Personal Trainer Encounter

I just realized that the title to this blog is a little intense.  I remember the whale encounter at sea world, and my encounter with a personal trainer was not that intense, but very informative.  I decided to post what I learned because I know that all my sisters are interested in health and fitness and what not so here ya go!  First I just sat down with her and asked some basic questions and this is what I got.

Depending on how many hours of sleep you get each night, determines how many small meals you should eat the next day.  I get about 7-8 hours of sleep a night so I need about 6-8 small meals a day.

Eating every 2-3 hours is ideal.  Like carrots and some triscuit crackers or an apple and peanut butter.

Carbs give you energy.  There are 2 kind of carbs though: Complex carbs are your whole grains and they stay in your system about 1-4 hours.  Simple carbs are your fast acting carbs that stay in your system anywhere from 10-30 minutes, these are your fruits.

Fiber you can get from your veggies and grains.

During the day you should eat rainbow foods: carrots, apples, banana's etc.
At night you should eat dark fruits and veggies.

For breakfast you should have: a complex carb, a simple carb, protein and fiber
Example: Cereal, banana, granola, and a protein shake.

After you work out you should have a quick fast acting simple carb, like a fruit or granola bar, and a protein shake.

1 1/2 hours before bed, you should have 1/2 a protein shake and another simple carb like an apple.

I told her that my goals were to stay tone, and maybe do a Figure show in the near future.  She helped me realize what I need to focus on to get the best out of my work outs:

10 minute warm up cardio
20-30 minutes lifting a certain muscle group
legs
chest and bi's
back and tri's
calfs and abs
20 minutes of cardio to end.

This is the routine I've started and it is killing me!  She taught me how you can turn your feet in order to work different muscles on your legs.  Turn toes out, in, and straight up and you work all sides of your legs, butt, and calfs.  After 2 days of this, my butt is on fire.  I can barely sit down.  And the best part about it is that you do just enough weight that you can handle, and only 10-12 reps s-l-o-w-l-y.  Holding each for 2-3 seconds.  What an impact that has!  I really hope I can meet my goals with this bit of help.  Please try it yourself.  And if you can't get to a gym, do body weight lifts where you just lift your legs and turn your toes each direction for 10-12 reps at a time.  I promise it'll have an affect!!  Enjoy!

Rei Hoff