I have added a new page to my site. Although still under construction, You are now able to order quality supplements right off my site. Simply click on the link, this will redirect you to the PGN store.  If you are not sure what kind of supplements you should be taking, email me at brittafoster@aol.com I would love to help you know how to  support the hard work you have done in the gym :) 
 
When do you eat? Maybe breakfast , Lunch and Dinner. Maybe you get a snack or two in during the day.  Do you ever think about when you should eat in regards to working out?
There are certain times you should eat to fully support your work done in the gym.  Three Phases to be exact. The first phase would be the Energy Phase.  This phase takes place right before, and during your workout.  If you think about it,, you need energy to workout.  I know personally if I dont eat a good meal before i workout, I do not have enough energy to get a good workout in. This pre workout meal should consist of protien and carbohydrates.  BCAAs are important during workouts to help replenish the ones used while working out. They will replenish energy stores, and also help later while you muscles are repairing. 
    The second phase of nutrition would be a anabolic phase. Which is 45 mins right after your workout. This is the window you have to replenish what you have drained your body of. Your body is drained of all energy stores at this point, and need to be replaced quickly, to support repair and growth.  The best thing for post workout would be carbohydrates ( simple carbs), and protien. Simple carbs are the best at this time, as the insulin would speed up the path way for nutrients to get where the need to be.  The insuliln kind of acts as a jet, and takes the proper nutrients quickly to where they are needed. 
    The last phase is the growth phase.  This occurs after the anabolic phase all the way until the start of the next workout.  So its important to contiue your day with high quality protien and carbohydrate, because your body will contiue to repair itself, and get ready for the next workout .
     Im sure this might leave you with many questions about what should i eat then.  Just remember to fuel your workouts, to replenish your workouts, and to eat healthy throughout the day, in order to support healing and growth. Im hoping this gave you an idea of some important times you should eat.  My next blog may include more of what you should eat pre and post workouts.. I know we all struggle with finding healthy food for everyday lives,, but it can be done ...
So If I see you in the gym, I will be checking your gym bag for your post workout meal!  You better be prepared!

 
Sunday we returned from a week long vacation in Va and washington D.C.. I keep telling my husband, It wasnt really a vacation, it was more like a field trip.  I mean, taking 6 kids to D.C. and many historical places is not my idea of relaxing. We arrived in VA on a Sunday night around 10, only to have to get up at 4:30 in the morning to drive 3 more hours to D.C.  From there we walked, and walked, and walked some more.. I thought I was gonna pass out from exhaustion..  That was only day one :)
Now I did take the whole trip off from working out, and did not focus on my food. And when i weighed myself, just for the fun of it, I was down 5lbs.. I was excited!!  I ended taking one more day off after we got home to recoupe.  14 straight hours of driving will take it out of you, not to mention the 6 kids, and everything we tried to jam into a week. 
So yesterday started my first day back to the gym.  I am already sore.. It felt so good to know my body was responding to my workout.  I am ready to see some changes in my body, which means its time to get serious.
 A break every now and them can be a good idea. It gives our body and mind time to rest, and get ready for the next phase..
 I hope everyone is having a wonderful summer. For those with kids, I think there are only 4 more weeks till our routine is changing again.  I am looking forward to having a set schedule, instead of getting up when i feel like it.
So everyone enjoy your summer while it is still here. Get your workouts in, and eat healthy, and if you need a break , go for it. It could be the much needed break you need to spark your desire and want to back up. 
 
Its a holiday weekend! We all know what that means... FOOD!  It seems there are always obsticles placed in front of us,, just testing our strength.. Can I make it through the day without eating that piece of cake, or mac n cheese?  Or am I strong enough to pass on it, and move to the fruit, or salad?  There are obsticles everywhere in life, we just need to find a way around them. 
Prepare,,, If you are prepared to eat healthy, there should be no other excuse. Plan ahead, be ready for your favorite cake to be put right in front of you at the family get together.. Let others be aware of your choice to eat healthy,, this way some of the pressure can be taken off from you trying Aunt Ednas pound cake :).
Go for a walk... After you finish eating with your friends and family, take the dogs for a walk, or the kids for a walk.. :) Stay active, burn off some of the calories you just enjoyed.
Keep your regular eating schedule.  If you are eating every 3-4 hours ( which you should be :) ), Keep to your schedule.  Even if you ate way too much, have your next meal as you usually would, this will keep your metabolism running high and keep your body on schedule..  
Take your workouts outside,, Sometimes gyms will have different hours on holidays.  If this is inconvenient to you, go outside.. Run, bike, walk, do some interval training around the track.. Be creative, and have fun!!
Most of all, have a wonderfult time with your family :).  Happy 4th of July!