In this Issue

• Health & Fitness News
• Jennifer's Gems
• Fitness Q & A
• Recipe of the Month
• Fredericksburg Fitness Upcoming Events
• Exercise of the Month
• Keep in Touch

Health & Fitness News

Top Ten Nutritional Mistakes Made by Active People:

1. Skipping breakfast. Experts agree–skipping breakfast justmeans you’ll be hungrier later, which can make it more difficult to controlboth your diet and your weight.
2. Not eating before a workout. Providing the body with foodfor energy allows for a better, more productive exercise session. Try eatinga pre-workout meal consisting of carbs, a little fat and some protein.
3. Waiting too long after exercise to eat. Oneof the best things you can do to prepare for your next workout is eat a smallmeal that includes both carbohydrates and protein within two hours of your lastsession.
4. Replacing meals with energy bars or replacement drinks. Manyenergy bars offer little more nutrition than your average candy bar and replacementdrinks may lack adequate fiber. There’s really no substitute for healthywhole foods.
5. Eating white carbohydrates. Switchto the whole grain alternative. White carbs cause a spike in blood sugar whichinhibits weight loss.
6. Trusting the accuracy of dietary supplement labels and claims. Becausethe supplement industry remains largely unregulated, manufacturers can make unprovenand untested claims about their products. Do your homework before putting anythinginto your body.
7. Not consuming the right amount of calories for the amount of activity you do (i.e., too many or too few). Yourcaloric intake should be sufficient to support your active lifestyle, but notso abundant that weight control becomes a challenge.
8. Believing that exercise means you can eat whatever you want. Whetheryou exercise a little or a lot, you still need to follow a healthy, balanceddiet and watch you portion sizes.
9. Not drinking the right amount of fluids. Dehydrationcan be a serious problem, especially if you exercise in hot, humid environments.Drinking fluids before, during and after exercise will help you maintain adequatehydration levels.
10. Jumping on the latest diet craze in search of that elusive “edge.” It’stempting to believe there is some magic formula out there that will dramaticallyimprove our performance or lose weight. The best approach is to stick to thebasics: follow a healthy, balanced diet and exercise!
• Did You Know?

• People with flat feet may be more prone to having an exercise-related injury such as stress fracture than those with moderately arched feet. Researchers at the Naval Health Research Center in San Diego, Calif., and the Naval Hospital at Camp Lejeune in North Carolina studied 449 Navy SEALS and found that those with low arches were more likely to develop stress fractures. Those with tight calf muscles were also more likely to develop Achilles tendonitis, an inflammation of the tendon of the foot that connects the calf muscles to the heel of the foot. Experts suggest that regular flexibility training is effective for reducing the incidence of these injuries.

Jennifer's Gems

These three food items make for a great healthy snack.

1. Apples w/ Peanut Butter- High in fiber which will keep you satisfied longer. Make sure the peanut butter is all natural with no added sugar. 
2. Kalamata Olives-Their meaty texture and briny bite are just as satisfying as potato chips, but way better for you: 75 percent of the fat in olives is the heart-healthy monounsaturated kind. Ten olives pack 90 calories.
3. Eggs-Don't skip the yolk. One egg a day supplies 215 milligrams of cholesterol—not enough to push you over the 300-milligram daily cholesterol limit recommended by the American Heart Association. Plus, the yolk is a good source of iron, and it's loaded with lecithin, critical for brain health.  Also a good source of protein.

Fitness Q & A

Q:

Hi Jen!  Quick question for you. Besides swimming, what are some other exercises I can do in the pool?  Hope you are having a great day!

A:I haven't taught water exercise, just water safety and swimming lessons. I found this website which is very helpful in describing the exercises w/ images: http://www.womenfitness.net/fitinwater.htm Check it out!

Have a Question?  Email it to me at jen@fburgfitness.com andlook for the answer in the upcoming newsletter.

Recipe of the Month

Barbecue Pulled Chicken

Ingredients

1 8-ounce can reduced-sodium tomato sauce
1 4-ounce can chopped green chiles, drained
3 tablespoon cider vinegar
2 tablespoon honey
1 tablespoon sweet or smoked paprika
1 tablespoon tomato paste
1 tablespoon Worcestershire sauce
2 teaspoons dry mustard
1 teaspoon ground chipotle chile
1/2 teaspoon salt
2 1/2 pounds boneless, skinless chicken thighs, trimmed of fat
1 small onion, finely chopped
1 clove garlic, minced

Cooking Instructions

Step 1
Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.

Step 2
Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.

Step 3
Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.

Nutrition Information

Number of Servings: 8

Per Serving:

• Calories: 184
• Carbohydrate: 8 g
• Fat: 8 g
• Fiber: 1 g
• Protein: 20 g
• Saturated Fat: 2 g

Fredericksburg Fitness Upcoming Events

Exercise of the Month

Glute Bridge   

Step 1

Lie supine (on your back) on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise.

Step 2

Step 3

Step 4

Keep In Touch

We would like to hear from you. What would you like to see in the next newsletter? Email jen@fburgfitness.com