Training to build strength and lean muscle mass requires that you adjust your diet to fuel your body's endeavors.  You will need to consume enough calories to support the workout and build muscle, while nourishing your body as well.

Carbohydrates are the most obvious part of your diet, as they are your body's energy source.  You'll need to ditch the low-carb diet if you want to put on muscle, as your body's ability to fuel muscle contractions is dependent on your body's glycogen (this is what carbohydrates break down to) stores.  The harder your muscles work, the more glycogen they will need.  Be sure to get your carbohydrates from whole grain sources.  Not only will your body be able to process the carbohydrates more easily, but they will also absorb more nutrients from whole grains that from processed products.  To determine how many carbs you should consume, consult a nutritionist, or use the following equation: 3.6gr carb x body weight (lbs) = recommended grams per day of carbs.

Protein is the building block of muscle tissue, and you'll need to consume more than usual if you want to put on muscle.  The daily recommended amount of protein for strength training is about 6/10 to 8/10 grams for each pound of body weight.  Choose a variety of protein sources, looking for those with other health benefits.  Fish, for example, contains a high quality protein, and also provides the body with much needed EHA and DHA fats.  You may be familiar with those kinds fats as Omega 3, 6, and 9.  Fat is an essential, if very small, part of your diet.

As often as possible, get your nutrients from the foods you eat.  An actual meal should also be choosen over a meal replacement drink or food bar.  However, energy bars and sports drinks that provide electrolytes and carbohydrates do come in handy, especially during workouts longer than an hour.  Be sure to consume both protein and carbs after a workout to help build muscle and replenish your body's glycogen supply.  Be sure that you drink plenty of water.  For every quarter hour of exercise, you want to have one glass of water.  You can weigh yourself before and after your workout to determine your body's water loss.  For every pound lost, you should drink sixteen ounces of water.
Walking is one of the best activities you could add to your exercise regimen, hands down.  In part, this is because it is one of the safest ways to excerise, as it is relatively low impact and low risk.  The difference in wear and tear on your lower legs between walking and running is quite significant.  For people just starting out as well as for for older folks, walking is a great way to start exercising in a manner that is both gentle and sustainable.

Studies on walking have shown that a half hour walk each day can lower your risk of adult onset diabetes.  Because walking is cardiovascular exercise, it lowers te blood pressure, raises the amount of HDL cholesterol (that's the good kind) and ultimately reduces your risk of having a heart attack.  It is also recommended to lower the risk of stroke, arthritis, bone loss, and depression.  Walking can also play a role in weight loss.  For those who want to lower their body fat, or control their weight, walking several times each week is an easy way to do just that.

Walking strengthens muscles and builds up the bones that they attach to.  Women who walk reduce their risk of developing osteoporosis.  Because walking strengthens the muscles around bones, it can also help ease arthritis pain.  To build muscle through walking, vary your course, adding in hills or increasing speed.  For the best effect, you want to walk quickly enough to increase your heart rate and breathing, but not so fast that you can't talk. 

As with any kind of exercise, it is important to stretch your body out before and after you walk.  Don't forget your upper body- your arms, shoulders and back are all involved too!  Drink plenty of water to stay hydrated.

For a healthy, non-alcoholic holiday drink, try this delicious cranberry apple cider recipe from Everyday Health (www.everydayhealth.com):

Prep Time: 10 mins Cook Time: 2 h 30 mins Total Time: 2 h 40 mins

Ingredients:
  • 6 inch(es) cinnamon sticks, broken
  • 1 teaspoon allspice, whole
  • 4 cup(s) apple cider
  • 4 cup(s) cranberry juice, low-calorie
  • cranberries, fresh 
Recipe Tip: Cook 5 to 7 hours (low), or 2 1/2 to 3 1/2 (high).

Preparation:

1. For spice bag, cut a 6- or 8-inch square from a double thickness of 100%-cotton cheesecloth. Place cinnamon and allspice in center of cheesecloth square. Bring corners of cheesecloth together and tie with clean cotton string.

2. In a 3 1/2- to 4 1/2-quart slow cooker, combine apple cider and cranberry juice. Add spice bag to cider mixture in cooker.

3. Cover and cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2 1/2 to 3 1/2 hours. Discard spice bag. Ladle cider mixture into cups. If desired, garnish with skewered fresh cranberries.

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Taking a hike or bike ride during the winter month offers some clear advantages.  You'll have much greater visibility during cold weather which means you'll be treated to views you wouldn't otherwise be able to enjoy.  Of course, there's also the health benefits of being outside and active during the festive holiday season, which seems to revolve around a lot of delicious food.  Before you head out on that hike however, take the time to properly warm up.  Here are a few tips to keep your muscles limber and injury-free:

  • Hold each stretch for fifteen to thirty seconds.
  • Move into a stretch slowly and only go as far as you comfortably can.
  • Stretch before AND after your walk or ride.
  • In a hurry? Just stretch your calves, quads, hamstrings, neck, and shoulders.
  • Alignment is more important that flexibility:  don't force a stretch.
  • Listen to your body: if it hurts, back off to a less strenuous position.

 
In This Issue:

Training Updates
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Relieve Stress and Tone with a Desk Workout

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Healthy Weight Management for the Holidays

If you're looking for a little help keeping your waistline from expanding to Santa-like dimensions this holiday season, the best way to do that is to focus on staying healthy.  Diets can feel like self-denial, while a new-found commitment to living healthily can be a great way to increase your self-awareness and encourage yourself to make better holiday choices. 

Here are a few tips to keep sane (and slim) this holiday season:

  • Don't deny yourself special holiday treats, simply help yourself to a small serving and stop after one.
  • Be realistic:  this is not the time to lose weight.  Goal for maintaining your weight instead.
  • Move around:  take a walk with your family after dinner, rather than crashing out on the couch.  Pick a parking spot further away from the store to get some exercise, or do a few laps around the mall before you start shopping.
  • Stick to your exercise routine:  feeling festive is no reason not to hit the gym.  In fact, it will be a lot easier to eat that cookie or have a glass of eggnog if you know that you'll be sweating it off in spin class the next day.
  • Trying talking rather than eating- if you strike up a conversation at a holiday party, you're less likely to find yourself grazing at the food table.
  • Learn to say no- if you don't want to eat something, go somewhere, or do something, you have the right to decline.  Be kind and courteous while respecting your own needs and desires.
  • Have a snack at home: before you head out, eat a healthy snack- a handful of nuts, a bowl of fruit and granola with yogurt, etc.  This will keep you from falling prey to sugary holiday foods when what you really need is sustenance. 
  • Avoid temptation:  don't sit next to the desert table or leave cookies and candies out and about where you'll be tempted.  If you get something unhealthy as a gift, share it with others or take it to a potluck.
  • If you're going to be on the road, pack some healthy snack options.
  • Offer to bring a salad or a healthy side to potlucks.  That way, you know there will be a least one healthful item available.
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