver energy and nutrients to hardworking muscles.  An adult loses about 2 liters of fluid per day, and failure to replace these lost fluids raises the risk of dehydration.  So it’s recommended at a minimum, to drink half of your body weight in ounces per day of water for properl hydration. Also, drink an additional 8 ounces of water for every 25 pounds  carried above your ideal weight.

It’s essential to stay hydrated so you can perform better and push through your workout. Here it is broken down to make sure you’re getting the fluids that your body needs.  Pre-hydration begins with three cups of fluid in the hours leading up to your workout to assure normal levels with the goal to prevent dehydration from happening in the first place. 

During your workout, hydration with cool liquids early and often helps to prevent dehydration, electrolyte imbalances, and to minimize negative effects on athletic performance. In hot and humid conditions, you should drink even more fluids for every 15 minutes that you exercise. If exercising exceeds 60 minutes, use a healthy sports drink like Performance that can replace both fluid and muscle glycogen stores.

Re-hydration after your workout is important to enhance the recovery process. In the hours after exercise, try to re-hydrate with another two cups of fluid for every pound of weight lost during your workout.

Nutrition For Your Workouts

• Choosing complex carbohydrates is always a good choice with maximum health benefits.

• Protein Is Essential: Protein is a must for increasing muscle mass and strength, as well as for recovering from prolonged exercise. I recommend this Non-GMO Protein.

Try to consume a balanced intake of fluids and protein within 30 minutes of your workout routine to maximize hydration, muscle repair and rebuilding, and muscle and energy refueling.

• Vitamins and Minerals: Since you can’t consume all the nutrients your body needs through the foods you’re eating, I recommend these Essential Vitamins & Minerals.

Stay fit this summer with timing the consumption of food with proper sports nutrition and hydration before, throughout your exercise session, and after your workouts to significantly improve hydration, energy, and recovery.

Boost Your Metabolism and Burn More Fat

Boost Your Metabolism and Burn More Fat

Metabolism is the key to weight loss, and all you need to know is the higher your metabolism, the more calories you’ll burn.  How do you boost your metabolism and burn more fat?  Your metabolic rate is influenced by your genetics, but exercising and watching what foods you eat can really boost your metabolism into high speed.

Not all exercises are created equal when it comes to boosting your metabolism, so you must choose the best ones to obtain this goal.  You’re looking for exercises that do three things: burn calories during the workout, burn more fat and additional calories directly after the workout, and exercises that increase lean muscle mass which will then help you burn more calories and boost your metabolism.

Exercises To Boost Your Metabolism and Burn More Fat

When you do an endurance workout that has a steady speed throughout, such as cardio machines for 45 minutes plus, you are burning calories, but you’re not going to get the burning of calories afterwards or building of muscle mass, so this only meets one requirement and is not the best choice to boost your metabolism.

Interval Training is a type of cardio workout where you push yourself at a higher intensity for a short period of time and then recover at a slower intensity of exercise. This will help you burn calories during the workout as well as give you burning of additional calories after your workout.

Strength Training or lifting weights is one of the best choices for boosting your metabolism because it helps you burn more fat and calories during and after your workout, and it helps increase your lean muscle mass. Time For Change Personal Training uses a combo of Strength Training and Interval Training to help you boost your metabolism big time and burn more body fat.

Foods To Boost Your Metabolism and Burn More Fat

Don’t waste your time working out if you’re going to miss the crucial step of feeding yourself the right foods.  A good workout and healthy diet go hand in hand, so you’ll need a variety in your healthy diet.  At a minimum, drink half of your body weight in ounces of water daily.

If you’re needing guidance on choosing the right exercises for the best benefit and what nutrition will help you lose weight, then click on the contact me tab above to get on the right track with your health!

What is your Body Mass Index?

What is your Body Mass Index?

Body Mass Index or BMI is a number calculated from a person’s height in inches or meters and weight in either pounds or kilograms, depending which measuring system you use.

BMI can be an alternative for direct measures of body fat, and can be used as a screening tool to identify possible weight problems. However, please note that Body Mass Index is not a diagnostic tool. To determine if excess weight is a health risk, you would need to see a healthcare provider that would perform other assessments.

Your BMI acts as an indicator of overall body health by classifying your weight into a certain category of either underweight, healthy weight, overweight, or obese. This number will help in letting an individual know how their weight may lead to certain health problems.

How Do You Figure Your Body Mass Index?

First, you want to measure your height and weight, then plug the numbers into the formula below.

How Does My Body Mass Index Compare To Others?

Next, check your personal BMI result in the following scale (this scale is only for adults over 20, for children and teens, the interpretation of BMI is both age- and sex-specific):

• A BMI of less than 18.5 indicates you are underweight for your height.
• A BMI between 18.6 and 24.9 indicates you are at a healthy weight.
• A BMI between 25 and 29.9 suggests you are overweight for your height.
• A BMI of 30 or greater indicates obesity. If you are overweight and especially if you’re obese, consult a doctor about starting a weight loss program and exercise regimen. Then start an exercise program and start losing weight with the help of Time For Change Personal Training services.

Body Mass Index does not account for muscle mass. For example, a short individual who has a large muscle mass would be considered obese. So use the BMI number as a guideline only, not an absolute.

The BMI ranges are based on the relationship between body weight and your risk for several diseases and health conditions, including some of the following:

• Hypertension
• High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides
• Type 2 diabetes
• Coronary heart disease
• Stroke
• Gallbladder disease
• Osteoarthritis
• Respiratory problems and Sleep apnea
• Endometrial, breast, and colon cancer

The main thing you want to look at with all of this is what category do you fall into? If you are underweight, you need to see a physician to find out what is going on that you are not gaining weight or might have an eating disorder.

If you are in the overweight or obese category, you need to do something about your health. You‘ll be at risk for one or many of the unhealthy diseases listed above. It’s never too late, you can start at any time, and you just have to decide.

So give it a try and see what your Body Mass Index is on the scale, you might be surprised. And remember, its just a tool to use to give you an idea of what category you might fit into. What are you waiting for? See how you might need to make a change in your health.

For more info on how you could benefit from a personal trainer to improve your health, contact Tracy Rewerts, NASM CPT, and click on Time For Change Personal Training Services. It’s Time For Change – start today!

Firestone CO Personal Trainer | Firestone, CO Personal Training

Firestone CO Personal Trainer | Firestone, CO Personal Training

Are you looking for a Personal Trainer in Firestone, Colorado? If so, Time For Change Personal Training Is Here For You!

Time For Change Personal Training is a mobile personal training company that services Firestone and the surrounding areas,  traveling to your home, place of business, or local park to help you get in shape and improve your overall health. Offering mobile personal training one-on-one, group fitness, and nutritional consults.

Tracy Rewerts, Certified Personal Trainer in Firestone, CO, Helping You Lose Weight, Boost Your Metabolism, Improve Your Strength, and Tone Your Entire Body.

Tracy Rewerts, NASM Certified Personal Trainer in Firestone, Colorado is here to:

• Help You Get Fit –I’m a personal trainer that will provide you with the proper tools and everything you need, so you can get in shape and have the fit body you want. I’ll help you lose weight, gain lean muscle mass, improve your metabolism, energy, strength, balance, and flexibility.
• Help With Nutrition – What we fuel our bodies with will dictate how we feel and function throughout the day, and how our bodies recover at night. Discovering why and how to improve your nutrition is the base that all your other fitness goals will be built upon.  80% of your fat loss goals are based on your nutrition.
• Help Motivate You – Many people show up to the gym, health club, or rec center, just to go through the motions of a boring, low energy workout. If you want to get the results you want and get in shape, you need to work, and work as hard as you can. As your personal trainer, I’ll motivate and push you to the point where you need to be pushed individually.
• Help Guide You – There are many people out there who exercise, but are typically doing the wrong exercises for them and doing them wrong.  This often leads to injury and being unable to do a fitness regimen at all, or function properly on a daily basis.  I’ll show you the most effective exercises that will give you the results you need, in a safe manner.  I’ll give you the direction you need to help you with your nutritional needs as well.
• Help Keep You Accountable – I’ll help to make sure you show up for your workout, and hold you accountable to your fitness goals and to yourself.  No one can do this for you, you must make the decision to say, “It’s Time For Change”, and take action.
• Help You Feel Great About Yourself – When you feel great about yourself, it boosts your self-esteem, which in turn helps you to be less stressed, and improves your health.

So, if you’re looking for Personal Trainer in Firestone, CO, or the surrounding areas, I can meet you where you’re at.  Click the Contact tab to get in touch with me or click on the Time For Change Personal Training Services tab to find out more.

To Your Health,

Tracy Rewerts, NASM CPT

Firestone Personal Trainer

Time For Change Personal Training

Firestone Personal Trainer serving 80520, 80530, 80542

Erie, CO Personal Training | Erie, CO Personal Trainer

Erie, CO Personal Training | Erie, CO Personal Trainer

Are you looking for a Personal Trainer in Erie, Colorado? If so, Time For Change Personal Training Is Here For You!

Time For Change Personal Training is a mobile personal training company that services the Longmont and surrounding areas, traveling to your home, place of business, or local park to help you get in shape and improve your overall health. Offering personal training one-on-one, group fitness, and nutritional consults.

Tracy Rewerts, Certified Personal Trainer in Erie, CO, Helping You Lose Weight, Boost Your Metabolism, Improve Your Strength, and Tone Your Entire Body.

Tracy Rewerts, NASM Certified Personal Trainer in Erie, Colorado is here to:

• Help You Get Fit –I’m a personal trainer that will provide you with the proper tools and everything you need, so you can get in shape and have the fit body you want. I’ll help you lose weight, gain lean muscle mass, improve your metabolism, energy, strength, balance, and flexibility.
• Help With Nutrition – What we fuel our bodies with will dictate how we feel and function throughout the day, and how our bodies recover at night. Discovering why and how to improve your nutrition is the base that all your other fitness goals will be built upon. 80% of your fat loss goals are based on your nutrition.
• Help Motivate You – Many people show up to the gym, health club, or rec center, just to go through the motions of a boring, low energy workout. If you want to get the results you want and get in shape, you need to work, and work as hard as you can. As your personal trainer, I’ll motivate and push you to the point where you need to be pushed individually.
• Help Guide You – There are many people out there who exercise, but are typically doing the wrong exercises for them and doing them wrong. This often leads to injury and being unable to do a fitness regimen at all, or function properly on a daily basis. I’ll show you the most effective exercises that will give you the results you need, in a safe manner. I’ll give you the direction you need to help you with your nutritional needs as well.
• Help Keep You Accountable – I’ll help to make sure you show up for your workout, and hold you accountable to your fitness goals and to yourself. No one can do this for you, you must make the decision to say, “It’s Time For Change”, and take action.
• Help You Feel Great About Yourself – When you feel great about yourself, it boosts your self-esteem, which in turn helps you to be less stressed, and improves your health.

So, if you’re looking for Personal Trainer in Erie, CO, or the surrounding areas, I can meet you where you’re at. Click the Contact tab to get in touch with me or click on the Time For Change Personal Training Services tab to find out more.

To Your Health,

Tracy Rewerts, NASM CPT

Erie, CO Personal Trainer

Time For Change Personal Training

Erie, CO Personal Trainer serving 80516

Longmont Personal Trainer | Longmont Personal Training

Longmont Personal Trainer | Longmont Personal Training

Are you looking for a Personal Trainer in Longmont, Colorado? If so, Time For Change Personal Training Is Here For You!

Time For Change Personal Training is a mobile personal training company that services the Longmont and surrounding areas,  traveling to your home, place of business, or local park to help you get in shape and improve your overall health. Offering mobile personal training one-on-one, group fitness, and nutritional consults.

Tracy Rewerts, Certified Personal Trainer in Longmont, CO, Helping You Lose Weight, Boost Your Metabolism, Improve Your Strength, and Tone Your Entire Body.

Tracy Rewerts, NASM Certified Personal Trainer in Longmont, Colorado is here to:

• Help You Get Fit –I’m a personal trainer that will provide you with the proper tools and everything you need, so you can get in shape and have the fit body you want. I’ll help you lose weight, gain lean muscle mass, improve your metabolism, energy, strength, balance, and flexibility.
• Help With Nutrition – What we fuel our bodies with will dictate how we feel and function throughout the day, and how our bodies recover at night. Discovering why and how to improve your nutrition is the base that all your other fitness goals will be built upon.  80% of your fat loss goals are based on your nutrition.
• Help Motivate You – Many people show up to the gym, health club, or rec center, just to go through the motions of a boring, low energy workout. If you want to get the results you want and get in shape, you need to work, and work as hard as you can. As your personal trainer, I’ll motivate and push you to the point where you need to be pushed individually.
• Help Guide You – There are many people out there who exercise, but are typically doing the wrong exercises for them and doing them wrong.  This often leads to injury and being unable to do a fitness regimen at all, or function properly on a daily basis.  I’ll show you the most effective exercises that will give you the results you need, in a safe manner.  I’ll give you the direction you need to help you with your nutritional needs as well.
• Help Keep You Accountable – I’ll help to make sure you show up for your workout, and hold you accountable to your fitness goals and to yourself.  No one can do this for you, you must make the decision to say, “It’s Time For Change”, and take action.
• Help You Feel Great About Yourself – When you feel great about yourself, it boosts your self-esteem, which in turn helps you to be less stressed, and improves your health.

So, if you’re looking for Personal Trainer in Longmont, CO, or the surrounding areas, I can meet you where you’re at.  Click the Contact tab to get in touch with me or click on the Time For Change Personal Training Services tab to find out more.

To Your Health,

Tracy Rewerts, NASM CPT

Longmont Personal Trainer

Time For Change Personal Training

Longmont Personal Trainer serving 80501, 80502, 80503, 80504