energy – DeniseLalonde.com

Sometimes my life is like a movie…it can be a comedy, a horror show, a romantic love story, a tragedy… Whatever the case may be, my life is busy! And sometimes I find it necessary to push “pause” so I can RE-SET and move forward with passion, intention, and purpose. Finding balance is something I always strive for but is not easy to achieve. The fitness and nutrition industry is thriving and keeps me moving at a fast pace. It can be very challenging at times to meet the needs of my clients and maintain the high level of energy they deserve…it’s not easy to be always “ON”. I’m grateful that the summer months are quiet in my business. It gives me time to rest, recover, and re-charge. This week-end I was fortunate enough to carve out some time for ME as I attended the CanFitPro Conference in Toronto, with 15,000 fitness professionals from all over. I’m grateful for the opportunity to have spent three days with my industry peers and friends, and to workout with some very well known and respected leaders in my field. For three days I soaked up every bit of vibrancy and energy that I was immersed in, I learned some new skills, made some new friends, and had a lot of fun! I am reminded of how fortunate I am to be living the life I love, and loving the life I live. Every day I work with people, helping them to make lifestyle changes so they may become happier and healthier people and hopefully loving the life they live as well. It’s a privilege to share in the personal journey of another person and very rewarding to celebrate their successes along the way. Lucky me!

I’ve returned from this experience with new tools and ideas to share with my clients and renewed energy and enthusiasm to bring to every class I teach and client I train. Game on! I’m ready…are you!?

It’s important to push the “pause” button every once in a while…take time for yourself to RE-SET your mind and body so you can be the best you can be and give the most you can give every day. You are no good to anyone else if you are not good to yourself. Go ahead…push “pause”…you’re worth it!

Have a happy, healthy day!

Proper Nutrition will help fuel your workout and assist with the subsequent recovery and repair of tissues. The timing of nutrients in connection with your workout session is important!

Pre-workout fuel should consist of fast digesting carbohydrates for quick energy production. Incorporating protein or healthy fat depends on the timing of your pre-workout meal. If you consume protein and/or healthy fats too close to your workout, your body will be competing for the energy/blood/oxygen needed for digestion and energy/blood/oxygen required to meet the demands of exercise. Let your muscles have the fuel to power through your work-out by eating easily digested foods. Each person is different and you have to find the nutrient timing that works best for you. It is also important to keep in mind the intensity of your planned workout and thus the energy required to sustain the pace. Here is a general guide:
• Within 30 minutes – fruit is ideal
• Within 60 minutes – small meal of carbs and protein
• Within 2 hours – regular balanced meal of carbs, protein, healthy fat

Post-workout meals are to rehydrate, replace glycogen stores, and for muscle recovery and repair.
• Immediately after – water
• Within 30 minutes – carbs and protein (a protein shake is ideal here) AND then
• Within 60 minutes – regular balanced meal of carbs, protein, healthy fat

Important post-workout notes…
You have a 30 minute window of opportunity in which to maximize protein synthesis. The maximum uptake of amino acids by the muscles occurs during this time. The muscles need these amino acids for repair, recovery, and building. A good quality protein powder is the most bio-available protein source for this purpose…it’s easily digested and quickly transported to where it’s needed.

Eat the right foods at the right times for optimal results. Remember 80% of muscle development is in nutrition.

Eat strong!

Tag: energy

Pause…and RE-SET!

Pre and Post Workout Nutrition