The Fuse Fitness

Q: Which should I do first, cardio or weights? A: As with almost everything fitness-related, the answer depends on your goals! However, for the MOST part, people will get added benefits if they put strength training first.... Here are two reasons why: You’ll be stronger and less fatigued when you do weight training first, which can improve your workout performance. This could also help you avoid injury related to being pre-fatigued before you start your workout! Doing cardio last has an added benefit. A study done by the American Council on Exercise found that when people did cardio after strength, their heart rates were higher than they were when they did cardio first. That means they didn’t have to work out extra hard to get their heart rates up into their cardio training zone. PLUS: Because the body uses up stored carbs as fuel for the strength workout, there’s a slight boost in the amount of fat burned during the cardio session. Which do YOU do first!? Are you going to change it up now that you are in-the-know? Let me know below REFERENCE: https://www.acefitness.org//cardio-or-weights-first-cardi/

Q: Every afternoon I get tired and hungry! What should I do? A: There are a couple things to try! First, make sure you’re eating enough for breakfast and lunch, and include some protein-rich foods. Protein or healthy fats can help keep you feeling full and satisfied and is less apt to contribute to that midday lull feeling.... Second, there is nothing wrong eating a between-meal snack! Make it a healthy choice that can tide you over until dinner. Just make sure to practice portion control. Planning ahead so you have something on-hand is key here! Think about items like fruit, nuts, or Greek yogurt. REFERENCE: https://today.duke.edu/2012/04/takefivecravings

Berkeley, Albany, and Kensington - are you fed up with weight gain as you shelter in place? Sign up for The Fuse Fitness 6-week fitness and nutrition challenge today to lose pounds and regain energy. You'll get six weeks of virtual training... PLUS a comprehensive meal plan that's family-friendly and super simple for any fitness level. Our workouts are easy to do in the comfort of your own home, and you'll have access to a private Facebook group that will give you the accountability and support you need to meet those body transformation goals. You've got nothing to lose but those pounds - orientation is on Saturday, April 18, 2020. Sign up now!

Kettlebell swings for Kamala!

Hey Fusers! I’ll see you at the park tomorrow morning at 9:45a!

It was nice to see all of your beautiful faces on Halloween Day! Thanks so much for joining me. I hope everyone has a happy and creative Halloween and enjoys some extra special family time

MYTH OR FACT Always make sure to stretch out BEFORE your workout to help improve your performance and strength. ... . . FALSE! Holding stretches (like the runner’s stretch or a quad stretch) isn’t proven to help prevent injury or cut back on post-workout muscle soreness. Plus, it can actually hurt your performance, since researchers believe stretching tires out your muscles. A great idea is to warm-up doing lower-intensity versions of the same movements you’ll be doing during your workouts. These are called dynamic stretches and include brisk walking, leg swings, squats, gentle arm circles, etc. And if you want even MORE flexibility work, do traditional stretches AFTER your workout when your muscles are warm and more mobile. Or stretch out on its own, as a separate workout. REFERENCE: www.webmd.com/fitness-exercise/features/how-to-stretch

You just finished a tough workout. What’s your favorite post-workout meal/snack?

Hey Fusers! It looks like I’ll be seeing you on Halloween See you at the park at 9:45a

What’s your favorite exercise that you LOVE to hate?

42%! That’s how much MORE likely you’ll be to reach your goals if you write them down. How about if you write them down 5x EVERY morning!? Well we don’t know for sure, but we DO know it’s insanely powerful. And if it’s something you’re having a hard time staying on track with, it’s an easy way to help prime your brain for SUCCESS! ... Every morning while you’re drinking your tea or coffee, or eating breakfast grab a notebook and write down ONE of your goals 5 times. 1Just ONE Goal. Are you willing to give this a try? How about for the next 3 days and see if you notice a difference :-) Let me know below, so I can help hold you accountable! REFERENCE: www.huffpost.com/entry/the-power-of-writing-down_b_12002348