Breakfast

 Now is the time to load up on carbs. Carbohydrates are energy for daily activities, and your blood sugar will be low after fasting all night.  Whole grain products are dense and more difficult to digest so they provide a longer more stable source of fuel. Think of this as putting gasoline in your engine.  Most of these choices are quick and easy to prepare when you are on the go.

  Pick 1:

-         1 cup of Kashi Go Lean Cereal with low fat milk and piece of fruit

-         2 Eggo frozen whole grain waffles

-         1 Jimmy Dean D-Light Turkey Sausage Muffin

-         1 cup of low fat  -or- Greek yogurt with ½ cup of berries

-         1 piece of toast with 1 table spoon of peanut butter

-         1 packet of instant oatmeal with a half cup of berries

-         2 eggs scrambled with peppers onions and 1 piece of toast

 

Lunch

A mix of protein and complex carbohydrates will keep you full throughout the day.  Each of these choices can prepared ahead of time and carried to work.

 Pick 1:

-          Turkey sandwich (2 piece whole grain bread, 3 slices of turkey, lettuce and mustard)

-         Amy’s Frozen Bean and Vegetable Burrito

-         ½ Peanut Butter and Jelly sandwich on whole grain bread

-         Mixed bean and corn salad with light Italian Dressing

-         Chop salad w/ turkey beast, beans, and carrots and balsamic

-         1 packet of instant oatmeal  and piece of fruit

-         Instant soup and pack of crackers

-        Grilled chicken sandwich w/ spinach and mustard on whole grain

Dinner

Focus on consuming proteins, vegetables, and heart healthy fats for dinner. Work on eliminating bread, rice, and pasta products during your weight loss program.  Whole grains have their place for breakfast and lunch, but are easily over-consumed and therefore should be saved for breakfast and lunch.

Pick 1:

-         3 oz of salmon and a spinach salad w/ chopped peppers and balsamic

-         Steamed shrimp and asparagus

-         3 oz of chicken breast or steak with steamed broccoli

-         Grilled steak kabobs w/chopped peppers and onions

-         Sliced chicken breast and a mixed green salad w/ light Italian dressing

-          Shrimp and mixed green salad with balsamic vinaigrette

Snacks

Snacks are vital to any good weight loss program.  It may be counter-intuitive to eat more often in order to lose weight; however this will help regulate your blood chemistry.  Remember more often does not mean more calories.  By eating every 3 hours your metabolism (rate at which your burn calories) will remain elevated.  Think of this as adding a log to the fire every few hours; the fire burns strong and evenly. If you were to dump a load of logs on all at once (a large meal) it would smother.  Keep snacks around all the time; in your car, desk, and even pocket. 

 Pick 1 for each snack in between meals:

-         1/4 cup of mixed nuts  -or-  trail mix

-         Polly-O String Cheese

-         Piece of fruit (apple, orange, banana, etc.)

-         Cliff bar  -or-  other similar nutrition bar

-         Carrots and peanut butter

-         Granola Bar

-         3 hard boils eggs (whites only)

Off to Florida

We want to wish the best of luck to Austin Knight and Adam Kolarek as they head down to Florida to begin Spring Training with their minor legue teams.

    

Austin Knight is a graduate of Boys Latin  who attended and played college ball for Palm Beach Jr. College. He was drafted by the Orioles last spring and played for the Aberdeen Iron Birds.                  

Adam Kolarek  is a graduate of Catonsville High School and attended the University of Maryland where he was drafted by the New York Mets and played last season for the Brooklyn Cyclones.

2010 Holiday Rowing Challenge

Congrats to all of our clients that helped us row more than 1,000,000, meters this holiday season. You all rock!

Rowing Board. You all made Dr. Evil very happy

Good Luck!

PerformFit would like to wish all of our college athletes good luck in their up-coming spring seasons.  We are confident that all of your hard work and dedication over the winter will pay off.  Play hard and have fun!

Goucher Lacrosse Team after a training session

Baltimore’s 1st annual Swim Across America

This was the first year Baltimore hosted Swim Across America, a 1 & 3 mile open water swim to raise money for cancer research. We had a beautiful day just of Gibson Island. The event was a huge success and 600 swimmers help raise almost $400,000 for the Sidney Kimmel Comprehensive Cancer Center at Johns Hopkins! Thanks to everyone who helped put together such an awesome event, and I can’t wait untill next year. For more information on an event near you and to donate visit  www.swimacrossamerica.com    

Diet, It’s all about timing

We believe a well-balanced diet is best. This means controlling the amount of carbohydrates, fats, and proteins you consume throughout the day. In order to eat properly you must first understand what these nutrients provide for your body. When you think of carbs and fats, think of energy. These are the gasoline for your engine (carbs=4 cals/gram, fats=9 cals/gram). These are your primary sources of energy for your daily activities (including workouts). That being said, you should load most of your carbs (oatmeal, cereal, bread, and other grains) and fats (nuts, cheese, and other dairy) earlier in the day (before 2 p.m.). Proteins (4 cals/gram) are the building blocks of muscle. Think of these as recovery from your daily activities. Load most of your proteins (lean meat, fish, and beans) in the evening with vegetables and greens. Strive for 5-6 small meals daily, 200-400 calories every 3 hours will do the trick.

How many calories should I be comsuming daily?

Controlling your diet can be very frustrating and confusing. There is a mass of information out there on the topic of weight loss and healthy eating. Sticking with our “keep it simple” theme, we have devised an easy way to calculate how many calories you should consume daily.

1) Find your metabolic rate - 10 calories per 1 lb. of weight. (ex. 180 lbs. = 1,800 cals/day)

2) To lose weight reduce caloric intake by 300-400 cals/day (ex 180 lb. = 1400 cals/day)

3) Record your diet in a notebook to track your progress and keep yourself motivated

This is not an exact science, however it is fairly close and extremely easy to calculate. Metabolic rate will fluctuate with age and activity level, but stick to your number and you will see results.