Great week so far!

Wow! week 3 already!

Time is flying by!

Monday was a great start to the week with some fabulous faces! We started the goal trackers and are well on our way with our first 2 week goal! If I haven't gotten to you yet do not worry I will catch you soon enough! Judi is away on vacation and we send our best wishes as she has a drink for each one of us!

Tuesday was filthy 50's and I have to say WOOHOOOO! you guys kicked it's butt! congrats to Pam for making it through the entire workout! And so many of you so close to completing!

I want to officially welcome Sheryl to the group! You did amazing Sheryl and we look forward to having you join us!

Topic up last night was Pre Workout Nutrition!

A hand out was given out and if you have any questions please do not hesitate to ask!
Here is a brief overview:


BENEFIT'S

1) More Energy During Workouts – Filling up your glycogen stores (body’s energy tank) before a workout can help improve your energy levels significantly during a workout. If you have a very low carb diet, an intense workout can turn out to be very difficult to handle because glycogen stores are low. Energy levels are also affected by sleep patterns, when you have the most energy during the day, and hydration to name a few.

2) Protect Your Hard Earned Muscle – When you workout hard, especially with heavy weights, the body is in a catabolic environment, which can break down muscle tissue to use it as energy. A solid pre-workout meal can prevent muscle breakdown and improve energy repair and recovery.

3) Increased Muscle Growth – Eating protein during your workout meal can help slowly release amino acids into your blood stream, which can promote protein synthesis. If you are breaking down muscle and eating enough calories, muscle growth can be improved.

IDEAS

• Oatmeal with Whey Protein Mixed In (great if you have a sensitive stomach)
• 2 Whole Eggs, 2 Egg Whites, Peppers, Onions, Low fat Cheese,
• Grapefruit/Oatmeal
• Turkey Wrap with veggies (add carbs as needed)
• 6 Ounces Grilled Chicken with yam and asparagus

Onto Thursday! we will have a guest out I believe her name is Jen!

Also just as a reminder Monday family day is a holiday! you had the times scheduled i'm curious to see what you do with it ;o)