Tuesday, June 23, 2009

What's New and Noteworthy

Some announcements worth noting:

Rainy Day Make Up Class
When: Monday, June 29, 6am
Where: Wadsworth St., Pismo Beach
What: Get into the Zone, bring your iPod!
Who: 6am'ers, Punch Card'ers
But, you may also use it as a make up if you missed a class this session.
Perfect attendance but want an extra class? $10 fee covers the class.

Evening Bootcamp
Starting Tuesday, June 7!
Tu/Th 5:30 -6:30 pm
Take this class exclusively, or add on to your existing schedule!
Bootcamp is now available 5 days per week!!

Bootcamp Break begins Monday June 29-July3

NEXT 4-week Session begins:
July 6
Sign up now!!
Welcome Jeff Tolle, certified instructor,
to
CIA Bootcamp's Instructor Staff!

Wednesday, June 10, 2009

How Much Water Do You Need??

Lets see what they are saying now!

The Institute of Medicine published its Dietary Reference Intake for water in Feb. 2004. The committee explains that drinking fluids represents about 81% of total water intake, with 19% of water being provided by foods. So, the recommendation for actual fluid intake is 3.0 liters for men and 2.2 liters for women. Since 1 liter = 33.8 fluid ounces, men are advised to drink 101.4 fluid ounces, or 13 cups (a cup is 8 fluid ounces) of drinking water and other beverages per day, and women are advised to drink 74.4 fluid ounces, or 9 cups, per day.

Mention the word "water" to Nancy or I if you read this and we will mark you down for a point!

Monday, June 8, 2009

How to Cut Back on your daily consumption of sugar

It is more important to reduce the amount of sugar consumed daily than it is to compare one product with another. Here are some startegies that you can try:

Eat a piece of fruit instead of drinking a glass of juice

Drink water, seltzer or nutrient-rich (low-fat) milk instead of soft drinks

If you do choose to drink fruit juice, dilute it with water

Avoid sports drinks unless you are training or competing

Skip beverages like lemondade, "fruity" drinks or sweetened cocktails

When reading product labels, watch out for ingredients like high-fructose corn syrup, fructose, sucrose, fruit juice concentrates and any other added sugars.

Thursday, June 4, 2009

Build the PErfect Snack

Fiber, Fluid, and Protein:
3 essential ingredients for a diet-friendly and hunger-squashing snack!

To create the perfect combo, choose one item from each column below.

Fiber and Fluid + Protein
Pear Almonds
Baby Carrots Hummus
Celery Almond Butter
Kiwifruit Walnuts
String Beans Low-Fat Cheese
Apple Peanut Butter
Red Bell Pepper Slices Greek Yogurt

Email us your favorite combo from above!
Email us some ideas of your own! Please share!
info@ciabootcamp.com

Tuesday, June 2, 2009

Got Milk?

Great News!!
Something we've all got in our frig, probably, is actually good for us AND our kids!! Milk!

Milk provides the fuel you need when you are active, and the fluids, nutrients, and protein to help REFUEL after a workout!

There's has been growing interest in milk as a fitness drink, ESPECIALLY after exercise. In fact, research is showing that chocolate milk (low or non-fat preferably) may be just as effective as certain commercial sports drinks in helping athletes refuel muscles after a workout.
Other benefits include:
*reducing exercise-induced muscle damage and may have an advantage when it comes to building muscles after exercise.
*may be a better choice for hydration after exercise compared to certain beverages, replenishing electrolytes and fluids.

Penny-for-penny, no other post-exercise drink contains the full range of vitamins and minerals found in milk.